Food recipes for weight loss at home. Dietary dishes - salads to maintain beauty

Recipes for dietary dishes that are used in the diet for weight loss consist of healthy products and promote weight loss at home. Taking into account the calorie content of foods and the daily energy needs of the body, you can create a complete menu.

The energy value of dietary dishes should not exceed 150 calories per 100 g, which will allow you to form a main meal of 300-400 calories and not go beyond the daily calorie intake.

First course recipes

In your daily diet menu for weight loss, you can use simple and delicious dishes based on meat, fish, mushrooms and vegetables. To prepare dietary soups, it is recommended to use a minimum amount of creamy or vegetable oil in order to reduce the calorie content of the dish.

Borscht (68 kcal)

Ingredients for borscht: 200 g chicken fillet, cabbage (500 g), medium-sized red beets, 3 potatoes, onion, carrots, 2 tomatoes, 20 g walnuts, sour cream 10% fat to taste, salt, seasonings and pepper.

Beets and carrots are wrapped in foil and baked for 30-40 minutes until cooked.

Chicken fillet, cut into pieces, bring to a boil in two liters of water. The potatoes are peeled and cut into cubes, the cabbage is chopped and placed in a pan with boiling broth. At this time, prepare the tomatoes: immerse the tomatoes in boiling water for 3 minutes, then remove the skin, cut into pieces and simmer in a frying pan. Add chopped onion to the tomato and cook for another 3-5 minutes.

When the potatoes in the broth become soft, add carrots, beets, tomato and onion dressing and seasonings to the pan, add salt and cook for another 5 minutes. Serve borscht with sour cream and herbs.

Okroshka (90 kcal)

Ingredients for the dish: low-fat kefir (500 mg), 400 g of boiled turkey, 2 potatoes, 2 hard-boiled eggs, cucumber, 100 g of radishes, a third of a can of canned peas, onions, dill or parsley.

Meat and vegetables are cut into cubes, mixed in a deep container, salted and poured with kefir. Greens are added to okroshka.

Can cook different variants okroshki:

• no potatoes;
• with shrimp, fish fillet or mushrooms instead of meat;
• vegetarian recipe with apple;
• with boiled beets (beetroot).

Mushroom soup (40 kcal)

To prepare the soup, you will need 3 potatoes, carrots, a kilogram of champignons, garlic (two cloves), salt, herbs, pepper, herbs (dill, parsley).

Potatoes and carrots are cut into cubes and boiled in water for 20 minutes. During this time, the mushrooms are washed, cut and placed in the soup. After 10 minutes, remove the dish from the heat, puree using an immersion blender, add the garlic passed through a press and cook for another 5 minutes. Before serving, the soup is decorated with herbs.

Ukha (110 kcal)

To prepare fish soup, use half a kilo of sardines, 200-300 g of perch or other fish with a small amount of bones, 200 g of tomatoes, onions, half a lemon, black peppercorns, herbs for fish, herbs.

Pour water over the sardines and cook the broth with spices, whole vegetables and salt for 50-60 minutes until the fish is cooked through. During this time, the perch is cleaned of skin and bones and cut into portions.

Next, strain the broth, put it back on the fire and add chopped fish and, if desired, chopped carrots. Cook the fish soup for another 20 minutes, then add the chopped tomatoes. Serve the fish soup with herbs and a slice of lemon.

Cream of broccoli soup (32 kcal, sauce - 43 kcal in 1 tbsp.)

Ingredients of the cream soup: broccoli (500 g), broth (750 ml), sour cream (100 ml), onions (2 pcs.), green onions, nutmeg.
For the sauce: ghee or butter (30 g), milk (150 ml), flour (half a glass).

First, melt the butter in a frying pan, add flour and stir until smooth. Next, the sauce is poured with milk, salted and brought to the consistency of thick sour cream.

Broccoli is washed, divided into florets and boiled in broth for 15 minutes, and then add chopped onion, sauce, salt, nutmeg and pepper. After 5 minutes, remove the cream soup from the stove and puree it with a blender. Before serving, sprinkle the dish with green onions and add sauce to taste.

Second courses

Second courses on the weight loss menu should consist of foods high in protein and minimal amounts of fast carbohydrates. The presence of protein products in the diet leads to faster metabolism and increased energy costs for protein breakdown.

The following methods should be used for preparing dishes: heat treatment food, such as boiling, stewing and baking, which help preserve the beneficial properties of foods.

Omelet with cheese and vegetables (147 cal)

For an omelet you will need 4 eggs, 20 g of milk, 20 g of butter, 50 g of cheese, tomato, bell pepper, green onions, dill, salt.

Heat a frying pan with a knob of oil, add chopped peppers, tomatoes, salt and seasonings. Stew vegetables for 5-7 minutes. Next, remove the dressing from the heat.

Beat eggs with salt and milk and pour into a heated frying pan with melted butter. Over low heat, fry the eggs on one side until the liquid top side of the omelet sets.

Next, place the stewed vegetables, chopped onions and grated cheese on half of the omelette, and then cover the filling with the other half of the egg pancake. The dish is cooked covered for 1-2 minutes over low heat.

Homemade boiled pork (154 kcal)

Homemade pork is a great addition to any meal: a sandwich for breakfast, a snack, soup or salad for lunch and dinner. Ingredients: lean pork (1 kg), garlic (3-4 cloves), cream or sour cream (120 ml), salt, pepper, bay leaf.

The pork is washed, dried with a paper towel and 5-6 narrow cuts one centimeter deep are made, where you need to put small pieces of bay leaf. Next, prepare the sauce: pass the garlic through a press and mix with sour cream, salt, pepper and other seasonings.

The pork is completely coated with sauce, wrapped in foil and baked for 60 minutes until done. Next, remove the foil and bake for another 5-7 minutes to brown.

Buzhenina is served cold.

Steamed fish roll (88 kcal)

For the dish you will need hake fillet (1 kg), frozen green pea(100 g), carrot, onion, 3 cloves of garlic, one egg, 50 g bran, 10 gr. butter.

Chop the carrots and fry in oil for 3-5 minutes. Puree the fish and onions in a blender, mix with thawed peas, carrots and bran, add salt and sprinkle with spices.

Stewed turkey with vegetables (60 kcal)

You will need the following products: 700 g turkey fillet, 300 g each zucchini, white cabbage, 1-2 bell peppers, large tomato, carrots, onions, salt, pepper, 30 g sour cream, spices to taste, butter.

Wash the turkey fillet and cut across the grain. Heat sunflower oil in a frying pan and fry the turkey for 2 minutes on all sides. Next, transfer the meat into a saucepan, add water and cook over low heat. Chop the onion and carrots and sauté in oil until tender, then add the tomato and simmer for another 3 minutes.

Zucchini, peppers and cabbage are chopped and added to the meat, while monitoring the amount of water and adding, if necessary. After 20 minutes, add the tomato dressing, seasonings, salt to the vegetables and remove from the stove after 10 minutes. When serving, the dish can be decorated with herbs.

Low calorie salads

Vegetable salads that can be consumed while losing weight should be low in calories and also replenish the body's needs for vitamins, minerals and fiber. For this purpose they use simple recipes salad dressings based on fermented milk products (Greek yogurt, kefir, low-fat sour cream), lemon juice or apple cider vinegar.

Carrot salad (55 kcal)

For the salad, take 3 medium carrots, 2 pcs. prunes, 300 g Chinese cabbage, 2 cloves of garlic, vegetable oil (1 tbsp.), salt, black pepper.

Grate the carrots using a Korean carrot grater, chop the cabbage, add chopped prunes, garlic and butter, and add salt. Mix the salad thoroughly and leave for 20-30 minutes. The salad is served with meat and fish dishes.

Vegetable salad without oil (53 kcal)

You will need 2 hard-boiled eggs, a bunch of lettuce, cucumber, tomato, salt, green dill, pepper.

Mash the egg yolks with a fork until finely crumbled. Wash and chop lettuce, cucumber and tomato. Mix the vegetables and add egg whites and yolks, salt. Sprinkle with fresh dill before serving.

Cabbage salad with ham (100 kcal)

Ingredients: 500 g white cabbage, 200 g ham, 120 g sour cream, 30 g garlic, salt, green parsley, pepper.

The cabbage is chopped into strips and kneaded with salt and hands. The ham is cut into cubes or long strips, added to the cabbage along with sour cream, chopped garlic and parsley, and salted.

Beetroot salad with nuts (90 kcal)

Ingredients: medium-sized beets, two apples, 30 g of nuts, 100 g of sour cream, salt.

The nuts are soaked in advance for 10-12 hours. The beets are boiled in their skins for 1 hour. The nuts are washed and crushed in a blender. Apples and ready-made chilled beets are grated on a medium grater, mixed with nuts and sour cream, and salted to taste.

Dessert

When choosing dietary recipes for preparing desserts, you should give preference to dishes without sugar, white flour and other fast carbohydrates that contribute to the accumulation of fat in the body. To replace high-grade flour varieties will do rice, buckwheat, coconut and other types of flour, as well as healthy bran.

Carrot cake with nuts (186 kcal)

Ingredients for the pie: 300 g carrots (3-4 pcs.), 100 g walnuts, 20 g oat bran, lemon, two eggs, 5 g baking powder, sweetener to taste, cinnamon.

Grate the carrots on a coarse grater, chop the nuts in a food processor, and remove the zest from the lemon. The whites are separated from the yolks.

Mix the yolks with bran, baking powder, cinnamon, zest and mix thoroughly, then add carrots and nuts. Beat the whites for 4-5 minutes and carefully fold into the pie dough.

Grease the pan with oil, place the dough in the pan and bake the pie at 180 degrees for 60 minutes.

Kefir soufflé (105 kcal)

To prepare the souffle you will need: a glass of low-fat kefir (250 ml), two eggs, 30 g of corn starch, sugar or sweetener to taste.

Separate the whites from the yolks and mix the yolks, kefir and starch until smooth. Beat the whites for 5-7 minutes until stiff foam and add to the dough.

The finished dough is distributed into small molds and baked at 200 degrees for 15 minutes.

Popsicles (114 kcal)

The ice cream contains 2 bananas, 100 g apricot, 100 g 9% cottage cheese (soft), 50 g milk or yogurt without additives.

Mix all ingredients and beat with a blender until smooth. Place in the freezer. Then the ice cream is whipped 3 times every 60 minutes. After the last beating, the dessert can be distributed into molds and placed in the freezer for another 2-3 hours.

Fat burning drinks

When losing weight, you can also use fat-burning drinks, which help speed up metabolism, reduce swelling, break down adipose tissue, and also remove toxins from the body:

• Dandelion infusion. One liter jar filled with dandelion flowers and poured boiling water. After cooling, add 2 tablespoons of honey to the infusion and place in the refrigerator for 2 hours, then filter and drink throughout the day.
• Ginger with lemon. Dissolve the juice of half a lemon and a teaspoon of finely grated ginger root in a glass of water.
• Sassi water. By classic recipe To prepare a cocktail, you need to mix 2 liters of water, lemon juice, finely grated cucumber, a tablespoon of grated ginger, 10 mint leaves and refrigerate for 15 hours. One glass of Sassi water is drunk 20-30 minutes before breakfast, and also throughout the day instead of tea.
• Drink with cinnamon. Half a teaspoon of cinnamon powder is poured into a glass of boiling water and left to cool, and then a spoonful of honey is added. You can drink 3 servings of the drink per day.

Say “No!” tasteless food, starvation diets and monotonous nutrition! We present recipes for healthy breakfasts, lunches and dinners that will make your mouth water and want to be prepared immediately!

Food is indispensable for any person on earth, because everything necessary to maintain the health and development of the body is “extracted” from it. Trends of the 21st century have led to the fact that food has become a cult: a huge number of shops, cafes, restaurants, and stalls with “goodies” attract millions of people. However, almost all of these food outlets sell products that are harmful to the body, the consumption of which leads to obesity, metabolic disorders and other health problems.

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

Many people perceive dietary food as part of treatment after an illness, but this is not the case. Healthy eating is a great way to tidy up your body, remove extra pounds, and improve your health.

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

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

Traditionally, Russian cuisine dishes contain a large number of meat, potatoes, bread, flour products, as well as sweets. This diet is familiar to us, but it harms not only our body, but also our figure.

What to eat properly

There are many theories about what you should eat. All of them are based on judgments about the nutrition of our ancestors. People's opinions have divided them into those who believe that previously people ate only vegetarian foods, and those who adhere to meat foods - meat eaters. In any case, everyone believes that he is right and such discussions have been going on for decades.

Dietary cuisine is a balanced and moderate set of food products to maintain the health and beauty of the human body. Nutritionists create a diet program based on the following factors:

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

Diet food designed for children is not suitable for an adult.

Creating a diet for weight loss

The principles on which the weight loss diet is based:

1. Calorie balance. Important factor when drawing up a program for weight loss, because in order to remove extra pounds it is necessary to create a protein deficiency in the body. During digestion, protein breaks down into amino acids, which the human body processes into energy, that is, the absence of this element will force the body to break down fatty tissues and take energy from them. Also, when preparing a diet, you need to adhere to the system: how many calories you consume, how many calories you burn. An active lifestyle allows you to control the constant “destruction” of fat, and dietary nutrition contributes to more effective weight loss.
2. Diversity. You should always stick to a balanced diet. Man is an omnivore, and for a normal life he requires a complete and high-quality diet. You should not get hung up on vegetarianism, meat-eating or fruitarianism.
3. NO to overeating! The first step in losing weight is to accustom your body to eating small portions of food. According to the rules of dietetics, one serving does not exceed 200-350 g for main meals, and for snacks - 50-150 g.

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

Nutrition with calorie counting

When developing a diet regimen, you should keep calories in mind. Calories are essential for the human body. They help breathing function, pump blood through vessels, work organs, and so on.

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

• One gram of protein contains 4 calories;
• one gram of fat has 9 calories;
• one gram of carbohydrates – 4 calories;
• One gram of alcohol contains 7 calories.

Although alcoholic beverages contain calories, they are not nutritious.

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

Products to forget about

In their desire to lose weight, some people torture themselves with hunger. It is absolutely impossible to do this. By developing a menu for the week with calculated calories, you will eat right without harming your body and getting an ideal figure.

To achieve the desired weight, you will have to forget about the existence of some “harmful for your figure” products:

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

Such products will not harm your body, but you won’t be able to put your body in order with them either.

Vegetarian Recipes

Vegetarianism is a diet in which a person completely or partially refuses to consume animal products. There are a great many supporters and opponents of a plant-based diet, and it is unlikely that they will ever come to a general consensus. In any case, today there are more and more adherents of vegetarianism, and the number of tasty and interesting recipes, which use only plant ingredients. For example:

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

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

The dish is very simple to prepare. The pumpkin is cut into cubes and baked in the oven at 180 degrees. After cooking, the pumpkin is crushed into puree, cinnamon and sugar are added to it. Place half of the pumpkin mixture in a deep bowl and add jam as the next layer. Next, the remaining puree is evenly distributed over the surface. The dish goes into the refrigerator for 10-12 hours. Before serving, the dessert is sprinkled with nuts.

Onion soup. Calorie content 32 kcal per 100 g.

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

To prepare the soup, first finely chop all the vegetables. The ingredients are placed in water and placed on fire. To make the broth more golden, you can fry the onion a little in olive oil. Onions also go with vegetables. The soup should boil for about ten minutes. After time has passed, reduce the heat and cover the pan with a lid. Vegetables simmer over low heat for another 30-40 minutes.

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

Dietary recipes for weight loss at home

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

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

When preparing and eating according to the dietary menu, you need to consider the following recommendations:

1. You need to eat slowly and calmly. Chewing food thoroughly ensures complete absorption of all necessary elements.
2. The dish should have an attractive appearance and pleasant taste.
3. Constantly dilute your diet with various vegetables and fruits.
4. Dairy products are eaten separately from main dishes.
5. Should only be prepared for one time.
6. Three hours before bedtime you should not eat anything.
7. Fruits and vegetables are consumed separately.
8. You need to get up from the table with a slight feeling of hunger.

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

Essential foods for the diet

When preparing meals for weight loss, it is worth remembering a few products that will help you fight extra pounds:

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

By adhering to the principles of dietary nutrition and counting calories, you can lose extra pounds in just a month.

Recipes with counted calories for homemade

Of course, you can follow a dietary diet by cooking only at home, but not every family member wants to go on a diet. In this case, various tricks are used, because regular dishes can be quietly replaced with low-calorie ones. An example of homemade cutlet recipes with calories counted:

Chicken cutlets in a steamer. Calorie content 145 kcal per 100 g.

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

IN minced chicken add finely grated onion, celery stalk, and cheese. All ingredients are mixed, eggs and spices are added there. Small cutlets are formed from the finished mass and placed in a double boiler. The dish is ready in 25-30 minutes.

Pollock fish cutlets. Calorie content 180 kcal per 100 g.

To make five servings of cutlets, you will need the following ingredients: 700 g pollock fillet, 150 g crustless toast bread, one chicken egg, 5 tbsp. premium flour, 70 g of vegetable oil, a pinch of potato starch, spices and herbs to taste.

The fillet is passed through a meat grinder along with onions and bread soaked in water. Then the egg and spices are added. Small cutlets are molded from the resulting minced meat and placed in a hot frying pan. The cutlets are fried in oil for 5-8 minutes.

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

Home-cooked, low-calorie diet meals will help you control the nutrition of everyone in your household.

Recipes for every day

If you decide to switch to a dietary diet, it is best to immediately develop a full menu for the week. This approach will help save time searching for the right recipes, and you will also be able to immediately purchase the products you need for cooking in the store.

Menu for the week with calories

A calorie-based diet is quite difficult to follow, but it allows you to effectively lose extra pounds. Example of a weekly diet:

Monday at 500 calories

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

Tuesday at 800 calories

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

Wednesday at 500 calories

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

1000 Calorie Thursday

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

800 Calorie Friday

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

Saturday at 1200 calories

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

1000 Calorie Sunday

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

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

Breakfast

A few examples of dietary breakfast:

1. Oatmeal is a great breakfast. This wonderful porridge contains complex carbohydrates that will help you fill up and get the right “dose” of energy.

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

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

Porridge is prepared in three ways:

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

3. Kefir cocktails or smoothies will become fashionable and healthy nutrition for weight loss. They are easy to prepare and all you need is a blender, low-fat kefir or drinking yogurt and fruit. Mix everything and beat.

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

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

If you don’t want to calculate the calorie content of each dish yourself, you can use or recipes with ready-made calculations. For example:

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

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

This dish contains 198 kilocalories per 100 grams. product.

To make the pancakes, you first need to peel and slice the pears and place them in a saucepan. Pour 500 milliliters of water over the pieces, add sugar, nutmeg, cardamom, cinnamon, vanilla. Bring to a boil and reduce flame temperature. Leave the pears on low heat for 40 minutes. Beat eggs with cream, add grated pumpkin, semolina, rice flour, almonds. Mix everything carefully and let the dough rest.

Fry in a frying pan on both sides. Serve with hot pear slices.

Dinner

Diet lunch can also be varied. You can experiment with cooking meat and fish, treat yourself to baked potatoes and soups. For example:

Stew in a pot

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

Dietary analogue of creamy puree soup - cheese soup

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

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

Lunches for work

Casserole

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

Vegetable pancakes with beans

In this dish, canned beans act as an addition, and the pancakes themselves are prepared as follows: carrots or zucchini are grated. Egg and semolina are also added. You can cook the pancakes in a dry frying pan or in the oven.

Recipes for working with calculated calories

Vegetable rolls

For preparation you will need:

• rice paper – 8 sheets;
• funchose noodles – 12 g;
• chicken fillet – 75 g;
• medium carrot - half;
• medium cucumber - half;
• lettuce – 4 leaves;
• greenery;
• sesame or olive oil.

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

The rice paper is moistened and placed on a towel to remove excess moisture. The noodles are poured with boiling water and brewed for the time indicated on the package. Boiled breast, carrots and lettuce are cut into strips and placed in a bowl. Noodles and oil are also added there. All ingredients are mixed and laid out on rice paper. The rolls are crowded together. Lunch is ready.

Okroshka

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

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

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

The chicken fillet is boiled for 15-20 minutes, after cooking the meat is cooled and chopped with a knife. All vegetables are also cut into cubes. The ingredients are placed in a saucepan and poured with kefir. Spices and herbs are added. Diet soup can be served.

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

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

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

Sausage, cucumber, radishes, eggs, peeled potatoes are cut into cubes and poured into a pan. The greens are chopped and also added to all ingredients. Spices, sour cream and kefir are added, and mineral water is poured on top. The soup is thoroughly mixed. Bon appetit!

Dinner

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

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

Baked mackerel

Ingredients for 1 serving. The dish contains 138 kcal per 100 grams of product. To prepare you need:

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

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

Fillet in batter

Ingredients for 2 servings. This dietary dinner contains 151 kcal per 100 grams of product. To prepare you need:

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

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

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

For children

When dealing with your nutrition, do not forget about your children. Due to millions of types of chocolate, candies, as well as delicious burgers, hot dogs and pizza, the problem of childhood obesity has become acute in our time. Many young mothers will say that obesity in teenagers is normal. However, excess weight in childhood will negatively affect the condition of joints, bones and internal organs in future.

A dietary menu designed for an adult is absolutely not suitable for a child’s body.

Can you imagine the following menu for the week?

Monday

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

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

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

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

• Breakfast: cheesecakes, herbal decoction
• Lunch: fruit, yogurt
• Lunch time: fresh cabbage soup, tomato, tea
• Evening: cottage cheese with fruit, oatmeal

Of course, you can create a menu for reducing your child’s weight yourself, but it is better to contact a qualified nutritionist who will not only develop a weight loss program, but also add mandatory physical activity and a complex of vitamins to it.

Dietary recipes for a slow cooker

Multicooker – technical device, which has won the love of millions of women all over the planet. With its help, you can easily and quickly prepare dishes of any complexity, while maintaining all the nutritional properties of the food.

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

Advantages of using a multicooker for preparing diet food

• Products retain vitamins and nutrients.
• The dishes have excellent taste.
• No oil required for cooking.
• Constantly maintaining the temperature allows you to avoid reheating food.

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

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

Buckwheat porridge. Calorie content 335 kcal per 100 g.

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

Cooking buckwheat in a slow cooker couldn't be easier. To make the porridge tasty, you need to pour it into a bowl and pour hot water. Set to “Porridge” mode for 20 minutes.

Lenten cutlets. Calorie content 128 kcal per 100 g.

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

The cutlets are prepared as follows: the rice is thoroughly washed and poured into the multicooker bowl, then chopped mushrooms and carrots are added. Add spices and set the multicooker to cook rice for 30 minutes. Then we take out the cooked rice, cool it and form small cutlets. Before frying, roll the cutlet in breadcrumbs on both sides.

Wheat-pumpkin porridge. Calorie content 104 kcal per 100 g.

For three servings you will need:

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

The pumpkin is cut into pieces, crushed to a pulp, and fried in a slow cooker for 15 minutes at 160 degrees. To prevent the pumpkin from burning, you must first add oil to the cooking bowl. After frying, cereal, milk, water, salt, and sugar are added to the multicooker. Everything is thoroughly mixed. In the porridge mode, the dish cooks for 50 minutes. Afterwards, the porridge is mixed and left in the device in heating mode for another half hour.

Pumpkin Delight

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

Recipe examples

Air porridge

A simple dish will require a minimum amount of time and effort from you. To prepare, cut 0.5 kg of peeled and washed pumpkin into small pieces and place in a steamer bowl. Half a glass of water and 150 grams of dried fruits are added there, everything is sprinkled with sugar on top. Cooking takes place in the “Stew” mode for 40 minutes. When the pumpkin is ready, use a blender to grind all the ingredients. Calorie content: 210 kcal per 100 grams.

Pumpkin with honey

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

Cut the pumpkin and apples into slices and place them on a baking sheet in the order pumpkin, apples, pumpkin. Pour honey on top of the ingredients and add water. 2 hours in the oven at 160 degrees and your dessert is ready.

Eggplant Recipes

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

Popular eggplant recipe for dietary nutrition - casserole. For three servings you will need:

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

The eggplant should be cut into slices, the peppers and onions into rings, and the garlic into slices. The egg is beaten with yogurt and spices. Pour oil into the bottom of the baking bowl and smooth out the vegetables in rows. Pour the mixture into a slow cooker and bake for an hour at 100 degrees. 100 grams of the dish contains only 44 kcal.

You can also make juicy eggplants cutlets, which are an excellent substitute for their meat “brothers”.

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

• eggplants – 0.5 kg;
• hard cheese – 50 g;
• chicken egg – 1 pc.;
• garlic – 1.5 cloves;
• white bread – 50 g;
• breadcrumbs – 50 g.

The eggplants are chopped with a knife and fried in a frying pan. Cheese and garlic are grated on a fine grater and added to the cooled eggplants. Eggs and bread, previously soaked in water or milk, are also added to the minced meat. The mixture is salted, spices and crackers are added. Everything is thoroughly mixed. Cutlets are formed from the prepared minced meat and fried in a frying pan on both sides.

Dishes with zucchini

For any low-calorie diet, zucchini is used, since it contains only 17 kcal per 100 grams of fresh vegetable.

Some people follow a separate zucchini diet for weight loss. With this diet, you can lose 5 kilograms in a week.

Recipes with zucchini calories:

The easiest way to cook zucchini for a couple. The vegetable is cut into rings and placed in a slow cooker. 15 minutes on the “Steam” mode and dinner is ready.

This zucchini dish contains only 9 kcal per 100 grams.

Zucchini cream soup

To prepare five servings you will need: half an onion and a carrot, a pinch of cumin, 15 g of butter, half a kilo of peeled zucchini, half a liter of low-fat broth, herbs and spices to taste.

Melt the butter in a saucepan, first add chopped onions and carrots. Then chopped zucchini and spices are added. Frying all ingredients lasts 5 minutes. The broth is poured in. Cook the soup until the zucchini becomes soft. After cooking, the dish is whipped with a blender and sprinkled with herbs before serving. Calorie content 34 kcal per 100 g.

Diet salads

Many people know that salads are not just a filling dish for festive table, and also a wonderful tool for fighting extra pounds. Of course, “Olivier” and similar salads cannot be classified as dietary salads, since they usually contain heavy foods.

Dietary salads are made from easy-to-digest and assimilate vegetables and fruits that are low in calories and fat. Such food is quickly prepared, and most importantly allows you to lose extra pounds in short time. Simple recipes will help you not to spend a lot of time preparing dishes, but to enjoy life.

Cabbage salad “Simple” known to many since childhood. For it you will need:

• fresh White cabbage– 250 g;
• carrots – 1 pc.;
• apple – 1 pc.;
• greenery;
• olive oil;
• spices to taste.

The first step is to clean all vegetables and fruits from peels and seeds. The cabbage is finely chopped, and the carrots and apple are chopped on a fine grater. All ingredients are mixed with spices and oil. Bon appetit!

If you want a more “substantial” snack, you can prepare diet salad with Chiken. For example, “Warm salad with chicken fillet and vegetables”. It is low in calories and perfectly satisfies hunger.

For preparation you will need:

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

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

Add oil, vegetables and garlic to a heated frying pan. Let it simmer a little and add the chicken. Fry the salad for 7 minutes, add herbs and spices a minute before readiness.

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

Bakery

Even a strong-willed person will want to “break” the diet and eat a cake, pastry or bun at a holiday. But nothing bad will happen if the delicacy is baked according to a recipe for weight loss. Diet baking is a great way to please yourself and diversify your nutrition program.

Simple recipes for delicacies for weight loss:

Cottage cheese pie

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

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

Brownie with chocolate

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

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

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

Diet baking can become the basis of a diet for weight loss. Eat deliciously and surprise others with an ideal figure.

Dessert

While losing weight, you should not deny yourself treats. Many recipes for dietary desserts will allow you to diversify your menu and will be excellent snacks between main meals.

An excellent substitute for classic sweets will be jelly. You can prepare it in different ways, so you won’t get tired of this dessert.

To prepare a low-calorie jelly-based dessert you will need the following ingredients:

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

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

The dish must be refrigerated for 8 hours.

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

Baked fruits will be healthy desserts during the diet. There is only one way to prepare such delicacies - they need to be baked in the oven. Apples, pears in combination with citrus fruits will delight you during a strict diet, because 100 grams of the dish contains approximately 75 kcal.

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

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

Dietary recipes from cottage cheese

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

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

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

Nutritionists advise consuming cottage cheese with different percentages of fat during the diet.

An example of a dietary sweet with cottage cheese:

Cake

To prepare you will need: half a kilo of low-fat cottage cheese, two tablespoons of sugar, 1 pack of gelatin, fruit to taste.

The cottage cheese is mixed with sugar using a blender, dissolved gelatin and pieces of fruit are added. Mix everything thoroughly. Place the mixture into muffin tins and refrigerate for 8 hours.

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

Cocktails

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

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

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

Rules for preparing diet smoothies

• Only fresh and low-calorie foods are selected.
• Ice “steals” the taste of berries and fruits. If you want to drink a cold drink, you can simply chill the ingredients before preparing.
• It is better to dilute the finished cocktail with juices or fermented milk products.
• Sugar or sugar substitutes should not be added to smoothies.

Cocktail recipes for weight loss

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

There are many ready-made smoothie recipes for weight loss, but you can always come up with your own smoothie.

Books of diet recipes

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

• "Recipes. Dietary and vegetarian dishes";
• “Modern food. Desserts for those losing weight";
• “Modern food. We eat and lose weight”;
• “We lose weight with style.”

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

Salads for weight loss and their recipes for every day useful and necessary.

But why limit yourself to just greens, if everyone has the opportunity to pamper themselves with delicious, and most importantly, varied dishes every day!

Over time, food for weight loss and healthy recipes for every day become key in our lives.

During the period of restrictions, we think about it quite often, we even look through all sorts of public pages with delicious photographs with the same fervor with which we used to dream about branded accessories or unique gadgets.

Life Reactor has found for you not just tempting pictures, but delicious dishes that you can absolutely prepare yourself without significant loss of time.

Dietary dishes for weight loss for every day: incredibly tender soups

Liquid healthy recipes for every day for weight loss pleasantly warm and fill with energy.

In addition, food in this form is much easier to digest. Don't deny yourself delicious lunch even during the period of sublimation.

Soup "Cheese paradise"

1. Processed cheese - 2 pcs.
2. Carrots - 1 pc.
3. Potatoes - 3–4 pcs.
4. Greenery
5. Onion - 1 head
6. Spices
7. Olive oil

Pre-heat the water and start frying: chop the carrots and onions in the usual way and fry with oil.

When halfway done, add finely chopped potatoes, your favorite spices and 50 grams of water to the pan. Lastly, add the chopped cheese and herbs.

Mix thoroughly until the consistency is even and let sit thoroughly. This dietary recipe designed for weight loss every day weeks, children love him very much.

Soup “Tomato Fat Burner”

1. Tomato - 6 pcs.
2. Carrots - half a whole
3. Greenery
4. Celery root - 1 pc.
5. Onion - 1 head
6. Oil
7. Spices

They are easy and also make a great meal in weekdays. Pay attention to detail, and you won't have to suffer even a day from the restrictions of fasting periods.

Salad "Sunny"

1. Pineapple (fresh) - 5 pieces
2. Chinese cabbage - small head
3. Homemade yogurt - 4 tbsp. l.
4. Corn (canned) - half a jar
5. Garlic - 1 clove
6. Lemon juice
7. Spices

Chop the prepared cabbage and pineapple. Drain the juice and add the corn here.

In a separate bowl, mix crushed garlic and homemade yogurt. Add seasonings and juice.

All these recipes for weight loss you'll want to cook for each eating, because it’s tasty and takes little time.

Which is irreplaceable in the modern rhythm of life.

Fried Cheese Salad

1. Adyghe cheese - 200 gr.
2. Salad (leaves) - 150 gr.
3. Tomatoes (small) - 150 gr.
4. Dijon mustard - 1 tsp.
5. Shrimp (peeled) - 150 gr.
6. Olive oil
7. Spices
8. Lemon

Cheese plays a key role here, so deal with it first.

Cut it into small pieces and lightly fry on both sides. Chop the salad into small pieces, don’t bother, and tear everything up with your hands.

Place layer after layer on top: seafood, tomatoes, Adyghe cheese. Dressing: a mixture of oil, salt, mustard, lemon juice.

Salad "Slim"

1. Apple - 2 pcs.
2. Homemade sourdough - 4 tbsp. l.
3. Orange - 1 pc.
4. Cinnamon
5. Carrots - 1 pc.
6. Nuts, raisins (optional)

Grate the carrots and apple on a coarse grater, and cut the orange into small cubes.

Season all this beauty with cinnamon, honey, nuts or raisins. Pour in the starter.

Beet salad

1. Rice - 150 gr.
2. Beets - 300–400 gr.
3. Greek yogurt - 3–5 tbsp. l.
4. Zucchini - 1 pc.
5. Oil (hemp or olive)
6. Spices

Boil the rice in slightly salted water, it will yield about 200 grams. Season with oil.

Do the same with the beets, grate and add yogurt.

Blanch thin strips of zucchini in boiling water, but cool them immediately afterwards to prevent the color from fading. Place the bottom layer of beets, carefully tamping the rice on top.

Apple salad

1. Juicy apple - 1–2 pcs.
2. Sweet pepper - 2 medium pcs.
3. Sourdough - 4 tbsp. l. (without slide)
4. Carrots - 2 pcs.
5. Dill

Peel the apple from all excess, cut into cubes. Grate the carrots, chop the pepper and dill. Pour yoghurt over everything.

Advice: eat foods with a low GI (glycemic index), the weight loss effect will be better. Apples, beets, and cabbage are ideal.

Lenten dishes: losing weight at double speed

Do you think they can't be truly delicious? You are wrong!

These are the “cleanest” food products, prepared without a drop of excess fat.

Stuffed peppers "Vegetable"

1. Carrots - 1 pc.
2. Red cabbage - 150 gr.
3. Tomato - 1 pc.
4. Bell pepper - 4 pcs.
5. Garlic - 2–4 cloves
6. Dill, basil, celery - a couple of sprigs
7. White cabbage - 200 gr.
8. Seasonings - to taste

Wash, peel the pepper, cut in half. Chop two types of cabbage, carrots, one clove of garlic, salt and twigs, then stuff the pepper with the mixture.

For the sauce, grind the tomato, the rest of the garlic, salt, oil, and spices. Mix everything well.

Place the prepared peppers and pour over the sauce.

Baked carrots with lime zest

1. Carrots (young) - 550 gr.
2. Lime zest - from 2 pcs.
3. Garlic - 7 cloves
4. Oil
5. Sea salt
6. Black pepper
7. Chili powder

Mix raw carrots with garlic, oil and seasonings. Line the container with parchment and lay out the vegetables.

Bake until golden brown at 200°C. Then sprinkle with lime juice.

Stuffed mushrooms

1. Brown rice - 3 tbsp. l.
2. Champignons - 14 pcs.
3. Sweet pepper - 1 small
4. Onion - half a head
5. Sunflower oil
6. Spices

Remove the stem from each mushroom and fry in a frying pan with oil on both sides.

Dip the resulting mixture with a paper towel. Excess water should drain. Chop mushroom legs, onion, pepper and fry.

Cook the rice and add it to the mixture, stir and stuff the champignons.

1. Onion - 1 pc.
2. Mushrooms - 150 gr.
3. Chickpeas (dry) - a little more than a cup
4. Greenery
5. Spices

Soak the legumes in the evening and boil them in the morning. Peel the onions and mushrooms and fry with spices until golden brown.

Add chopped herbs and chickpeas.

Citrus-almond salad "Rostock"

1. Grapefruit - half a large one
2. Orange - one fruit
3. Wheatgrass juice - half a glass
4. Orange juice - half a glass
5. Almonds - a handful of petals

Grind grapefruit and orange. Place the wheat sprouts in a blender and blend. Mix everything, sprinkle with almonds.

Tip: Always boil chickpeas in several waters. It will have a pleasant aftertaste.

Desserts: small joys without extra centimeters in the waist

It’s impossible to completely give up delicious food! There is nothing wrong with a slight addiction to sweets; the main thing is to keep your inner “dragon” in check, giving preference exclusively to natural dishes.

Ice cream "Low calorie"

1. Cottage cheese (1%) - 70 gr.
2. Fresh banana - 150 gr.
3. Raisins - 15 gr.
4. Kefir (1%) - 140 gr.
5. Berries
6. Dried apricots
7. Berries
8. Cocoa

Beat everything with a mixer until the same consistency, place in molds and place in the freezer until completely frozen (about 4 hours).

Do not leave it overnight, the fruit may freeze and lose its beneficial features and taste.

Diet chocolate cheesecake

1. Milk 1% - 100 gr.
2. Gelatin or agar-agar - 15 gr.
3. Cottage cheese (low-fat) - 350–400 gr.
4. Cocoa - 50 gr.
5. Honey - 20 gr.

Soak the gelatin in water for forty minutes, then drain the remaining liquid and leave on low heat.

Add all the remaining ingredients here, beat with a blender, put into molds and put in the refrigerator.

After hardening, you can eat!

Banana fritters

1. Milk - 50 gr.
2. Banana - 3 pcs.
3. Oatmeal - 100 gr.
4. Salt - a pinch
5. Oil - a few drops

Combine milk, bananas, flour and beat everything thoroughly until smooth. Add some salt.

You will get a “sour cream” consistency. Fry the pancakes in the usual way in a frying pan with a drop of oil.

Candies "Raffaello"

1. Cottage cheese (low fat) - 200–250 gr.
2. Almonds - 15–20 pcs.
3. Honey - 3 tbsp. l.
4. coconut flakes

Mix honey and low-fat cottage cheese together. Form into balls and place a nut inside each one.

After this, roll the candies in coconut flakes. Let cool for about 2 hours.

Candies “Incredible prunes”

1. Dark chocolate - 180 gr.
2. Prunes (choose harder ones) - 10 pcs.
3. Walnuts - 70 gr.
4. Lemon - half
5. Raisins - 50 gr.

Don't be put off by these high-calorie ingredients. This sweetness is very satisfying and you simply won’t be able to eat more than two candies.

They are very useful and completely satisfy the craving for such products.

Wash the prunes. Carefully open each one and place on a flat surface. In a blender, combine nuts, lemon zest, and raisins. Prunes are stuffed with the mixture.

Melt the dark chocolate, dip each prune in it and place in a cool place for a few hours.

Tip: Do you have a huge sweet tooth? Replace cakes with dried fruits and your figure will thank you!

The problems of excess weight have expanded to a global scale, for which there is no specific solution.

In order to get rid of excess weight, many simply purchase weight loss medications and expect a miraculous effect. When the effect does not occur, the person becomes upset and considers this situation hopeless, continuing to eat as usual.

But, in fact, there is no need to purchase expensive drugs and weight loss products, because everything is much simpler, you just need to monitor your diet and not allow yourself to overeat.

Diet recipes not only help you lose weight at home, but also allow you to feel confident and at ease, without harm to your health.

General concepts

The concept of diet is quite varied, but most people imagine the process of fasting, which should have a positive effect on weight loss. In fact, losing weight in such a barbaric way will not work, but on the contrary, having suffered some time of malnutrition, a person simply breaks down and begins to eat in even larger volumes. A diet for weight loss is a feature of normalized maintenance of calories per day, which allows you not only to lose weight, but also not to experience an unpleasant feeling of hunger.

There is no need to visit sports facilities and work out in them for several hours a day in order to get rid of extra pounds of weight. You can lose weight this way and, moreover, you can achieve this much faster than during a diet.

But as practice shows, active visits to gyms occur immediately when you need to get your body in order and as soon as the extra pounds of excess fat disappear, a person returns to usual life and regular nutrition. As a result, fatty layers begin to be deposited again, contributing not only to the growth of body weight, but also to the appearance of cellulite on the skin.

There are some important rules if you decide to go on a diet to lose weight:

1. The diet involves reducing fat consumption to a minimum, which ultimately will negatively affect, first of all, the production of sex hormones.
2. There is also a deterioration in the functioning of the intestines, resulting in such unpleasant moments as constipation and intoxication.
3. The lack of fat in food leads to deterioration of the skin, nails and hair.

To avoid this negative influence, you need to provide yourself with fat intake in the amount of 1 gram per kilogram of body weight. You can provide for the consumption of fats by drawing up a personal menu and preparing dietary dishes, which is what this material will actually tell you about.

Cooking methods

Before you start cooking, you should find out the permitted methods of these actions. It is recommended to prepare dishes using three types of preparations:

Cooking methods such as frying, smoking, salting, etc. should be excluded from your daily regimen, since dishes prepared in such ways are minimally healthy and cause unpleasant symptoms of weight gain. Let's look at the simplest recipes for preparing dishes that will help you lose weight without causing unpleasant feelings of hunger.

Simple recipes

It is recommended to diversify the daily diet to the maximum in order to provide the body with a complex of useful vitamins and minerals. What can you cook for breakfast? Breakfast should not be scanty, as it saturates the body with energy for half the day. Many people, in order to quickly lose weight, avoid breakfast altogether, justifying this by the fact that the body is still sleeping and does not feel like eating at all.

But breakfast must be a must, otherwise you can completely forget about losing weight. All the calories that the body did not receive in the morning, it will receive in double quantity at lunch, but most of some of them simply do not have time to be absorbed by the body and will result in the form of fat cells. These cells begin to accumulate over time, leading to the problem of obesity.

What else is important to know about breakfast?

1. If you eat in the morning, then in this way you will launch the metabolic functions of the body.
2. In the morning, be sure to drink a glass of purified mineral water before eating.
3. You should not overeat at night, as most of the food will not be digested and will turn into fatty layers on the body. You should not eat carbohydrate foods at night, as they lead to an increase in the amount of cholesterol in the blood.
4. Throughout the day you need to drink simple purified water, which is important for the body. The amount of water a person should drink per day is at least 2 liters.

So, what dishes can you prepare for breakfast?:

1. Zucchini omelette. The essence of its preparation involves cutting the zucchini into small cubes. After this, these pre-prepared cubes should be fried in a frying pan, greased with sunflower or butter. Zucchini should be salted after they are fried, but in no case before. After frying the zucchini, you need to beat one or two eggs and mix them with milk. The resulting mixture should be salted and poured into the pan with the cooking zucchini. After the dish has browned and taken on a yellowish tint, you can remove it and serve it. Dietary zucchini dishes are not just recipes for weight loss. These are really cool and healthy “snacks”.
   
   
2. Cottage cheese and fruit pudding. This dish should be prepared for breakfast in the evening, as it takes time to prepare. The main ingredients are:
   - cottage cheese;
   - gelatin;
   - fruits.
   The fruits should first be blended in a blender to make a fruit puree. To prepare the pudding, you will need a tablespoon of gelatin, which is diluted in a glass of water and heated over low heat, without allowing the substance to boil. After the gelatin has dissolved, add cottage cheese and fruit puree to the container. It is allowed to place slices of fruit at the bottom of the container, which, after hardening and laying out for distribution, will end up on top. After this, you should leave the mixture until the morning, during which time it will harden, and in the morning you can eat the pudding for breakfast.
3. Oatmeal with water and fruit. In the morning you can eat oatmeal for breakfast, but eating such food is quite problematic for many, especially if there is no sugar in the porridge. But to give it a taste oatmeal on water, you can diversify it with fruits. To prepare, you will need to boil the oatmeal in water, without adding any salt to it. After cooking, you should complement the dish with various fruits: banana, strawberries, coconut or even applesauce.
   
   
4. Fruit cheesecakes. To prepare fruit cheesecakes, you should take several of any fruit, for example, apples, bananas and apricots. They should first be blended in a blender until pureed. Add cottage cheese, egg and bran to the resulting mixture. You should also add a few tablespoons of oatmeal, then mix thoroughly and place on a baking sheet. The duration of baking does not exceed 15-20 minutes, but this process should be controlled. Such simple dishes They allow you to diversify your everyday breakfast every day. As for second courses and their dietary recipes for weight loss, we’ll look into it further.
   
   

Second courses

Main courses can be eaten not only for lunch, but also for dinner, so you can prepare such dishes:

1. Liver paste. To prepare the pate, you need to use ingredients such as onions, carrots, beef liver, eggs, salt and yogurt. 6 eggs must be boiled. Carrots and onions must be boiled and chopped. Beef liver is also cooked separately, after cooking it is also subject to grinding. The next step involves whipping the resulting ingredients using a blender. After this, the resulting mixture must be seasoned with kefir or yogurt (unsweetened). Served with soup or salad. This pate is natural, unlike the factory-made one, which is based only on fresh and natural products.
   
   
2. Steamed cutlets. To prepare steamed cutlets, you will need to use minced meat from the following animals: turkey, chicken or veal. The minced meat must be seasoned with eggs, onions, bread and potatoes, previously passed through a meat grinder. In addition, be sure to salt the minced meat and add black pepper. After this, mix everything thoroughly and manually form toasts, which are placed in a double boiler for cooking. Such cutlets do not cause fat deposits and are also very beneficial for the body.
   
   
3. Carrot cutlets. You need to grate 0.5 kg of carrots. Place the carrots in a saucepan and add salt and milk. Turn on the burner and add a few spoons of oatmeal porridge to the pan, after grinding it using a blender. After this, simmer the mixture for another 5-10 minutes and cool. After cooling, you need to break one egg and form toasts. After this, the toasts need to be either baked in the oven or steamed.
   
   
4. Braised chicken in lemon juice. To prepare the dish, you should cut the chicken meat into small pieces and, if possible, remove the skin from it. After this, you need to mix the seasoning with salt and thoroughly grind the meat. After all the meat has been processed, you will need to put it in a pan and add water. Lemon juice is added to the water, after which the dish is placed on the stove and cooked for 40-50 minutes. You can tell when a dish is ready by its color and taste. This chicken will go perfectly with fresh salads on your table during lunch. It is not recommended to eat meat during dinner, but if you really want to, you can allow yourself no more than 150 grams.
   
   

   Important! It is forbidden to eat after 18.00 hours, since later all the food eaten is no longer absorbed, but goes to the formation of fat cells. You should not go to bed immediately after dinner; at least 2-3 hours should pass before that.

5. Squid with mushrooms. You will need squid, champignons, as well as eggs and herbs. First, wash and cut the mushrooms, then simmer them in a frying pan for 20 minutes. Then beat 1/2 egg into the pan (it all depends on the number of mushrooms) and add finely chopped greens. Stuff the squids with the resulting mixture, then place them on a baking sheet and bake in the oven.
   
   
6. Bean casserole. To prepare baked beans, you will need 150 grams of the direct product, as well as milk, eggs, salt and seasoning. First, soak the beans for 5-8 hours. After this, beat one egg and add it to half a glass of milk. You also need to add salt and seasoning to the glass. The soaked beans are laid out on a baking sheet and poured with the milk mixture. The baking time is 5-10 minutes, after which the dish is ready to be served on the dinner table.
   
   

In addition to these simple dishes, you can also prepare vegetable soups, salads, both steamed and fresh, various side dishes, etc. The most important thing to remember is proper preparation and using only low-calorie products. Eating healthy meals allows you to quickly lose 1-2 kg per week, as well as feel a physical improvement in your well-being.

If you believe that dieting is about suffering, hunger and sacrifice, then you were probably doing something wrong. That's why we have selected the best for you dietary dishes Even those who are not particularly good at cooking can make recipes for weight loss at home. Of course, you can always come home after a hard day's work or workout and heat up frozen meals, cooking everything in 5 minutes. However, this approach will not only not bring you pleasure from such food, but will also be harmful to your health. The recipes that we will introduce you to are absolutely simple to prepare, have an incredible taste and, most importantly, they can be prepared very quickly.

Features of dietary nutrition

The most important thing you should remember about the principles of dietary nutrition is that healthy food can and should be tasty. Only under this condition will it be easy for you to adhere to proper diet, do not fall apart one day and always remain in good mood, feeling cheerful and energetic.

What else you need to know about dietary nutrition:

• Don't eat more calories than you can burn in a day. Calculate yours daily norm and don't exceed it
• Divide all food into small portions so that food enters the body every two hours. Then the body will relax and will not store fats in reserve in case of hunger
• eat slowly, without being distracted by your phone, computer or TV. Enjoy your meal and chew your food thoroughly before swallowing
• Don't forget about variety. The menu must contain sources of vitamins, as well as proteins, healthy fats and slow carbohydrates.

Sample menu for a week of dietary nutrition

What should breakfast, lunch and dinner look like if you follow proper nutrition? We offer you an approximate version of a diverse and healthy diet for each of the seven days of the week.

Monday.

Have breakfast with buckwheat porridge on water, a salad of any vegetables, and drink tea without sugar. For lunch you can eat chicken soup or broth, a plate of vegetables with steamed or grilled fish. For dinner, prepare rice pilaf with champignons, grated carrots and cabbage, and a fermented milk product.

Tuesday.

Start your morning with oatmeal, for dessert - an apple or pear, unsweetened coffee. In the afternoon, have lunch with vegetable soup with rice, boiled chicken, vinaigrette, and fruit juice for dessert. You can have dinner boiled beef on a bed of fresh or boiled vegetables.

Wednesday

Breakfast: the same oatmeal and apple, you can add natural honey to tea. Serve chicken borscht for lunch, mashed potatoes and a fish cutlet. For the evening, you can make a vegetable stew; if you feel hungry, add a ham sandwich.

Thursday

In the morning you can pamper yourself cottage cheese casserole and coffee. For lunch, you can get by with yesterday's borscht and chicken meatballs with a side dish of buckwheat. And dine on any fish - stewed or steamed, not forgetting about the vegetable salad.

Friday

For breakfast, milk rice porridge with the addition of dried fruits and coffee is suitable. For lunch, prepare soup from any vegetables, potatoes with beef goulash, and salad. You can eat yesterday's dinner - fish with vegetables.

Saturday

Have breakfast with a three-egg white omelette, toast and cocoa. Lunch – soup with chicken and vegetables, and for the second – vinaigrette and turkey fillet. For dinner, make a chicken breast in foil and, as always, lots of vegetables.

Sunday

In the morning, prepare yourself oatmeal with milk, fruit and tea. In the afternoon, cook buckwheat soup with beef, and also bake fish along with vegetables. For dinner, boiled chicken with a side dish of brown rice and salad is suitable.

And most importantly, don’t forget to experiment and add your favorite seasonings, mixtures of herbs and spices, and low-fat sauces to your food. This way you will give any dish individuality and add taste and variety.

Dietary dishes for weight loss - recipes at home with photos

Spaghetti with vegetables (420 calories)

Ingredients:

• 1 cup chopped lettuce pepper;
• 1 cup prepared durum wheat spaghetti;
• ½ cup chopped red onion;
• 2/3 cup edamame;
• 1 tbsp. olive oil;

Sauté the peppers and onions in the oil until they become translucent. Combine the contents of the pan with the edamame and paste.

Many diet recipes for weight loss at home often include soybeans (edamame). They are ideal for coping with hunger and contain a lot of fiber and vitamins. This makes them one of the best additions to spaghetti.

Picnic for one (490 calories)

Ingredients:

• Beef for hot dog;
• ½ cup baked beans;
• 1 whole grain hot dog bun;
• Half a tbsp. mustard and sweet sauce;
• 1 cup chopped melon.

Make a hot dog, season it with sauce and mustard, then serve with melon and beans as a side dish.

Don't worry about a hot dog being outside your diet. If you use lean beef, healthy and low-calorie ingredients, and avoid fatty dressings (as opposed to mayonnaise, cheese, etc.), you will never go overboard. This hot dog also contains a lot of sodium.

Summer Farrotto (490 calories)

Ingredients:

• 90 grams chicken breast;
• 1 cup yellow pumpkin;
• A quarter cup of chopped red onion;
• 2 tbsp. olive oil (divided into 2 parts);
• ½ cup spelled;
• 1 tbsp. parmesan and parsley.

Fry chicken breast in 1 tbsp. olive oil, adding salt and pepper. Next, fry the pumpkin and onion in the remaining oil. Add spelled and add 2/3 cup water, bringing to a boil. Next, cook for 20 minutes over low heat, remembering to stir the contents. At the end, mix everything with chicken, parsley and cheese and serve.

Have you tried spelled? This is Italian wheat with a nutty flavor, which contains a huge amount of useful substances such as magnesium, zinc, B vitamins, niacin, etc. Also contains a lot of fiber and protein.

Beef with vegetable salad (320 calories)

Most often, recipes for dietary dishes for weight loss at home are based on chicken, although you can often find lean beef, which is an ideal alternative and even has a number of advantages.

Ingredients:

• 2 cups young greens;
• 90 grams cooked beef (cut into cubes);
• 2 tbsp. dry red quinoa;
• A quarter of chopped lettuce pepper;
• Half a cup of broccoli florets;
• 2 tbsp. olive oil;
• 1 tbsp. red wine vinegar.

Prepare the quinoa by tossing it in a bowl with the beef, herbs, peppers and broccoli. Season with wine vinegar and olive oil.

With this recipe you will forget about what fast food is.

Bows with spring vegetables (370 calories)

Ingredients:

• 60 grams of durum wheat pasta (bows);
• Half a cup of artichokes;
• A quarter cup each of peas and chopped red onion;
• 2 tbsp. olive oil;
• 1 tbsp fresh chopped mint.

Cook the pasta and season it with olive oil, vegetables and mint. Sprinkle salt and pepper on top to taste.

This dish contains a lot of fiber and will help fill your stomach and eliminate the feeling of hunger for a long time. It makes it easy to say goodbye to midnight snacking.

Homemade Asparagus Soup (330 calories)

Ingredients:

• 120 grams of chicken breast;
• 1 cup vegetable soup;
• 1 cup chopped cabbage;
• 10 small asparagus stalks;
• 2 tbsp. dry quinoa;
• 2 tbsp. soy sauce;
• 1/8 tbsp. grated ginger root.

Bake the breast for 25 minutes at 350 degrees, then shred it into pieces. While the chicken is baking, combine the quinoa, soup and kale and bring to a boil. Simmer for about 15 minutes until the quinoa is cooked through, adding the chicken breasts at the end. Steam the asparagus, toss with ginger and soy sauce and serve with the soup.

Ginger has been proven to contain a large amount of antioxidants and strengthen the immune system. That is why many recipes for weight loss for every day at home include fresh ginger without heat treatment.

Pork with vegetables (370 calories)

Ingredients:

• 120 grams of pork tenderloin;
• 1 cup green beans (steamed);
• 1 baked sweet potato;
• 2 tbsp. chopped almonds.

Fry the pork with pepper and salt, then place in the oven with a frying pan for 15 minutes (at a temperature of 230 degrees). Cut into pieces when cool and serve with beans and potatoes. Sprinkle chopped almonds on top.

Did you know that one sweet potato contains 438% of the daily value of vitamin A, which is necessary to fight all infections? Quite an impressive amount of vitamins for such a small and tasty dish.

Pizza (400 calories)

Delicious diet dishes for weight loss, the recipes we described above cannot compare with healthy pizza! Yes, even while losing weight, you can eat such delicacies if you prepare them correctly.

Ingredients:

• One Italian vegetarian pizza;
• 90 grams of broccoli;
• A quarter cup each of black beans and chopped green onions;
• 1 tbsp. olive oil;
• 30 grams of lemon juice.

This is a fairly low calorie meal, despite the presence of pizza. Few would have thought that an effective diet could include even such dishes, but it is important to choose the right ingredients.

Baked Chicken with Mushrooms and Sweet Potatoes (382 calories)

Ingredients:

• Half a chicken breast without skin;
• 1 cup chopped champignons;
• 1 tbsp. olive oil and chopped green onions;
• 1 medium sweet potato.

Preheat the frying pan to 200 degrees and bake the breast with mushrooms, onions and olive oil for 15 minutes. Microwave the sweet potatoes for 5-7 minutes.

Sweet potatoes have much smaller glycemic index than usual, because its use will not increase blood sugar, and therefore will not affect your waistline.

Shrimp with vegetables (430 calories)

Ingredients:

• Half a chopped cucumber;
• 1 cup cooked shrimp;
• One-third cup each of chopped jicama and mango;
• A quarter cup of chopped avocado;
• 1 tbsp. chopped onion and red pepper;
• 1 chopped tomato;
• A quarter cup of lemon juice;

Monounsaturated fats, which are found in avocados, can play a very important role in preventing fat from being stored around the waist.

Easy Lasagna (350 calories)

Ingredients:

• Half a cup of durum wheat spaghetti;
• 2 cups spinach;
• A quarter cup of low-fat ricotta cheese;
• One-third cup of tomato sauce;
• 1 cooked chicken sausage;
• 1 tbsp. chopped chili pepper.

Combine the pasta, chili, cheese and sauce, then crumble the sliced ​​sausage over the top and leave to soak.

Chicken and Broccoli Cheese Soup (360 calories)

Ingredients:

• 1 cup each broccoli and parsnip;
• 120 grams of chicken breast;
• 1 tbsp. chopped almonds;
• A quarter cup of chopped cheddar cheese;
• ¾ cup low-fat chicken broth;
• 1 tbsp. lemon juice;
• Pepper and salt to taste.

Steam the parsnips and broccoli, then add the stock, cheddar and almonds. Bake the chicken with lemon juice.

Unlike regular soup, cream soup not only has an incredible taste, but also allows you to be full for a longer period of time.

Shrimp with Zucchini, Wild Rice and Chard (370 calories)

Ingredients:

• 8 large shrimp;
• 1 cup chard;
• 1 cup chopped zucchini;
• A quarter cup of dry wild rice;
• 2 tbsp. fresh cilantro and lime juice;
• 1 tbsp. olive oil.

Fry the shrimp in olive oil over medium heat for about 4-5 minutes, season them with cilantro and lime juice. Steam the chard and zucchini for about 5-7 minutes. Prepare the rice.

Shrimp has the fewest calories of any seafood, making it ideal for any diet.

Lemon Chicken with Gazpacho (414 calories)

Ingredients:

• 110 grams of chicken breast;
• 1 cup stewed tomatoes;
• Half a sliced ​​lemon;
• 3 cloves garlic, minced;
• Half a cup of finely chopped onion;
• A quarter cup each of cucumber and green pepper;
• 1 tbsp. olive oil, fresh rosemary and white wine vinegar;
• Gazpacho.

Bake the chicken with olive oil in a sleeve at 180 degrees for about 25-30 minutes. Before that, cover it with lemon slices and rosemary. Combine all ingredients for gazpacho in a blender, cool to room temperature and serve with chicken.

Garlic is not only an excellent seasoning for many dishes, but also allows you to burn fat more effectively.

Tofu and Quinoa (320 calories)

Ingredients:

• 1 cup cooked quinoa;
• 60 grams extra-firm tofu (cut into cubes);
• 3 tbsp. chopped red and green peppers;
• 2 tbsp. chopped avocado;
• 1 tsp cilantro;
• 2 tbsp. lime juice.

Mix all ingredients.

The lime juice in this dish not only adds piquancy, but also provides the body with a large amount of antioxidants, which allow you to better fight stress, recover from stress and prolong youth.

Pasta carbonara with pesto (470 calories)

Ingredients:

• 1/3 cup each of cooked green beans and chicken breast;
• ¼ cup each pesto sauce and grated Parmesan;
• 90 grams of cherry tomatoes;
• ¼ tsp. pepper and salt;
• 1 cup prepared linguine.

Mix all the ingredients, then add the cooked linguine and sprinkle with Parmesan cheese.

This dish can be prepared in just 5 minutes!

Oriental Chicken with Lettuce (320 calories)

Ingredients:

• 120 grams of lean turkey;
• Half a cup of chopped porcini mushrooms;
• A quarter cup of cooked and chopped edamame;
• 1 tbsp. chopped garlic cloves;
• 2 large lettuce leaves;
• 2 tbsp. chopped shallots.

• ½ spoon each of hoisin sauce and rice vinegar;
• 1 tbsp. soy sauce.

Eastern filling:

• Half a cup of red and green cabbage;
• Quarter cups each of chopped jicama and grated carrots;
• 1 tsp olive oil;
• ½ tsp. rice vinegar.

Fry cabbage, jicama and carrots in a pan. Next, add the edamame to the lettuce leaf, place the onion on top and roll it up. Pour the sauce over everything and serve with chicken and mushrooms.

Replacing part of the meat in a serving with mushrooms allows you not only to maintain the required calorie content of the dish, but also to maintain a feeling of fullness for a long time.

Pork with Roasted Vegetables (405 calories)

Ingredients:

• 90 grams of pork tenderloin;
• 2 cups Brussels sprouts, roasted per 1 tbsp. olive oil;
• 1 cup cooked butternut squash (cut into cubes).
• 1 tbsp. pepper and ½ tbsp. salt.

Bake pork at 190 degrees and serve with vegetables

IN Brussels sprouts contains quercetin, which helps burn fat in the waist area and prevents its further accumulation.

Bison Burger with Mushrooms (374 calories)

Ingredients:

• 120 grams of lean beef;
• 1 grilled champignon;
• 1 slice of red onion;
• 2 slices of tomato;
• 2 lettuce leaves;
• Whole wheat bun.

Place the beef and mushrooms on a bun and top with onions, tomatoes and lettuce.

Lean beef differs from chicken in that it contains less fat and more protein.

Salmon with Lemon and Dill (261 calories)

Ingredients:

• 150 grams of salmon;
• 1 tbsp. l lime juice;
• 1 tsp finely chopped dill;
• 2/3 cup parsnips;
• One and a half cups of steamed broccoli.

Pour the lime juice and dill over the salmon steak and bake for 15 minutes at 120 degrees.

Shrimp Pasta and Salad (465 calories)

Ingredients:

• Half cup cooked rigatoni;
• 90 grams of poached shrimp;
• Half a cup of crushed tomatoes;
• 3 large finely chopped black olives;
• ½ tbsp. pine nuts;
• 2 tbsp. grated parmesan.

For the salad:

• 1 cup romaine lettuce;
• Half a cup of chopped cucumber;
• ¼ cup chopped tomatoes;
• 2 tbsp. balsamic vinegar.

Combine pasta, olives, shrimp, tomatoes and pine nuts and top with grated Parmesan. Serve with salad.

Pine nuts promote the production of hormones that make you feel full, so they can be a great way to curb hunger.

Grilled Scallops with Lemon and Sage (496 calories)

Ingredients:

• 90 grams of scallops;
• One and a half cups of roasted acorn squash;
• 2 cups kale, sautéed with 2 tbsp. olive oil;
• 2 tsp. canola oil and lemon juice;
• ½ tsp. ground sage.

Heat a frying pan over high heat and pour oil into it. Add the scallops and cook, without turning, until they are browned (about 2 minutes). Next, flip the scallops over and sear them for 30 to 90 seconds. After that, sprinkle them with lemon juice and sprinkle with sage. Serve with cabbage and pumpkin.

Scallops contain a large amount of protein, which can speed up your weight loss process. Scientists at the University of Washington have proven that increasing the protein intake of total daily calories from 15% to 30% allowed you to lose 4 kg in 3 months.

Cheesy Vegetarian Spread (439 calories)

Ingredients:

• Half a cup of durum wheat pasta;
• Half a cup of low-calorie ricotta cheese;
• 1 cup zucchini;
• 1 cup peeled and chopped canned tomatoes;
• ¾ cup chopped spinach;
• 1 tbsp. olive oil.

Cook the vegetables over medium heat, then toss them with the pasta and cheese.

Try to exclude meat dishes from the diet for one day a week. According to research by The American Journal of Clinical Nutrition, partially limiting meat consumption will help maintain normal body weight.

Beef with teriyaki and vegetables (506 calories)

Ingredients:

• 90 grams of beef (cut into cubes);
• 2 tbsp. teriyaki sauce;
• 2 tbsp. olive oil;
• 1 tbsp. mustard-honey sauce;
• A quarter cup each of chopped carrots, water chestnuts and peppers;
• Half a cup each of chopped broccoli and brown rice.

Marinate the beef in teriyaki for 30 minutes. Heat the olive oil in a saucepan and sauté the beef for about 2 minutes. Add the vegetables and continue cooking for about 5-7 minutes until the beef is browned. Serve with a portion of rice.

Shrimp and Broccoli Pasta Salad (312 calories)

Ingredients:

• 120 grams of cooked shrimp;
• ½ cup each cooked durum wheat pasta and steamed broccoli;
• 4 sun-dried tomatoes (cut in half);
• 1 tsp capers;
• 2 tbsp. red wine vinegar;
• Half a teaspoon of oregano;
• Quarter tsp. onion powder.

Mix all ingredients and serve cold.

According to research, shrimp contain omega-3 fats, which not only have a positive effect on all body systems, but also help keep you feeling full longer.

Chicken Parmigiana with Penne (437 calories)

Ingredients:

• 120 grams of chopped grilled chicken;
• 1 cup spinach;
• ½ cup each of tomato sauce and paste (feathers);
• One and a half tbsp. grated parmesan.

Spinach contains a lot of lipoic acid, which plays an important role in energy production and helps regulate blood sugar levels.

Roast Beef with Butternut Squash Soup (450 calories)

Ingredients:

• 90 grams thinly sliced ​​beef tenderloin;
• Half cup chopped shiitake mushrooms;
• Half an onion;
• 1/3 cup cooked bulgur;
• 2 tbsp. olive oil;
• ½ cup butternut squash soup.

Fry the beef with onions, mushrooms and serve on bulgur.

Bulgur is a whole grain wheat cereal that cooks very quickly and also has less calories and fat than brown rice.

Reef snapper (561 calories)

Ingredients:

• 180 grams of prepared reef perch;
• A quarter cup of raw pistachios;
• Half a cup each of prepared millet and bok choy;
• 4 tbsp. soy sauce;
• 2 tsp sesame seeds;
• Half a cup of cooked sweet peas.

Mix simply and pistachios, then top with millet, bok choy and fish. Pour soy sauce over it and sprinkle with sesame seeds. Serve with a side of sweet peas.

According to studies, people who add pistachios to their meals while dieting lose more weight.

Jambalaya with Vegetables (360 calories)

Ingredients:

• 1 vegetable burger;
• 2 tbsp. corn and salsa;
• Half a cup of cooked brown rice;
• ¾ cup zucchini and squash;
• A quarter cup of finely chopped red onion;
• Half a cup of chopped lettuce pepper;
• 1 tbsp. olive oil, pepper and salt to taste.

Prepare a vegetable burger and cut it into pieces, mix with rice, salsa and corn. Toss vegetables with olive oil, pepper and salt and bake for 15-20 minutes.

Try to use only brown rice, it contains 5 times more fiber than white rice.

Cod with rosemary, polenta and beans (352 calories)

In fact, you can eat delicious food without compromising your figure. It’s just that many eating habits were laid down in our childhood by our parents. And sometimes changing them is not so easy. But it is possible. The main thing is not to buy junk food and not to tempt yourself with its presence in the refrigerator. You'll have to cook from what you have. So you'll change lanes faster

I found many interesting recipes in the book Fast Fat Burning. She tells how to quickly burn fat deposits, and in addition delicious menu there's a lot more in it useful information about losing weight. For example, which fat burners are effective, or advice from fitness trainers.

I'm losing weight with FFB. For 300 rubles I bought this interesting manual on fast weight loss. The information is all to the point, only verified by professionals. They recommended FFB at the gym, and now I can give advice to anyone on how to burn fat correctly and what mistakes should not be made.

I use a rule that I once heard on some program: prepare food for a week and store it in containers in the refrigerator. After all, the biggest excuse after a hard day at work is fatigue and lack of time to cook. So we fill our stomach like a trash can with the first thing we have at hand. And so you already have everything ready - all you have to do is heat it up!

Lost 8kg. without sports, just adjusting your diet. And about the rule of not eating after six - nonsense, this is only suitable for those who go to bed at 8 o'clock in the evening, after " Good night, kids." With the modern pace of life, the rules are changing.

The hardest thing for me is chewing slowly and drinking water. The hand always reaches for coffee or, at worst, tea. Why does the simplest thing always turn out to be so difficult?!! Thank you very much for the weight loss recipes!

These daily weight loss diet recipes are perfect!

Proper nutrition– this is not a one-time event, but a way of life. Just one day you need to make friends with the body and understand what is good for it and what is harmful