We are used to thinking that potatoes and healthy food are, if not antonyms, then certainly concepts from non-overlapping categories. At the thought of potatoes, chips, country-style fatty potatoes flavored with mayonnaise, and the frightening word "starch" appear in my head. However, the potatoes are not as scary as they are painted! The reputation of potatoes has been tarnished mainly by the way they are prepared. Of course, if you fry the slices in oil, and serve with mayonnaise or other fatty sauce, then there will be no benefit from it. But do not rush to give up the "second bread" forever. Don't like potatoes? You just don't know how to cook it!

It is scientifically proven that potatoes can be healthy. According to scientists, potato dishes in the diet have a good effect on blood pressure - they reduce it no worse than oatmeal. Of course, this only works if cooked correctly - the potatoes should not be fried in oil, but steamed or in the microwave.

Why don't we believe in potatoes?

It is potatoes that have become a symbol of fast food: fat fried fries in oil and salty chips with a wide range of flavors and preservatives are really far from dietary products. And even national potato dishes are far from dietary ideals, including the famous German Kartoffelsalat. Many of those who have given up such food for a long time do not like potatoes anyway because of their starch content and, consequently, their high glycemic index (that is, a large amount of fast carbohydrates that make us feel hungry again soon). The glycemic index (GI) of baked potatoes is 95 (the same as that of white bread), but the GI of boiled potatoes is 70. If you boil potatoes in their skins and peel them later, the index will be 65. As for the calorie content, then here too fears are exaggerated: in 100 g of boiled potatoes, only about 80 kcal, of course, until you add butter or sauce to it. The same 100 g contains 2 g of protein, 0.1 g of fat and 20 g of carbohydrates - this is quite acceptable for our menu.

By the way, it is wrong to think that all the remaining grams out of a hundred are solid starch. 200 g of potatoes contain the daily requirement of vitamin C. In addition, potatoes (like bananas, another food that advocates of healthy diets try to avoid) are a source of potassium and magnesium, which are good for the cardiovascular system and bone tissue. And American tubers also contain plant-based amino acids, antioxidants, and minerals.

Which potatoes should you choose?

It is best to buy dense yellow potatoes - they have less starch and more nutrients. By the way, it is especially convenient to cook it in a uniform, since the peel of such a potato can be easily removed after cooking. In the spring, choose non-frozen potatoes, which have been frozen all winter in vegetable warehouses. Usually it can be distinguished by wrinkling, a large number of "eyes" and rotten sides. The season for potatoes, of course, is late summer and autumn - young potatoes contain the largest amount of nutrients.

What are we preparing?

Universal recipe for cooking potatoes

Rinse 1.5 kg of potatoes well without peeling, bake in the oven or steam, season with lemon juice, a little olive oil, add finely chopped garlic and parsley or other herbs. You can diversify such a potato dish by serving it with healthy sauces - for example, with almost universal pesto.

Potato salad with olives and peppers

Ingredients:

Rinse the potatoes, boil until soft (10-15 minutes), drain the water, cut the potatoes in half. Chop the garlic, mix with salt, add vinegar and finely chopped chili, pour in 2 tablespoons of olive oil. Add sauce to potatoes, mix, add finely chopped peppers, parsley and olives. Serve warm.

Ingredients:

• 500 g potatoes;
• 2 teaspoons of capers
• 100 g pitted olives;
• 100 g feta cheese;
• olive oil;
• dill;
• lemon juice;
• 50 g unsweetened yogurt;
• salt;
• pepper.

Peel the potatoes, cut into small pieces, boil until soft, drain the water. Mix lemon juice with olive oil, yoghurt, season with salt and pepper. Add finely chopped capers, feta and dill, halved olives to the potatoes, pour over the dressing and mix well.

Wash the potatoes, boil them in their skins until soft. Let cool, peel off. Heat 1 tablespoon of olive oil in a frying pan, sauté whole cherry tomatoes until the skin bursts. Remove the tomatoes, put green peas in a skillet instead and add 4 tablespoons of water. Cut the potatoes into large pieces, put on a dish, add cherry tomatoes and peas, top with onion sliced \u200b\u200binto rings. Season with olive oil and wine vinegar, season with pepper and salt to taste, sprinkle with chopped dill on top.

Anyone familiar with different diets knows that potatoes - almost always a prohibited product, excluded by methods for losing weight. But this is true and justified only in those cases when you are fond of fried potatoes in oil, seasoning them with various high-calorie sauces, or mashed potatoes, to which butter and milk are added. By contrast, a potato diet for weight loss will help you lose weight without giving up such an affordable and satisfying product.

It is believed that eating potatoes is almost the cause of being overweight. But experts have proven that it contains starch it is perfectly broken down to simple sugars, and the vegetable itself is well absorbed by the body, without affecting the set of extra pounds. In addition, in 100 gr. fruit (about 2 medium potatoes) contains only 80 kcal.

Such a diet is ideal for those who want to quickly transform. The weight loss menu is based on the use of dishes with a minimum calorie content from potatoes, cooked without salt and fat, as well as vegetables with negative calories, which increase the effect of the diet, and kefir, which helps to avoid discomfort by gently cleansing the body.

There are several options for losing weight on potatoes: fasting day and diet which can last 3 and 7 days.

Such a day is good because during it you absolutely do not feel hunger. Such unloading is able to deeply cleanse the body, and is also necessary for people suffering from jade , circulatory failure.

The basic recipe is incredibly simple: 1.5 kg of new jacket potatoes should be baked without salt and fat, or boiled and divided into 4-5 meals. It is allowed and even encouraged to decorate the dish with fresh herbs: dill, onions, parsley, basil.

In addition, it is useful to prepare potato juice on such a day. It doesn't matter if you don't have a juicer. The fruit can be grated and squeezed. It is enough to drink 200-300 ml per day.

Raw potato juice has amazing medicinal properties, has an anti-inflammatory effect, stimulates the intestines and urination, and perfectly removes accumulated toxins from the body.

During a potato fasting day, you can get rid of 1.5 kg, and you can use this method of losing weight no more than 2 times a month.

Reviews of the unloading day on potatoes:

• « … For all the time of my struggle with excess weight, I have tried a bunch of fasting days: on fruits, chocolate, kefir, apples and so on. But unloading on potatoes is my favorite. Why? First, it’s not hungry. And this is probably the most important thing. Secondly, it is affordable. There are always potatoes in the house, even if I decide to spontaneously arrange a fasting day, I don't have to run to the store in search of groceries. Third, it is most effective. I spend such days quite often and consistently lose 1-1.5 kg.«;

• « … For me, unloading on potatoes is very much to my liking. I ate it boiled in a uniform, seasoned with green onions and dill. And I ate one more cucumber for lunch. Most importantly, everything is salt-free. Plus, I drank about 2 liters of water a day. I liked the fact that it was satisfying and inexpensive, but here the result, I think, could be better - only minus 450 g.«

Potato diet for 3 days

Suitable for those who want to quickly lose a few pounds, for example, to look better in their favorite dress. Within 3 days, you will need to eat no more than 0.5 kg of potatoes, boiled or baked in their uniform. You should definitely drink plenty of clean water or weak green tea.

Potato diet for 7 days

It is somewhat more difficult to tolerate than a three-day one, so you can add low-fat cottage cheese, milk, sour cream, chicken eggs to the menu. Here you can also season all dishes with herbs and drink plenty of fluids.

With all the benefits of this vegetable, this technique is not beneficial for the body, therefore, during a potato diet, it is recommended to take vitamin complexes .

Can I eat potatoes on a diet?

On such a diet, it is allowed to eat boiled or baked potatoes. The main thing is that all dishes are prepared without fat milk, oil and salt. Also, experts advise turning to a potato diet in the summer. Firstly, in summer it is easier to tolerate, and secondly, it is time for young potatoes, which are the most useful and valuable for the diet.

And now the main question that most people ask when they learn about this technique is why you can't eat fried potatoes with a diet? The first and the most important reason is the oil. The oil that we use for cooking is not only a source of animal fat, which is hardly digested by our body and goes into subcutaneous fat, but even when heated, it turns out to be a source of dangerous carcinogens ... And in the future, these harmful substances can become the cause.

The second reason to skip fried potatoes is the flavorings and sauces that make them special. We are talking about salt, with which we often go too far when we fry potatoes, and about various store-bought fat dressings with a huge amount e-supplements and high calorie content.

Allowed Products

On a potato diet it is allowed to eat fresh vegetables , which are rich in fiber and poor in calories: lettuce, peppers, cucumbers, asparagus, celery, cabbage, carrots. Such foods help to cope with feelings of hunger and improve the functioning of the body, and they can be consumed in large quantities without worrying that this may negatively affect the figure.

Also, do not forget about chicken broth soups , which also contribute to the rapid and high-quality saturation of the body.

And, of course, the main product of this diet is potatoes ... It can be eaten no more than 1.5 kg per day in the form of mashed potatoes, boiled, or baked.

Of course, the set of permitted foods on a potato diet is rather meager. But sometimes you can afford

• 100 g of chicken meat, if hunger is felt even after the main meal;
• a spoonful of honey, prunes or raisins, if you want something sweet.

But, judging by the reviews, such a menu is quite successfully transferred and those who lose weight achieve their goals.

Approved Products Table

Fully or partially limited products

Prohibited foods include sweet fruits such as grapes, mangoes, bananas - they can only provoke an appetite, which can lead to a breakdown.

Also, you cannot replace a homemade potato dish with semi-finished products with potatoes: dumplings, purchased pancakes - you will never know their actual composition and quality of raw materials.

It is worth forgetting, preferably forever, about the fried potatoes and fries because of the oil, salt and sauces that always accompany them.

Also, avoid sweets: store-bought chocolates and candies beat all records for transgenic fats and sugars. If you really want to buy something for tea, take a creamy marshmallow. This is one of the most harmless sweets on the shelves today.

At the end of the list of prohibited foods is alcohol. In addition to its high calorie content, alcohol retains water in the body, which we need to activate metabolism and successful weight loss. So, both during the diet and in the future, it is recommended to reduce the consumption of alcoholic beverages to a minimum.

Prohibited Products Table

* data are indicated for 100 g of product

Menu (Power Mode)

Potato diet menu for 3 days

For 3 days of this diet method, it is possible to lose up to 3 kg.

Potato diet menu for 7 days

The seven-day menu of this technique excludes dinners in order to reduce the amount of carbohydrates entering the body. But if the feeling of hunger is too overwhelming, you can eat a vegetable salad with a negative calorie content. The vegetables that make up it do not bring energy value with them, however, the body spends a huge amount of energy on their digestion. These are cabbage, cucumber, celery, asparagus, radish, spinach, carrots.

Potato diet dishes

Potato diet recipes are not just plain mashed potatoes. Even such a mono-diet can be made incredibly tasty by properly preparing its main component - potatoes.

Potatoes with sour cream and garlic in the oven are a fragrant, hearty and quick dish for which you need:

• 0.5 kg of potatoes;
• 3 cloves of garlic;
• 4 tbsp. tablespoons of low-fat sour cream;
• 1 chicken egg;
• ground black pepper;
• greens.

Wash and chop the potatoes. You do not need to clean it, since more valuable substances that contribute to weight loss enter the body with potatoes in their uniforms. Mix with sour cream, grated garlic and pepper. Transfer to a baking dish and place in an oven preheated to 180-200 degrees for 30 minutes. 5 minutes before removing the dish from the oven, pour over the beaten chicken egg and garnish with fresh herbs before serving.

Diet casserole

How to make a delicious potato casserole that won't harm your figure? Here's a great recipe!

You will need:

• 5 medium potatoes;
• 1 onion;
• 2 tbsp. tablespoons of low-fat sour cream;
• 200 g chicken breast;
• 2 chicken eggs;
• pepper, aromatic herbs (rosemary, basil, mint, oregano);
• 100 g of hard cheese;
• greens.

Grate potatoes on a fine grater, add eggs, spices, onions and mix everything thoroughly. Next, add sour cream, grated hard cheese, finely chopped chicken breast and place in a greased pan. You need to bake the dish for 30 minutes at a temperature of 200 degrees. Sprinkle with cheese and fresh herbs to finish cooking.

This version of a potato dish perfectly envelops the gastric mucosa, warms it up, saturates it perfectly ... and this soup is just delicious! Therefore, in any case, do not ignore this recipe while sticking to a potato diet.

You will need:

• 400 ml of water;
• 200 g potatoes;
• 20 g wheat flour;
• 200 ml of milk;
• 1 chicken egg;
• 15 g butter;
• greens.

Cut the potatoes into cubes and cook for 15-20 minutes. Then add flour, mix thoroughly, grind with a blender and let it boil again. Next, mix the egg and milk and add to the soup. Beat the soup again with a blender, let it boil. Before serving, you can season the soup with butter and herbs.

On failure

Of course, there is always a risk of breaking. This is influenced by various factors: stress, excitement, willpower, insufficient nutritional value of the proposed dietary menu.

Here are valuable tips to help you stay on track, make it to the end of your diet, and get the results you want.

• Forget about alcohol ... You will certainly want to eat a glass of wine with cheese or chocolate, and a pint of beer - with fatty chips, crackers or French fries. Alcohol provokes a feeling of hunger, and, believe me, it will only harm you.

• Don't force yourself to eat. If the day has come when it is already impossible to look at the potatoes, take a break. Snack on a permitted vegetable salad.

• Find something to do. You shouldn't "sit" on a diet. Perhaps it will be running or yoga, or even cleaning or manicure. This way you can distract yourself from the obsession with destroying all food supplies in the house.

• Praise yourself. And yes, in the case of this technique, it is sweets ... Fruits and sweet tea are not provided here, but this does not prohibit eating 5-10 raisins, a spoonful of natural honey or half a creamy marshmallow, rewarding yourself for the path traveled. Sweets are recommended to be eaten before 14.00.

If you still have a breakdown, you shouldn't worry. It is enough to concentrate and not quit the started diet, but from the next day, start again with the proposed menu. Also, if you have lost it, it is recommended to extend the diet for 1-2 days.

Exiting the diet

Of course, a restricted carbohydrate diet works well. However, it is impossible to completely abandon fruits, bread, cereals. They must be present in your classic diet. At the end of the potato diet, such foods should be introduced in small quantities. It is better to start with buckwheat, apples, oranges, brown rice, whole grain bread, and after 2-3 weeks it will be possible to eat most of the "right" foods.

Contraindications

This technique is not suitable for people who suffer from chronic diseases, liver, kidney and heart disease. Also, the diet is strictly contraindicated for patients and people under the age of 20.

During pregnancy and lactation

The diet is contraindicated in pregnant and breastfeeding women.

Pros and cons of the potato diet

Baked potatoes with cottage cheese and cherry tomatoes

Potatoes baked with the peel retains a maximum of nutrients and vitamins, including vitamins of group C, B, phosphorus and easily digestible protein. For a full-fledged dietary dinner, it remains to add a delicious filling with a whole set of amino acids, healthy fats and trace elements. If you mix cottage cheese, herbs, garlic and olive oil, you will immediately find yourself on the way to gaining a healthy and beautiful body.

RECIPE FOR BAKED POTATOES WITH CURE AND CHERRY TOMATOES

It is necessary:
(for 2 servings)
2 large potatoes

Filling:
200 g soft cottage cheese 9%
2 cloves of garlic
a small bunch of dill
5-6 cherry tomatoes
2 tbsp olive oil
salt, pepper - to taste

How to cook:

1. Rub the washed and dried potatoes with olive oil, make a deep cross-shaped cut on top.

Grate washed and dried potatoes with olive oil, make a deep cross-shaped cut on top

Wrap tightly in foil and place in an oven heated to 220 ° C for 40-50 minutes until cooked. Do not turn off the oven!

2. For the filling, finely chop the dill, garlic, and cut cherry tomatoes into halves. Mix with cottage cheese, salt and pepper until smooth.

For the filling, finely chop the dill, garlic, and cut cherry tomatoes into halves. Mix with cottage cheese, salt and pepper until smooth

3. "Open" hot potatoes so that a deep hole is formed in the center.

"Open" hot potatoes so that a deep hole is formed in the center

4. Put the curd mass in the potatoes and put in the oven for another 10 minutes.

Put the curd mass in the potatoes and put in the oven for another 10 minutes

A pleasant garlic aroma will appear.

5. Pour the finished potatoes with 1 tbsp. olive oil.

Pour the finished potatoes with 1 tbsp. olive oil

Serve immediately.

Flourless potato pie

Flourless potato pie

FLOUR-FREE POTATO PIE RECIPE

It is necessary:
400 g potatoes
1 small white onion
1 protein
100-150 g lightly salted salmon or trout
a few sprigs of dill
olive oil
salt, pepper - to taste

How to cook:

1. Heat the oven to 210 ° C.

2. Grate potatoes and onion on a coarse grater and squeeze well.

Grate potatoes and onion on a coarse grater and squeeze well

3. Add finely chopped dill, salt, pepper and protein.

Add finely chopped dill, salt, pepper and protein

4. Stir well and drain off excess liquid.

Mix thoroughly and drain off excess liquid

5. Place half of the potato mixture in a 20-22 cm round springform cake tin, lined with baking paper and oiled with olive oil. Tamp lightly.

Tamp down slightly

6. Top with the fish cut into thin slices.

Top with thinly sliced \u200b\u200bfish

7. Cover with the remaining potato mixture.

Cover with the remaining potato mass

Brush with olive oil and put in the oven for 30-40 minutes until golden brown.

Brush with olive oil and place in the oven for 30-40 minutes until golden brown

8. Serve hot.

Potato mushrooms with broccoli puree

Potato mushrooms with broccoli puree

Crispy potato mushrooms in a green meadow of ultra-healthy broccoli puree. This dish, full of bright colors, microelements and vitamins of groups A, B and C, is very easy to prepare and will become a wonderful light dinner for everyone who wants to find harmony and beauty.

RECIPE FOR POTATO MUSHROOMS WITH BROCCOLI PUREE

It is necessary:
8-10 small potatoes
2 tbsp olive oil
1 tsp a mixture of aromatic herbs (thyme, rosemary, garlic, thyme)
1 tsp sweet paprika
salt, black pepper - to taste
300 g frozen broccoli
50 g feta cheese
1 tbsp olive oil
30 g walnuts
salt, black pepper - to taste

How to cook:

1. Heat the oven to 220 ° C.

2. Cut the mushrooms out of the potatoes.

Cut mushrooms from potatoes

3. Grease the mushrooms with olive oil and rub with spices.

Brush the mushrooms with olive oil and grate with spices

4. Place on a baking sheet covered with foil and place in the oven for 40-50 minutes.

5. Pour boiling water over broccoli and cover. Leave on for 3-5 minutes.

Pour boiling water over broccoli and cover. Leave for 3-5 minutes

6. Drain off the water, leaving a little for the puree. Purée broccoli with feta cheese and olive oil. Add liquid if necessary to achieve the desired consistency.

Add liquid if necessary to achieve the desired consistency

Add salt and pepper, considering that the feta cheese is already salted.

7. Sprinkle the puree with chopped walnuts.

Sprinkle mashed potatoes with chopped walnuts

Serve with hot potato mushrooms.

Omelet in potato cups

Omelet in potato cups

I think this is a great idea for a low-calorie, super-healthy lunch, dinner, or even breakfast. Potatoes baked in a peel retain a maximum of nutrients and contain a huge amount of essential vitamins and minerals, and an omelet rich in protein will give you a feeling of fullness for a long time and help to speed up metabolism, which is so necessary for those who want to eat and lose extra pounds.

Omelette Recipe in Potato Cups

It is necessary:
(for 2 servings)
2 large potatoes
1 egg
1 tbsp yoghurt
50 g grated cheese
2 green onion feathers
salt, freshly ground black pepper, chili flakes - to taste

How to cook:

1. Grease washed and dried potatoes with olive oil and put in an oven heated to 220 ° C for 40-50 minutes until fully cooked. The peel should be well baked. Do not turn off the oven!

2. Cut the top off the hot potato and remove the pulp with a spoon.

Cut the top off the hot potato and remove the pulp with a spoon

3. Combine egg, yogurt, some grated cheese, chopped green onions, spices and potato pulp until smooth.

Mix egg, yogurt, some grated cheese, chopped green onions, spices and potato pulp until smooth

4. Fill the potatoes with this mixture, sprinkle with the remaining grated cheese on top and put in the oven for 10-15 minutes.

If dishes from carrots, zucchini and cabbage are overwhelmingly welcomed by adherents of a healthy diet, then potatoes they mercilessly ranked as the dark side of cooking. Absolutely unfair, and "With taste" will tell you why.

Potatoes can and should be included in your diet, because they contain a lot of vitamins and minerals. And if the vegetable is cooked correctly, it is also low in calories.

Useful properties of potatoes

First of all, potatoes are rich vitamin Cis actually the most important for health. Our body is not able to accumulate it, and nutritious tubers are another additional source of vitamin.

Vitamins B4 and B9 (choline and folic acid), which potatoes are rich in, are necessary for regulating the excretion of toxic substances by the liver and the normal functioning of the nervous system.

Starch, which is considered evil for all those who are losing weight, provided that the potatoes are cooked correctly, glucose in the body does not break down. Once in the intestine, it acts as a kind of probiotic, promotes the growth of beneficial bacteria.

Mistakenly considering potatoes to be a heavy product, we forget that their calorie content is very low - 80 kcal per 100 grams! Potatoes are easy to digest, perfectly nourish, and allow you to forget about hunger for a long time. High-calorie and fatty potato dish make various additives: butter, mayonnaise, hard cheese, cream ...

Of course, the method of heat treatment plays an important role. If you prefer a figure, baking and steaming potatoes is your choice. By the way, in this form, tubers retain the greatest amount of nutrients. "With taste" brings to your attention several recipes that will give you gastronomic pleasure and will not affect your figure in any way.

Potato diet dishes

And if you suddenly decided to thoroughly podnat on potatoes, pay attention to. This power scheme really works! Try this satiated weight loss and share your impressions with your friends.

It is believed that potatoes cannot be useful for losing weight and even if you follow the rules of a healthy diet, it is necessary to include the vegetable in the menu as little as possible. In fact, when cooked properly, potatoes are not only safe for weight loss, but also good for your health. Healthy potato recipes aren't just about boiled or baked vegetables, but more.

Potatoes are a hearty and tasty vegetable that contains not only a lot of carbohydrates, but also other useful substances. These are fiber, vitamins of group B and C, phosphorus and potassium, iron and chromium, amino acids, carotene, organic acids. All these substances are necessary for the body for the normal functioning of all systems and organs. Potatoes are good for the heart, normal bowel function, it helps with hypertension, stomach problems, lowers cholesterol, and even has an anti-inflammatory effect. But all this if the potatoes are cooked correctly.

Healthy potato recipes, of course, not fried potatoes. But not only boiled. In fact, there are a lot of healthy recipes, from potato soups to delicious vegetable stews that contain this vegetable. In addition, when preparing potato dishes, it is important to follow some rules:

• you should soak potatoes before cooking in cold water, this will help get rid of excess starch;
• for salads, zraz, casseroles, it is useful to cook potatoes in a peel, this way more valuable substances are retained;
• you cannot combine a vegetable with cereals or meat, this will quickly add extra pounds;
• it is advisable not to use vegetable oil when preparing potato dishes or to use it in small quantities.

How exactly will the recipes be useful? There are a lot of them. These are various vegetable soups with the addition of potatoes, vegetable stews and casseroles, zrazy with various low-fat fillings, stuffed and baked potatoes (cottage cheese, other vegetables, low-fat cheese, herbs), dumplings and dumplings, dumplings and donuts, vegetable salads and much, much other. It is very easy to choose healthy potato recipes.

Of course they will! After all, a properly prepared vegetable will not only not add extra calories, but also improve metabolism, enrich the body with vitamins and minerals, and saturate well. That is, potatoes are great for a diet. But not pancakes or fried potatoes, but potatoes stuffed with cottage cheese and herbs and baked in the oven, or stewed potatoes with carrots, pumpkin and cabbage. You also need to remember: you need to combine potatoes with vegetables, dairy products, herbs.

There are a lot of potato diets. There are short ones, long ones, hard ones, and hearty ones. Of course, it is easier to choose the longer, but softer option.

During a weekly diet on potatoes, you can eat fish, chicken, beef (but separately from potatoes), vegetables, mushrooms, legumes, milk, kefir, eggs, herbs.

Here is the menu for such a diet:

• in the morning: mashed potatoes with milk or potato casserole with vegetables, green tea;
• snack: vegetable salad;
• lunch: potato soup, a slice of chicken or potatoes with mushrooms, vegetable salad;
• afternoon snack: kefir;
• dinner: dumplings or zrazy with sour cream, a piece of boiled fish.

You cannot call a hungry diet, however, if you need to lose weight quickly, it is better to choose the short option.

The diet only lasts three days. The menu includes only eggs, potatoes, cabbage, kefir, milk, herbs.

Here's the menu:

• in the morning: only kefir or milk, you can add greens to kefir;
• lunch: baked or boiled potatoes with herbs (300 g);
• dinner: salad of cabbage, one egg and potatoes.

The menu here is much more monotonous, especially for those who are used to having a heavier meal during breakfast. But you can lose weight in a short time.

What recipes are better to choose so as not to harm your health? Any that are not too high in calories are not very fatty. And you shouldn't choose those recipes where you need to fry the main vegetable. Here are some healthy potato recipes.

Dumplings

Boil 400 g of potatoes and mash. Cut three slices of white bread into cubes. Chop a large onion and simmer until soft. Mix onions, potatoes, a little flour, add an egg, salt. Add the bread cubes to the minced meat and make small balls, boil them in salted water. The water should boil slightly. Serve with low-fat sour cream and herbs.

Potato roll with eggs

Boil a pound of potatoes, mash, add an egg, salt, seasonings, flour. Make dough. Boil three eggs, cut into slices. Make a layer from the dough, put finely chopped greens (dill, parsley) on it, put the egg circles and wrap it in a roll. Brush it with sour cream and bake in the oven over medium heat.

Potatoes baked in the oven

Cut six potatoes into slices, cut two red onions into rings. Put potatoes and onions in a mold, alternating. Sprinkle with salt, pepper, Provencal herbs, sprinkle with vegetable oil. Bake for an hour and a half, if it burns, cover with foil.

Pie

Boil two potatoes, mash, add 150 g of flour and salt, make a dough. Chop three bell peppers and an onion at random, simmer for 10 minutes, salt, add spices. Roll out the dough and put in a mold, put the filling on top, lay out two tomatoes, cut into circles, sprinkle with cheese. Cook in the oven for about forty minutes.

Soup with potato dumplings

Put one grated carrot and chopped onion into boiling water, cook a little, then add 250 g of mushrooms cut into slices. Boil two potatoes, mash, add an egg, salt and three tablespoons of flour. Take the dough with a small spoon and dip it into the boiling soup. Cook for another three minutes and can be served sprinkled with herbs.

Diet recipes with potatoes are very different and interesting. You can experiment as much as you like. Therefore, fantasize and try new dishes.