Inexpensive low-calorie recipes for every day. Preparation of low-calorie dishes from eggs. Low calorie dinner for weight loss.

In the fight against extra pounds always have to fight with appetite. Usually, tasty food is not dietary, and the most low-calorie dishes in the diet for weight loss do not like the taste at all. But eating right, enjoying food is real, you just need to add a little knowledge about the calorie content of the foods you eat and connect your imagination. There are many delicious and simple recipes that can diversify yours.

Recipes for low-calorie dishes with calories with a photo

There is one main rule in diet cooking - allow yourself to eat everything, just use low-calorie ingredients for dishes. When losing weight, use a double boiler, grill or oven for cooking diet food, and forget about cooking in a pan. The basis of the low-calorie menu is this. When losing weight, it is allowed to include in the diet lean meat, fish and seafood (mussels, shrimp, squid), dairy products, mushrooms, chicken liver, rice, buckwheat.

It is important for a person who is on a diet to know that the higher his physical activity, the more calories the body needs to keep the body normal. When counting calories while losing weight, keep in mind that:

1. With age, the body's need for calories decreases.
2. Women burn fewer calories than men.
3. Pregnant and lactating women burn more calories.
4. In children, the daily caloric intake depends on age.
5. Mental work requires fewer calories than physical work.

Can be used in low calorie meals. For this, it is advisable to use online calculator on the Internet or keep a personal calorie diary and enter the information contained on the product packaging there. The average number of calories consumed during weight loss is set in the range from 800 to 1500 calories per day. Let's figure out how to cook delicious diet meals from easily accessible and simple products for every day. We offer several recipes fast food weight loss dishes with calorie counting.

Salad with shrimps, vegetables and herbs

Easy and nutritious low calorie weight loss dish - Shrimp Salad, which can be served for breakfast or dinner, contains the following ingredients:

• 170 g large shrimp;
• one cucumber;
• 150 ml of one percent yogurt;
• bunch of parsley and dill;
• ground black pepper, salt.

Cooking method:

1. Boil the shrimp in lightly salted water (5-7 minutes).
2. Cut greens and cucumber.
3. Mix peeled shrimp with vegetables, herbs, spices to taste.
4. The energy value of the dish is 237 calories.

Grilled meat with vegetables

Meat dishes can also be low-calorie if you use lean beef, turkey, rabbit meat. We offer to include in the diet for weight loss a recipe for low-calorie grilled beef steak with vegetables. Ingredients for 4 servings:

• 650 g beef steak;
• 2 zucchini;
• 50 g plums. oils;
• one bulb;
• tsp grated lemon peel;
• 20 g chili;
• spices, herbs.

Cooking method:

1. Mix together 2.5 cm thick pieces of beef, onion cut into large rings, and zucchini - diagonally sliced.
2. Add chili, spices, mix, leave for a few minutes.
3. Mix oil, herbs, lemon zest, a pinch of salt.
4. Place the beef on the grill, cook 5 minutes on each side, then set aside.
5. Grill the vegetables, turning over for about 8 minutes.
6. Spread the steak with lemon-spicy sauce, serve with vegetables and herbs.
7. The energy value of the finished dish is 2100 calories.

Chicken baked with cheese in the oven

Ingredients:

• 250 g chicken fillet;
• one tomato;
• 2 tsp low-fat sour cream;
• 50 g of cheese;
• spices.

Cooking method:

1. Rinse the fillet, cut into thin strips.
2. Cut the tomato into large rings, and grate the cheese.
3. Put the spices into the meat, mix, place on a baking sheet.
4. Put the tomatoes on top, grease them with sour cream.
5. Sprinkle grated cheese on top of all products.
6. Put to bake for 40 min.
7. The energy value of the dish is 650 calories.

Recipe for a simple zucchini casserole with minced meat

Ingredients:

• 3 zucchini;
• 500 g minced chicken;
• one bulb;
• 200 g of hard cheese;
• 3 tomatoes;
• 2 chicken eggs;
• 200 g homemade sour cream.
• spices.

Cooking method:

1. Fry the chopped onion and then the minced meat until tender.
2. Grate the zucchini on a coarse grater, squeeze out excess moisture.
3. Whisk eggs with sour cream.
4. Lay in layers in a baking dish: first minced meat with onions, and then zucchini.
5. Pour in sour cream mixture.
6. Place sliced ​​tomatoes on top, sprinkle with grated cheese.
7. Bake for half an hour at an oven temperature of 180 degrees.
8. The energy value of the dish is 1450 calories.

Braised cabbage with potatoes and chicken

Ingredients:

• 1 small chicken breast;
• 500 g potatoes;
• 200 g of cauliflower;
• one onion;
• one carrot;
• spices, herbs.

Cooking method:

1. Cut the onion into half rings.
2. Grate the carrot.
3. Lightly fry vegetables in sunflower oil.
4. Cut the chicken breast and add to the onion with carrots, simmer for 10 minutes.
5. Disassemble the cabbage into small inflorescences, boil in lightly salted water for 5 minutes, put in a cauldron for stewed foods.
6. Boil potatoes in their skins, peel, cut into slices, combine with all products.
7. Salt, pepper, simmer for 15 minutes.
8. Serve with chopped parsley, dill or other herbs to taste.
9. The energy value of the finished dish is 1220 calories.

Steamed pumpkin and carrot cutlets

Ingredients:

• 400 g pumpkin;
• 3 carrots;
• one egg;
• 100 ml of milk;
• 2 tbsp. l. semolina;
• spices.

Cooking method:

1. Grate pumpkin and carrots.
2. Stew carrots in milk until tender.
3. Pour semolina into the pumpkin-carrot mass, mix, cook until cooked for about 10 minutes.
4. Put the spices to the mass, knead the dough, leave for 5 minutes.
5. Make cutlets from the dough, put them in a double boiler for 20 minutes.
6. The energy value of the dish is 800 calories.

Baked fish with celery

Ingredients:

• 1 carp (600 g);
• 2 cloves of garlic;
• lemon juice;
• 200 g of celery root;
• spices.

Cooking method:

1. Sprinkle the peeled carp with lemon juice.
2. Lightly sauté diced celeriac.
3. Put celery in a mold, carp on top, chopped garlic on top, sprinkle with vegetable oil, bake in the oven until tender.
4. Serve the dish to the table with chopped greens.
5. The energy value of the dish is 660 calories.

What to cook diet sweet dishes for weight loss

In the process of losing weight, it is not necessary to limit yourself to sweets. There are many low-calorie meals that are not only beneficial but also delicious. A sweet diet is milk salads, fruit cocktails, cottage cheese desserts. The main thing is to observe: meals should be carried out up to 5 times without snacks. If the feeling of hunger interferes with a fulfilling life, then nutritionists recommend drinking mineral or ordinary purified water. We offer several sweet recipes for weight loss.

Hearty cottage cheese casserole in a slow cooker

Components:

• 400 g 9% cottage cheese;
• 2 eggs;
• 2 medium apples;
• 2 tbsp. l granulated sugar;
• 1 st. l. semolina;
• Art. l. drain. oils.

1. Mix sugar, cottage cheese, eggs, semolina.
2. Peel the apples, grate them, then add to the curd mass.
3. Lubricate the multicooker bowl with oil, then lay out the mass.
4. Cook the casserole for 50 minutes in the "Baking" mode.
5. The output of the dish has 940 calories.

Delicious milk jelly on kefir

Components:

• 500 ml of 1% kefir;
• Art. granulated sugar;
• 2 tbsp. l. thick homemade sour cream;
• 1.5 st. l. gelatin.

1. Pour 3 tbsp into gelatin. spoons cold water leave to swell for a few minutes.
2. Put the swollen gelatin in a water bath until it becomes liquid.
3. Pour sugar into kefir at room temperature, beat thoroughly with a mixer until completely dissolved.
4. Add sour cream to the mass, beat for 3 minutes.
5. Pour in liquid gelatin, beat with a mixer for high speed.
6. Pour kefir jelly into molds, put in the refrigerator until completely solidified (4-5 hours).
7. The finished dish has 180 calories.

Oatmeal cookies for tea

Components:

• 100 g of oatmeal;
• 100 ml low-fat kefir;
• 250 g of 1% acidophilus;
• 1 medium apple;
• 2 tsp honey;
• vanillin, cinnamon, candied fruits - to taste.

1. Pour oatmeal with kefir.
2. Let the mass brew for 40 minutes.
3. Grate an apple on a coarse grater.
4. Mix the ingredients.
5. Bake on parchment for half an hour at an oven temperature of 200 degrees.
6. The finished dish has 650 calories.

Protein dessert - cottage cheese pie

Components:

• 300 g 9% cottage cheese;
• 2 eggs;
• 350 grams of wheat flour;
• 1 st. granulated sugar;
• 150 g plums. oils;
• vanillin.

1. Freeze the butter, then grate it.
2. Add flour, half a glass of sugar to the butter and grind until crumbly.
3. Beat eggs separately, add cottage cheese, vanillin, remaining sugar.
4. Thoroughly mix the curd mass until smooth.
5. Put three layers in a baking dish: crumbs, curd mass, crumbs.
6. Preheat the oven to 180 degrees, bake the cake for half an hour.
7. The energy value of the dish at the exit is 2570 calories.

Video: low-calorie daily menu for weight loss

In order to achieve results during weight loss, you can not eat restricted. A low-calorie menu should be balanced, so be sure to include proteins, fats and carbohydrates in your diet. With such nutrition during weight loss, your body will function normally. The essence of a low-calorie diet is the strict consumption of low-calorie foods. The advantage of such a menu is the rapid weight loss due to fat accumulation. See the video for an example of a low-calorie diet for weight loss for a day:

The very concept of "low-calorie meals" speaks for itself - these dishes contain a low number of calories, which means that such a menu will not only keep the weight normal, but also promote weight loss. There are a lot of recipes for low-calorie dishes for weight loss - on this page you can with the most delicious of them and easy to prepare. You will receive information on how to prepare low-calorie meals from diet products, and you will also be able to see photos of low-calorie meals. For your convenience, all low-calorie meals are listed with calories.

Low calorie diet meals: salads

We bring to your attention salad recipes (low-calorie diet meals with minimal calories).

Spicy salad with vegetables and rice

Ingredients for 3 servings:

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

Cooking method:

1. Rinse rice, pour into boiling salted water and boil.

2. Cut the tomato and sweet pepper into slices. Peel the chili peppers from the seeds and chop finely together with the carrots.

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

Cooking time: 20 minutes.

Calories: 190 kcal.

Shrimp cocktail salad

Ingredients for 3 servings:

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

Cooking method:

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

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

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

Cooking time: 40 min.

Calories: 55kcal

Garnish the finished salad with herbs and serve chilled.

Salad with shrimps, vegetables and herbs

Ingredients for 4 servings:

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

Cooking method:

1. Cut the sweet pepper lengthwise, remove the core with seeds and chop finely.

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

3. Cucumber cut into small slices or semicircles.

4. Dip the shrimp into boiling salted water, boil, cool and peel.

5. Put sweet peppers, cucumber, herbs, shrimp in layers in a salad bowl, pour over a mixture of lemon juice, olive oil and salt and let it brew for 15 minutes.

Ready salad served chilled.

Cooking time: 30 minutes.

Calories: 75 kcal.

Broccoli, tomato and egg salad

Ingredients for 4 servings:

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

Cooking method:

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

2. Hard boil the eggs, cool and cut into small pieces, slice the tomato, slice the garlic.

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

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

Cooking time: 30 minutes.

Calories: 75 kcal.

Salad of cabbage, apples and vegetables

Ingredients for 6 servings:

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

Cooking method:

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

2. Chop cabbage, cut cucumbers into cubes, onions into half rings.

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

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

Cooking time: 25min

Calories: 85 kcal.

Recipes for dietary low-calorie fish dishes

Recipes for dietary low-calorie fish dishes are not only tasty, but also nutritious. Below you can learn about the method of preparing low-calorie dishes from sea and river fish.

Silver carp with lemon and rosemary

Ingredients for 3 servings:

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

Cooking method:

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

2. Pack out aluminum foil grease the inside with soy oil, place the fish in it and bake on a baking sheet in the oven for 30 minutes, periodically moistening the foil with water.

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

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

Cooking time: 1 hour.

Calories: 40 kcal.

Fried fish with shrimp and asparagus

Ingredients for 4 servings:

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

Cooking method:

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

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

3. 5 minutes before cooking time, add pre-peeled shrimp, garlic cloves, sliced ​​lemon, cherry tomatoes and asparagus.

Cooking time: 2 hours.

Calories: 102 kcal.

Recipes for delicious, dietary, low-calorie vegetable dishes

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

Vegetarian appetizer with marinade

Ingredients for 8 servings:

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

Cooking method:

1. Sweet pepper cut into pieces medium size, eggplant and zucchini - rather thick circles.

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

3. From the remaining olive oil, basil greens, dill, cilantro, parsley, ground black pepper and salt, prepare the sauce by whisking everything in a blender.

4. Put zucchini mugs on eggplant mugs, place pieces of sweet pepper and mushrooms on top.

Serve the prepared vegetables on the table with a sauce of olive oil and herbs.

Cooking time: 2.5 hours.

Calories: 115 kcal.

Hummus with celery

Ingredients for 5 servings:

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

Cooking method:

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

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

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

Peel fresh celery stalks and carrots and serve with hummus.

Cooking time: 45 min.

Calories: 135 kcal.

Savoy cabbage rolls

Ingredients for 6 servings:

400 g Savoy cabbage leaves, 300 g shrimp, 300 g onion, 200 g rice, 100 g tomato, 100 g sweet pepper, 75 g carrot, 50 ml olive oil, ground nutmeg, black pepper, aromatic herbs and salt to taste .

Cooking method:

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

2. Clean the shrimp. Finely chop the tomato, onion, sweet pepper and carrot and lightly fry in a pan in olive oil(30 ml).

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

Cooking time: 1,5 hour.

Calories: 145 kcal.

Recipes for low-calorie dishes for weight loss: soups

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

Vegetable soup with croutons

Ingredients for 4 servings:

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

Cooking method:

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

2. Place boiled vegetables in a blender bowl, pour in olive oil, a little broth, add pepper and salt and grind until a homogeneous mass is formed.

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

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

Cooking time: 40 min.

Calories: 130 kcal.

Vegetable soup with rice and cabbage

Ingredients for 8 servings:

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

Cooking method:

1. Finely chop the prepared potatoes, tomato and onion. Grate carrots or chop with a blender.

2. Put the potatoes in the broth brought to a boil. Wash the rice well and boil it together with the potatoes. Lightly fry carrots, tomatoes and onions in a pan with tomato paste in sunflower oil and also put in a saucepan.

3. Cabbage and sweet peppers, having previously cleared them of seeds, finely chop and add to the broth, then salt, pepper and bring the dish to readiness.

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

Cooking time: 40 min.

Calories: 25 kcal.

Carrot soup with sour cream

Ingredients for 6 servings:

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

Cooking method:

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

2. Put the carrots in the pan, after 3 minutes add the onion and fry for another 1 minute. Then pour water, mix, bring to a boil and cook under a lid over low heat until the carrots soften.

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

4. Finely chop the dill and garlic and mix with mashed potatoes.

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

Cooking time: 30 minutes.

Calories: 35 kcal.

sweet potato soup

Ingredients for 8 servings:

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

Cooking method:

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

2. Wash the pan and melt the remaining butter in it. Add cumin and heat again over low heat.

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

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

Pepper the finished soup, salt and garnish with parsley.

Cooking time: 30 minutes.

Calories: 50 kcal.

Brussels sprout soup with cream

Ingredients for 8 servings:

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

Cooking method:

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

2. processed cheese place for some time in the freezer, and then grate on a coarse grater.

3. Pour the cheese into the broth with prepared vegetables, mix, add cream, bring to a boil and remove from heat.

4. Add a mixture of peppers to the soup, pour into bowls and serve.

Carefully remove the gauze bag with pepper from the pan.

Cooking time: 40 min.

Calories: 55 kcal.

Celery Vegetable Soup with Thyme

Ingredients for 5 servings:

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

Cooking method:

1. Cut the celery stalks into thin slices along with the leaves, chop the onion and leek.

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

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

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

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

Cooking time: 50 min.

Calories: 70 kcal.

Thick vegetable soup

Ingredients for 8 servings:

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

Cooking method:

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

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

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

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

Cooking time: 1 hour.

Calories: 70 kcal.

Cooking low-calorie egg dishes

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

Omelet stuffed with sweet peppers and herbs

Ingredients for 4-5 servings:

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

Cooking method:

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

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

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

Decorate the omelet with basil leaves and serve.

Cooking time: 30 minutes.

Calories: 47 kcal.

How to cook low calorie meat dishes

There are as many recipes for low-calorie meat dishes as there are recipes for vegetable dishes. The main thing is that the meat used in low-calorie weight loss dishes is lean.

Zucchini with meat

Ingredients for 6 servings:

500 g zucchini, 250 g beef (low fat), 200 g tomatoes, 100 g sweet peppers, 75 g onions, 75 g carrots, 30 ml olive oil, 3 cloves of garlic, dill, cherries (pitted), spices, black ground pepper and salt to taste.

Cooking method:

1. Meat, carrots, 2 cloves of garlic and one tomato mince. Combine the prepared ingredients with cherries, spices, salt, pepper and mix.

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

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

4. Take out the zucchini, put the fried vegetables on them in a pile and keep in the oven for another 10 minutes.

Garnish the finished zucchini with the remaining dill and serve.

Cooking time: 45 min.

Calories: 70kcal.

Grilled meat with vegetables

Ingredients for 3 servings:

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

Cooking method:

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

2. Cut eggplant and zucchini into circles, put on the grill grate, salt and bake on both sides.

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

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

Cooking time: 2.5 hours.

Calories: 140kcal.

Cabbage rolls with meat

Ingredients for 5 servings:

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

Cooking method:

1. Disassemble the cabbage into separate leaves, pour over with boiling water, cut off the thickenings and lightly beat off. Pass the meat through a meat grinder along with onion and tomato, salt, pepper, mix and fry in a pan in a small amount of olive oil.

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

3. To prepare the sauce in a pan in which meat and vegetables were fried, pour in some water, bring to a boil, salt, add spices and mix, pour in the remaining oil, place cabbage rolls in the pan and simmer for 40 minutes.

Garnish the finished cabbage rolls with green onions and hot pepper pods and serve.

Cooking time: 1,5 hour.

Calories: 145 kcal.

Potatoes with sausages and brauncol

Ingredients for 7 servings:

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

Cooking method:

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

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

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

Garnish the finished dish with a sprig of rosemary.

Cooking time: 45 min.

Calories: 105 kcal.

Chop with vegetables

Ingredients for 7 servings:

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

Cooking method:

1. Cut the meat across the fibers into pieces about 1 cm thick and beat off on both sides. Combine mustard, pepper, lemon juice, 20 ml olive oil and melted butter. Lubricate each piece of chop generously and leave for 40 minutes.

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

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

Sprinkle ready-made chops with dill and garnish green peas, onion and slices of tomato and cucumber.

Cooking time: 1 hour.

Calories: 160 kcal.

Chicken fillet with rice

Ingredients for 3 servings:

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

Cooking method:

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

2. Rinse rice thoroughly, pour into boiling salted water and boil. Then put sweet peppers and pea pods in a pan with onions, salt, pepper, mix and simmer for 5-6 minutes.

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

Transfer the finished fillet to a dish, garnish with rice around the edges, and stewed vegetables on top.

Cooking time: 40 min.

Calories: 200kcal.

Sweet low calorie meals

Delicious low-calorie meals are not just about steamed vegetables or lean fish. Below you can find recipes for delicious low-calorie dishes made from fruits with the addition of sugar (powdered sugar).

Cottage cheese with applesauce

Ingredients for 7-8 servings:

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

Cooking method:

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

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

3. Cut apples, put in a saucepan, pour in water and cook for 10 minutes, then chop with a blender, add sugar and bring to a boil.

Remove the finished curd mass from the mold, put on a dish, pour over applesauce and garnish with sliced ​​bananas and kiwis.

Cooking time: 1,5 hour.

Calories: 160 kcal.

Apples stuffed with raisins and cottage cheese

Ingredients for 8 servings:

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

Cooking method:

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

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

3. Put the resulting filling into the recesses in the apples and bake in the oven, preheated to 150-170 ° C.

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

Cooking time: 30 minutes.

Calories: 85 kcal.

Sweet plum and peach soup

Ingredients for 2 servings:

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

Cooking method:

1. Cut plums and peaches into slices, pour over hot water so that it covers them entirely, cover with a lid and cook until soft.

2. Dilute starch in a small amount of cold water, add to a saucepan, add sugar, mix gently, bring to a boil and let cool.

Pour the finished soup into a glass bowl, add cream, garnish with mint leaves and serve.

Cooking time: 20 minutes.

Calories: 100 kcal.

Nutritionists do not tire of repeating that the safest and most reliable way to lose weight is the "magic pill" consisting of proper nutrition ...

The way out of the buckwheat diet should be consistent. Strict adherence to it is only the first step to losing weight. Most after...

Being overweight is a problem modern man who are practically unlimited in their choice of products for their everyday...

Weight gain occurs when more calories are consumed than consumed.

Most calories are produced from the digestion of fatty foods. Therefore, its excessive use affects the volume of your body.

If you decide to lose weight, then, of course, you want to know which foods are the lowest in calories. Answer: vegetables. They have no fat at all, but there is fiber. Fiber is excreted from the body, cleansing it of toxins and normalizing metabolism, slows down the absorption of carbohydrates and lowers cholesterol levels.

In general, nutrition should be balanced and healthy. Therefore, you need to learn how to skillfully combine products so that your diet contains proteins, fats and carbohydrates. Nutrition is considered rational if the following ratio of substances is observed:

• animal and vegetable proteins - 55% to 45%
• animal and vegetable fats - 70% to 30%
• starch, sugars and fiber - 70-75% to 20-25% and 5-10%

The calorie content of food should not be lower than 1000 kcal per day! To lose half a kilo a week, you need to create a daily deficit of 500 kcal.

At the same time, it is advisable to spend at least 300 by doing physical exercises, and 200 by changing the diet.

To choose low calorie foods and create your own diet menu, refer to the calorie table at the end of the article. Please note that the energy value is indicated per 100 g of the product!

What would you eat to lose weight?

Diet foods are the lowest calorie and negative calorie foods. This means that they require more calories to digest than they contain.

Examples of such foods include celery and broccoli.

When dieting, it is very important to drink plenty of water. Pure water is the key to health! You need to drink at least 1.5 liters per day. This does not include teas, soups, juices and other liquids. Their body perceives as food.

Water speeds up metabolism, cleanses the body, helps to remove harmful substances. Also, water contains no calories. Not a single one!

List of diet foods

List of diet foods:

• Vegetables: white cabbage, carrots, beets, broccoli, cucumbers, tomatoes, asparagus, green beans, radishes, zucchini;
• Fruits: apples, citrus fruits, pineapple, mango, peach;
• Greens: spinach, lettuce, basil, arugula, fennel, celery root and leaves, parsley, dill;
• Berries: strawberries, raspberries, blueberries, currants, watermelon;

Calorie table of staple foods

Below is a list of low calorie foods:

Milk and dairy products

				Carbohydrates
Cheese from cow's milk
Yoghurt Nat. 1.5% fat
Kefir low fat
Kefir fat
Condensed milk
Condensed milk with sugar
curdled milk
Cream 10%
Cream 20%
Sour cream 10%
Sour cream 20%
Curds and special curd mass
Russian cheese
Fat cottage cheese
Bold cottage cheese
Low-fat cottage cheese

Fats, margarine, butter

Bread and bakery products, flour

cereals

				Carbohydrates
Buckwheat
Barley
Hercules
corn

Vegetables

				Carbohydrates
eggplant
Green peas
White cabbage
Cauliflower
Potato
Onion
red carrot
ground cucumbers
Sweet green pepper
red sweet pepper
Parsley (greens)
Parsley (root)
Tomatoes (ground)
Green bean

Fruits and berries

				Carbohydrates
apricots
garden plum
Orange
Grapefruit
Mandarin
Cowberry
Grape
Rosehip fresh
Dried rosehip

Dried fruits

Legumes

Mushrooms

				Carbohydrates					Carbohydrates
Mutton
Beef
Lean pork
Pork fat
Veal
Pork liver
Pig's heart
Pork tongue
sea ​​bass
river perch
Mackerel
Far Eastern shrimp
Cod liver
				Carbohydrates Marmalade Caramel Candies Eyed by Chocolate Dark chocolate milk chocolate Biscuit cake biscuit cake Cake almond Below, read reviews from our readers about what low-calorie foods they eat and how they affect weight loss.

Every woman wants to lose weight without exhausting herself with heavy diets and exercise. Recipes for low-calorie weight loss dishes with calories are ideal for a daily menu. Thus, you can easily change your diet, adhering to a healthy diet.

Healthy pudding with cottage cheese

170 kcal per serving of the product.

Ingredients:

• 0.5 kg of cottage cheese,
• semolina and sugar 1.5 cups each,
• 4 eggs,
• milk 300-350 ml,
• vanillin,
• you can add 50 grams of raisins.

Cooking progress:

1. Pour cereal into cold milk, mix, and cook for 5 minutes until thickened.
2. While the semolina mixture is cooling, you need to separate the yolks from the proteins.
3. Beat the yolks with sugar (100 g), add vanillin, cottage cheese, and beat it all with a mixer.
4. Now we need to combine these mixtures into a homogeneous mass.
5. And finally, combine the proteins with the remaining amount of sugar, and after mixing everything again, gently shift the mixture into a mold.
6. Bake until golden brown in a preheated oven.
7. Before serving, you can add a little sour cream.

This dish will replace harmful desserts and cakes. It can be consumed for breakfast or an afternoon snack.

Curd sweets Bounty

To prepare brownie curd sweets, you need to mix 200 grams of cottage cheese with 60 grams of coconut flakes, 2 tbsp. spoons of honey and 5 tbsp. spoons of milk. From the resulting mixture, you need to form sweets, put them on a plate, wrap cling film and send for half an hour in the freezer.

A few minutes before the end of time, melt 40 grams of dark chocolate over low heat with the gradual addition of 3 tbsp. spoons of milk. Once the chocolate has melted, let it cool down a bit. Then take sweets from the freezer, dip them in the chocolate mixture and put them in the refrigerator for 20 minutes. By the same principle, some housewives cook.

Low calorie oatmeal pie

Calorie content: 120 kcal per 100 gr.

List of ingredients:

• 3 medium sized ripe bananas
• one and a half glasses of blueberries (you can use frozen ones), the same amount of milk and oatmeal,
• honey - 4 tbsp,
• 30 gr walnuts,
• a little cinnamon
• a pinch of baking powder
• 2 eggs,
• 1 st. a spoonful of vanilla, plus the same amount of powdered sugar.

Cooking progress:

1. We wind the oven up to 190 degrees, and while it is warming up, we prepare a baking container, the bottom of which must be covered with foil.
2. Now you need to cut the bananas into thin rings, laying a layer on the bottom of the dish. Then add cinnamon, half a glass of blueberries, 1.5 tbsp. spoons of honey. The consistency is covered on top with a baking film. Leave in the oven for 14-17 minutes (bananas should become soft). Meanwhile, in another bowl, mix the oatmeal along with the baking powder, nuts, and the rest of the cinnamon.
3. In another container, beat the egg, milk with vanilla and honey into a single mixture.
4. We check the readiness of the fruit: if they are ready, take them out of the oven, carefully sprinkle with the oatmeal mixture and pour in the milk.
5. Bake the mixture for half an hour until the formation of "rudiness". After cooking, you can decorate with powdered sugar and serve.

Homemade casserole with vegetables

Calorie content: 100 grams - 63.67 kcal.

You will need:

• 300 gr fresh cauliflower,
• tomatoes 3 pcs,
• boiled egg 1 piece,
• 100 gr sour cream,
• 50 g grated cheese on a small nozzle,
• salt and pepper - optional.

Manufacturing instructions:

1. Boil the cabbage in the usual way in salted water.
2. We clean the tomatoes from the skin, cut into small pieces.
3. Mix with cheese, chopped egg, sour cream and spices.

Put the cauliflower on the bottom of a special form, pour the sour cream-tomato mixture on top. Bake for 12-15 minutes.

Oatmeal bars for energy for the whole day

Calorie content: 221.15 kcal per 100 gr.

• Proteins - 4.96.
• Fats - 13.51.
• Carbohydrates - 21.51.

List of ingredients:

• banana,
• a tablespoon of oatmeal
• 75 grams of raisins and dried apricots,
• 150 grams of strawberries with walnuts.

Cooking progress:

1. First you need to cook the oatmeal itself.
2. Dried fruits for 5 minutes, dip in boiling water and cut into small pieces.
3. Mash the banana and strawberries with a fork until pureed, then add the flakes with the rest of the ingredients.
4. Mix everything until you get a homogeneous dough.
5. The layer in the pan should be one and a half centimeters thick. It is important to lay parchment paper.
6. Bake at 180 degrees for about 12-15 minutes.
7. Still uncooled cakes need to be cut and cooled.

This product can be consumed in the morning or throughout the day.

Nutritional bars with oatmeal

Calorie content: 81 kcal per 100 gr.

Product List:

• 150 grams of oatmeal,
• 100 grams of dried chopped figs,
• 50 grams of pistachios,
• juice from half an orange, grated zest,
• a teaspoon of vanilla
• an egg and some dried berries of your choice.

Cooking progress:

1. Set the oven to preheat to 180 degrees.
2. Place parchment paper on the bottom of the mold.
3. Now you can start the test: you just need to mix all the ingredients together.
4. Bake for about 22-25 minutes until light golden brown.
5. Then you should cool a little and cut the cake into 12-15 strips.

Diet cottage cheese omelette

Calorie content: 100.13 kcal per 100 grams.

Ingredients:

• 180 grams of fat-free cottage cheese,
• 3 eggs (if small then 4 pcs.),
• 5 tbsp milk
• a little dill, parsley and salt.

Cooking progress:

1. Combine cottage cheese with all ingredients until a homogeneous mass is obtained.
2. Put all this in a pan and bake under a lid until fully cooked over medium heat.

Cauliflower omelette

Calorie content: 128.27 kcal per 100 grams.

Products:

• 2 eggs,
• 100 ml 1% milk,
• 100 grams of cauliflower,
• 3 art. tablespoons canned corn
• 50 grams of cheese
• 1 tbsp olive oil,
• salt and pepper - to taste.

Progress:

1. Boil cabbage in lightly salted water for 3 minutes.
2. Then fry it in a frying pan with a drop of olive oil.
3. Add the corn, warm it up for a minute and a half and transfer it to the prepared baking dish.
4. Beat eggs with a mixer with milk, diluted with a pinch of salt, and pour the resulting mixture into vegetables.
5. Sprinkle cheese on top.
6. Preheat the oven to 190 degrees and bake for about 16-18 minutes.

Such simple recipes low-calorie dishes for weight loss with calories will help to add to the diet only healthy foods. With their help, you can quickly lose weight.

Low-calorie food is easily digested in the human body. It allows you to balance nutrition as much as possible, normalize metabolism and get rid of excess weight.

Features of a low-calorie diet

The generally accepted nutritional stereotypes about tasty, but absolutely useless food, not in at its best reflected in the appearance and vitality of the body. A low-calorie diet comes to the rescue. It contains a number of features.

• The basis of a low-calorie menu is foods rich in fiber, which is found in plant foods. That is why plant foods are the basis of a low-calorie diet.
• The diet includes low-fat meat products.
• Be sure to prepare fish and seafood dishes. They are low in calories and easily absorbed by the body.
• Low-fat dairy products are included in the low-calorie diet.
• Reduce the consumption of foods rich in fats and carbohydrates.

• With a low-calorie diet, it is necessary to systematically count the calories contained in the foods consumed. Getting involved in the process, counting calories turns into an exciting activity.

Why you need to count calories

Each person consumes a certain number of calories per day. It should not go beyond the established limits.

A low-calorie diet will benefit those who consume daily allowance systematically kept under control. It is better to initially count the intake of calories than to subsequently exhaust the body with starvation diets.

How many calories per day

A nutritionist can help you accurately calculate the number of calories you need. He will professionally create an individual diet. Calories can be determined independently. There is an average consumption, but there is no daily consumption rate.

It is important to know that any human activity is accompanied by the burning of energy. The higher the physical activity, the more calories are required to maintain tone.

The basic rules that are used when counting calories.

• Men burn more calories than women.
• With age, the number of calories decreases.
• Physical work requires more calories than mental work.
• Daily caloric intake for children depends on age.
• Women who are physically active, pregnant and lactating spend approximately the same amount of calories.

Approximate consumption of kilocalories for adults

Calculation of calories in ready meals and products

How to calculate the number of calories yourself? You can use ready-made recipes for weight loss with calories, or you can calculate the nutritional value of the dish yourself.

The calorie content of foods can be found in the following ways:

1. With the help of a special calculator on the Internet. In the fields you need to enter the names of the products you are interested in and find out the full calculation.
2. Make a calculation based on the calorie table. They can be found online or in cookbooks.
3. Product packaging indicates the number of kilocalories in 100 grams.
4. Start personal diary calories. This will be the best option.

Calculation of calories in ready meals

kcal per 100g * weight = kilocalories of the whole serving

• Write down the name of each ingredient.
• Weigh each product separately.
• According to the calorie table, find the value of each product.
• Using the formula, calculate the number of calories for each product.
• Put them together.
• Get the total calorie content of the meal.

Menu for a week with low-calorie recipes for weight loss

In order for the return on a low-calorie diet to appear, it is necessary to correctly compose the menu. A nutritionist can help you create a personalized diet. The number of calories consumed is set in the range from 800 to 1500 kcal.

Monday

Breakfast number 1:

Rye bread - 1 slice
Processed cheese (20% fat)
medium sized apple
Unsweetened tea or coffee

Breakfast number 2:

Bran bread - 2 slices
Glass of skimmed milk
Apple

A plate of vegetarian soup
Sauerkraut 6 tbsp. spoons
Medium piece of boiled meat
Glass of unsweetened juice

A piece of bread
Thin slice of white cheese
Medium piece of ham
small grapefruit
A glass of tea with linden honey

Tuesday

Breakfast number 1:

Rye bread - 1 slice
Unsweetened tea or coffee
curd cheese
medium grapefruit

Breakfast number 2:

Glass of skimmed milk
Rye bread - 2 pcs.
Half slice of cheese
Lean chicken ham
Apple

Beet soup
Boiled chicken leg
Boiled brown rice
Sauerkraut
Glass of unsweetened juice

low fat yogurt
A piece of crispy bread

2 loaves
Boiled fish with vegetables
medium fresh cucumber
Glass of vegetable juice