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 Is the best way to 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 nutritional deficiencies 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, smoothies, fresh salads, hot and cold soups without heat treatment are useful.
Light soups burn fat well. Seasonings not only add flavor to them, but also boost metabolism.
Finely cut orange peeled cubes are thrown into boiling water. Cook for about 10 minutes, grind with a blender. Fans of spicy tastes add fine black pepper, half a glass of low-fat cream. Many people throw cinnamon and a spoonful of cheese instead of pepper.
An unpeeled large onion, 200 g of broccoli, carrots, celery root, bay leaf are placed in a liter of cold water. The head is removed from the finished broth, 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.
In hot weather, it is best to cook a cold Spanish soup. Ingredients:
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. Put greens, lemon juice, a spoonful of butter, pepper, oregano in the whipped mass. Served with rye croutons.
2 cucumbers are rubbed on a coarse grater, combined with dill, a sprig of mint or fresh basil, garlic, mixed with 2 cups of kefir or yogurt. The result is a mass similar in consistency to a smoothie.
Veal, poultry breast, rabbit, lean beef are boiled with spices or baked with vegetables.
100 g of chicken breast has about 100 kcal. The dish requires 500 g. In the recipe:
At the bottom of the multicooker bowl, cut vegetables are laid out, sprinkled with chicken spices. Sliced fillet slices on top with a layer. Pour a mixture of fermented milk product with a beaten egg, scatter the 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.
Calorie content depends on the type of fish. The energy value of the dish varies between 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.
In a 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.
Calorie 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.
Placia recipe. Caloric content - 130 kcal / 100 g.
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.
100 g - 115 kcal .
A spoonful of butter is melted in a frying pan, mixed with flour. After 2 minutes, pour in 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.
To prepare a low-calorie meal (90 kcal) you will need:
Cut vegetables into circles, alternately placing them in a frying pan. Onions and peppers 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.
Cottage cheese casserole perfectly satisfies hunger and speeds up metabolism. Caloric content - 95 kcal / 100g.
Add the rest of the ingredients to the mashed mass, knead, fill the form, bake over an average heat for 45 minutes.
Dessert contains only 95 kcal. Take:
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. The liquid mass is poured into a detachable form, removed to the refrigerator. After hardening, decorate with fresh berries.
Choose any of the 6 recipes. Ingredients are taken per glass of liquid.
Cooking technology: the ingredients are thrown into a blender glass, whipped. Fasting days are spent on smoothies, they use cocktails instead of snacks. Fiber and fluids fill the stomach and make you feel full.
Excess weight is a common and big problem in our modern society. Just in order to get rid of this excess weight, you should not absolutely refuse to eat or eat not appetizing, healthy foods at all. After all, you can lose weight deliciously and with pleasure. To do this, you just need to look through simple recipes for dietary second courses, recipes for dietary hot dishes, which are collected for you in this subcategory.
Diet meals for weight loss are the best option to lose extra pounds, while eating deliciously and with benefits for 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 away.
In the minds of many people, diet food 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.
Diet food somewhat restricts 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 costs, 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. With the right approach, delicious dietary meals will make your table festive!
Freshness salad
An effective and tasty way to get rid of extra pounds. A simple salad recipe for those who want to lose weight!
Ingredients:
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:
Cooking description:
Grind all the ingredients as you like. 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 simple 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 does not matter, you can always replace it with what is at hand.
Ingredients:
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, rice vinegar, maple syrup in a small container. 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 dietary salad for dinner with a mixture of lettuce 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:
Cooking description:
Prepare dressing:
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:
Cooking description:
We make refueling:
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 healthy eating!
Ingredients:
Cooking description:
Servings Per Container: 2.
Lentil soup with spinach
Everyone knows about the benefits of lentils, but freshly cooked lentil soup with spinach will satisfy your appetite and nourish your stomach, you won't even have time to look back. The successful combination of lentils and spinach gives the soup a rich, characteristic flavor.
Ingredients:
Cooking description:
Servings:
Chinese soup with broccoli and fish meatballs
Chinese cuisine is famous for the fact that everything is prepared very quickly. This light Chinese soup with fish meatballs (made from mackerel) and broccoli is no exception, which takes no more than half an hour to cook.
Ingredients:
Cooking description:
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:
Cooking description:
Servings: 6
Creamy baked pumpkin soup with garlic
Creamy baked pumpkin soup with garlic is so fragrant and tasty that it rarely takes one portion. The secret of this pumpkin cream soup is in the special preparation of ingredients and a successful combination of spices. The finished pumpkin soup cream will turn out to be very rich in taste, which will help to enhance the spices and grated ginger.
Ingredients:
Cooking description:
Servings: 6
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:
Cooking description:
Servings: 2-3
Pork chops in the oven
I suggest you give up fried meat today and cook 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:
Cooking description:
Servings: 6
Meatballs with tomato gravy 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:
Cooking description:
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 excess fats that are undesirable on the diet. Appetizing meals can be supplemented with vegetable salad and not worry about extra calories.
Ingredients:
Cooking description:
Servings: 4-6
Grilled mackerel in the microwave
If you need to cook a dish, as they say, "in a hurry," 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:
Cooking description:
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 will receive a 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 dry enough, you have to look for ways to make it juicier.
Ingredients:
Cooking description:
Servings: 4
Salmon baked in batter
e
Ingredients:
Cooking description:
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:
Cooking description:
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. The tendencies of the XXI century have led to the fact that food products have become a cult: a huge number of 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 turn to dietary cuisine. 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 amount of meat, potatoes, bread, flour products, as well as sweets. Such food is familiar to us, but it harms not only our body, but also the figure.
There are many theories about what to eat. All of them are based on judgments about the nutrition of our ancestors. The opinion of the people divided them into those who believe that before people ate only vegetarian products, and into adherents of 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:
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:
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 breathing, pumping blood through the vessels, working organs, and so on.
To determine the calorie content of foods, you need to know the following values:
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:
Such products will not harm your body, but you will not be able to tidy up your body with them either.
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 of pumpkin, 50 g of ground walnuts, 125 g of plum jam, sugar and cinnamon to taste.
Preparing the dish is very simple. The pumpkin is cut into cubes, baked in the oven at a temperature of 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 remains of the puree are evenly distributed over the surface. The dish is sent to the refrigerator for 10-12 hours. Sprinkle with nuts before serving.
Onion soup. Calorie content 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. Over time, 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, be sure to include foods high in iron, iodine, calcium and vitamins D and B12.
In any case, in order to eat properly, you will have to cook at home, since in catering places 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:
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:
Adhering to the principles of dietary nutrition and counting calories, you can 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 used, because ordinary dishes 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. Small cutlets are formed from the finished mass and laid out in a double boiler. The dish is ready in 25-30 minutes.
Pollock fish cakes. Calorie 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. premium flour, 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.
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 for the right recipes, and you can also 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
800 Calories Tuesday
Wednesday 500 calories
Thursday 1000 calories
Friday 800 calories
Saturday 1200 calories
Sunday 1000 calories
Remember that for normal digestion, you need to consume at least two liters of clean water per day.
Some examples of a diet breakfast:
1. Oatmeal is a great breakfast. This wonderful porridge contains complex carbohydrates that will help you feel full and get the right dose of energy.
Cooking oatmeal is easy: pour the flakes with warm water, put the container in the microwave or on the 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:
3. Kefir cocktails or smoothies will become a fashionable and healthy diet for weight loss. Making them is easy, all you need is a blender, low-fat kefir or drinking yogurt and fruit. 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:
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 the 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.
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: a few 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 the pot is placed in an oven preheated 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 processed cheese in small pieces to the broth. 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 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 act 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:
The dish is designed for two people and contains 172 kilocalories per 100 grams of product.
Rice paper is moistened and laid out on a towel to remove excess moisture. The noodles are poured 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 for replacing regular soup.
Recipe for okroshka on kefir with chicken. For cooking, you need the following ingredients:
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 in 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:
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 with mineral water. The soup is thoroughly mixed. Bon Appetit!
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:
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. Such a dietary dinner contains 151 kcal per 100 grams of product. For cooking you need:
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. Then, roll the slices in 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.
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, excess weight in childhood will negatively affect the condition of joints, bones and internal organs in the 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
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 activity and a complex of vitamins to it.
The multicooker is a technical device that has won the love of millions of women around the planet. With the help of it, 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
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 filled with hot water. Put on the "Porridge" mode for 20 minutes.
Lean cutlets. Caloric content 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. Before frying, roll the cutlet in breadcrumbs on both sides.
Wheat and pumpkin porridge. Caloric content 104 kcal per 100 g.
For three servings you will need:
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. Add half a glass of water and 150 grams of dried fruit there, sprinkle everything with sugar on top. 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 of 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.
A popular eggplant recipe for diet food - casserole... For three servings you will need:
Cut the eggplant into slices, cut the pepper and onion into rings, and cut 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:
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 follow 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.
Many people know that salads are not just a hearty dish for a festive table, but also a wonderful way to fight extra pounds. Of course, "Olivier" and similar salads cannot be classified as dietary salads, since they usually contain heavy foods.
Diet salads are made from 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:
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:
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.
Even a strong-willed person will want to "break" from the diet and eat a cake, cake or bun at a holiday. But nothing terrible will happen if the delicacy is baked according to a recipe for weight loss. Diet baked goods are a great way to delight yourself and diversify your meal plan.
Simple recipes for slimming treats:
Pie "Curd"
In order to make 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 delicious food and surprise others with your ideal figure.
While losing weight, you should 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 for classic sweets will be jelly... You can cook it in different ways, so this dessert will not get bored.
To make a low-calorie jelly-based dessert, you need the following ingredients:
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.
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, since 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 low-fat cottage cheese, they have a minimal amount of 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.
An example of a diet sweet 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.
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, yogurt, yoghurts and juices.
Diet smoothie preparation rules
Slimming cocktail recipes
There are many ready-made weight loss smoothie recipes, but you can always create your own shake.
Of course, it is impossible to list all possible weight loss recipes, but the best of them are collected in the following books:
The books set out all the principles of proper nutrition for weight loss. Also in these publications you can find calorie tables.
For this dish, you can take lean beef, veal or chicken, but it is better to use low-calorie turkey meat, which is most suitable for losing weight.
Ingredients:
Cooking method:
Please note that low-calorie weight loss recipes should contain a minimum amount of salt, and if possible, it is better not to add it at all.
You can add carrots to this soup, but then you need to cook it longer.
Ingredients:
Cooking method:
For this dish, you can use blue whiting instead of pollock. It is also low in calories, no less useful and suitable for losing weight, but more bony.
Ingredients:
Cooking method:
Since this recipe is intended for weight loss and should be as low in calories as possible, choose dairy products with a low percentage of fat for your salad.
Ingredients:
Cooking method:
When preparing diet meals for weight loss, do not forget about desserts. They can be low in calories and very tasty, like strawberry marshmallows. For its preparation, both fresh and frozen berries are suitable.
Ingredients:
Cooking method:
Often there are circumstances that limit or prohibit the use of one or another. Overweight or health problems (often these two factors are interrelated) dictate selective food intake - diet. What choice should be made in this case: continue to consume familiar and not always healthy food, getting a tasteful pleasure, or abandon it in favor of a slim figure and preservation of health.
Modern dietetics gives the following unequivocal answer: “Nutrition must be safe,” which means that certain restrictions cannot be dispensed with. But modern cuisine is able to offer a large selection of dishes that combine benefits and high taste. Therefore, to the delight of gourmets on a diet, we can safely say that wholesome food can be delicious!
A therapeutic diet is the prevention of many diseases.
Allocate diets for losing weight and further maintaining physical fitness and directly medical (therapeutic) diets.
The second type is an extensive block numbering system of MI Pevzner, developed taking into account a particular disease.
It uses strict restrictions and unambiguous indications in the choice of products. More detailed information and specific recommendations for a therapeutic diet can be obtained from medical sources.
Losing weight is also directly related to health. Excess weight is the cause of many diseases. In pursuit of an attractive and slim figure, it is important not to go to extremes: using an inappropriate diet (fasting, “fast” diet) can cause serious and irreparable harm to health, while a well-chosen one will strengthen it.
There are many specialized centers where dietitians can help you create an effective and healthy dietary program that takes into account the physiological characteristics of the client.
In order for a dietary dish to be tasty, you must:
Fish cooked in a multicooker retains healthy qualities.
Low-calorie natural foods are considered dietary.
They should be fresh and seasonal: for example, those filling store shelves in September, October are the most useful.
Diet food should provide a complete, balanced diet by providing the body with the necessary proteins, fats, carbohydrates, vitamins and minerals.
However, not all types of these substances are suitable for the diet. Nutrients:
Carbohydrates. Slow Carbs:
Fast carbohydrates:
How to cook delicious diet food, see the video:
The combination of dietary products makes up a variety of dietary dishes:
"Black" list of foods in dietary nutrition:
Diet food contains many beneficial properties.
In the process of creating a dietary dish that combines useful properties and high taste characteristics, the method of its preparation plays an important role.
You should completely abandon frying in the preparation of meat, fish and vegetable dishes. An excellent alternative to this is stewing, baking, boiling and stewing food:
Culinary "secrets" to improve the palatability of diet food:
Apple cocktail with kefir is very healthy and dietary.
Correctly prepared diet food can be as tasty and nutritious as food from the “regular” menu.
A variety of recipes makes it possible to choose a dish for every taste: from a light breakfast to a festive dessert. Taste pleasure - and not an ounce of excess weight!
Ingredients: one or two apples, a glass of medium (low) fat kefir, cinnamon - on the tip of a tsp.
Method of preparation: peel the apples, chop, place in a blender. Pour in kefir and beat until the apple is completely crushed. Add cinnamon to the cocktail.
Ingredients: (2 pcs.), Half a glass of beans, garlic (1 tooth), olive oil for dressing, vinegar (15 ml), mustard (5 g), salt, black pepper to taste, parsley Method of preparation: boiled beets peel and pass through a coarse grater, add boiled beans and grated garlic. Mix the rest of the ingredients until the consistency of the sauce. Season the salad with the resulting sauce, garnish with herbs.
Ingredients: 2 liters. cauliflower water - 200 g, pitted olives - 300 g, bay leaf - 2 pcs., vegetable oil - 2 tablespoons, pearl barley (rice) - 150 g, - 1 pc., potatoes - 3 pcs. ., dill, a pinch of cloves, parsley or celery root. Cooking method.