In the minds of most people, it is salads, like dishes that are almost entirely made up of vegetables, that are the most dietary and preferred when dieting. Here are some recipes for delicious diet salads with photos.

1. Apple and cheese salad

This recipe is extremely simple to prepare, which does not detract from its taste. For its preparation, the following ingredients are taken:

• sour apple - 1 piece,
• hard Dutch cheese - 100 grams,
• walnuts - ¼ cup,
• sour cream,
• liquid honey
• lemon juice.

Apple and cheese must be cut into small cubes, add to them the fried and finely chopped walnuts. Mix. Salad dressing is made from sour cream, lemon juice and honey. The ingredients are mixed to taste.

2. Cucumber and cottage cheese salad

A simple and fresh salad is just the find for a hot summer. In order to enjoy this dish we need:

• fat-free cottage cheese - 200 grams,
• fresh cucumber - 1 piece,
• peeled walnuts - 100 grams,
• olive oil - 20 ml,
• garlic - 2 cloves,
• fat free sour cream or yogurt - 100 grams,
• greens varied to taste.

First of all, we need to mix thoroughly, and then beat the cottage cheese with sour cream. In the air mixture are added finely chopped (or crushed on a garlic press) garlic, chopped walnuts in a blender, herbs, finely chopped or grated cucumber. Olive oil is the perfect dressing for this salad.

3. Green salad with egg and spinach

Another very light and tasty snack is just for the hot summer days. At this time of year, salad can be used as an independent dish, in autumn and winter - as an addition to main dishes. In any case, it has a minimum of calories, but a maximum of taste. So, for a green salad, we need the following ingredients:

• fresh spinach - 1 bunch,
• fresh lettuce or iceberg - ¼ bunch,
• medium-sized fresh cucumbers - 2-3 pieces,
• boiled chicken egg - 2 pieces,
• olive oil - 3 tablespoons,
• spices (salt and pepper) - to taste,
• various greens - 1 bunch,
• french spicy herbs to taste.

Salad leaves and spinach must be thoroughly washed and dried, torn by hand. To them is added all the remaining greens (dill, parsley, cilantro, etc.), as well as cucumbers, cut into cubes. Refueling is very simple: just mix lemon juice, olive oil and spices.
  Dressed and carefully mixed salad is laid out on a beautiful dish, decorated with sliced \u200b\u200beggs, sprinkled with French aromatic herbs for taste and smell. Salad ready!

4. Belgian salad

Another light and easy to prepare dish. The ingredients for it are available to everyone, regardless of income.

For a Belgian diet salad you will need:

• medium-sized eggplant - 1 piece,
• fresh green beans - 100 grams,
• fresh green onions - 2 pieces,
• boiled chicken fillet - 80 grams,
• medium-sized fresh tomatoes - 2 pieces,
• half a lemon
• green leaf lettuce - 1 bunch,
• spices to taste,
• rice vinegar - ¼ cup,
• garlic - 1 clove,
• liquid honey - half a teaspoon,
• olive oil - 1 tablespoon.

Making salad is also light and simple. In one pan, you need to mix boiled chicken fillet, cut into pieces, fried in a dry pan and also cut eggplant, blanched green beans. Sprinkle all the ingredients with a small amount of olive oil and fry for about three minutes. Rice vinegar, garlic, honey and olive oil are mixed for the sauce.
  Put the ingredients for a warm salad on a beautiful plate with a slide, add slices of tomato and chopped green onions. Sprinkle the sauce on top.

Dietary main dishes: recipes

1. Chicken with rice

Second courses can also please ladies who are following a figure, a minimum of calories and a maximum of taste. One such recipe is chicken with rice. To cook it, you need:

• chicken breast - 2 pieces,
• medium-sized carrots - 400 grams,
• strong vegetable broth - half a liter,
• lemon juice
• broccoli,
• fat free sour cream - 2 tablespoons,
• canned corn - 50 grams,
• starch - 1 teaspoon,
• boiled rice - 120 grams,
• olive oil - 20 grams.

The washed chicken breasts are fried in a small amount of olive oil on both sides. Diced carrots and broccoli divided into inflorescences are cooked in vegetable broth for several minutes, then removed with a slotted spoon. Bring the broth to a boil, add sour cream and lemon juice. We dilute starch in half a glass of cold water, and then, stirring continuously, add broth and sour cream sauce to it in a thin stream. Then, in a slightly warmed sauce, add corn, vegetables. Put boiled rice, chopped fillet on a plate, pour sauce on top.

2. Mushrooms with broccoli

• broccoli or cauliflower,
• oyster mushrooms, champignons or any other mushrooms to your taste,
• olive oil,
• tomatoes

On a small amount of oil, mushrooms with onions are fried, when they give juice, add broccoli or cauliflower to them. Cover the pan with a lid and steam the broccoli well. Peel the tomatoes and carefully knead with a fork. Pour this paste into a medium-sized frying pan, boil, add spices and herbs. Mushrooms and broccoli are served with sauce and served with a fresh salad.

3. Turkey meat chops

Turkey meat is considered one of the most dietary, but in addition it is also very tasty. Cooking turkey chops is quick and easy. The ingredients are as follows:

• turkey breast - 700 g,
• any hard cheese - 40 g,
• egg - 2 pcs.,
• olive oil,
• salt, pepper (to taste),
• seasoning for poultry (to taste),
• flour.

Turkey breasts are washed, dried and cut into portions for chops, beaten, seasoned with salt and spices. Cooking batter: add grated cheese, water to whipped eggs. Mix. First, the fillet is rolled in flour, and then in batter, laid out on a preheated pan and fried until golden brown on both sides. Chops are ready! Now they need to be laid out on napkins and remove excess fat. Serve with a side dish of boiled rice or any vegetables.

Simple diet desserts: recipes with photos

1. Sweet plum and melon salad

There is nothing easier and tastier than light fruit salads that provide you with energy and strength for the whole day. In order to prepare a light fruit salad of melon and plum, we need:

• fresh plums - 100 grams,
• small sweet melon - 1 piece,
• crushed walnuts - 2 tablespoons,
• liquid honey - 2-3 tablespoons,
• lemon juice - 2 tablespoons,
• sour cream sauce - a quarter to a glass.

The melon is cleaned, cut into small thin slices, remove the seeds from the plum, cut in half - put it together with the melon in a dish. Sprinkle with crushed nuts and lemon juice mixed with honey. If there is such a desire: pour on top with a small amount of sour cream sauce.

2. Banana Mousse

• sweet banana - 3-4 pieces,
• edible gelatin - 30 grams,
• boiled water - 80 milliliters,
• citric acid - ½ teaspoon.

To enjoy a light banana mousse, you need to soak the gelatin in cold water. At this time, peel the bananas, knead them with a fork, adding a little sweetener. Cook syrup from sweetener and water with citric acid. Then we combine the swollen gelatin with warm syrup, slightly warm it over a fire. Cool, add the banana puree and beat with a whisk or a mixer until the lush air mass. Put the finished mousse in a bowl, decorate with banana slices and a leaf of fresh mint. Serve chilled dessert.

Due to a sedentary lifestyle, malnutrition and an almost complete lack of physical activity, more and more people are suffering from obesity. Someone solves this issue by visiting gyms, someone by acquiring sports simulators. Also, delicious diet recipes for weight loss will help to achieve a harmonious harmonious figure. Therefore, the solution to problems with overweight begins with the preparation of an individual menu.

Dietary food. Slimming Recipes

The daily requirement of an adult average person in calories should fit in 1200 units. But no less important is the content of the required vitamins and minerals in the consumed products, so the daily menu for losing weight should contain as many fruits and vegetables as possible. If these conditions are met, only pleasure and a rise in vitality will bring dieter to a slimming person. Recipes for weight loss are very diverse, original and quite easy. At first, you can not bother compiling your own, successfully using existing ones. Often they say that it is extremely expensive. But there are also those who are based on the daily diet of the average person. Below are just such options.

Calorie content is calculated per 100 grams of the finished product.

Monday

If you add cinnamon, lemon zest, curry, ginger, cloves or any dried fruits to your ready-made cereal, its taste will change significantly. By varying supplements, you can eat oatmeal at least daily. Each time she will have a new, fresh taste.

For lunch: Ural cabbage soup (30 kcal).

It will take half a kilogram of fresh cabbage, 80 grams of barley, 1 onion, 1 carrot, one and a half liters of broth or water and salt to taste. My barley, pour boiling water over it, cook for 20 minutes. We drain the water. We prepare one and a half liters of broth or just boiling water, pour the cereal into it and cook it for another 10 minutes. Add the pre-cleaned cabbage, cut into small cubes, into the broth. We cook our cabbage soup for another 15 minutes. We season the boiling brew with carrots and onions, stewed in vegetable oil. Cook another 10 minutes. Salt. Serve with sour cream and herbs.

Take 0.4 kg. cauliflower and broccoli (can be frozen), 1 tbsp. tablespoon butter, 150 grams of hard cheese, 1 tbsp. a spoonful of wheat flour, half a liter of 10 percent cream or sour cream, salt and pepper to taste. We washed the cabbage, disassembled for inflorescences, cook in salted water until half ready. We recline in a colander, let it drain water. While the cabbage is boiling, we do the sauce: fry the flour in oil, gradually adding cream (sour cream). Bring to a boil, but do not boil. We put in a sauce pre-grated cheese on a coarse grater. We wait until the cheese melts. We spread the cooked cabbage in a special baking dish, pour the sauce. Bake for about half an hour at a temperature of 180 degrees.

Dinner: oven-baked chicken with boiled potatoes and carrot salad with garlic (197 kcal / 82 kcal / 102).

To prepare a salad, take one large or 2-3 small carrots, 1 clove of garlic, 2 tbsp. tablespoons of mayonnaise, salt and pepper (to taste). Rub the carrots on a fine grater. Add chopped garlic. Season with pepper and salt. Season with vegetable oil or lemon juice.

Comment 1

1. Remember, the more fat drains from the chicken when baking, the better. Diet recipes for weight loss are different in that among their components a minimum of animal fat.

2. Salad season with vegetable oil. Fat filling should be required. Without it, vitamin A contained in carrots will not be absorbed.

3. It is advisable to supplement cabbage soup with a small piece of fish, meat, cheese or poultry. Then the optimal combination of proteins and carbohydrates for lunch, which are famous for recipes of delicious diet foods for weight loss, will be achieved.

Tuesday

For breakfast: oatmeal (127 kcal).

Take 1 chicken back, 1 piece of carrots and onions, 150 grams of spaghetti, 3 tbsp. tablespoons of vegetable oil, 4 potatoes. Cook chicken in 2.5 liters of water for 1 hour, take out, remove the meat from the bones. Finely chop the onions, three carrots into a coarse grater, pass the onions and carrots in vegetable oil until golden. While the onions and carrots are passivated, peel the potatoes and cut them into small cubes. Add chopped potatoes to boiling broth, boil for another 10 minutes. Add the meat and spaghetti. Cook for another minute. After adding the roasting, cook for another 5 minutes. Turn it off. Solim. We wait 10 minutes until it is infused.

For an afternoon snack: baked broccoli and cauliflower (107 kcal).

For dinner: fish cutlets (59 kcal).

We take 400 grams of a fillet of white and red fish, 3 small zucchini, 1 medium eggplant, a packet of basil, 100 grams of cream, 50 grams of crackers, light bread, 30 grams of cream and 1 tbsp. a spoonful of vegetable oil, 2 cloves of garlic, pepper and salt to taste. We cut the first zucchini into small cubes, blanch for 3 minutes in boiling water, cool. Grind the fish in a blender, mix with cream, a third mass of blanched zucchini and breadcrumbs. Salt, pepper. Using special metal rings on parchment we form small roundlets-cutlets. We heat the pan, put the patties directly on the parchment, fry them for 3 minutes on both sides. We shift to a baking sheet and bake in the oven at 200 degrees for five minutes. Next, proceed to cooking the side dish. We cut the eggplant in circles, lightly coat each with butter and spread on a baking sheet. Bake in the grill mode for 5-7 minutes until a golden hue appears. The remaining zucchini cut into strips, fry in oil until a golden hue. Squeeze 1 garlic clove on them, salt and pepper. Getting to the sauce. Using a submersible blender we mashed the rest of the blanched zucchini with basil. Add butter, bring to a boil, salt, pepper. And proceed to the final moment of cooking. We collect the pyramid on a large plate. First, put the fried zucchini, then 1 cup of eggplant and cover it all with a patty. Then again put the eggplant and cutlet. And so - until the circles end. The first on top should be a circle of eggplant. Pour the resulting pyramid with sauce, decorate with basil.

Comment 2

1. Why again cauliflower and broccoli? Because they are very rich in vitamin C and other beneficial trace elements. Don't like baked vegetables? Boil them. Diet recipes for losing weight at home are good because they can be changed and varied if desired.
2. Fish is the perfect dinner. Easy to digest, contains a lot of nutrients.

Wednesday

For lunch: noodle soup with chicken (63 kcal).

We take 1 kilogram of not dry, but not very wet cottage cheese, 2 large eggs (if small, then 3), 6 tbsp each. tablespoons of fat sour cream butter and sugar, 4 tbsp. tablespoons of semolina, 200 grams of raisins or other dried fruits, salt and vanilla (to taste). Preheat the oven to 180 degrees. We pass the cottage cheese through a meat grinder. Melt the butter and beat the eggs with sugar. Rinse and dry the raisins. Lubricate a special baking dish, mix the eggs with cottage cheese, butter, raisins and semolina. Add salt and vanillin. All this is constantly mixed with a wooden spatula. We spread the resulting mass into a mold, level it and evenly lubricate it with sour cream. Bake until a light brown crust appears. Serve pouring sour cream.

For dinner: fish cutlets cooked in a dry pan (59 kcal).

Comment 3

1. It is better to cook porridge with milk or with its addition. Milk helps the absorption of proteins in cereals. Diet recipes allow this. With calories for weight loss there will be no problems, and in the near future you will come to an extremely pleasant result.
2. Cook cottage cheese casserole with a minimum sugar content.
3. We supplement the menu with at least two different fruits per day.

Thursday

For breakfast: millet (125 kcal).

We take 6 small potatoes, 250 grams of herring fillet, 4 tbsp. spoons dressing universal soup. We boil 2.5 liters of water, peel the potatoes, cut into strips. We send a universal soup dressing into the water, boil for 5 minutes, add the fish fillet sliced \u200b\u200bin advance. Cook for 15 minutes. Try, if salt is not enough, add. Turn off. Sprinkle with herbs.

For an afternoon snack: cottage cheese casserole (243 kcal).

Notes: to cook we take two-thirds of a glass of rice, 800 grams of mixed (pork and beef) minced meat, medium-sized carrots and onions, 500-700 grams of cabbage, 4 tbsp. tablespoons of tomato sauce, half a liter of sour cream, a teaspoon of salt, half a spoonful of ground black pepper and breadcrumbs. So, we take the minced meat, put the onion finely chopped into it, add salt and pepper to it. Mix. Add pre-boiled and dried rice. Washed carrots finely in three and pour into minced meat. Shred the cabbage as finely as possible, dip it in boiling water and leave it at rest for 3 minutes. Next, let the cabbage and rice mix into the minced meat. Salt, pepper. We form large cutlets. It should get about 18 pieces. Bread the resulting cutlets in breadcrumbs, fry over high heat until golden brown. Getting to the sauce. Mix sour cream with tomato sauce, salt, add half a glass of water. Previously formed cabbage rolls are spread on a baking sheet (deep) in the oven, pour in the sauce. Bake for 45 minutes at 180 degrees.

Comment 4

Recipes for slimming meals with calories per week diet should be selected including the minimum salt content. Its use should be reduced to 7 grams per day.

Friday

For breakfast: barley porridge (96 kcal).

For lunch: herring and potato soup (89 kcal).

For an afternoon snack: a granny rice with a sliced \u200b\u200bapple (92 kcal).

Take a liter of milk, a glass of rice (round), 3-4 apples, 10-15 grams of butter, 1 egg, sugar and salt (to taste). Cook, stirring constantly, rice porridge until thickened in milk, add butter to it for a minute or two until cooked. Cut apples into slices. We take a special baking dish, grease it with butter. We spread half the cooked porridge, level it. We put apples on the porridge, which again we cover with the remaining porridge. Beat the egg, mix with 50 grams of milk, pour the granny with the mixture. We send it to the oven for a maximum of half an hour, until the apples are well browned.

Dinner: cabbage rolls lazy and a salad of radishes, celery and cucumber (147kcal / 48 kcal).

Diet recipes for weight loss will come in handy when you want to eat deliciously and at the same time not add extra pounds. They can be used not only by those who seek not to harm the figure, but also those who simply lead a healthy lifestyle.

If you are losing weight or you are shown diet food, this is not a reason for sadness. Diet recipes for weight loss will help rejuvenate and improve the body.

In order to dispel the myth of the monotony of dietary nutrition, your attention is given a whole selection of various dishes that have one common and very significant feature - low calorie content.

Weight Loss Diet Recipes: Breakfast

Breakfast may vary from country to country. But they must certainly be light, fast and belong to the category of “cooking at home”.

   Diet cocktails are great for a morning snack. In addition, they are an excellent tool for weight loss.

Drink kefir 20 minutes before meals. This is a great tool for losing weight. According to another version, a drink with spices is advised to drink after a meal, as it speeds up the metabolism.

Using the rule of the golden mean, you can drink part before meals, and the rest after. Make a cocktail just before drinking.

Ingredients:

• 200 gr. low-fat kefir;
• 4 g of cinnamon powder;
• 6 g of grated ginger;
• 1 g of red pepper.

How to make a cocktail with kefir and cinnamon:

1. Combine all the spices and add them to kefir.
2. Stir the drink thoroughly with a spoon.

Orange Cocktail

Slimming cocktails are not desserts, but they can be very tasty and attractive. The Orange cocktail is suitable even for children. The drink is made from vegetables and orange fruits.

So, the ingredients:

• 1 bell pepper;
• 1 carrot;
• 1 persimmon;
• 100 g of yogurt or kefir.

Cooking process:

1. Mix all the ingredients in a blender. If not, use a fine grater.
2. Pour the crushed mass into kefir. The cocktail is ready!

You can make it with pumpkin, dried apricots and nuts. There are a lot of options.

Cocktail "Cucumber"

This is a very fortified drink. Therefore, it is especially recommended for adolescents. And, of course, you do not have to struggle with calories in kefir - this is only 31 kcal per 100 grams of product.

Ingredients:

• 1 fresh cucumber;
• 100 g of green peas;
• 5 broccoli inflorescences;
• 3 slices of ginger;
• 100 g of kefir or mineral water.

How to make a cucumber cocktail:

1. Cut the cucumber and broccoli into pieces.
2. Put them and other components in a blender and fill with kefir.
3. Beat the cocktail so that it becomes homogeneous.
4. If the cocktail is too thick, add more liquid.

Dietary salads: slimming recipes

The first place in terms of effectiveness is occupied by salads made from cabbage. However, reasoning that such dishes are unattractive is erroneous. Indeed, for cooking, you can put into business various types of cabbage.

Red cabbage salad

Ingredients:

• 0.5 fork of red cabbage;
• 2 medium carrots;
• vinegar at the bottom of a glass, diluted with water;
• 0.5 tsp salts;
• 1 tsp granulated sugar;
• 0.5 fresh lemon;
• 1 tsp sunflower oil.

   During cooking, take into account the peculiarity of red cabbage: it is superior in stiffness to white cabbage. To make the salad juicy, it needs to be crushed very much.

How to make a salad:

1. Chop the cabbage very finely.
2. Crush it with salt. You can use a blender or food processor.
3. Chop the carrots on a coarse grater.
4. Mix everything thoroughly and add sugar.
5. Now make the gravy: combine vinegar with lemon juice. Such a dressing has a sweet and sour taste, so the salad will turn out very spicy. You can do without lemon. It will still be very appetizing.

Peking Salad

Peking cabbage is often used in diet salads. In itself, it is much softer and softer than white. This light and tasty dish belongs to the Mediterranean cuisine.

Ingredients:

• 6-7 leaves of Beijing cabbage;
• 10 green olives;
• 300 g of any soft cheese (Feta, Adyghe, feta cheese);
• 2 tbsp. l olive oil;
• 1 tsp lemon juice.

How to make a salad:

1. Remove the coarse central part from the leaves of Chinese cabbage.
2. Rinse the sheets well and cut into cubes.
3. Finely chop the olives.
4. Combine the cabbage and olives in a bowl.
5. Pour the vegetables with lemon juice and olive oil.
6. If the cheese is not salty, put salt in the cabbage.
7. Grate the cheese finely. Put it on top of the cabbage.
8. Decorate the salad with olives and lemon slices.

Dietary salad "Salute" with cabbage

The Salute Slimming Salad is very low-calorie, and its recipe is simple and affordable. The dish is cooked very quickly, because the products do not require heat treatment.

Ingredients:

• 1 apple
• 1 cucumber;
• 1 pear;
• 1 carrot;
• 200 g of white cabbage;
• 1 tomato;
• 0.5 lemons;
• 1 tsp salts;
• 3 tbsp olive oil.

How to make a salad:

1. Cut all the elements or just chop.
2. Mix well.
3. Drizzle with olive oil.

This is a daily salad option. If you want to decorate a festive table with a dish, use a cheese slicer to cut carrots, pears, apples, and cucumbers. Lay out the curly particles in a specific order so that they resemble a salute.

Dietary salad with fish and beans

Ingredients:

• 1 beetroot;
• 2 carrots;
• 2 potatoes;
• 100 g of white beans;
• 1 cucumber;
• 100 g of herring;
• 1 onion;
• 75 ml of olive oil;
• 30 ml of red wine vinegar;
• 20 g of mustard;
• 5 g of ground black pepper;
• 5 g of sea salt;
• 2 soaked apples.

How to make vinaigrette:

1. Soak white beans in ice water and leave overnight.
2. Boil the beans in a large container until cooked.
3. Wash potatoes, beets and carrots.
4. Sprinkle vegetables with olive oil, pepper, salt, sprinkle with herbs and wrap in foil.
5. Bake vegetables in a preheated oven. They can also be cooked in a double boiler. So, they will retain their vitamins.
6. Cool vegetables, peel and finely chop.
7. Dressing is done like this: combine olive oil, vinegar, mustard, ground pepper and mix thoroughly.
8. Cut herring into thin strips. Apples, cucumber and onions - in cubes.
9. Add white beans and mix thoroughly.

Chicken and Cucumber Salad

This salad with a calorie content of 100 kcal per 100 grams is perfect for dinner, if you add more greens to it.

So you will need:

• 1 boiled chicken breast;
• 1 apple
• 1 cucumber;
• juice of half a lemon;
• 3 tbsp. l olive oil;
• a bunch of fresh herbs.

How to cook:

1. Square the chicken breast, apple and cucumber.
2. Finely chop the greens.
3. Combine lemon juice, olive oil, pepper and salt.
4. Season the salad with prepared sauce.

   The calorie content of salads is very low: cabbage with olive oil is only 32-38 kcal per 100 grams. Vegetable vinaigrette with oil - 61 kcal per 100 grams. Due to this calorie content, dishes can be consumed in almost unlimited quantities.

Fresh salads are included in the diet menu from Svetlana Fus. The nutritionist has developed her own nutrition system, which, by and large, is a set of rules for a healthy diet.

The advantage is that the diet does not contain exotic and expensive products. Ms. Fus's personal weight loss experience inspires confidence in thousands of followers.

Diet Slimming Soup: Recipes

Dietary Celery Soup

This soup is suitable for consumption and for breakfast, too, so it is light and delicate.

Ingredients:

• 1 liter of thick tomato juice;
• 2 cloves;
• 1 bay leaf;
• 0.5 tsp dill seeds;
• 0.5 tsp dried basil;
• 0.5 tsp oregano;
• 4 peas of black pepper;
• 0.5 tsp dried or fresh dill;
• 2 stalks of celery;
• 0.5 tsp sugar and salt;
• 0.5 tsp lemon juice.

How to make celery soup:

1. Mix all herbs with tomato juice.
2. Cover the pan with a lid and refrigerate for 12 hours.
3. Then put the soup on the stove and boil for 10 minutes.
4. Remove from heat, strain.
5. Add celery, chopped into small cubes, into the soup. Eat ready-made soup hot.

Broccoli Slimming Soup

Ingredients:

• 300 g broccoli;
• 1 onion;
• 500 ml of vegetable broth;
• 200 ml of milk (or cream);
• 1 tbsp. l white flour;
• 50 g of butter.

How to make broccoli soup:

1. Finely chop the onion and sauté it in butter until it is roasted.
2. Cut the broccoli into inflorescences and lower them into a boiling broth.
3. Cook until cooked.
4. Now put the broccoli in a blender and chop.
5. Put the broth again over low heat and add chopped broccoli, flour, milk, salt and pepper to it.
6. Bring the soup to a boil.

   In the same way, you can cook soup from zucchini, potatoes, cauliflower, pumpkin and other vegetables.

Such vegetable soups contain an average of 41 kcal per 100 grams of product. With the calculation of calories, it becomes clear that thanks to such food you can lose weight very quickly.

Pea soup

Traditional pea soup can not be attributed to diet, as the combination of meat broth and peas provides a high calorie content. However, there is a simple recipe in which you can not use meat.

Ingredients:

• 1 cup dry peas;
• 4 potatoes;
• 1 carrot;
• 2 onions;
• 50 g of olive oil;
• 1 bay leaf.

How to cook pea soup:

1. Pour the peas with vegetable broth and simmer over low heat.
2. Chop onions and carrots. And then fry them in olive oil.
3. Dice the potatoes and lay them on the pea.
4. When the water boils, add carrots and onions to the soup. Salt and pepper. Note that until fully cooked peas are cooked for 1 hour.

Fish soup

Ingredients:

• 100 g of fish fillet;
• 1 potato
• 0.5 carrots;
• 0.5 parsley root;
• 1.5 liters of water;
• a bunch of greens, salt to taste.

How to cook fish soup:

1. Cook the fish fillet.
2. Pour the chopped vegetables with ice water and bring to a boil.
3. Cool the broth with vegetables and add the fish fillet.
4. Finely chop the greens and put it in the soup.

Diet Food: Slimming Recipes

Turkey under a vegetable side dish

Turkey food can be prepared in 50 minutes.

Ingredients:

1. 800 g of turkey fillet (it is best to take the flesh, for example, from turkey legs);
2. 1 onion;
3. 1 carrot;
4. 2 tbsp. l sunflower oil;
5. 1 paprika;
6. 1 can of canned champignons (300 g fresh can be);
7. sprig of greens (dill, parsley);
8. 1.5 tsp salt.

How to cook a turkey step by step:

1. Cut the turkey into 4 by 4 cm slices.
2. Cut the onion into small cubes. Mushrooms - in plates, and carrots and paprika - in strips. If the mushrooms are too small, leave them whole.
3. Heat oil in a skillet and lightly fry the meat.
4. Transfer meat to a refractory container and salt.
5. Stir the vegetables in a frying pan in the remaining oil.
6. Transfer vegetables to meat and spread evenly over the surface.
7. Salt and pepper a layer of vegetables.
8. Preheat the oven to 150 ° C.
9. Wrap the meat container with foil and put in the oven. Bake for about 30 minutes.
10. Remove the container from the oven, sprinkle the meat with finely chopped greens. Serve a dish with white rice.

Oatmeal porridge

Dietary cereals are a great way to lose weight. They are a source of carbohydrates and charge the body with energy for the whole day.

Among the slimming cereals, the first places are occupied by hercules, buckwheat, millet, barley, oatmeal and lentil porridge.

Ingredients:

• 1 cup of hercules;
• 3 glasses of water;
• salt to taste.

How to cook oatmeal porridge:

1. Sort the cereal from the trash. Then rinse several times in cold water. And then pour cold water into the cereal so that it covers the cereal with 2 fingers (or who cares - 3 cups of water). Then salt.
2. Boil the cereal in a liquid until it thickens. It takes about 7-10 minutes.
3. Let the porridge brew.

Other cereals should be cooked in the same way: for 1 cup of cereal, spend 2-3 cups of water. The advantage of these dishes is that they can be instantly cooked in a slow cooker. Porridge is usually used for breakfast, lunch or dinner.

Pierre Ducanne eggplant with cilantro

If you are a fan of Pierre Ducane's diet, cook eggplant with cilantro. Ducan nutrition is a protein diet. But in order to replenish carbohydrates, the body somehow needs vegetables.

Ingredients:

• 5 eggplant;
• 5 tomatoes;
• 0.5 onions;
• 2.5 tsp chopped cilantro;
• 5 g of red ground pepper;
• black pepper and salt to taste.

How to cook eggplant:

1. Preheat the oven to 200 ° C.
2. Cut 3 eggplants, wrap them in foil and steam for 20 minutes.
3. Cut the remaining 2 eggplants. Boil them in slightly salted water.
4. Cut the baked vegetables into small slices and mix with onions, cilantro and finely chopped tomatoes.
5. Put the vegetables in a saucepan and simmer over low heat.
6. Peel boiled eggplant, chop and put to stewed vegetables.
7. After 10 minutes, remove the dish from the heat. Serve it hot or chilled on the table. Rice will make a great side dish.

Diet Slimming Dinner: Recipes

Carrot casserole

Ingredients:

• 6 to 8 carrots;
• 1.5 cups cream;
• 4 tbsp. l butter;
• 1 tbsp. breadcrumbs;
• 4 eggs;
• salt to taste.

How to cook carrot casserole:

1. Remove the peel and chop the carrots into thin strips.
2. Stew the carrots for about 20 minutes.
3. Pass the vegetable through a sieve or grind in a blender.
4. Dip the crackers into the cream and keep them there for 40 minutes.
5. Mix carrots, crackers and 1 tbsp. l butter, previously ground with yolks.
6. Beat the whites separately, add them to the carrot mass and slightly salt.
7. Lubricate the baking dish with butter, and then sprinkle with breadcrumbs.
8. Put the casserole there.
9. Sprinkle vegetable oil on top.
10. Preheat the oven and bake dessert for 20 minutes.
11. Serve the cooked casserole for dinner with sour cream.

   According to the same rules, you can make a casserole of fish, chicken, cottage cheese, and meat. The bottom line is to prepare the minced meat from the products and mix it with beaten eggs.

It is convenient to bake such a mixture in an oven. You can cook a casserole of vegetables. For example, pumpkin, zucchini, apples.

Diet Easter

Ingredients:

• 1 kg of low-fat cottage cheese;
• 0.5 cups sour cream;
• 150 g butter;
• 100 g of powdered sugar;
• various dried fruits and candied fruits.

How to cook Easter:

1. Put the cottage cheese for 4 hours under oppression. So the excess fluid drains.
2. Rub the cottage cheese through a sieve.
3. Rub the icing sugar into the butter and add to the curd.
4. Put sour cream, dried fruits and candied fruits there.
5. Mix everything well and put in a specially prepared mold.

This dish turns out crispy and with a uniform crust. Since the chicken does not fry on fat, its meat retains all the beneficial properties.

For preparation you will need a bottle, but not a plastic beer one, but a glass one. Calorie content: 241 kcal per 100 grams of product.

Ingredients:

• 1 kg of chicken carcass;
• 1 lemon;
• 3 tsp herbs from Provence;
• 1 tsp salt, pepper.

How to cook chicken on a bottle:

1. Prepare the bird: remove excess subcutaneous fat, coat the carcass with herbs, pepper, salt inside and out. Make incisions on the breast and hide the wings there so that they do not burn.
2. Take a glass bottle and fill it with water by two-thirds. Put lemon wedges and a handful of provence herbs inside. Under the influence of high temperature, the water will evaporate, this will create a delicious aroma.
3. Put the carcass on the bottle and place in a hot oven for 1 hour. The oven should have a temperature of 200 ° C.

• How to understand that the meat is ready? When pierced with a wooden toothpick, transparent juice will stand out.
• After you remove the chicken from the oven, let it lie for 10 minutes. Then you can cut it into equal pieces.
• As a side dish for chicken, rice, baked potatoes or vegetables are suitable.

Diet fish

Ingredients:

• a fish;
• 1 lemon;
• 2 tbsp. l soy sauce;
• 3 tbsp. l olive oil;
• sesame seeds;
• 1 can of olives;
• 8 lettuce leaves;
• 1 bay leaf;
• black pepper peas;
• 1 onion;
• salt.

How to cook fish:

1. Stew or bake fish by adding bay leaf, onion and black pepper.
2. Divide the finished carcass into portions and remove the bones.
3. Lay lettuce on a platter and fish slices on top.
4. Sprinkle the dish with olive oil, soya gravy, lemon juice and sprinkle with sesame seeds.

Dietary nutrition helps to lose weight and get in shape. It does not have to be monotonous and fresh - you can cook delicious and quick diet meals, and enjoy them. You do not need to eat only cottage cheese, low-fat kefir and vegetables, there are many other products that help to lose weight, but at the same time add variety to the diet.

The basic principles of nutrition

In order to lose weight, you need to eat low-fat, low-carb foods. This can be fish, chicken, turkey, veal, eggs, vegetables (except potatoes), citrus fruits, apples, berries, dairy products with a low percentage of fat content. Such a menu will not get bored, it is less likely to “break” from it.

An important aspect of dietary nutrition is fragmentation, that is, you need to eat often, but little by little.  The ideal serving size is your palm. In this case, hunger will not quickly wake up, but gravity will not appear in the stomach.

At the same time, it is better to abandon carbohydrate side dishes, forget about pasta, fried potatoes (and boiled too), heavy cereals. It is better to eat steamed or baked in the oven vegetables, buckwheat, light casseroles.

Important!  Eat carbohydrates in the morning, and in the afternoon, it is better to eat proteins - low-fat cottage cheese, chicken breast, mushrooms, vegetables.

Cooking technology

Proper nutrition involves eating healthy homemade food, but not everyone has enough time to spend several hours cooking every day. Quick diet recipes will help to eat right and not to resort to fast food or harmful snacks. Such dishes can be taken with you to work, and the ingredients for them are almost always found in any refrigerator.

Arrange the food in portions in containers for two to three days and sign them, for example, “Monday, No. 1,” “Monday, No. 2,” and so on. So you won’t get confused and you can just get portion 2 from the fridge in the afternoon snack, warm it and eat it.

Teriyaki Chicken

Photos of dishes prepared according to this simple diet recipe are presented below. One serving contains 200 calories; for 2 servings you will need:

• 1 chicken breast;
• 1 tablespoon of soy sauce;
• 1 tablespoon of honey;
• 0.5 tbsp natural tomato paste;
• 0.5 tsp sesame seeds.

Step 1.  Rinse the breast under cold water and dry it with paper towels. Separate the fillet from the bones and skin.

Step 2  Put honey, tomato paste and soy sauce in a separate dish. Mix everything well, put in the microwave for a minute, so that the mass boils.

Step 3  Dip the chicken fillet on all sides in a cup with the resulting sauce, put the meat on a baking sheet covered with baking paper, and send it to the oven preheated to 180 degrees.

Step 4  After about half an hour, check the chicken. If everything is ready, take out the meat and sprinkle it on top with sesame seeds. This simple meal can be eaten at any time of the day.

Kefir Chicken Breast

This dish is very quick to prepare, 100 grams contains only 85 calories, but it is better to marinate the chicken in advance.

You will need:

• 500 g of chicken;
• 1 tbsp. kefir with a fat content of 1%;
• 3 cloves of garlic;
• salt and spices.

Step 1.  Rinse the fillet, divide into medium pieces.

Step 2  Thinly chop the garlic across, lay it on the meat, rub the slices with spices and salt.

Step 3  Pour everything with kefir, mix well, send in the refrigerator to pickle for an hour and a half.

Step 4  Put the meat in the marinade in a small saucepan and place on the stove. Bring to a boil, reduce heat to minimum and simmer for about 20 minutes until the chicken is cooked.

Celery soup

Hot dishes should be eaten even on a diet, they normalize the metabolism and are quickly digested by the body.

For a fast-food diet recipe you will need:

• 250 g celery;
• 1 onion;
• 1 carrot;
• 3 medium tomatoes;
• 2 bay leaves;
• 200 g of white cabbage;
• peppercorns;
• salt and spices.

Step 1.  Peel celery and chop into cubes, do the same with onions. Grate carrots, chop cabbage, chop tomatoes.

Step 2  Pour the vegetables with cold water, put the bay leaf, a few peas of black pepper, salt and cook for about 30 minutes until cooked. Ready soup can be sprinkled with fresh herbs.

Salad

When choosing cheese for this salad, see the calorie content on the package. The lower this figure, the better.

Ingredients:

• 1 pack of arugula and radicio salad mix;
• 1 tsp lemon juice;
• 1 tsp French mustard with grains;
• 50 g Mozzarella cheese;
• 1 tbsp olive oil;
• 1 tsp balsamic vinegar.

Step 1.  Wash the greens in water and dry with paper towels, tear large sheets into small pieces and place on a plate.

Step 2 Dice the cheese and spread the greens on top.

Step 3  In a separate bowl, mix mustard, vinegar, lemon juice and oil, mix well and pour in the salad. Eat right away.

Greek omelet

It is best eaten for breakfast, it will provide the body with slow carbohydrates and proteins, saturate it and allow you to not feel hungry for a long time.

Ingredients:

• 2 chicken eggs;
• 2 tomatoes;
• 1 tsp olive oil;
• feta cheese - 25 g.

Step 1.  Heat olive oil in a pan, beat eggs at this time with a whisk or fork. Dice the cheese and tomatoes.

Step 2  Pour the eggs into the pan, slightly raising the edges. Fry until the middle begins to bake.

Step 3  Put cheese and tomatoes on half the omelet, cover the filling with the other half on top. Bake until cooked.

Important!  If you need to lose weight faster, separate the proteins from the yolks and take three eggs instead of two, but without the yolk.

If you want to eat a diet, include the following foods in your diet:

1. Apples They have a lot of vitamin C, dietary fiber and antioxidants, they allow you not to experience hunger for a long time.
2. Asparagus. It is best steamed. It has a lot of minerals and vitamins, it helps to lower cholesterol.
3. Broccoli. There are only 34 calories per 100 grams of this product. It is good to cook it in a double boiler, in this case it reduces the risk of cancer.
4. Chicken breast. It is best to buy it from farmers, in such products there are more healthy proteins and less chemical additives and fats.
5. The eggs. They have a lot of protein, they are cheap, and easy to prepare.
6. A fish. Do not fry it in oil. Cook in foil in the oven or steamed.
7. Ginger. Improves the taste of dishes, cleanses the blood and speeds up the metabolism.
8. Mushrooms. They have almost no fat and a lot of proteins.
9. Nuts. They contain the right fats, nutrients, but should not be overdone. It is better to eat about 30 grams of nuts per day in the first half.
10. Olive oil. The fats contained in it are suitable for weight loss. They regulate cholesterol and improve metabolism.
11. Green salad. It stimulates digestion and contains very few calories.
12. Tea. Better green.
13. Tofu It contains plant proteins that are very beneficial for women - they regulate the release of estrogen.

1. To lose weight and improve your health, cook fast-food diet meals for a couple.
2. If you cook soup from vegetables, cook it no longer than 20 minutes - this will preserve all the beneficial properties.
3. Snack low-fat cottage cheese. Sweetener and pieces of fruit will help make it tastier, for example, you can mix cottage cheese with grated apples and sweetener and eat like dessert.
4. Always carry a pack of cereal bread with you - you can have a bite to eat if you really want to, this will save you from buying pies in the passage.
5. Drink plenty of water - approximately 2 liters per day.
6. Refuse fatty meat, forget about pork, goose, beef broth. Prefer turkey, chicken, rabbit, tender veal.
7. Love the seaweed. It contains very few calories, but it contains a lot of iodine and other useful substances. She can have a bite to eat.

Conclusion

Dietary nutrition does not have to be boring. It does not require much effort and time. There are many quick and tasty diet recipes that allow you to cook low-calorie fast food dishes. Weight loss products are best used non-greasy, low in carbohydrates, always fresh.

How to spend more time on yourself and your family, and not cook for hours? How to make a dish beautiful and appetizing? How to get by with the minimum number of kitchen appliances? The 3in1 Miracle Knife is a convenient and functional assistant in the kitchen. Try at a discount.

Many girls want to have a athletic body. You can achieve your goal if you correctly combine proper nutrition and physical activity. Diet is a great chance not only to improve the external parameters of your body, but also to improve the body. What you need to eat for weight loss, not everyone knows. There is an opinion that low-calorie foods and dishes are monotonous and tasteless. This is actually not the case.

Today, there are a huge number of recipes for every day that allow you to organize diet, tasty and healthy nutrition for adults, adolescents and children at home. To please yourself and loved ones with snacks without harm to the figure, it is enough to know the features and basic principles of PP, select the recipe, and also adhere to a number of simple rules and recommendations.

It is worth noting that there are strict express diets that allow you to quickly lose extra pounds, but such programs are characterized by significant dietary restrictions. In addition, they have a number of contraindications, and are able to harm the body. Dietary nutrition is a loyal technique that allows you to gradually lose weight, and entails only benefits for women and men. The dietary principles are based on the principles of PP:

• it is necessary to eat fractionally, 5-6 times a day;
• serving size should not exceed 250 grams;
• nutrition should be complete and balanced, fully satisfying the needs of the body;
• compliance with the drinking regime is mandatory, the daily intake of liquid is 2 liters;
• making a menu for a week, one should not be guided by the taste of the dishes, but by their energy and nutritional value;
• learn and consider BJU products, the ratio of proteins, fats and carbohydrates can be studied in the table below;
• review the technology of cooking, refuse to fry, cook meat and vegetables for a couple, bake in the oven, stew in a slow cooker;
• exclude flour confectionery (), carbonated drinks, fast food, convenience foods, and wheat flour products from the diet;
• try not to use fat in cooking; if necessary, replace sunflower oil with olive oil.

Every day diet food includes protein foods: meat (chicken, turkey, beef, fish), salads, soups, cereals. It is important to combine products correctly, take food at a certain time, cook it according to certain rules. For weight loss, the basis of the diet should be proteins in combination with and. For a set of muscle mass that athletes are often interested in, complex carbohydrates are essential. The amount of fat in both cases should be minimized.

What to cook

It is worth noting that during the diet, breakfast is considered the main meal. The morning meal should be as satisfying as possible in order to give energy for the whole day. The best solution is cereal (buckwheat, rice, oatmeal). Lunch should be nutritious, but low-calorie, pumpkin casserole, chicken liver (steamed) are perfect. Dinner is as light as possible. Do not forget about snacks.

What can be eaten in between main meals? This question is often asked by people on a diet. It is good to satisfy hunger without harming the figure of low-fat yogurt and fruits.

Reviews indicate that losing weight is not the only task diet helps to cope with, recipes for each day with the calories listed below help saturate the body with the necessary set of useful substances, acids, vitamins and minerals.

Onion soup

The calorie content of this French cuisine dish is 32 kcal per 100 g. For cooking you will need:

• bow 3 pcs.;
• tomato 1 pc.;
• carrots 1 pc.;
• white cabbage 1 \\ 2 heads;
• herbs and spices to taste.

1. All vegetables must be peeled and washed, finely chopped.
2. Put them in a pan, fill with water and put on fire.
3. You can give the dish a golden hue and a unique aroma if you fry chopped onions in olive oil in advance, and then put them into the broth.
4. The soup should boil for 10 minutes, then another 30 minutes it is necessary to simmer it under a lid over low heat. If you beat the finished mass with a blender, you get a gentle soup puree.

Chicken Cutlets

The calorie content of 100 grams of the finished dish is 145 kcal. It is necessary to cook cutlets in a double boiler. The recipe can be used, sticking to protein. For cooking, you need the following ingredients:

• 700 gr chicken breast;
• 2 onions;
• 1 celery;
• 100 grams of low-fat hard cheese;
• 2 eggs;
• spices and herbs to taste.

1. Prepare minced meat from chicken.
2. Add to it the grated cheese, onions and celery.
3. We introduce eggs and spices into the minced meat, mix thoroughly.
4. Cook in a double boiler for 30 minutes.

Baked fish

100 grams of the dish contains no more than 50 kcal. It is important to understand which fish is suitable for cooking. It is better to give preference to river (crucian carp) or lean marine varieties (pike perch, pollock). It is not difficult to make tasty and juicy fish in the oven, for this you need:

• 500 gr of crucian carp;
• 1 lemon;
• 20 ml of olive oil;
• greens and spices.

1. We clean the fish, remove the bones, fillet.
2. Cut the lemon in half, squeeze the juice from one half and pour the fillet over it.
3. Salt the fish, add spices, leave to marinate for 30 minutes.
4. Wipe the foil with olive oil, put the fish in it, insert lemon slices into the incisions on the fillet.
5. Bake in the oven at 180 degrees for 1 hour.

Stuffed mushrooms

The calorie content of the dish is 45 kcal per 100 g. For cooking, you need to take the mushrooms. It is better to buy medium-sized fruits. Getting started, take:

• 200 gr of mushrooms;
• 1 tomato
• garlic;
• 50 grams of skim cheese;
• greenery.

1. My mushrooms, we separate the legs from the hats.
2. Finely chop the legs, add garlic, chopped herbs and finely chopped tomato.
3. The resulting mass is put in mushroom caps, sprinkled with grated cheese and sent to the oven for 30-40 minutes.

Ratatouille

The calorie content of the dish does not exceed 100 kcal. This recipe is perfect not only for losing weight, but also for all family members. For cooking at hand should be such products:

• 1-2 zucchini;
• 1 eggplant;
• 2 tomatoes;
• 2-3 sweet bell peppers;
• 3 carrots;
• greenery;
• olive oil.

1. Cooking is easy. All vegetables must be washed, peeled and cut into circles.
2. The baking sheet is greased with oil, then all the ingredients are laid out on it in a certain order.
3. The workpiece is poured with olive oil, salted, herbs, spices are added and sent to the oven for 45 minutes.

These recipes are simple and affordable to prepare. All ingredients can be bought at the nearest store or in the market. Use the presented recipes when creating your own diet menu for every day. Eat right, be beautiful and healthy!