Low in calories does not mean tasteless and poor in nutrients. Fill your refrigerator with healthy, non-nutritious foods that promote health and weight loss!

Although zero-calorie donuts have not yet been invented, that doesn't mean that the search for healthy and nutritious foods for a low-calorie diet is doomed to fail. Don't stuff your stomach with food waste. Think of all the extra exercise you need to do to burn the calories of a whole pizza or a tall glass of chocolate ice cream.

Choosing the right low-calorie foods will help you tip the scales towards burning fat rather than storing it. To make it easier for you to get started, we have compiled a list of the 40 best products from different sections of the supermarket.

There is a myth that some foods have a "negative" calorie content, that is, they take more energy to digest than they contain. This is not true, but the supermarket and farmer's markets are full of healthy, low-calorie foods that have little impact on the energy value of the diet. Actually, 35 of the 40 foods listed here contain 100 or fewer calories per serving!

If you carefully calculate the calorie content of the menu in order to get rid of centimeters at the waist, it is very important to fill the diet with food, after which there is no feeling of hunger. After all, you don't want to go hungry all day.

Good news for muscles and taste buds. Not all low-calorie foods are raw vegetables for salads. Meat, dairy and other sections of the supermarket are a generous haven for excellent food, which, despite its low calorie content, is loaded to the top with usefulness, like a bright taste.

If you are looking to chew on something but are afraid of putting on too many calories, these supplies will help you get the most without running over your limit.

Vegetables

1. Watercress

4 calories in 1 cup

Your menu needs this low-calorie vegetable. A study by the Center for Disease Control and Prevention found that among all supermarket foods, watercress is very high in nutrients. Simply put, tiny green leaves provide you with a gigantic dose of nutrients. And like other cruciferous vegetables, watercress is powerful.

Like other cruciferous vegetables, watercress is a powerful antioxidant

Heat olive oil in a large saucepan over medium heat. Slice 3 pears and 1 white potato into wedges and place in a saucepan. Add 1 tablespoon of grated ginger. Keep on fire for 2 minutes. Pour in 4 cups of vegetable broth, toss in ½ teaspoon of salt and ¼ teaspoon of black pepper. Bring to a boil, add heat and simmer, covered, for 20 minutes.

Add 2 bunches of watercress, 2 tablespoons of red vinegar, and 2 tablespoons of fresh tarragon. Cook for 5 minutes, squeeze out the juice of half a lemon and make a puree soup out of all this. Then pour 1 cup of unsweetened almond milk into a saucepan and cook for a couple more minutes.

2. Arugula

5 calories per cup

A bunch of spiced greens makes a great filling for a very low calorie salad or sandwich. Arugula compensates for its calorie deficit with a high dose of vitamin K. In addition, like other leafy vegetables, arugula is a powerful antioxidant. Look for green vegetables such as baby spinach.

To whip up a sandwich, toast a couple of thin slices of bread in the toaster. Spread one with Dijon mustard, top with thin strips of ham, apple wedges and a bunch of arugula. Press it all down with a second slice.

3. Celery

6 calories per stem

Celery may not have earned the status of the superfood that made kale a favorite for skinny jeans fans, but it will add a cool crunchy touch to a low-calorie diet. Celery is an incredibly voluminous food, which means you can eat your fill without being overwhelmed by calories.

Celery is an incredibly voluminous food, which means you can eat your fill without being overwhelmed by calories.

Along with a small amount of calories, you will receive an impressive dose of vitamin K, an essential nutrient that reduces the risk of death from cardiovascular disease.

Make a hearty chicken noodle soup. In a large saucepan, heat oil over medium heat. Chop carrots, onions and celery, send them to a saucepan. Cook until the onions are tender. Pour in 4 cups chicken stock, ½ teaspoon salt, ¼ teaspoon black pepper, and ¼ teaspoon chili flakes. Cook until vegetables are tender, then add chopped boiled chicken, boiled soba noodles, and fresh thyme.

4. Pak-choi (Chinese cabbage)

9 calories in 5 leaves

While the fame goes to kale and spinach, this Asian vegetable is worth incorporating into a calorie-limited diet. The cruciferous family is rich in nutrients, especially antioxidants. It tastes milder than many dark vegetables and will appeal to those who are fussy about their food.

Separate the pak choy leaves from the stem and chop thoroughly. Chop the stem into thin strips too. Heat oil in a saucepan over medium heat. Add pak choy stem, 2 minced shallots, and 2 minced garlic cloves. Cook for 3 minutes or until stems are tender.

Add pak choy leaves and 2 teaspoons of grated lemon zest. Keep on fire until the leaves are slightly limp. Remove from heat, drizzle with 1 tablespoon of fresh lemon juice and season with salt to taste.

5. Radish

17 calories per cup

Radishes add a light, tangy flavor to food and improve their texture. Radishes are stingy on calories, but there is plenty of vitamin C in it. Our body needs adequate amounts of vitamin C to support growth and repair of tissues, including muscle mass. And don't forget the tops of the green leaves, which are edible and packed with nutrients with a minimum of calories.

Radish is stingy on calories, but vitamin C is enough in it

Drizzle half a kilo of halved radishes with oil, salt and pepper. Place the radishes on a baking sheet and place in an oven preheated to 200 degrees Celsius for at least 35 minutes, or until soft and wrinkled. Stir after 15 minutes. In a small bowl, whisk ½ cup plain, low-fat yogurt with 1 teaspoon curry powder and 1 tablespoon fresh lemon juice. Serve the baked radish with yogurt sauce.

6. Zucchini

31 calories in one medium courgette

If you need to squeeze a certain amount of calories out of your diet, direct the supermarket cart to that vegetable. By doing this, you will load it with a host of nutrients, such as hunger-satisfying fiber, potassium, vitamin K, and manganese.

Using a vegetable chopper or a sharp knife, slice the zucchini lengthways into strips that look like noodles and sauté them in olive oil for a couple of minutes. Top with the tomato sauce over the squash noodles for a low-calorie pasta for dinner.

7. Cucumber

22 calories in half a cucumber

Cucumbers are 95% water, making them one of the least nutritious foods in the supermarket. High water content will help keep you hydrated and satiated, which will reduce your risk of being tempted by the cake. To slightly increase the fiber content, leave the vegetable cutter in the pantry because the vegetable fiber is found mainly in the skins.

To make the salsa sauce, combine chopped cucumber with bell peppers, diced avocado, chopped jalapenos, chopped cilantro, fresh lemon juice, and a couple of pinches of salt. Serve with fish dishes.

Fruit

8. Plums

30 calories per plum

The characteristic sweet taste of plums is a great way to satisfy sugar cravings without compromising your figure. Moreover, even dried plums from the supermarket are loaded with antioxidants.

Take 4 dried pitted plums, ½ cup port, 1 tablespoon honey, 1 tablespoon balsamic vinegar, 2 teaspoons fresh ginger, 1 teaspoon fresh thyme, 1 teaspoon grated orange peel, 3 whole garlic cloves, and ¼ teaspoon salt ...

Send the whole thing to a saucepan and cook over low to medium heat, without a lid, stirring occasionally, until the plums are tender. Serve with grilled chicken breasts.

9. Grapefruit

37 calories in a half grapefruit

If you're looking for a fruit that keeps sugar calories in check, it's time for grapefruit. Like other citrus fruits, grapefruit is very high in vitamin C. Daily consumption of grapefruit reduces waist circumference, blood pressure and cholesterol levels, which makes the low-calorie fruit good for the heart.

For a healthy side dish for the abs, divide the grapefruit into wedges and place in a bowl, retaining all the juice. Toss with avocado and finely chopped fennel or dill. Pour in the stored juice, 1 tablespoon of olive oil, and season with a couple of pinches of salt and pepper. Serve the salad dressing garnished with fresh mint.

49 calories per glass

Available in supermarkets all year round, strawberries are not only low in calories and rich in fat-burning fiber, but also high in vitamin C. Scientists believe that a high intake of vitamin C improves breathing during exercise. This will definitely come in handy for those who suffer from severe shortness of breath during training.

More importantly, in 2014, the Journal of Nutritional Biochemistry conducted a study that showed that eating large amounts of red fruits and their antioxidants kept coronary heart disease at bay by improving cholesterol levels.

To make an ultra-nutritious Spanish soup known as gazpacho, combine in a blender a third cup of water, 1 cup strawberries, 3 medium tomatoes, 1 red bell pepper, ½ cucumber, 2 shallots, 1/3 cup fresh mint or basil. 2 tablespoons olive oil, 2 tablespoons red wine vinegar, ½ teaspoon salt, and ¼ teaspoon black pepper. Refrigerate for 2 hours and then serve.

11. Butternut melon

61 calories per cup

The sweet, juicy pulp of cantaloupe is low in calories, but high in vitamin C and heart-healthy potassium. It's great as a stand-alone snack, but you can also add it to smoothies, yogurt, salsa, and salads. If you've never bought a cantaloupe before, go for the heavier and waxy skin. Avoid melon with soft patches.

The sweet, juicy flesh of cantaloupe is low in calories but high in vitamin C and heart-healthy potassium.

For a refreshing salad, combine baby spinach with cantaloupe cubes, cherry tomato halves, cucumber wedges, crushed feta cheese, and toasted almonds.

12. Blueberries

62 calories per glass

Blueberries are low in calories, but high in fiber - an impressive 8 grams per glass. This will help you feel full without the risk of overeating.

By slowing down the digestion of food, fiber helps you feel full, and this is the main reason why plant fiber is so important in fighting fat stores. Another blueberry benefit is an impressive nutritional summary that includes antioxidants and vitamin K.

Add 2 cups blueberries, 1/3 cup water, 2 tablespoons maple syrup, 1 teaspoon cinnamon, and ½ teaspoon almond extract to a medium saucepan. Bring to a boil, add heat and simmer over medium or low heat, stirring occasionally, for 20 minutes.

Dissolve 2 teaspoons of cornstarch in 1 tablespoon of water, add to the blueberry mixture and cook for 1 minute. Pour the sauce over oatmeal, pancakes, waffles, cottage cheese, or yogurt.

Cereals

76 calories per ½ cup cooked porridge

Bulgur is made from steamed, dried and crushed wheat grains. It cooks quickly and is high in fiber. Bulgur prevents spikes in blood sugar. They can lead to depletion of energy reserves and uncontrollable bouts of hunger, during which there is a high risk of being tempted by food junk.

To make breakfast porridge, add 2 cups water, 2 cups low-fat milk, 1 cup bulgur, 1 teaspoon cinnamon, and ¼ teaspoon salt to the pot. Bring to a boil and simmer for 10-15 minutes over medium heat, stirring frequently. You want the bulgur to become soft with the consistency of oatmeal.

113 calories in a cup of cooked noodles

Soba noodles have about 50% fewer calories in starch than durum spaghetti. Made with gluten-free buckwheat flour, Japanese-style noodles are better for chasing six cubes. Just be sure to buy noodles made from 100% buckwheat, as some wheat flour can sneak into it, which increases the calorie content of the product.

Cook the soba noodles as described on the packet (unlike regular pasta, rinse the soba well after boiling) and serve with salmon, boiled peas, carrots and shallots. Season with dressings with soy sauce, sesame oil, rice vinegar, and hot sauces.

15. Teff

128 calories in half a cup of cooked teff

Compared to other grains such as brown rice and quinoa, this grain from Ethiopia is lower in calories. The tiny grains are mostly made up of germ and bran, the most nutritious parts of any grain. This makes the miniature teff a nutritional giant with a host of different nutrients including fiber, magnesium, calcium and phosphorus.

Teff has a malt-nutty flavor, and because it produces starch during cooking, it can be used to make low-calorie puddings, palette-themed variations or breakfast cereal reminiscent of Hercules.

Tiny grains are mostly made up of germ and bran, the most nutritious parts of any grain.

For body-healthy pudding, bring 2 cups water and 1/2 cup teff to a boil. Screw in the heat and cook, stirring occasionally, until the cereal has absorbed all the water - about 15 minutes.

Let the teff cool slightly, then use a blender or food processor to puree with 1 whole banana, 1/3 cup coconut milk, 3 tablespoons molasses or maple syrup, 3 tablespoons coconut powder, 2 teaspoons vanilla extract, 1/2 teaspoon powder ginger, ¼ teaspoon chopped cloves or cinnamon and a pinch of salt. Refrigerate for 2 hours before serving.

16. Wheat bran

31 calories per ¼ cup

Think of wheat bran as an easy way to add low-calorie foods to your diet. Topping it off is an impressive list of nutrients, including magnesium and 6 grams of fiber in a quarter cup. It will help you stay full and slim.

To make delicious wheat bran muffins, combine ½ cup bran, ½ cup oatmeal, 1 teaspoon cinnamon, 1 teaspoon baking powder, and ¼ teaspoon baking soda. Combine 1 beaten egg with 1 cup of low-fat milk. Add liquid to dry ingredients and place и cup dough for each muffin on a baking sheet.

31 calories per cup

Fatty movie theater popcorn is a calorie bomb, but homemade low-calorie popcorn is a great choice for your waistline. Since the popcorn is so large, you can easily fill your stomach with fewer calories than most snacks.

For an Asian-inspired snack, combine 1 teaspoon curry powder, 1 teaspoon dried basil, ¼ teaspoon salt, 1/8 teaspoon cayenne pepper, and 1 lime zest, grated. Sprinkle the seasoning mixture over the popcorn flakes.

18. Rice pancakes

35 calories per pancake

If you're craving something crispy, rice pancakes can help you satisfy your need without the extra calories. Pancakes made from puffed brown rice are also a source of whole grains and carbohydrate energy. Avoid flavored options to stay away from sugars and untrustworthy ingredients.

For a quick snack, spread the ricotta cheese over the rice pancakes and sprinkle with the blueberries!

0 calories

The clear gelatin noodles are made from the crushed roots of the Asian konjak plant. It consists mainly of water-soluble, non-digestible fiber called glucomannan. There are practically no calories in shirataki.

The noodles have a rather vague taste, but they perfectly absorb the aromas of sauces and seasonings. You can find shirataki in Asian markets or local grocery stores.

Shirataki noodles are composed primarily of a water-soluble, non-digestible fiber called glucomannan

For a quick side dish, whip up shirataki according to package directions, then drizzle with pesto sauce and garnish with halved cherry tomatoes.

20. Sandwich buns

100 calories in one (2 halves)

Flat, thin circles can save you a lot of starchy calories when making lunch sandwiches and breakfast toast. Case in point: Two slices of regular bread can have twice the calories. As with any bread, look for buns made with 100% whole grains for a bite and a dose of hunger-satisfying fiber.

To make a pizza for one in a couple of minutes, spread the tomato sauce on a bun, top with Canadian bacon and pieces of low-fat mozzarella. Microwave until cheese is melted.

Meat

21. Smoked turkey fillet

85 calories per 100 g

When you need to make a quick lunch sandwich, choose this meat for a low-calorie snack. Indeed, turkey fillet is one of the leanest meats in the gourmet department. To avoid added sugars, do not buy honey-smoked fillets.

For a quick six-dice-friendly snack, cut vegetables such as carrots, courgettes, and cucumber into matchstick strips. Spread Dijon mustard on the strips of turkey, sprinkle with chopped vegetables and roll.

82 calories per 100 g

The delicate white cod meat won't fill your boat with calories, but it will provide a hefty dose of selenium. By acting as an antioxidant, selenium helps reduce oxidative stress and muscle damage after strenuous exercise. If you can, choose cod from Alaskan waters as it is one of the more environmentally friendly options.

Grind in a blender or food processor 2 cups arugula, a bunch of parsley, a third cup of almonds, 1 chopped garlic, the juice of half a lemon, ¼ teaspoon each of salt and black pepper, and пер cup olive oil. Pour the sauce over the pan-fried cod.

23. Mussels

86 calories per 100 g

There are many reasons to drop your nets in search of mussels! With 10 grams of premium protein in each serving, they offer a great protein-to-calorie ratio. This is in addition to being considered one of the purest seafood types and giving you an impressive dose of ultra-healthy fats.

The European Journal of Sports Science suggested that consuming omega-3 fats can improve workout performance by improving blood flow and maximizing oxygen consumption by working muscles.

With 10 grams of premium protein in each serving, they offer a great protein-to-calorie ratio

Heat the vegetable oil in a large skillet. Lightly sauté the chopped onion and 3 minced garlic cloves for 3 minutes. Add ½ cup white wine and cook until most of the liquid has evaporated, also about 3 minutes.

Send the halved cherry tomatoes, ½ cup water and ¼ teaspoon each of ground red pepper, salt and black pepper to the skillet. Fry until the tomatoes begin to break down, about 4 minutes.

Now you can pour about a kilogram of mussels into the pan, close the lid and simmer for about 8 minutes, until they open. Throw away the ones that remain closed.

24. Turkey legs

107 calories per 100 g

It's time to pamper yourself. The flavorful, low-calorie portion of poultry contains an impressive 19 grams of protein in just 100 grams and supports muscle growth at full throttle. But take it easy with oily skin, because the above calorie numbers only apply to meat. By stewing the legs in water, you will turn a significant portion of the connective tissue into gelatin, which will make the meat tastier, juicy and tender.

Heat the oil in a skillet large enough for the chicken legs over medium-high heat. Season the turkey with salt and pepper. Place the legs in a skillet, fry on both sides until a brown crust appears, about 6 minutes. Remove the thighs from the pan and reduce the heat to medium, add oil if necessary. Add 1 minced leek, 2 minced garlic cloves, and 1 tablespoon grated ginger. Cook, stirring constantly, for 5 minutes or until the leek is soft and golden brown.

Pour one and a half cups of chicken stock into the pan and scrape off any adhering pieces from the bottom. Place 1 cup of orange juice, 2 sprigs of fresh thyme, 1 teaspoon of the spice mixture, ¾ teaspoon of paprika, and ¼ teaspoon of salt into the skillet. Return the turkey legs to the skillet, bring to a boil and simmer until medium to a boil. Cook, covered, for one and a half to 2 hours, or until the meat is very tender, turning the legs over every 30 minutes.

108 calories per 100 g

It may not be the most inspiring meats on supermarket shelves, but if you need massive amounts of low-calorie protein to build muscle, skinless, boneless chicken breast is hard to find an alternative.

A large amount of protein will help to cope with the belly in two ways: by feeling full and increasing the thermic effect of food, that is, the number of calories that you have to burn in order to simply digest food.

If you need massive amounts of low-calorie protein for muscle building, skinless, boneless chicken breast is hard to find an alternative.

For a juicy chicken breast, try stitching it. Place the fillets in a large saucepan and add water to cover the breast by at least 3 to 4 cm. Bring the water to a boil until only a few bubbles appear on the surface.

Do not boil! Simmer heat until low to medium, cover partially and cook for 15 minutes, or until cooked through. Adjust the heat as needed during cooking, keeping it at a gentle simmer and remove any foam that appears.

26. Pork tenderloin

108 calories per 100 g

Pork tenderloin is a good meat with a high nutritional value and will not make a significant difference in your daily calorie intake. That being said, it contains commendable amounts of a B-vitamin that your body uses to convert the food you eat into energy to overcome hard workouts. And don't forget the protein load: 21 grams per 100g in a modest serving.

Heat 1 tablespoon of oil in a large saucepan. Sauté 1 diced onion, 0.5 kg chopped pork tenderloin, and 2 cloves of minced garlic for 5 minutes. Pour 1 glass of red wine into a saucepan and simmer for 5 minutes. Add a jar of mashed tomatoes, 1 cup water, 1 cup brown rice, 1 diced green pepper, 2 teaspoons Dijon mustard, 1 teaspoon dried oregano, and ¼ teaspoon each salt, cayenne, and black peppercorns. Simmer until the rice is tender, about 30 minutes.

117 calories per 100 g

If you're hunting for an inexpensive piece of beef that won't break a calorie bank, it's worth targeting the back of the beef flesh. Carved from the area around the hind legs of cattle, this bullseye is a type of red meat with a fantastic 6: 1 protein to fat ratio that will help you build muscle more efficiently. Marinating meat before cooking will soften it and make it less likely to dry out during cooking.

In a bowl or shallow baking dish, whisk together ¼ cup olive oil, ¼ cup soy sauce, the juice of one lime, and ½ teaspoon of cumin powder. Add 700g beef apple, cover and marinate in the refrigerator for at least 2 hours.

Heat 1 tablespoon oil in a grill or skillet over medium-high heat. Remove the steak from the marinade, dry and season with salt and pepper. Cook for about 8-10 minutes for a medium tender, turn the steak once in the process. Let the steak rest for 10 minutes, then cut into thin slices along the grain. Try serving meat in tacos.

BEANS

28. Silk Tofu

36 calories per 100 g

There are many varieties of tofu of various consistencies in stores. Silk tofu comes in “soft”, “hard” or “extra hard” forms. Little or no water has been removed from this variety of tofu, giving it a creamy texture and fewer calories than dense, traditional style pressed tofu.

While not a candidate for stir-fries, silk tofu is great for dishes like puddings, smoothies, dip sauces, and salad dressings. It keeps calories in check and is a good quality plant-based protein source.

For a low-calorie post-workout shake, try mixing 1 cup coconut water, 85 g silk tofu, 1 scoop protein powder, 2 tablespoons ground flax seeds, 1 cup frozen mango cubes, and 1 teaspoon fresh ginger.

29. Refried beans

91 calories per ½ cup

Made with mashed pinto beans, this staple Mexican dish will provide you with a massive dose of hunger-satisfying fiber along with a range of essential nutrients including magnesium, phosphorus and energizing iron.

Be sure to read the list of ingredients on the can to make sure no fat is added to the product.

Combine roasted beans, chili powder, cumin powder and fresh lime juice. Spread on bread and top with boiled or fried egg.

30. Canned beans

108 calories per ½ cup

Beans are a quick way to add low-calorie plant protein and fiber to your diet. The protein and dietary fiber in inexpensive beans will slow down the digestion of the complex carbohydrates found in legumes, which will keep you energized and satiated for a long time. Some companies already offer brine-free canned beans.

To freeze a worm at lunchtime, mix washed and dried canned beans with finely chopped bell peppers, tomato, cucumber, and parsley. Sprinkle with lemon dressing.

31. Lentils

115 calories per ½ cup

Few foods can match the nutritional value of lentils. Not only is it stingy on calories, but it also provides you with a good serving of muscle-building protein, appetite suppressing fiber and a solid list. And she saves a penny too!

Not only is it stingy on calories, but it also provides you with a good serving of muscle-building protein, appetite suppressing fiber, and a solid list of vitamins and minerals.

For a decent vegetable burger, place a quarter cup of dry green lentils in a medium saucepan and cover with 4 cups of water. Bring to a boil, add heat and simmer until lentils are tender, about 25 minutes. Drain and set lentils aside to cool. Transfer the lentils to a food processor and grind until most of the lentils are minced but not creamy.

Add 1/2 cup instant oatmeal, 100 g soft goat cheese, 1/3 cup chopped walnuts, 1/3 cup chopped sun-dried tomatoes in oil, 2 tablespoons balsamic vinegar, 1 tablespoon Dijon mustard, 1 teaspoon cumin powder, 1 chopped clove garlic, salt and black pepper to taste; turn on the combine and mix into a homogeneous mass.

Blind 6 equal sized flatbreads and fry them in a greased skillet.

Dairy products

25 calories in 3 tablespoons

If you are looking for pure, low-calorie protein, use egg whites. Egg whites are especially rich in essential amino acids, making them superstars in muscle building. Try using egg whites as a protein booster in smoothies.

Transfer to a hot skillet half a cup of liquid egg whites, 1 sliced \u200b\u200bcourgette, and 1 cup of sliced \u200b\u200btomato "cream". Stir constantly until the egg whites curl. Season the low-calorie scrambled eggs with hot sauce.

33. Mozzarella, partially fat-free

250 calories in 100 g

If you eat too much calorie-laden, fatty cheese, your six cubes will be covered in fat. But you can include cheese in your diet and eat it for fun if you keep a piece of low-fat mozzarella in the refrigerator. Compared to regular cheddar cheese, partially skim mozzarella has about 61% fewer calories. Try it with sandwiches, pizza, tacos and scrambled eggs.

You can include cheese in your diet and eat it for fun by keeping a piece of lean mozzarella in the refrigerator

Make a caprese pasta by mixing durum pasta with canned albacore tuna slices, partially skim mozzarella cubes, cherry tomato slices, and chopped fresh basil. Whisk together the olive oil, balsamic vinegar, salt, and black pepper. Toss the sauce with the pasta.

83 calories per glass

Milk allows you to get premium protein without fatty calories. There are also a trio of bone builders in a glass of milk: calcium and phosphorus. If you don't mind shelling out, buy organic skim milk from cows that haven't been drugged with antibiotics.

Prepare oatmeal by mixing together 1/2 cup oatmeal, 1/4 cup plain or vanilla protein powder, 1/2 teaspoon chia seeds, and 1/4 teaspoon cinnamon. Pour in 2/3 cup skim milk and sprinkle with chopped strawberries and chopped nuts on top. Cover and let sit overnight in the refrigerator.

35. Plain low fat yogurt

137 calories per glass

Low-fat yogurt is a luxurious way to incorporate quality protein and beneficial bacteria called probiotics into your daily diet, without the extra calories found in fatty or sweetened varieties. In addition to powerful immune and digestive support, probiotics can even be allies in the fight against obesity!

Low fat yogurt is a luxurious way to incorporate quality protein and beneficial bacteria called probiotics into your daily diet.

Place in a blender ½ cup plain yogurt, half an avocado, 1 tablespoon lime juice, ого teaspoon chili powder, and a pinch of salt. Mix until smooth. Use as a sauce for tacos, steak, or fish.

Nuts and dried fruits

36. Almond milk, unsweetened

30 calories per glass

The dairy-free nut alternative is made by grinding the peeled almonds in water and filtering the mixture. Compared to whole nuts, it is very low in fat, so it's a low-calorie option for cereals, post-workout shakes, or weekend pancakes. Look for the word "savory" on the box. This is to ensure that no sugar has been added to the artificial milk.

Recharge after training by mixing 1 cup of almond milk with 1⁄2 cup low fat yogurt, a couple tablespoons of powdered peanut butter, ¼ teaspoon of cinnamon, and 1 cup of frozen strawberries.

37. Powdered peanut butter

45 calories per tablespoon

Some companies make peanut butter powder by compressing the peanuts to remove most of the fat. When you mix the powder with water, you get a creamy paste that lacks half the calories of regular peanut butter. But, as with the traditional spread, you will still receive nutritional bonuses in the form of protein and dietary fiber. You can even add the powder straight away to foods like oatmeal and protein shakes!

Dilute peanut butter powder with a pinch of cinnamon according to package directions and apply between celery stalks. You will have a snack that makes you feel like a child again.

Condiments

3 calories per tablespoon

If you want to add fireworks of flavor to your sauce with almost no calories, be sure to put vinegars, such as red wine, in your pantry. Some studies show that acetic acid can slow the digestion of food, which can help control blood glucose and increase feelings of fullness.

For a delicious salad dressing, combine equal parts olive oil and red wine vinegar, chopped shallots, chopped garlic, Dijon mustard, fresh thyme, salt and black pepper.

39. Thyme

3 calories per tablespoon

Fresh herbs such as thyme, basil, and dill provide a great way to spice up meals and add vibrant flavors with minimal calorie gain. Natural flavor enhancers contain an arsenal of antioxidants that can turn a low-calorie diet into an effective remedy for disease.

Fresh herbs like thyme, basil, and dill are great opportunities to spice up meals and add vibrant flavors with minimal calorie gain.

Combine 1 tablespoon fresh thyme, grated zest of 1 lemon, 1 teaspoon garlic powder, ½ teaspoon smoked paprika, ½ teaspoon salt and ½ teaspoon black pepper. Rub this mixture over chicken, steak, or pork.

40. Cinnamon

6 calories in 1 teaspoon

When it comes to oatmeal, smoothies, or pancakes, cinnamon will help you heighten the calorie-free flavor. Several studies, including a recent report in Scientific Nutrition, have linked cinnamon to an improved glycemic profile, which not only lowers the risk of diabetes, but also helps you achieve satiety, increase energy levels and reduce the risk of storing fat in your waist.

For a pudding that won't stir up your bowels, heat half a cup of unsweetened almond milk in a small saucepan over medium-high heat to nearly simmer. Remove the pan from heat, add 85 g of chopped dark chocolate and 2 tablespoons of unsweetened cocoa powder and let sit for 5 minutes.

Stir until the chocolate is dissolved. Stir in 2 teaspoons of grated orange peel, 1 teaspoon of vanilla extract, ½ teaspoon of cinnamon, and a quarter teaspoon of ground chili. Send the chocolate mixture, 1 packet of silk tofu, and 2 tablespoons of natural maple syrup to a blender or food processor and blend until smooth.

Chill the pudding for at least a couple of hours before serving.

Most of those who, as a result of hard work, have achieved success in losing weight and returned their attractiveness and harmony to their figure, think about the question of how to maintain the achieved result. It is not a secret for anyone that healthy and dietary food helps to maintain weight as well as possible.

Today, our focus will be on low-calorie recipes for every day. You will be able to make sure that you can stay in shape without even denying yourself the pleasure of a delicious meal. You can rest assured that your whole family will enjoy diet meals. The variety of recipes allows you not to waste time on competently drawing up the menu. Most dishes will not take long to prepare and will not require any special skills from you. The main thing is to always remember that healthy and properly prepared food is the key to not only slimness, but also health.

Recipes for every day: for breakfast

The key is usually a healthy breakfast. According to experts, morning meals should include slow carbohydrates. They provide the human body with energy for a long time.

Oatmeal for the perfect morning

To prepare this most valuable dish, we need:

• oatmeal - 50 g;
• milk - 2/3 cup;
• water - 2/3 cup;
• low-fat yogurt - 2 tablespoons;
• honey - 1 one tablespoon;
• salt.

First you need to mix water and milk. This should be done in a saucepan. Then add a small pinch of salt and bring the porridge to a boil and leave to simmer for 10-20 minutes. Stir occasionally. Note that large and coarse flakes take longer to cook than small ones, but they are richer in fiber. We lay out the porridge on plates and serve with honey and yogurt.

Also, oatmeal goes well with bananas, any berries and apples. They can always be added to the dish if desired.

Appetizing Greek omelet

If you use our recipes for every day, diet food will quickly become an integral part of your life. Eating this affordable egg dish for breakfast, you will provide your body not only with slow carbohydrates and proteins, but also with important vitamins and minerals. For cooking we need:

• chicken eggs - 2 pcs.;
• small tomatoes, dried in the sun - 2 pcs.;
• olive oil - 1 teaspoon;
• feta cheese or feta cheese - 25 g;
• slice of cereal bread.

Heat a teaspoon of olive oil in a skillet. Beat eggs in any container with a whisk. The cheese should be cut into cubes and the tomatoes into small pieces. Pour the beaten eggs into the pan, raising the edges slightly. Fry the omelet until the middle is almost ready. Put cheese and tomatoes on a half of a semi-prepared dish. Cover the filling with the other half. Transfer the finished omelet to a plate. Serve with a slice of bread.

All nutritionists unanimously argue that people who are prone to overweight should not sit on. You just need to switch to a diet. Recipes for every day, offered by us, will help you with this. Such food should become a way of human life. In this case, the figure will not suffer from constant fluctuations in weight, and the cardiovascular and digestive systems will also remain healthy. Let's continue to get acquainted with the low-calorie menu. It is noteworthy that it can be varied and very tasty.

What to cook for lunch?

Lazy dumplings with cottage cheese

To make lazy dumplings, we need the following ingredients:

• low-fat cottage cheese - 250 g;
• one egg;
• two tablespoons of flour;
• low-calorie yogurt;
• dill and parsley.

Low-fat cottage cheese should be mixed with the protein of one egg, flour and finely chopped dill and parsley. On a chopping board, sprinkled with flour, put the resulting mass and roll out the flagella. Each of them should be about 2 cm in diameter. Cut the strands into pieces 4 cm long. Pour water into a container and bring to a boil. Cook the lazy dumplings for 5 minutes. They should be taken out after they float. You can serve the dish with natural yogurt.

Light soup with rice and cauliflower

Let's continue to master diet food. Recipes for every day necessarily involve the preparation of hot dishes. This low-calorie soup will require:

• cauliflower - 100 g of inflorescences;
• white rice - one tablespoon;
• potatoes - 2 pieces;
• onions - ½ pieces;
• carrot;
• dill and parsley.

Boil the rice in boiling water for 15 minutes. Add diced potatoes, finely chopped onions and coarsely grated carrots. Now add small cauliflower inflorescences to the soup. Then leave the dish to cook for another 5 minutes. It is recommended to serve the soup with finely chopped dill and parsley.

Steamed fish cakes

Recipes with photos can be found today in many magazines dedicated to cooking, as well as on all kinds of portals. To prepare the next dish, you need the following products:

• fish fillet - 0.5 kg;
• crushed crackers - 3 tbsp. spoons;
• milk or water - 125 ml;
• onions - ½ pcs.;
• egg - 1 pc.;
• nutmeg.

Grind fish fillets and onions in a blender or mince. Add milk or water, egg and chopped nutmeg to the mixture. Add salt and pepper to taste.

Mix the minced meat thoroughly. We moisten our hands with cold water and form oblong patties. You can stew the dish in a double boiler or in a frying pan with a little water. Cooking time is 15 minutes.

We continue to consider popular dietary dishes. Recipes for every day with photos, suitable for a healthy lunch, will help hostesses replenish their cookbook.

Eastern noodle appetizer

To prepare this gourmet snack, we need:

• rice noodles - 200 g;
• cherry tomatoes - 12 pcs.;
• fish sauce - 1 tablespoon;
• juice of one lime;
• sugar - 1 tsp;
• chili pepper - 1 pc .;
• grapefruit - 2 pcs.;
• cucumber - ½ pc.;
• carrots - 2 pcs.;
• green onion feathers - 3 pcs.;
• shrimp - 400 g;
• cilantro and mint greens - 2 tbsp each spoons.

Boil the noodles in plenty of water for 7-10 minutes. Rinse it under cold running water. Put the noodles in a plate. Add tomatoes, fish sauce, sugar, lime juice to it. Now you can start your chili peppers. Cut off the stalk of the vegetable and remove the seeds from it. Cut the pepper into cubes and add to the mixture. Peel the grapefruit and add the pulp to the salad. Cut the carrots into strips, and the green onion feathers into thin rings. Finally, add shrimp, finely chopped mint and cilantro to the appetizer. Mix all the ingredients thoroughly and serve.

This appetizer will delight your family and will diversify your diet. Recipes for every day should not be too simple and boring.

Diet soup

To cook a delicious soup, we need the following ingredients:

• olive oil - 3 tablespoons;
• onions - 2 heads;
• curry powder - 2 teaspoons;
• apple - 1 pc.;
• lime juice;
• garlic - 3 cloves;
• small ginger root;
• sweet potatoes - 800 g;
• vegetable broth - 1.5 liters;
• red lentils - 100 g;
• milk - 300 ml;
• coriander.

Soup made from these foods is used as a source of protein, fiber and antioxidants even in vegetarian diets. Let's continue looking at the Best recipes to help diversify a boring menu.

Place diced sweet potatoes and lentils in pre-cooked vegetable broth. Cook for about 20 minutes. Add a green apple cut into small slices. Pour milk into the broth. Bring the soup to a boil again. At this time, fry the onion in olive oil until golden brown. Add garlic to it. Rub the ginger root on a fine grater and add it to the soup along with frying. At the very end, the juice of one lime is added to the dish. It is recommended to puree the soup with a hand blender. Serve the dish with finely chopped coriander greens.

Diet dinner

In order for the dietary food (recipes for every day we are now considering) to be correct, you should adhere to the recommendations of experts. Vegetables, lean poultry and fish are ideal for a superb low-calorie dinner.

Sea bass in the oven

In order to surprise and delight your household during an evening meal, you should cook sea bass with fennel. This wonderful dish is rich in protein, vitamin C, iron.

For cooking you will need:

• sea \u200b\u200bbass - about 300 g;
• fennel seeds - 1 teaspoon;
• cumin seeds - 1 teaspoon;
• mustard seeds - 1 teaspoon;
• turmeric - half a teaspoon;
• fennel - one head;
• lemon - 1 pc.;
• olive oil;
• coriander greens.

The perch will be baked in the oven at 220 ° C. Chili peppers should be cut into small cubes. We mix it with caraway seeds, fennel, turmeric and mustard. A small piece of foil should be greased with olive oil. Put 1/3 of the spice mixture on it. Rub the fish with the remaining spices and put it on foil. Place the sliced \u200b\u200blemon on top of the perch. Wrap the fish in foil and seal the edges. Put the blank on a baking sheet. The total baking time is 15 minutes. Serve fish with coriander greens.

As you can see, a daily diet is not a problem. Cooking delicious meals will not take long, but it will bear fruit very soon.

The very concept of "low-calorie meals" speaks for itself - these dishes contain a low number of calories, which means that such a menu will not only keep the weight normal, but also promote weight loss. There are a great many recipes for low-calorie slimming dishes - on this page you can find the tastiest of them and the easiest to prepare. You will receive information on how to prepare low-calorie meals from dietary products, as well as be able to see photos of low-calorie meals. For your convenience, all low calorie meals are presented with calorie information.

Low-calorie diet meals: salads

We bring to your attention recipes for salads (low-calorie diet meals with a minimum amount of calories).

Spicy salad with vegetables and rice

Ingredients for 3 servings:

200 g of rice, 100 g of tomato, 90 g of olives, 50 g of carrots, 50 g of sweet peppers, 50 g of canned green peas, 20 g of chili peppers, 15 ml of olive oil, spices, herbs, aromatic herbs and salt to taste.

Cooking method:

1. Rinse the rice, add to boiling salted water and boil.

2. Cut the tomato and bell pepper into slices. Peel the chili and chop finely together with the carrots.

3. Put rice, tomatoes, olives, bell peppers, green peas and chili peppers with carrots in a salad bowl, add salt, add spices, pour in olive oil and mix well.

Cooking time:20 minutes.

Calorie content: 190 kcal.

Shrimp cocktail salad

Ingredients for 3 servings:

200 g shrimp, 150 g tomato, 100 g sweet pepper, 50 g cucumber, 50 g onions, 60 ml dry white wine, 60 ml lemon juice 10 ml olive oil, herbs, black pepper and salt to taste.

Cooking method:

1. Dip the shrimp in boiling salted water, cook for 3 minutes, put in a colander, cool and peel.

2. Fry the shrimp in oil until golden brown. Then transfer to a clean dish, sprinkle with lemon juice and leave for 30 minutes, then drain the liquid.

3. Cut the tomato, cucumber and bell pepper into slices, onion into half rings. Put the prepared ingredients in a salad bowl, season with salt, pepper, pour in the wine, the remaining lemon juice, olive oil and mix everything.

Cooking time:40 minutes

Calorie content: 55kcal

Decorate the prepared salad with herbs and serve chilled.

Shrimp salad with vegetables and herbs

Ingredients for 4 servings:

500 g shrimp, 70 g lettuce, 150 g sweet pepper, 100 g cucumber, olive oil, lemon juice and salt to taste.

Cooking method:

1. Slice bell peppers lengthwise, core with seeds and chop finely.

2. Tear the lettuce with your hands into medium-sized pieces.

3. Cut the cucumber into small slices or semicircles.

4. Dip the shrimps in boiling salted water, boil, cool and peel.

5. In a salad bowl put layers of sweet pepper, cucumber, herbs, shrimps, pour with a mixture of lemon juice, olive oil and salt and let it brew for 15 minutes.

Serve the prepared salad chilled.

Cooking time: 30 min.

Calorie content:75 kcal.

Broccoli, tomato and egg salad

Ingredients for 4 servings:

400 g broccoli, 3 eggs, 100 g tomato, 2 cloves of garlic, 60 ml olive oil, 30 ml balsamic vinegar, 20 ml lemon juice, basil and dill herbs, a mixture of peppers and salt to taste.

Cooking method:

1. Disassemble the cabbage into inflorescences, put it in boiling salted water, cook for about 6 minutes, then carefully remove it with a slotted spoon and put it in a colander.

2. Hard-boiled eggs, cool and cut into small pieces, tomato - slices, garlic - slices.

3. Rinse dill and basil greens and place together with tomato, eggs and broccoli in a salad bowl or deep plate.

4. Combine lemon juice, vinegar and olive oil, pour over the salad with the dressing, add a mixture of peppers, salt and let it brew.

Cooking time: 30 min.

Calorie content: 75 kcal.

Cabbage, apple and vegetable salad

Ingredients for 6 servings:

300 g white cabbage, 300 g apples, 150 g pickles, 125 g onions, 75 g carrots, 70 g stalk celery, 80 ml olive oil, 20 ml apple cider vinegar, cumin, black pepper and salt to taste.

Cooking method:

1. Chop apples, celery stalk and carrots with a blender or grate on a coarse grater.

2. Chop the cabbage, cut the cucumbers into cubes, the onion into half rings.

3. Pour cumin seeds into a frying pan and fry without oil for 2 minutes, then combine with olive oil, salt, pepper and beat well with a blender.

4. Put prepared ingredients in a salad bowl, pour in apple cider vinegar, olive oil dressing and mix everything thoroughly.

Cooking time: 25min.

Calorie content:85 kcal.

Low Calorie Fish Diet Recipes

Low-calorie fish diet recipes are not only delicious but nutritious as well. Below you can find out how to prepare low-calorie sea and river fish dishes.

Silver carp with lemon and rosemary

Ingredients for 3 servings:

500 g of small goldfish, 70 g of lemon, 50 ml of lemon juice, 20 ml of soybean oil, rosemary, spices, parsley and salt to taste.

Cooking method:

1. Pour the prepared fish with lemon juice and leave for 30 minutes, then salt and add spices.

2. Grease a bag of aluminum foil from the inside with soybean oil, place the fish in it and bake on a baking sheet in the oven for 30 minutes, periodically moistening the foil with water.

3. Cut the lemon into thin circles, separate the rosemary leaves from the branches and (if desired) lightly heat in a mortar.

Put the finished fish on a dish, garnish with lemon slices, rosemary leaves, parsley and serve.

Cooking time:1 hour.

Calorie content:40 kcal.

Fried fish with shrimps and asparagus

Ingredients for 4 servings:

400 g of trout, 150 g of shrimp, 100 g of asparagus, 100 g of cherry tomatoes, 1 lemon, 50 ml of lemon juice, 15 ml of olive oil, spices, garlic, black pepper and salt to taste.

Cooking method:

1. Cut the trout into small pieces, brush with a mixture of olive oil, black pepper and spices, season with salt, pour a little lemon juice and leave for 1-1.5 hours.

2. Put the pickled pieces of fish in a pan close to each other, sprinkle with lemon juice, cover with foil and place in an oven preheated to 200 ° C for 15 minutes.

3. Add peeled shrimps, cloves of garlic, sliced \u200b\u200blemon, cherry tomatoes and asparagus 5 minutes before cooking.

Cooking time:2 hours.

Calorie content:102 kcal.

Recipes for delicious, dietary, low-calorie vegetable dishes

The recipes for delicious, dietary, low-calorie vegetable dishes presented on this page will help diversify your menu without sacrificing your figure.

Vegetarian marinade snack

Ingredients for 8 servings:

200 g zucchini, 200 g eggplant, 100 g sweet pepper, 50 g canned mushrooms, 50 g lemon, 70 ml olive oil 30 g honey Basil greens, dill, cilantro and parsley, black pepper and salt to taste.

Cooking method:

1. Cut sweet peppers into medium-sized slices, eggplant and zucchini into rather thick circles.

2. Combine honey, olive oil (25 ml) and squeezed lemon juice. Dip the eggplant and zucchini into the cooked marinade and leave for 2 hours, then place in a grill pan and bake on both sides.

3. Prepare the sauce from the remaining olive oil, basil, dill, cilantro, parsley, black pepper and salt, whisking everything in a blender.

4. Place the zucchini mugs on the eggplant mugs, place slices of sweet pepper and mushrooms on top.

Serve the prepared vegetables with olive oil and herbs sauce.

Cooking time: 2.5 hours.

Calorie content:115 kcal

Hummus with celery

Ingredients for 5 servings:

200 g chickpeas, 300 g carrots, 300 g celery stalks, 50 g tahini, 75 ml lemon juice, 80 ml olive oil, 3 cloves of garlic, 10 g ground red, pepper (optional), salt to taste.

Cooking method:

1. Submerge chickpeas in water overnight. Drain it in the morning. Pour the chickpeas into a saucepan, add 0.5 liters of water, put on fire and bring to a boil. Then cook over low heat until the beans soften (about 30 minutes), then drain the water.

2. Chop the garlic, combine with the beans, add tahini, lemon juice, olive oil, salt, pour in a little water and mix with a blender until the consistency of a thin puree.

3. Put the finished hummus into a transparent container and sprinkle with red pepper.

Peel fresh celery stalks and carrots and serve with hummus.

Cooking time: 45 minutes

Calorie content:135 kcal.

Savoy cabbage rolls

Ingredients for 6 servings:

400 g savoy cabbage leaves, 300 g shrimp, 300 g onions, 200 g rice, 100 g tomato, 100 g bell pepper, 75 g carrots, 50 ml olive oil, ground nutmeg, black pepper, aromatic herbs and salt to taste ...

Cooking method:

1. Dip the cabbage leaves in boiling salted water for 2 minutes. Boil rice.

2. Peel the shrimp. Finely chop the tomatoes, onions, bell peppers and carrots and lightly fry in a pan in olive oil (30 ml).

3. Combine vegetables, rice and shrimps, add spices, aromatic herbs and salt. Put the filling on cabbage leaves, wrap, place in a frying pan with heated oil (20 ml), pour over the liquid left after frying the vegetables, mixing it with a little water, cover and simmer for 15 minutes.

Cooking time:1,5 hour.

Calorie content: 145 kcal.

Low Calorie Weight Loss Recipes: Soups

Below are recipes for low-calorie slimming dishes such as soups.

Vegetable soup with croutons

Ingredients for 4 servings:

100 g potatoes, 100 g tomato, 75 g carrots, 15 ml olive oil, 100 g wheat bread, 40 g sour cream 15% fat, parsley, black pepper and salt to taste.

Cooking method:

1. Cut the prepared vegetables, put them in boiling salted water, reduce heat and bring to readiness under the lid.

2. Place boiled vegetables in a blender bowl, pour in olive oil, a little broth, add pepper and salt and chop until smooth.

3. Cut the bread into slices and lightly fry in a dry grill pan on both sides.

Pour the finished soup into portioned plates, put a little sour cream in each, sprinkle with chopped parsley and serve with croutons.

Cooking time: 40 minutes

Calorie content: 130 kcal.

Vegetable soup with rice and cabbage

Ingredients for 8 servings:

2.5 l of vegetable broth, 200 g of potatoes, 100 g of white cabbage, 100 g of tomato, 100 g of sweet pepper, 100 g of onions, 75 g of carrots, 50 g of tomato paste, 40 g of rice, 20 ml of sunflower oil, 40 g sour cream 15% fat Dill and parsley greens, black pepper and salt to taste.

Cooking method:

1. Finely chop the prepared potatoes, tomatoes and onions. Grate carrots or chop with a blender.

2. Put the potatoes in the broth brought to a boil. Rinse the rice well and cook with the potatoes. Lightly fry the carrots, tomatoes and onions in a pan with tomato paste in sunflower oil and put in the pan.

3. Cabbage and bell peppers, after having cleaned it from seeds, finely chop and add to the broth, then salt, pepper and bring the dish to readiness.

Pour the soup into bowls, add a little sour cream to each and sprinkle with chopped herbs.

Cooking time:40 minutes

Calorie content:25 kcal.

Carrot soup with sour cream

Ingredients for 6 servings:

300 g of carrots, 100 g of onions, 800 ml of water, 20 ml of sunflower oil, 1 clove of garlic, 40 g of 15% fat sour cream, dill, ground black pepper and salt to taste.

Cooking method:

1. Cut carrots into circles, finely chop the onion. Pour oil into a preheated saucepan, add black pepper, salt and keep on fire for about 30 seconds.

2. Put the carrots in a saucepan, add the onion after 3 minutes and fry for another 1 minute. Then add water, stir, bring to a boil and cook, covered over low heat, until the carrots soften.

3. Grind the vegetables together with the broth with a blender until a homogeneous mass (not very thick) is formed.

4. Finely chop the dill and garlic and mix with the puree.

Pour the hot soup into bowls and put a little sour cream in each.

Cooking time:30 min.

Calorie content: 35 kcal

Sweet potato soup

Ingredients for 8 servings:

400 g sweet potato, 250 g cauliflower, 30 ml olive oil, 30 g butter, 1.5 l vegetable broth, 3 cloves of garlic, leeks (white part of the shoot), parsley, cumin, chopped saffron, bay leaf, black ground pepper and salt to taste.

Cooking method:

Melt 1.15 g of butter in a saucepan and keep on fire until a beige shade is obtained. Add 10 ml of olive oil and stir. Disassemble the cauliflower into inflorescences, put in a saucepan and fry until golden brown, then remove with a slotted spoon and put in a separate bowl.

2. Wash the saucepan and melt the remaining butter in it. Pour in the caraway seeds and reheat over low heat.

3. Cut the leek into rings, chop the garlic cloves, put in a saucepan, pour in the olive oil, stir and simmer until the onion softens.

4. Peel the sweet potato, cut into pieces of medium size, put in a saucepan, add cauliflower, onion, saffron, bay leaf, pour in the broth and mix, and after boiling, cook until the tubers are soft.

Season the soup with pepper, salt and garnish with parsley.

Cooking time: 30 min.

Calorie content:50 kcal.

Brussels sprouts soup with cream

Ingredients for 8 servings:

400 g of Brussels sprouts, 200 g of potatoes, 150 g of carrots, 100 g of processed cheese, 150 ml of 20% fat cream, 700 ml of water, black peppercorns, bay leaves, a mixture of peppers and salt to taste.

Cooking method:

1. Cut potatoes into medium-sized slices, carrots into slices. Dip them together with Brussels sprouts in boiling salted water, add black peppercorns placed in a gauze bag, bay leaf, cover and cook for about 25 minutes (until the potatoes and cabbage soften).

2. Place the processed cheese in the freezer for a while, and then grate on a coarse grater.

3. Pour cheese into broth with ready-made vegetables, stir, add cream, bring to a boil and remove from heat.

4. Add the pepper mixture to the soup, pour into bowls and serve.

Carefully remove the gauze bag with pepper from the pan.

Cooking time:40 minutes

Calorie content:55 kcal.

Celery vegetable soup with thyme

Ingredients for 5 servings:

300 ml milk 2.5% fat, 100 g celery stalks with leaves, 450 ml vegetable broth, 25 g butter, 40 g wheat flour, 75 g onions, 20 ml sesame oil, leeks, thyme, seeds sesame seeds, ground black pepper and salt to taste.

Cooking method:

1. Cut the celery stalks into thin slices together with the leaves, chop the onions and leeks.

2. Heat sesame oil and butter in a saucepan. Add prepared ingredients, sesame seeds and simmer over low heat for about 10 minutes, then add flour and fry for another 2 minutes.

3. Pour in milk, vegetable broth, stir and cook over low heat for 30 minutes, then pepper and salt.

4. Slightly cool the soup, use a blender to grind to the consistency of a thin puree and bring to a boil again.

Pour the finished soup into a glass soup bowl, sprinkle with chopped thyme and serve.

Cooking time:50 minutes

Calorie content:70 kcal.

Thick vegetable soup

Ingredients for 8 servings:

300 ml chicken broth, 750 g white cabbage, 200 g tomatoes 75 g onions 150 g carrots 1 clove of garlic 5 black peppercorns, 100 g sour cream 20% fat, 200 g wheat bread, 20 ml olive oil, parsley, salt taste.

Cooking method:

1. Chop the cabbage, cut the tomatoes, onions and carrots into slices. Grind the garlic with salt. Place the black peppercorns in a cheesecloth bag.

2. Put tomatoes, onions and spices in a saucepan with broth, season with salt, add olive oil, stir, bring to a boil and keep covered for 15 minutes.

3. Add carrots, cabbage and cook until vegetables soften, then carefully remove the bag of black pepper. Cut the bread into slices and dry in the oven.

Pour the finished soup into plates, add a little sour cream to each, garnish with parsley sprigs and serve with croutons.

Cooking time: 1 hour.

Calorie content:70 kcal.

Making Low-Calorie Egg Meals

Eggs in the diet are a very controversial topic among the supporters of healthy eating. We bring to your attention a recipe for making a low-calorie egg dish.

Omelet stuffed with bell peppers and herbs

Ingredients for 4-5 servings:

300 g red and yellow bell peppers, 2 eggs, 30 ml milk, 10 g butter, 20 g basil leaves, parsley and salt to taste.

Cooking method:

1. Cut the bell peppers into cubes, having previously cleared of seeds, and lightly fry in melted butter over low heat. Coarsely chop the parsley.

2. Mix eggs, milk and salt, pour into the pan in which the peppers were fried, and bake until thickened.

3. Put the bell peppers and herbs in the center of the omelet, wrap one of the edges, covering the filling with it, and bring to readiness.

Decorate the omelet with basil leaves and serve.

Cooking time:30 min.

Calorie content:47 kcal.

How to make low-calorie meat dishes

There are as many recipes for low-calorie meat dishes as there are recipes for vegetables. The main thing is that the meat used in low-calorie slimming dishes is low-fat.

Zucchini with meat

Ingredients for 6 servings:

500 g zucchini, 250 g beef (lean), 200 g tomatoes, 100 g bell pepper, 75 g onions, 75 g carrots, 30 ml olive oil, 3 cloves of garlic, dill, cherry (seedless), spices, black ground pepper and salt to taste.

Cooking method:

1. Pass the meat, carrots, 2 cloves of garlic and one tomato through a meat grinder. Combine the prepared ingredients with cherries, spices, salt, pepper and mix.

2. Cut the courgettes lengthwise. Remove the core with a spoon. Salt "boats" and grate with chopped garlic.

3. Fill the zucchini halves with minced meat, put on a greased baking sheet (5 ml), place in the oven and bake at 200 ° C for 20 minutes. Chop the bell peppers, onion and the second tomato, put in a frying pan with olive oil (25 ml), season with salt, pepper and fry.

4. Remove the zucchini, put the fried vegetables on top of them and keep in the oven for another 10 minutes.

Decorate the finished zucchini with the remaining dill and serve.

Cooking time: 45 minutes

Calorie content: 70kcal.

Grilled meat with vegetables

Ingredients for 3 servings:

300 g pork (lean), 100 g cherry tomatoes, 50 g zucchini, 50 g eggplant, 30 ml olive oil, 30 g dill and parsley, 10 ml lemon juice, 2 cloves of garlic, bay leaf, ginger and salt to taste.

Cooking method:

1. Pass the garlic through a garlic press, add bay leaf, ginger, pour in 15 ml of olive oil and mix well. Dip the meat in the resulting marinade for 2 hours, and then grill, turning occasionally.

2. Cut the eggplant and zucchini into circles, place on the grill, season with salt and bake on both sides.

3. Chop dill and parsley, add lemon juice, remaining olive oil and mix thoroughly.

Put the prepared vegetables and meat on a dish, garnish with cherry tomatoes, pour over the sauce and serve.

Cooking time: 2.5 hours.

Calorie content:140kcal.

Cabbage rolls with meat

Ingredients for 5 servings:

500 g of beef (lean), 1 kg of white cabbage, 100 g of tomato, 100 g of onions, 50 ml of olive oil, spices, green onions, hot pepper pods, black pepper and salt to taste

Cooking method:

1. Disassemble the cabbage into separate leaves, pour over with boiling water, cut off the thickenings and slightly beat off. Pass the meat through a meat grinder along with onions and tomatoes, season with salt, pepper, mix and fry in a frying pan in a little olive oil.

2. Put the finished filling on the cabbage leaves and wrap.

3. To prepare the sauce, add a little water to the pan in which the meat and vegetables were fried, bring to a boil, salt, add spices and stir, add the remaining oil, put stuffed cabbage in the pan and simmer for 40 minutes.

Decorate the prepared cabbage rolls with green onions and hot pepper pods and serve.

Cooking time: 1,5 hour.

Calorie content:145 kcal.

Potatoes with sausages and browncolle cabbage

Ingredients for 7 servings:

14 sausages, 500 g of browncolle cabbage, 300 g of potatoes, 150 g of onions, 130 g of eggplant, 60 g of bacon, 25 g of butter, parsley and rosemary, black pepper and salt to taste.

Cooking method:

1. Cut the cabbage leaves into small pieces. Cut the potatoes into cubes.

2. Pass the onion and eggplant through a meat grinder, add cabbage, potatoes, chopped parsley, salt, pepper and mix.

3. Grease ceramic pots with butter, fill them with vegetables and sausages, add pieces of bacon and simmer in the oven at 200 ° C until tender.

Decorate the finished dish with a sprig of rosemary.

Cooking time: 45 minutes

Calorie content: 105 kcal.

Chop with vegetables

Ingredients for 7 servings:

700 g pork (lean), 150 g onions, 100 g tomato, 100 g cucumber, 100 g canned green peas, 20 g lemon juice, 40 g mustard, 40 ml olive oil, 25 g butter, dill, ground black pepper and salt to taste.

Cooking method:

1. Cut the meat across the grain into pieces about 1 cm thick and beat on both sides. Combine mustard, pepper, lemon juice, 20 ml olive oil and melted butter. Grease each chop liberally and let sit for 40 minutes.

2. Cut the onion into rings, chop the dill.

3. Place the pieces of meat in a frying pan and fry in the remaining olive oil over medium heat on both sides until golden brown.

Sprinkle the prepared chops with dill and garnish with green peas, onions and tomato and cucumber slices.

Cooking time:1 hour.

Calorie content:160 kcal.

Chicken fillet with rice

Ingredients for 3 servings:

300 g chicken fillet, 150 g sweet pepper, 100 g rice, 75 g onions, 70 g green peas, 40 ml sunflower oil, curry, black pepper and salt to taste.

Cooking method:

1. Chop the sweet pepper, chop the onion into thin half rings, then fry in a pan in oil until golden brown.

2. Rinse the rice thoroughly, add to boiling salted water and boil. Then put bell peppers and peas in a frying pan with onions, season with salt, pepper, stir and simmer for 5-6 minutes.

3. Cut the prepared fillet into pieces, rub with salt, sprinkle with curry and fry in oil for 20 minutes over medium heat.

Put the finished fillet on a dish, garnish with rice around the edges, and stew vegetables on top.

Cooking time: 40 minutes

Calorie content: 200 kcal.

Sweet, low-calorie meals

Delicious, low-calorie meals aren't just about steamed vegetables or lean fish. Below you can find recipes for delicious low-calorie meals made from fruits with added sugar (powdered sugar).

Cottage cheese with applesauce

Ingredients for 7-8 servings:

500 g low-fat cottage cheese, 200 g sour cream 20% fat, 2 eggs, 100 g butter, 200 g apples, 30 g sugar, 50 ml water, 85 g powdered sugar, vanilla sugar, bananas, kiwi to taste.

Cooking method:

1. Rub the curd through a sieve. Melt butter, add cottage cheese, sour cream and eggs. Cook the resulting mass over low heat for 7 minutes, avoiding burning, then cool. Then add powdered sugar and vanilla sugar.

2. Moisten a glass with water, place a napkin inside, put the curd mass in it, bend the edges of the napkin, put a plate for whey under the bottom and keep it under oppression in the cold for 12 hours.

3. Chop the apples, put in a saucepan, add water and cook for 10 minutes, then grind with a blender, add sugar and bring to a boil.

Remove the prepared curd mass from the mold, put on a dish, pour with applesauce and garnish with chopped bananas and kiwi.

Cooking time: 1,5 hour.

Calorie content:160 kcal.

Apples stuffed with raisins and cottage cheese

Ingredients for 8 servings:

1 kg of apples (large), 500 g of low-fat cottage cheese, 2 eggs, 100 g of raisins, sugar, chopped walnut kernels, anise stars, cinnamon sticks to taste.

Cooking method:

1. Cut off the top of each apple, remove the core, and then use a teaspoon to take out some of the pulp.

2. Pass the cottage cheese through a meat grinder twice. Add raisins, extracted apple pulp, eggs, sugar, walnut kernels and mix well.

3. Put the resulting filling in the hollows in the apples and bake in the oven preheated to 150-170 ° С.

Decorate the finished dessert with anise stars, cinnamon sticks and walnut kernels.

Cooking time:30 min.

Calorie content: 85 kcal.

Sweet plum and peach soup

Ingredients for 2 servings:

260 g fresh plums and peaches, 20 g potato starch, 30 g sugar, 50 ml cream, fresh mint leaves to taste.

Like many other nuts, the Juglans regia (walnut) fruit is widely used in both culinary and medicine. Of course, due to the high calorie content ...

A healthy lifestyle requires special attention to the food consumed. Too high calorie content of foods is often associated with a large amount of carbohydrates and fats, which are subsequently deposited on the stomach and thighs. There are many delicious low-calorie weight loss meals that you can delight yourself and loved ones with every day.

The most low-calorie varieties of meat and fish are considered poultry breast (chicken, duck, turkey), rabbit, veal and pollock.

Type of meat	Caloric content in 100 g	Marinade type	Caloric content in 100 g
Chicken breast	96	Kefir with spices	39
Duck breast	88	Yogurt with spices and apples	87
Turkey breast	84	Mustard with spices	134
Rabbit meat	108	Vinegar with spices	14
Veal	112	Tomato sauce with spices	46
Pollock	92	Vegetable sauce	35

Ingredients:

• chicken breast - 1 piece (600-800 grams);
• low-fat kefir - 200 ml;
• salt, ground black pepper - a pinch;
• rosemary - 1 teaspoon.

Cooking method:

Mix kefir in a cup with salt, pepper and rosemary. Beat off the breast and marinate in kefir for 4-5 hours (the longer the period, the more tender and juicy the finished product will be). Heat the oven to 180 degrees, drain off the excess kefir, and bake the breast. Pour kefir every 10 minutes, cook for no more than 35-40 minutes.

Calorie content: 135 Kcal.

Ingredients:

• duck breast - 1 piece (400-600 grams);
• natural yogurt (without fillers) - 100-180 ml;
• sweet and sour apple - 150-200 grams;
• salt - a pinch;
• turmeric - ½ teaspoon;
• cinnamon - 1/2 teaspoon.

Cooking method:

Grate the apple in mashed potatoes, add to yogurt, add salt and spices to the mixture, stir until smooth. Cut the breast into cubes of about 1-2 cm, put in yogurt for 30-40 minutes. Preheat the oven to 200 degrees. Next, put the breast in a baking bowl and cook at 200 degrees for 20 minutes, then reduce to 160 and keep for another 40-50 minutes. Then turn off the oven and leave the meat there for another 1-1.5 hours.

Calorie content: 175 Kcal.

Ingredients:

• turkey breast - 1 piece (700-900 grams);
• dried basil - 7-10 grams;
• mustard (preferably Dijon) - 70-80 g;
• soy sauce - 30-40 ml.

Cooking method:

Divide the breast into 5-6 parts, beat off, coat with soy sauce and mustard. Heat the oven to 190 degrees, wrap the meat in foil and bake for 40-50 minutes. Unroll and sprinkle with dry basil 10 minutes until ready.

Calorie content: 218 Kcal.

Ingredients:

• rabbit fillet - 400-600 grams;
• vinegar (white wine or apple cider) - 5 tablespoons;
• salt, coriander - a pinch;
• bay leaf - 4-5 pieces;
• olive oil - 5 ml.

Cooking method:

Divide the colic fillet into portions, pour over the vinegar. Marinate for 2-3 hours. Heat a non-stick frying pan and grease with oil using a silicone brush, remove the meat from the vinegar, dry the fillets on paper towels, put in the pan and fry on each side for 8-10 minutes. Add the remaining vinegar to the fillet and simmer over low heat for 15 minutes.

Calorie content: 135 Kcal.

Ingredients:

• veal (tenderloin) - 900-1100 grams;
• tomato juice - 400 ml;
• granulated sugar - 40 grams;
• carrots - 1 medium piece;
• onion - 1 large head;
• garlic - 3-4 medium cloves;
• olive oil - to taste;
• salt - a pinch;
• paprika - 1 teaspoon.

Cooking method:

Remove veal and lard, cut into cubes of 2-3 cm, mix with salt, set aside in a cool place. Peel and chop carrots, onions and garlic. Heat a saucepan, pour oil and add vegetables, sauté until softened over medium heat. Pour in tomato juice, steam for 3-5 minutes, pour flour through a sieve, stir until thickened. Add spices, add chopped veal. Stir thoroughly, reduce the power of the stove to a minimum, cover the dish with a lid. Simmer for 40-50 minutes, stirring every 10-15 minutes.

Calorie content: 158 Kcal.

Ingredients:

• pollock - 1 carcass;
• carrots - 1 piece;
• onion - 1 head;
• bulgarian pepper - 1 piece;
• cherry tomatoes - 5-7 pieces;
• fish broth - 200 ml.
• lemon juice - 1 teaspoon;
• coriander - a whisper.

Cooking method:

Peel pollock, remove entrails and fins. Coat with coriander and lemon juice and leave in a cool place for 30 minutes. At this time, wash and peel the vegetables (be sure to remove the skin from the tomatoes). Grind vegetables in a blender until smooth. Put the vegetable mass in a pan and simmer for 10-15 minutes, then pour in the broth and cook for about 20 minutes more until the liquid evaporates. Heat the oven to 180 degrees. Put the pollock on the foil, put the vegetable sauce on top and wrap the foil. Place in the oven and bake for 30-40 minutes.

Calorie content: 127 kcal.

Vegetarian recipes

Avoiding animal products does not mean excluding interesting and tasty low-calorie recipes from the diet. In some cases, weight loss without meat is faster. The table describes the calorie content of the most popular vegetables.

Ingredients:

• champignons - 400 grams;
• green beans - 200 grams;
• onion - 2 large heads;
• olive oil - 5 ml;
• carrots - 2 medium pieces;
• salt - a pinch;
• soy milk - 200 ml.

Cooking method:

Rinse the champignons and cut into large pieces. Peel the onion and cut into half rings. Heat the frying pan and grease with oil with a silicone brush. Fry onions for 5-10 minutes, add mushrooms and salt, sauté for another 5 minutes and pour in soy milk. Simmer covered for 8-10 minutes until half cooked. At this time, peel and cut the carrots into slices. Put champignons with onions on the bottom of the pots, then - green beans and chopped carrots upstairs. Place in a cold oven and heat up to 200 degrees. Cook for 20-30 minutes.

Calorie content: 40 kcal.

Ingredients:

• young zucchini - 3-4 pieces;
• tomatoes - 2-3 medium pieces;
• garlic - 203 medium cloves;
• soy yogurt - 200-250 ml;
• salt - a pinch;
• oregano - 1 teaspoon;
• basil - 1 teaspoon.

Cooking method:

Peel the zucchini (if necessary), cut into cubes. Scald the tomatoes, peel and cut into cubes. Peel the garlic, chop and place in a saucepan, which must be heated for one to two minutes until a strong garlic smell appears. Add the zucchini and salt to a saucepan and pour over yogurt, simmer under a closed lid for 20-30 minutes. Then add the tomatoes and cook for another 10 minutes. At the end, add spices, turn off the stove and leave the dish covered for 20-30 minutes.

Calorie content: 50 Kcal.

Vitamin-cleansing salad

Ingredients:

• beets - 1 large piece;
• carrots - 3 medium pieces;
• celery root - 50-70 grams;
• pine nuts - 50 grams;
• seeds of one medium pomegranate;
• green lentils - 150 grams;
• olive oil - 30 ml;
• salt, sugar - a pinch (for cooking);
• bay leaf (for cooking) - 3-4 pieces;
• greens, salt - to taste.

Cooking method:

Boil beets in sweetened water over low heat for 1-1.5 hours, carrots in salted water for 25-30 minutes. Cook lentils with bay leaves over medium heat for 50-60 minutes. Peel the pomegranate, remove the grains, rinse. Rinse the nuts and dry in a hot frying pan for 3-5 minutes. Boiled vegetables grate or cut into strips, chop the celery root in a blender and mix with olive oil. Combine chopped vegetables, pomegranate seeds and pine nuts. Season with a mixture of oil and celery root, add salt and herbs to taste.

Calorie content: 90 Kcal.

Low calorie soups

When cooked properly, most soups are low in calories. They are good for losing weight because well saturate and normalize the digestive tract. Even broth recipes can fit into a low-calorie diet.

Ingredients:

• tomato juice - 500 ml;
• carrots - 1-2 medium pieces;
• chickpeas - 100 grams;
• bulgarian pepper - 1 piece;
• paprika - ½ teaspoon;
• parsley, green onions - a bunch;
• olive oil - 10 ml;
• stevia - 5 grams;
• garlic - 2-3 cloves;
• black pepper - a pinch.

Cooking method:

Pour chickpeas with cold water, bring to a boil at maximum power, reduce to a minimum and cook for 50-60 minutes. Rinse vegetables (carrots, peppers), peel and cut into cubes. Pour oil into a thick-bottomed saucepan and fry green onions and parsley on it for 3-5 minutes. Add carrots with peppers and sauté for 7-10 minutes (add a little water if necessary). Pour in cooked chickpeas pepper, stir, pour in tomato juice with stevia. Cook over medium heat for 15-20 minutes. Peel the garlic at this time. Finally, add whole garlic cloves.

Calorie content: 54 Kcal.

Ingredients:

• pumpkin - 600 grams;
• carrots - 1 piece;
• chicken breast - 600-700 grams;
• salt - a whisper;
• black peppercorns - 3-4 pieces;
• fresh basil - 2-3 sprigs.

Cooking method:

Pour chicken breast with two liters of water, bring to a boil over maximum heat, reduce power, add salt and pepper, cook for 30-40 minutes. Peel the pumpkin and carrots and cut into small cubes. Put the pumpkin in a pot with breast, cook for 20-30 minutes. With an immersion blender, ferment the soup and simmer for another 10 minutes. Add fresh basil at the end.

Calorie content: 75 Kcal.

Ingredients:

• young potatoes - 300 grams;
• carrots - 1-2 pieces;
• onion - 1 head;
• green onions, parsley, leaf celery - a bunch;
• thyme - ½ teaspoon;
• bay leaf - 2-3 pieces;
• salt - a pinch.

Cooking method:

Put the pot of water on the stove, add salt and bay leaf. Rinse vegetables, peel, cut into small cubes. After boiling water, put the potatoes and cook for 10 minutes over medium heat, then - carrots, onions and thyme and cook for another 20 minutes. Finally, add finely chopped green onions, parsley and leafy celery.

Calorie content: 42 Kcal.

Low calorie salads

A great way to diversify your diet while losing weight is to prepare simple, low-calorie salads. They will not take long, but they will bring great pleasure with their excellent taste.

Ingredients:

• shrimp - 500 grams;
• peking cabbage - 1 fork;
• carrots - 3-4 jokes;
• sweet canned corn - 1 can;
• olive oil - 30 ml;
• lemon juice - 2 teaspoons;
• apple - 1 piece;
• salt (for cooking) - a pinch;
• bay leaf (for cooking) - 2-3 pieces.

Cooking method:

Boil the shrimps for 2-3 minutes in water with the addition of salt and bay leaf. Cool and clean. Wash cabbage and apple and grate on a medium grater. Wash, peel and grate the carrots. Mix the resulting components, add corn. Pour lemon juice and olive oil into the salad.

Calorie content: 85 Kcal.

Ingredients:

• chicken breast - 60-700 grams;
• tomatoes - 3-4 large pieces;
• cucumbers - 2-3 medium pieces;
• red salad onion - 1 head;
• natural yogurt - 100 ml;
• salt - a pinch.

Cooking method:

Boil the chicken breast in salted water for 20 minutes, cool and cut into small cubes. Rinse tomatoes and cucumbers and cut into cubes. Peel the onion and cut into half rings. Mix ingredients, add yoghurt and salt.

Calorie content: 64 Kcal.

Low calorie desserts

Sweets can also be low in calories and taste like traditional desserts. The main calorie-reducing ingredient is sugar substitute. Stevia (a completely natural product) is most useful in this regard. The table lists the most popular low-calorie substitutes for regular sweets.

Ingredients:

• egg white - 4 pieces;
• stevia - 80 grams or 20 grams of sweetener;
• salt - a pinch;
• vanillin - 1 gram.

Cooking method:

Separate the whites from the yolks and put them in a container for beating (exclude the ingress of any fat, otherwise they will not beat up), put in the refrigerator for 20 minutes. Turn the oven on at 100 degrees. After 20 minutes, add salt to the proteins and beat on maximum power until stable peaks form. Stir in the stevia powder and vanillin gently. Cover the baking sheet with parchment, lay out the resulting mass with a spoon or squeeze out with a syringe. Place in the oven and dry for 120-160 minutes.

Calorie content: 60 Kcal.

Ingredients:

• rolled oats (flakes) - 200 grams;
• banana (ripe) - 100 grams;
• nuts (optional) - 50 grams;
• dried fruits (optional) - 50 grams;
• egg - 1-2 pieces;
• vanillin - 1 gram;
• salt - a pinch.

Cooking method:

Grind the hercules in a blender, rinse the nuts and fry in a dry frying pan, wash and dry the dried fruits on paper towels. Coarsely chop nuts and dried fruits (raisins can be added whole), mix with ground rolled oats, add vanillin, salt and at the end add eggs. If you want fluffy cookies, then the eggs must first be beaten. Heat the oven at 200 degrees. After mixing all the ingredients, put the resulting mass on a baking sheet covered with baking paper. You can spread it in one large portion or in small cookies. Cook for 10-15 minutes until browning. Allow to cool before use.

Calorie content: 210 Kcal

Ingredients:

• sweet apple - 300-400 grams;
• carrots - 300-400 grams;
• lemon juice - 3 teaspoons;
• cinnamon - 1 teaspoon.

Cooking method:

Rinse the apple and carrot, peel and cut into thin slices no more than a millimeter thick. Dip in cinnamon, drizzle with lemon juice and place on a baking sheet with parchment. Preheat the oven to 100 degrees, put the baking sheet for 80-100 minutes. Stir every 15-20 minutes to dry evenly.

Calorie content: 42 Kcal.

Ingredients:

• fat-free cottage cheese - 500 grams;
• low-fat kefir - 200 ml;
• bran (wheat or oat) - 3-4 tablespoons;
• egg - 1-2 pieces;
• stevia - 150 grams or 40 grams of sweetener.

Cooking method:

Pour the bran with kefir for 30-40 minutes until it swells. Grind the curd into a homogeneous mass and add to the mixture of kefir and bran. Drive eggs and stevia (sweetener) into the mixture. Heat the oven to 180 degrees. Pour the mixture into a baking dish and cook for 40-50 minutes.

Calorie content: 165 Kcal.

Ingredients:

• apple - 600 grams;
• water - 300 ml;
• stevia - 200 grams.

Cooking method:

Wash, peel and cut the apples into 4-6 pieces. Place in a heavy-bottomed saucepan and cover with water. Cook over medium heat for 30-40 minutes, covered. Throw the resulting mass onto cheesecloth and leave for 2-3 hours to glass the liquid. After - squeeze the mass, pour the juice into a saucepan and add the stevia. Put on maximum heat and boil until foam appears and the liquid thickens (about 40-50 minutes). Pour the finished jelly into portioned bowls and leave in a cool place for 8-10 hours.

Calorie content: 60 Kcal.

Video - Cabbage pancakes

Each person, in the presence of excess weight, seeks to lose it, but does not want to spend his strength on it in full. Therefore, low-calorie meals made from simple foods are considered the most effective in reducing weight without much cost. Reducing calories will ensure gradual, safe and effective weight loss. It is also recommended to use the following recipes presented in the preparation of healthy meals after losing weight to consolidate the result and then preserve it for a long time.

It is generally accepted that eating healthily and reducing calories is expensive and unaffordable for the whole family. But upon careful consideration of the issue, it becomes clear that adhere to proper nutrition and cook low-calorie meals can be made from simple foods, including seasonal vegetables and fruits. Further, lists of food for cooking will be presented in detail, as well as some recipes for example.

Anyone who wants to eat healthily using low-calorie foods believes that the dishes turn out to be tasteless and unhealthy. But you can cook the right food for every day from the products available in the price category.

The list of low-calorie foods for weight loss and weight gain includes the following ingredients:

• Vegetables and fruits - they contain substances that help to reach the daily intake of BJU easily and with fewer calories. It is recommended to add vegetables to each hot dish - let them be seasonal ingredients, but loved by the family. Fruit must be consumed in snacks between main meals. Treat yourself to a low-calorie dessert for breakfast. It is recommended to eat fruits with a high sugar content in small quantities - these are bananas, grapes and others.
• Cereals - cereals and cereal soups are low in calories, but they turn out to be the most satisfying dishes recommended for consumption on the PP.
• Legumes - Hearty meals can be prepared with vegetables and legumes. Here beans, peas and other varieties are distinguished, from which it is easy to make stews or soups. Canned legumes are often used. It should be understood that store-bought canned food contains more fat and calories than self-prepared.
• Greens and green vegetables, radishes - these products should be combined into a separate group, since they practically do not contain calories, but saturate the body with vitamins PP, B, C, carotene, chlorophyll and other useful microelements. Supplements like these keep you full for a long time.

About low-calorie drinks

A healthy diet menu must include low-calorie drinks. It is a mistake to believe that they do not benefit the body in terms of maintaining satiety. There are drink recipes that can help you lose weight by reducing your appetite - this provides a reduction in calories by 1/3 of the daily diet.

Low-calorie drinks include the following variations:

• Water is an indispensable product during a person's life, since the body consists of 80% water, which means that it requires constant replenishment. The calculation of the amount of fluid is carried out in accordance with the calories consumed for proper nutrition. For example, if a person restricts himself in calories and uses only 1200 kcal, then he must definitely consume 1.2 liters of water per day. Another 0.5 l is added to the calculated amount. You can't drink while eating - this stretches the stomach, and also before bedtime, since the kidneys are loaded.
• Coffee - this drink should not be taken as harmful, since a quality product will help the body to invigorate and fill with numerous vitamins and microelements. It is important to use a natural product - it is he who contains the least calories. Coffee is consumed without auxiliary components - sugar and milk, which reduces calorie content and increases the benefits of the product. Also, pure coffee helps to remove excess fluid from the body.
• Green tea - reduces appetite when the product is low in calories. Tea has beneficial properties in the form of anti-inflammatory effects.
• Natural juices are a storehouse of vitamins and microelements. To reduce calorie content, use only freshly squeezed and sugar-free.
• Lemonade is a natural, sugar-free product that quenches thirst and has an invigorating effect like coffee. The composition contains only water and lemon, you can use citric acid.
• Fruit drinks - must be prepared from natural berries (you can use a frozen product) and without sugar.

Some drinks are allowed to add honey - natural and without preservatives. It is better if it is not sugar-coated.

About calculating daily calorie content

Delicious and low-calorie meals do not exclude the possibility of making mistakes, which are presented in the form of consuming more calories. It is prohibited to do this, since dietary ingredients should help in losing weight, and not provoke weight gain. Therefore, it is important to correctly calculate the daily calorie intake, which is carried out in two stages.

Please note: The first step is to calculate the basal metabolic rate. To do this, you need to use the formula: 10 * weight + 6.25 * height-5 * age-161.

This is a formula for quantifying the number of calories needed to maintain normal functioning. The second stage consists in calculating the final daily ration in accordance with the characteristics of a person's vital activity.

Here, the coefficients are taken into account, presented in the following form:

• 1.2 - with a sedentary lifestyle;
• 1,375 - if physical activity is carried out 1-2 times a week;
• 1.55 - in the case when sports are carried out 3-5 times a week;
• 1,725 \u200b\u200b- for active sports enthusiasts;
• 1.9 - for overly active people who prefer to walk and also exercise regularly.

This is the well-known formula for calculating calories according to the Muffin-Geor method. It should be used whenever a decision is made to prepare low-calorie meals at home for weight loss or weight maintenance.

This is important: For weight loss, taking into account proper nutrition, the calculated number of calories must be reduced by 20%.

For example, if the daily calorie intake is calculated as 1850 kcal, then for weight loss it is necessary to reduce the figure to 1480 kcal.

Low-calorie breakfasts

Low calorie breakfast slimming recipes are presented as follows:

• Millet porridge with pumpkin. Caloric content per 100 g - 94 kcal. To cook porridge, you need to warm up 750 ml of milk and put 0.5 kg of chopped pumpkin in it. Boil the composition for 15 minutes. Then add the washed cereal in the amount of a glass to the porridge and cook for 20 minutes. Salt and sugar are added to taste, but not more than 1 and ½ teaspoon, respectively.
• Pepper omelet. The presented dietary menu contains only 79 kcal per 100 g. Pepper must be peeled and cut into rings 1.5 cm wide. Next, you need to prepare an egg blank - mix 4 eggs with ½ cup milk, add a little salt and ground pepper. Put the pepper in a frying pan greased with vegetable oil and pour the blank into the pepper.
• Herculean porridge with banana. This meal contains only 92 kcal per 100 g of product and is recommended for those with a sweet tooth. 0.5 l of milk is poured into rolled oats in a saucepan in the amount of 50 g. Bring the composition to a boil, add salt and cinnamon, sugar to taste. Cook the rolled oats until tender and put a layer of porridge, bananas, previously sprinkled with lemon juice, half a glass of natural yogurt on a plate.

All recipes for low-calorie dishes with photos and calories are presented with a video of the correct preparation. Therefore, every newcomer to the kitchen will handle the situation in the morning.

Making a low-calorie lunch

Recipes are presented with an indication of the calorie content for cooking them for lunch:

• Vegetable puree soup. There are only 24 kcal per 100 g of the finished product. For cooking, it is necessary to boil 700 g of cauliflower, 1 onion, 1 chili pepper in a saucepan - only 1 liter of water is used for this amount. Then you need to mix all the products with a blender to make a puree. It is recommended to bring it to readiness by adding a small piece of butter. Serve with fresh herbs.
• Chicken soup. There are only 79 kcal per 100 g of ready-made soup. Pour 2 liters of water into a saucepan, add a small piece of chicken (leg) and cook until tender. 10 minutes before the end, add the chopped onion, 3 cloves of garlic, 300 g of finely chopped cabbage, as well as carrots and zucchini one by one, after grating a coarse one. Canned beans can be added - 1 can, without this product the number of calories will be reduced.
• Baked pollock with vegetables. Only 72 kcal per 100 g. To prepare, you need to soak the fish in soy sauce for 15 minutes. At this time, you need to make a sauce - fry the flour in a pan, add 0.5 cups of water, 350 g sour cream and 150 g cream cheese. Bring to a boil and remove from heat. Next, lay out any vegetables, fish in layers and pour the sauce over everything. Cook for 40 minutes.

The photo shows ready-made meals that induce appetite.

Cooking low calorie dinners

Cooking should be exciting, for which it is recommended to use more interesting low-calorie recipes:

• Cheese meatballs - per 100 g 188 kcal. Cheese in an amount of 100 g is cut into cubes, a pepper pod and one onion are chopped. Mix vegetables, egg and 400 g ground beef in a bowl. Salt and pepper in small amounts. The meatballs are formed in such a way that a piece of cheese is preliminarily spread into the core. Bake meat preparations in the oven.
• Curd salad - 100 g and 56 kcal. Mix 80 g of low-fat cottage cheese, 1 tomato, 1 cucumber, herbs and sour cream in the amount of 30 g. Salt and other spices are added to taste.
• Baked red fish with vegetables - 100 g and 105 kcal. Cut the fish in an amount of 600 g into large steaks, fry 1 carrots and onions in a pan, add 200 g of natural yogurt. Put the fish on a baking sheet and season with salt to taste, pour over the vegetable sauce and sprinkle with grated cheese, which takes only 80 g. Bake in the oven for 30 minutes.

The recipes presented are designed in such a way that the finished menu contains fewer calories.

This has a positive effect on weight loss, as well as while maintaining a sharpened figure - it is important to exclude from the diet not only unhealthy foods, but also foods with a high fat content in order to maintain excellent shape.