Low calorie meals. Low-calorie dishes for weight loss with calories: cook and lose weight with taste

It is traditionally believed that low-calorie meals are created only for those who want to lose weight, however, those who care about their health will not hurt to diversify the menu with light meals.

The main thing when choosing low-calorie dishes is their benefits and balance, so these dishes should contain meat, poultry, fish, and dairy products, in a word, all the elements to create a healthy diet.

And, of course, you should not think that low-calorie food is tasteless and monotonous - with the modern abundance of products, spices, seasonings, even a low-calorie dish will be tasty, aromatic and nutritious.

We offer you a wonderful five low-calorie recipes with calories.

Delicious breakfast right in the glass

A good day should start with the right breakfast.

You can cook it quickly, and drink it straight from the glass.

For two servings take:

• a couple of bananas;
• a glass of skim milk;
• 175 grams of fat-free yogurt;
• a tablespoon of wheat germ;
• a tablespoon of natural honey;
• a pinch of cinnamon and vanilla.

There are only 80 kcal in 100 grams of this dish.

To prepare this quick dish, take a blender and chop bananas into its bowl and put all the other ingredients. Beat everything well until smooth, pour into a glass, sprinkle cinnamon on top and you can drink - a healthy and most importantly nutritious breakfast with a small amount of calories is ready.

Salad with grapefruit and shrimps

Shrimps are a godsend for dieters - they are low in calories, while very healthy and tasty. And you can cook them very quickly.

Grapefruit and spinach are ideal companions for a cold appetizer with shrimp. In 100 grams of such a salad, only 88 kcal.

The ingredients for this low calorie meal are:

• 100 grams of shrimp;
• 100 grams of grapefruit pulp;
• 100 grams of cherry tomatoes;
• 100 grams of fresh spinach;
• a clove of garlic;
• half a teaspoon of sesame seeds;
• a tablespoon of olive oil and a teaspoon of lime juice for dressing;
• salt and pepper.

For a salad, you need to take a grapefruit already peeled, films and seeds. Heat oil in a frying pan and add a clove of garlic to it.

When it becomes golden, remove it from the oil - it will not go into the salad, it only flavored the oil. On it you need to fry the shrimp for a couple of minutes.

Cherry cut into halves and put in a salad bowl, add grapefruit, shrimp, season with lime juice and oil, sprinkle with salt and pepper, mix everything. Just before serving, sprinkle the salad with spinach and sesame seeds.

chicken salad

Chicken breast is a great ingredient for low-calorie meals - it has no fat, but a lot of benefits, it is an excellent source of protein. The breast can be used for a hot dish, or you can make a salad out of it, for example, with apples.

Calorie content - 100 kcal per 100 grams.

The right products for a low-calorie salad:

Bake the chicken breast in the oven and chop, also chop the vegetables. Remove the skin from the apple and chop.

Transfer everything to a salad bowl. For dressing, combine yogurt, mustard and lemon juice, season salad, salt and pepper.

Zucchini puree soup

Vegetables are great foods for those who want to lose weight. They are low in calories and have many benefits.

Zucchini is one of them, but it has other advantages, in particular, it has a neutral taste that can set off and complement the taste of other products. Let's make soup puree from it with a calorie content of only 19 calories!

Ingredients for Low Calorie Puree Soup:

• Chicken thigh;
• 1 medium zucchini;
• 1 carrot;
• Dried dill, parsley;
• Salt pepper.

Boil the broth from chicken and carrots, remove the meat, and in the finished broth, cook the zucchini, previously peeled and diced. Add herbs and spices to soup.

When the zucchini becomes soft, chop the vegetables with a blender. Before serving, put some chicken meat in the soup.

Sea bass baked in the oven

Fish is an excellent source of trace elements necessary for a healthy body. Try to eat fish at least once a week, and if you are on a diet, you can increase your intake, as this product is also low in calories, especially if you choose lean white fish.

Sea bass is perfect. The calorie content of the dish without a side dish is only 140 Kcal.

For 1 serving:

• 1 perch;
• Lemon;
• 3 tablespoons of olive oil;
• Salt and pepper.

If the fish is bought whole, then it needs to be cleaned, the insides, the head removed. If the fish is already gutted, then you just need to rinse it and pat it dry with a paper towel.

Season the fish with salt and pepper inside and out and place in a baking dish. Cut the lemon into thin circles and put them on top of the fish, put a few slices inside.

Spray the fish with oil and put in the oven for 30 minutes at a temperature of 180 degrees. You can serve a salad of greens and fresh vegetables as a side dish for such fish, but rice, even steamed, should be discarded, as it contains a lot of calories.

The list of low-calorie foods can be found in the video.

Many are surprised that the recipes for low-calorie dishes are extremely simple and take only a few lines, while the dishes we are used to are prepared for a long and difficult time. The secret is that low-calorie foods in principle do not require long processing or preparation.

This applies to vegetables and fruits, seafood, cereals. Nothing needs to be fried or stewed for a long time, the products are used either fresh or with minimal processing that does not require standing at the stove - it’s easier than ever to bake fish or chicken breast in the oven or cook cereals in a slow cooker.

Another secret of low-calorie meals is their balance, because with a small amount of calories, the dish should be nutritious, and a person should get all the necessary vitamins and minerals.

Therefore, it is so important to include in the diet both fish and lean meat in small quantities, and sour-milk products, and even bread, only whole grain or from flour with a low glycemic index, such as spelled, which has been fashionable lately, which successfully replaces wheat flour.

Also, the general rule of a low-calorie diet is to reduce the amount of not only fat, but also simple carbohydrates and replace them with more protein.

Basic rules for creating a balanced menu:

1. A person should consume no more than 1500 kcal per day, and no more than 80 grams of fat;
2. Carbohydrates should only be complex, at least 100 grams per day, and simple should not be at all;
3. Be sure to drink clean water - up to two liters a day;
4. Exclusion of sugar, including from drinking - drink either water, or unsweetened tea, or unsweetened compotes.

It is also important to remember which foods should be completely excluded from the diet and which ones should be replaced with forbidden ones. It:

It is also worth remembering that the use of low-calorie meals is contraindicated for some people with certain chronic or acute diseases, so it is better to consult a doctor about the possibility of a diet.

Also, pregnant women and nursing mothers should not adhere to such diets - they need to eat fatty fish, meat, and other foods rich in fats.

Learn interesting recipes for low-calorie sweets from the video.

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Low calorie simple foods for weight loss indispensable in the daily diet.

They are necessary for people who strive to keep themselves in great shape all the time. Agree, because we are not robots, and sometimes you want something tasty with irresistible force.

You do not have to constantly keep yourself "in check", it is impossible to live in persistent psychological stress for a long time.

Just use low calorie recipes for weight loss and diversify your menu.

We have collected delicious and undeniably healthy dishes for people with different gastronomic preferences.

Low-calorie salads for weight loss from simple products - small daily pleasures

Salad salad strife - that's for sure. In such a dish, despite the harmless ingredients, the ill-fated calories can mysteriously hide.

Most often this is the fault of the gas station.

Here you will have to make a personal choice and decide which is better. For example, mayonnaise is not as healthy, but it still has less net energy than flaxseed oil.

We have prepared low-calorie recipes with calories for weight loss or maintaining your body at a certain weight to stabilize after a period of restriction.

Olivier "Vegetarian Style" - 90 kcal

You will need:

1. Carrots - 2 pcs.
2. Processed cheese - 1 pc.
3. Pickled cucumbers - 3 pcs.
4. Potatoes - 5–6 pcs.
5. Onion - 1 pc.
6. Fried mushrooms (optional) - 250 gr.
7. Canned peas - 1 can
8. Homemade mayonnaise - 3 tbsp. spoons
9. Pepper, salt, spices

Boil vegetables in advance, fry mushrooms.

Grind, add cucumbers and cheese. Drain the liquid, and add the peas, finely chopped onions and seasonings to the total mass. Top with homemade mayonnaise.

For a recipe for a delicious low-calorie dish (for weight loss) chop cucumbers and tomatoes.

It is better to take fruits of medium size. Red onion serves as a decoration, cut it thinly, more for color than for taste.

Mix the resulting mass, form cubes and add cheese. It's time for seasonings (olives, oil, lemon juice).

Vegetable salad with arugula - 58 kcal

You will need:

1. Tomato - 2 pcs.
2. Arugula - bunch
3. Parsley - bunch
4. Cucumber - 2 pcs.
5. Dill - bunch
6. Butter - 2 tbsp. spoons
7. Salad - 2 bunches
8. Freshly squeezed lemon juice - 1 tbsp. a spoon
9. Salt

Finely chop the above, tear the leaves. Season the salad. Serve fresh at the table.

Before mastering recipes for easy and fast weight loss with calorie counting , take a close look a photo this enigmatic representative of the cruciferous.

In our country, unfortunately, it is not often used in practice.

Arugula is especially loved in Italian cuisine.

It supports the body with vitamins, protects against pathogenic viruses, increases hemoglobin in the blood and speeds up metabolic processes.

Low-calorie arugula recipes for weight loss - almost always recipes with a lot of fiber, which provides a feeling of satiety for the whole day.

Tip: Eat fruits separately from the rest. Often we leave them for sweets, and this complicates the process of digestion.

Diet soups for weight loss: recipes, exact calories

Similar diet dishes for quick weight loss , a variety of satisfying recipes with calories should make up the majority of your diet.

The dishes below are the perfect lunch or low calorie dinner for fast weight loss.

P we offer you the best recipes, tested on our own experience.

Lentil soup - 44 kcal

You will need:

1. Lentils (red) - incomplete glass
2. Vegetable oil - 1.5 tbsp. spoons
3. Carrot - 1 piece
4. Water - 2 liters.
5. Onion - 1 piece
6. Salt pepper

Cut the onion into half rings and throw into a hot frying pan. Grind the carrots on a grater and fry with butter for a few minutes.

Heat water and add lentils, roast, spices. Wait for the boil and cook for 20 minutes. Focus on the softness of the beans.

All these low calorie recipes for weight loss with accurate calorie information will help you stay slim without particularly limiting yourself in portions.

Borsch with porcini mushrooms - 60 kcal

You will need:

1. Cabbage - 300 gr.
2. Potato - 5 pcs.
3. Beets - 1 pc.
4. White mushrooms - 200 gr.
5. Sunflower oil - Art. a spoon
6. Onion - 1 pc.
7. Tomato (tomato preparation) - 350 gr.
8. Carrot - 1 medium
9. Water - 2.5–3 liters.
10. Salt pepper

The presented recipe serves for exceptionally easy weight loss with the indicated calorie count, just one photo causes appetite, but in reality you just can’t tear yourself away from the plate!

Prepare the vegetables: chop the cabbage, peel the potatoes and cut into cubes.

Chop the tomatoes, mushrooms and beets. Load everything into a slow cooker, add spices and oil, set the appropriate mode for an hour.

Cutlets "Hercules" - 108.7 kcal

You will need:

1. Oatmeal - 2 cups
2. Potato - 3-4 pieces
3. Garlic - 4 cloves
4. Onion - 1 pc.
5. Oil - 2 tbsp. spoons
6. Boiling water - 2 cups
7. Salt, pepper, rosemary

Pour boiling water over Hercules, cover with a plate for half an hour. Blend the onion in a blender. Grate potatoes and add to oatmeal.

Send chopped garlic and spices there, mix everything thoroughly with your hands. Heat a frying pan with oil, make cutlets from the resulting mass and fry in the usual way until cooked.

By the way, oatmeal is in the top three low calorie cereals for weight loss (not counting buckwheat and pearl barley), this is an unusually healthy food.

Almost all low-calorie dishes for weight loss with the addition of hercules consist from simple components, it is not difficult to prepare them.

Snack "Eggplant with tomato and cheese" - 67 kcal

You will need:

1. Eggplant - 400 gr.
2. Processed cheese - 50 gr.
3. Tomato - one large
4. Sour cream - 15 gr.
5. Garlic - 3 cloves
6. Dill - 5 gr.
7. Olive oil - 5–10 gr.
8. Salt

Cut the tomatoes and eggplant into rings, the width of the latter is about 3 cm. Take a baking sheet and grease it with fat.

Lay the rounds one on top of the other and season with salt. Grind cheese, garlic, sour cream and apply the mixture on tomatoes, garnish with herbs. Bake at 170°C for about 20 minutes.

We hope our low-calorie weight loss dishes and recipes with photos piqued your interest in wholesome cuisine.

Such an appetizer will be appropriate even at the festive table.

Sandwich with bean paste - 30 0 kcal

You will need:

1. Beans - 100 gr.
2. Unleavened bread or loaf - 4 pieces
3. Greens - 50 gr.
4. Butter - 40 gr.
5. Vegetable oil - 2 teaspoons
6. Garlic - 3 small cloves
7. Salt

If you dreamed about low calorie breakfast for weight loss , then we found an interesting recipe.

It will be appreciated by those who miss the usual morning sandwiches.

The alternative is quite interesting, and most importantly, it's delicious!

Soak beans overnight. Later, boil until tender, mash with a fork. Salt, add butter, chopped garlic and mix. Fry the bread, spread with pate and garnish with herbs.

can be removed from this low calorie recipe for weight loss for every day sunflower oil and the dish will become even healthier.

The calorie content is quite high, but, firstly, you should not eat more than 50 grams of pate at a time; secondly, it has a lot of protein, which will certainly come in handy for building a beautiful body.

Tip: consume vegetable fats daily (linseed, hemp oil, etc.). Their presence is recommended by sports nutritionists, especially if you follow a special diet.

Simple and tempting sweets in the style of Cheat Meal Days

We offer low-calorie recipes for effective weight loss with a photo for the so-called "chit mils".

Usually one day is chosen, on which it is permissible to slightly exceed the usual caloric content of the diet.

This approach speeds up the metabolism, and you lose weight more efficiently. Sweets ... they are the ones that are banned more than anything else. So let's make them useful and please ourselves on the day off.

Coconut sweets with dried apricots - 375 kcal

You will need:

1. Dried apricots - 200 gr.
2. Coconut chips (or sesame) - 20 gr.
3. Sunflower seeds - 200 gr.
4. Banana - half of a whole
5. Whipped coconut (pulp) - 90 gr.

Soak seeds and dried apricots overnight. Steam the coconut mass. Whisk all the ingredients in a blender and roll in shavings or sesame seeds.

Raw chickpea sweets - 3 90 kcal

You will need:

1. Chickpeas - 300 gr.
2. Walnut - 100 gr.
3. Apple - 100 gr.
4. Date - 5 pieces
5. Cocoa - 2 tbsp. spoons
6. Carob (can be without it) - 3 tbsp. spoons

Boil the chickpeas until soft.

Beat everything, mix together and roll in the rest of the cocoa. You can control the consistency with nuts. No one will guess what they are made of!

Banana pancakes - 172 kcal

You will need:

1. Banana - 3-4 pcs.
2. Baking powder - 1 teaspoon
3. Flour - 4 tbsp. spoons
4. Salt

Mash the bananas with a fork, add the rest of the ingredients, mix well.

Fry the resulting dough on both sides like regular pancakes.

Tip: Eat banana pancakes with fresh berries or sour cream.

Life-Reactor wishes you bon appetit!

The key to good health and a beautiful fit figure is a healthy diet. Millions of women strive to lose extra pounds, but how to lose weight, where to start? Of course, with food. This article will tell you about the most important points, what you need to pay attention to, how to cook, what to combine with, as well as how to properly compose a diet menu.

1. Low-calorie meals - this principle involves reducing the caloric content of the diet while maintaining the required amount of vitamins and minerals that enter the body with food. This does not mean that fats and carbohydrates should be completely removed from the diet, they should be, but within reasonable limits. In addition, you should not resort to mono-diets, for example, eat only apples or kefir all day;
2. The regularity and frequency of meals is another important principle. In order not to overload the intestines and maintain optimal body weight, it is necessary to eat 5-6 times a day. In this case, the total number of calories should not exceed the maximum daily allowance. Avoid casual snacks (buns, sweets, cookies) - these are fast carbohydrates that cause a short-term feeling of satiety, in just an hour the appetite will appear again;
3. Sport is another principle of any diet. Do not forget that a beautiful and healthy body is the result of the well-coordinated work of an active lifestyle and proper nutrition. To lose weight, at least minimal physical activity is required.

IMPORTANT! Avoid mono-diets and random snacks! Eat less, but more often!

Fish or meat?

Meat and fish are unique products that must be included in the diet without fail. Moreover, fish cannot replace meat, and vice versa. Diet lunch always includes fish or meat. But first things first.

Fish is one of those few foods that simultaneously contain both micro and macro elements (iron, phosphorus, calcium, magnesium, selenium), and vitamins (A, D, E), and amino acids. Plus, there is very little fat in fish (up to 30%). All these substances in the complex are necessary for the normal functioning of the body. For overweight people, river fish is ideal, since it contains only 2.5% fat. When it comes to protein, fish is a valuable source of high-quality protein, which contains all the necessary amino acids. The most valuable breeds in terms of protein content are salmon and sturgeon fish species (trout, salmon, beluga, salmon). Fatty ones include herring, mackerel and others. Fish dishes are also considered valuable sources of iodine, fluorine and phosphorus.

Meat is always present in the diet, most often it is veal, beef, lean lamb and pork, as well as turkey, rabbit and chicken meat. Meat of geese and ducks is used less often, since the fat content in it is about 30%. Meat is a good source of iron, potassium and phosphorus, proteins and vitamins of group B. In terms of protein content, turkey is the leader - 22%, beef and chicken meat - 18-21%, fat is most in pork (fatty varieties up to 49%). In proper nutrition, meat is usually present in boiled, baked form, and steamed meat is also very useful.

Porridge is our joy

Since ancient times, cereal dishes have been considered the most useful. But in modern society, for some reason, there is an opinion that porridge is the food of children. This is not entirely true, because Cereals are rich in vitamins, minerals, fiber and carbohydrates. All this in a complex is necessary for a person. The main plus of cereals is that they are well absorbed, they are cheap, and most importantly, cereal dishes for weight loss for every day help to effectively lose weight. The main thing is to know which cereal to use and how to cook it.

• Buckwheat is rightfully considered the most useful. It is high in protein and low in carbohydrates. In addition, buckwheat is rich in vitamins P and B, magnesium, potassium, iron, iodine and phosphorus. The high fiber content allows you to “cleanse” the intestines, due to this, weight loss occurs. Buckwheat porridge without oil is a low-calorie food;
• Oatmeal is also rich in vitamins, including rare vitamin H. Oatmeal cereals reduce blood cholesterol and are able to remove toxins;
• Wheat groats are good because they contain complex carbohydrates. To process these carbohydrates, the body will need more time, which means that the feeling of hunger will not come soon;
• Rice porridge cooked with water without the addition of salt and sugar is an excellent dietary dish.

You can also include cereals from pearl barley, semolina, corn grits in dietary menus. The main thing is to cook them with a minimum amount of salt and sugar. It is best to combine cereals with fruits and nuts.

Milk and diet?

Milk and dairy products very often form the basis of various diets. And this is understandable, because. milk and products made from it have dietary properties. The fact is that they contain almost all the substances necessary for the body in a balanced form, which means that the absorption of such products is maximum. So, for example, the main source of calcium is milk, it contains so many vitamins, minerals and proteins. In dietary nutrition, fat-free products are most often used, such as low-fat kefir, cottage cheese, yogurt and milk. The fat content in such products varies from 0.2% to 1%. You can find these products in any store.

As for cheeses, while following the diet, it is considered advisable to include low-salted, mild cheeses in the diet.

Importance of fruits and vegetables in the diet

Vegetables and fruits are unique in that almost all of their list can be used in dietary nutrition. The variety of fruits and vegetables is so huge that you can cook new dishes every day, from which you can lose weight. The main thing to understand for yourself is that the guarantee of normal digestion is the uninterrupted intake of fresh vegetables and fruits into the body. The fact is that in their composition they contain special substances - enzymes that stimulate the secretion of the digestive glands. And this, in turn, ensures good digestibility of proteins.

Plus, vegetables and fruits contain a huge amount of vitamins and minerals, as well as useful fiber. In fact, the body is able to get enough, while getting the maximum benefit and a minimum of calories. Most often, vegetables are included in the diet for losing weight in the form of salads, steamed vegetables are very useful. Well, everyone is used to eating fresh fruits.

Proper nutrition for weight loss: how to start?

Starting to eat right is not difficult, it is difficult to stay afloat. But I really want to see in the mirror a slender and beautiful figure like a fitonya. So where to start and most importantly, how not to "go away" from the race? Proper nutrition or simply PP is the key to a successful fight against excess weight. To comply with the PP, you can prescribe a few simple rules for yourself:

• Breakfast should be complex carbohydrates. Ideally, this is any porridge without sugar. Sweet tooth can add fruit to it;
• The first pre-lunch snack is an apple, fat-free cottage cheese, nuts and dried fruits, no buns and cookies;
• Lunch must be a mixture of carbohydrates, proteins and fiber. For example, it can be boiled chicken with a side dish of buckwheat porridge and any vegetable salad;
• The second snack can be yogurt or the same low-fat cottage cheese, the main thing is to monitor the portion size;
• The ideal dinner are dishes that are high in protein and fiber, such as steamed fish with beans and vegetable salad. Dinner should take place 2 hours before bedtime.

It turns out that there is nothing complicated, right? And in order not to break loose, always remember what you are striving for - a harmonious reflection in the mirror!

Diet Menu Basics

Each of us sooner or later think about the diet. Diet food is a list of products, usually low-calorie and balanced in composition. It depends on the preference of the person and his state of health. The total number of calories consumed per day should equal the calories expended by the body. That is why it is important that meals are balanced in terms of protein, carbohydrates, fats, minerals, fiber and vitamins.

What products should form the basis? Any diet menu should include fresh vegetables and fruits, fish, meat, milk and dairy products, cereals and egg dishes, as well as greens, dried fruits, nuts. Preference should be given to such types of heat treatment as baking, stewing, steaming and boiling. Dishes with minimal heat treatment contain more nutrients.

Sample 7-Day Menu

— 1 —

• A glass of any freshly squeezed juice, 150 g of steamed cheesecakes with spinach, 30 g of whole grain bread, 1 cucumber and a cup of regular tea;

• Any fruit of your choice (banana, apple, pear), a glass of orange drink;

• A serving of rice soup with broccoli, 100 g chicken schnitzel, 100 g sliced ​​​​tomatoes and avocados, a glass of dried apricot compote;

• 2 tangerines, a cup of tea with blueberries;

• A portion of steamed vegetables with turkey meatballs, 100 g of any fresh vegetables, a cup of tea with bergamot;

Total: approximately 964 kcal

— 2 —

• Breakfast:

A glass of any fruit juice, 100 grams of 1% curd mass, 1 black bread toast, a cup of weak coffee;

• Snack:

2 peaches or 3 apricots, a cup of mint tea;

• Dinner:

A portion of mushroom soup with low-fat sour cream, a portion of stewed rice, 100 g of catfish for a couple, (tomato sauce is allowed), a glass of cherry juice with a slice of lemon;

• Afternoon snack:

100 g fresh pineapple, a glass of milk smoothie with a handful of any berries;

• Dinner:

100 g stewed rabbit with vegetables, a cup of tea with a spoonful of honey.

Total: approximately 1041 kcal

— 3 —

• Breakfast:

30 grams of rye bread toast with curd cheese (20 g), 80 grams of steamed pumpkin with pine nuts, a cup of weak coffee;

• Snack:

1 orange or grapefruit to choose from, 125 ml low-fat fermented baked milk;

• Dinner:

A portion of chicken broth with herbs, 100 g lean salmon steak, 100 g sauerkraut, a cup of oregano tea;

• Afternoon snack:

100 g low-fat cottage cheese, 50 g nuts, a glass of any fruit juice;

• Dinner:

A portion of steamed young zucchini with 100 g of stewed turkey, a cup of mint tea with honey;

Total: 1068 kcal

— 4 —

• Breakfast:

Black bread and slightly salted salmon sandwich 30g/20g, 100g peeled turnips, a cup of tea with pieces of dried apples;

• Snack:

Any fruit of your choice (orange, grapefruit, apple or pear), 125 ml low-fat fermented baked milk;

• Dinner:

A serving of bean soup with croutons, 100 g of lean veal chop, a serving of buckwheat porridge, a cup of black tea;

• Afternoon snack:

100 g prunes, a cup of green tea;

• Dinner:

A serving of beans with shrimp, a cup of herbal tea;

Total: approximately 1034 kcal

— 5 —

• Breakfast:

75 grams of cod liver pate with black bread toast, 100 grams of cucumber salad with spinach and low-fat yogurt, a cup of green tea;

• Snack:

Baked pear with cranberries and a spoonful of honey, a glass of milkshake with blueberries;

• Dinner:

A serving of carrot and bean puree soup, 100 g fish casserole with rice, 1 tomato, a glass of strawberry compote;

• Afternoon snack:

Kiwi 2 pcs., a glass of low-fat kefir;

• Dinner:

Peppers stuffed with vegetables, a salad of any vegetables with low-fat yogurt, a cup of tea with barberry;

Total: approximately 983 kcal

— 6 —

• Breakfast:

100 g steam omelette with herbs and tomatoes, 100 g pickled green beans, a cup of chicory with cream;

• Snack:

2 apricots or kiwis to choose from, 125 ml low-fat yogurt;

• Dinner:

A portion of cabbage soup with celery, 100 g of stewed pork (not fatty!), 150 g of boiled Brussels sprouts, a glass of apple compote with orange zest;

• Afternoon snack:

1 banana, 125 ml low-fat kefir or yogurt;

• Dinner:

120 g fat-free cottage cheese with spinach, rye bread toast, 100 g fresh vegetables, a cup of green tea;

Total per day: approximately 997 kcal

• Breakfast:

Portion of oatmeal on the water with dried fruits, 100 g of fruit salad, a cup of tea with thyme;

• Snack:

Any fruit of your choice (pear, orange, banana, grapefruit, apple), 125 ml low-fat yogurt with cereals;

• Dinner:

A portion of pumpkin soup, 100 g of baked chicken, 150 g of Beijing cabbage salad with olives, a glass of dried fruit compote without sugar;

• Afternoon snack:

Mango, a cup of green tea;

• Dinner:

100 g stewed squid in tomato sauce, 100 g stewed rice, 100 g sauerkraut, a cup of tea with chamomile and a spoonful of honey;

Total: approximately 1009 kcal

IMPORTANT! If before going to bed you feel hungry, and food appears before your eyes, you can afford a glass of low-fat kefir (+ 80 kcal). Unlimited water consumption.

Recipes for the first dietary dishes

When preparing light dietary soups, it is important to follow a few simple rules:

1. Products must always be fresh;
2. Salt is used to a minimum;
3. Soup must be cooked quickly in order to preserve all the most useful;
4. No bouillon cubes and other harmful chemicals;

Meat soups are prepared on the second broth from lean meats, this method allows you to fight calories.

As an example, consider a few simple recipes that are easy to prepare at home. These are not only delicious PP dishes, but also healthy ones.

• 1) Rice soup with vegetables

Calorie content of 1 serving - 25 kcal

In order to prepare soup for 8 servings, you will need 2.5 liters of broth, 100 grams of cabbage, onions, sweet peppers and tomatoes, 75 grams of carrots, 40 grams of rice, 40 grams of sour cream (15%), 50 grams of tomato paste, greens, salt and pepper as desired.

Cooking:

• 1. Finely chop the tomatoes, peeled potatoes and onions, grate the carrots.
• 2. Bring the prepared vegetable broth to a boil, put the potatoes and washed rice into it. Fry the onion, carrot and tomato paste separately in a frying pan.
• 3. Add chopped bell pepper and cabbage to the broth, salt if desired and cover. Before removing from heat, add fried vegetables, herbs to the soup, let the soup boil and remove from heat.

Serve with sour cream. This is a simple dish, it is prepared quickly.

• 2) Vegetable soup with chicken

Calorie per serving - 90 kcal

To prepare soup for 4 servings, you will need 200 grams of skinless chicken breast, 1 carrot, 2 medium potatoes, 1 sweet pepper, 50 grams of vermicelli, 1 onion, any herbs, salt and spices to taste.

Cooking:

• 1. To avoid extra calories, you need to boil the chicken breast in advance in a separate broth.
• 2. In a separate saucepan, bring 1 liter of water to a boil, lower the chopped potatoes, onions, carrots and peppers into it.
• 3. 5 minutes before readiness, add vermicelli and chopped chicken breast to the soup, season with salt. Add greens before serving.

We lose weight in a delicious way: recipes for simple diet dishes

Diet does not mean abstinence or cooking super complex dishes. Low-calorie dishes, first of all, are variety and ease of preparation. The following PP recipes for low-calorie dishes are proof of this.

1) Pumpkin-apple puree with cinnamon and turmeric

• Calorie content of 100 g of the dish - 49.4 kcal

For cooking, you need 300 grams of pumpkin, 2 apples, 200 ml of low-fat yogurt, cinnamon and turmeric, one pinch each.

Cooking:

• 1. Peel the apples, remove the core and divide into slices. Peel the pumpkin and cut into small pieces as well.
• 2. Steam the apples and pumpkin in a double boiler until softened, this will take about 6-8 minutes.
• 3. Put the pumpkin and apples in a deep bowl, mash with a blender and wait for it to cool completely. Then combine the puree with yogurt, season with cinnamon and turmeric.

Diet puree is ready.

2) Oriental pilaf with chicken

• Calorie content of 100 g of the dish - 108 kcal

For cooking, you will need 400 grams of chicken fillet, 2 onions, 3 medium carrots, 5 green hot peppers, 150 grams of long rice, 15 grams of vegetable oil, spices to taste (paprika, bay leaf, black pepper), salt.

Cooking:

• 1. Cut the chicken fillet into small cubes and lightly fry in vegetable oil.
• 2. Add finely chopped onions and carrots to the chicken in cubes, let them sweat under the lid.
• 3. Rice for oriental pilaf must be washed in advance and soaked in cold water for 20 minutes. Then add swollen rice to meat and vegetables, season with spices and salt, put pepper pods on top, cover and leave for 20 minutes until fully cooked.

This dish is filled with the aroma of oriental spices.

To get the maximum benefit from cooked dishes, you can resort to the following tricks:

• You need to salt the first dishes at the very end, so the salt will be evenly distributed over the entire surface of the products, and the beneficial substances will not “leave” into the broth;
• When cooking first courses, intensive bubbling cooking should be avoided, so you can save most of the vitamins in vegetables;
• Steamed dishes are considered the most dietary - they have little fat and no harmful crispy crust. If you do not have a double boiler, you can use a deep saucepan and a regular sieve;
• Healthy side dishes are, first of all, steamed vegetables or stewed without oil;
• Salads should be seasoned with low-fat yogurt or olive oil.

Thus, anyone can follow a diet, the main thing is to include more fresh vegetables, fruits, dairy and cereal dishes in the diet for weight loss, and healthy food is very tasty. Well, if you combine PP with sports, you can achieve the best results!

Hi all! Today we will consider an important topic, the knowledge of which will allow us to normalize all indicators of the body's work - low-calorie dishes for weight loss with an indication of calories.

Foods with a low calorie content are well absorbed by the human body. With the help of low-calorie dishes, it is possible to establish a rational balanced diet, normalize metabolic processes and, of course, get rid of excess body weight.

What are the benefits of a low calorie diet?

Stereotypes that healthy meals don't taste good don't do people any good. A low-calorie diet breaks these habitual ideas. Let's consider these features.

Why is calorie counting necessary?

The daily menu, of course, has a certain calorie content. The task is that the daily calorie content should not exceed a certain limit. This diet is useful for people who are accustomed to constantly control their diet. This is much better and healthier than eating everything and then going on an exhausting diet.

With an accurate calculation of calories, a specialist in the field of nutrition will help, who will select the right diet for this person. In this case, the degree of a person is certainly taken into account. The higher the activity, the more calories are needed for the normal functioning of the body.

calorie counting rules

Before you start calculating the calorie content of your menu and compiling the optimal diet, consider the basic principles of calorie expenditure.

• Calorie expenditure in men is higher than in women.
• Calorie expenditure decreases with age.
• Mentally active people burn fewer calories than physically active people.
• For children, calorie consumption depends on age.
• Calorie expenditure in pregnant, lactating and physically working women is approximately equal.

This can be done in several ways.

• Using a calculator that is available on the Internet. It is enough to enter the names of the products in the appropriate lines, and you can quickly get the desired result.
• Calorie tables. The table of the most low-calorie products for weight loss can also be found on thematic sites. Similar tables are published in some cookbooks.
• Pay attention to product packaging. The energy value is written on them per 100 grams.
• Nutritionists advise keeping a special calorie consumption diary. This work requires accuracy and scrupulousness, but the result is worth it. According to experts, this is the best option. So you can make a list of low-calorie foods for weight loss.

The algorithm for counting calories for ready-made meals is somewhat more complicated.

• Write down the names of all ingredients.
• Find, by weighing, the mass of each of the products that make up this dish.
• Find the energy value of all products included in this dish according to the corresponding table.
• Calculate the calorie content of each ingredient. To do this, the mass of the product per serving is multiplied by its energy value at the rate of 100 grams.
• Find the sum of the obtained values. This will be the energy value of a complex dish.

Secrets of rational nutrition

What needs to be done to achieve good results?

• Stock up on the right set of products in the refrigerator. You need to take care of a set of spices and seasonings in advance.
• Plan your menu ahead of time.
• So that cooking does not take a lot of time, prepare semi-finished products.
• Buy a special kitchen scale, get a special notebook, always have a calculator handy. Make a list of low-calorie foods that help you lose weight. Do not stop there - look for new recipes, discover new products.
• Make sure there is water nearby. Increased water intake will gradually become a good habit and will allow you to cope with hunger.
• If your age is over forty years old, start using fish oil (preferably in capsules). It allows you to successfully cope with the feeling of hunger.

Consider meals and snacks during work hours. Get comfortable dishes, beautiful bowls for food. Let losing weight become for you not a burdensome duty, not a burden, but a truly enjoyable experience.

A few words about dishes that you can’t eat (or at least in very limited quantities).

• "Fast food" with a huge number of calories that do not bring any benefit.
• Sweet and floury dishes.
• Margarine.
• Be very careful with carbonated drinks, which contain a large amount of sugar.
• Sausages.
• Crisps.
• All alcoholic drinks are prohibited.

Make sure that the meals you eat combine vegetable fats and complex carbohydrates. It is this combination that stimulates fat burning.

Are there any disadvantages?

With all the advantages, it also has its drawbacks. The main disadvantage is that, when returning to the previous diet, the lost kilograms return very quickly. Therefore, if you want to consolidate the result, you can not abruptly leave the diet.

Sometimes, due to a small amount of calories, you will feel worse because energy is required for all processes in the body. Therefore, a diet with less than 1000 calories is not suitable for a long time.

Recipes for delicious and healthy dishes for weight loss

Many people are interested in the list of products that burn fat for fast weight loss. Let's try to figure out on what basis we will build a low-calorie diet.

You can't cut out fat completely. The percentage of fat in the total calorie content of the menu should not exceed 20. This fat contains foods such as nuts, vegetable oil. The source of protein is lean meats (lean beef, chicken, rabbit, turkey). The source of complex carbohydrates will be foods such as cereals, grain varieties of bread.

An important part of a low-calorie diet is foods that are high in fiber. There is a lot of fiber in plant foods. It is she who is the basis of a diet with a small amount of calories. The diet should also include lean meats, fish, and seafood. It is desirable to use meat in boiled and stewed form. The latter, in addition to having a low energy value, are well absorbed by the body.

A mandatory component of a low-calorie menu are dairy: low fat or low fat. If you are a fan of fatty cheeses, you need to replace them with less fatty ones. The use of cereals and other foods high in starch is welcome.

Cooking technology– baking in the oven, boiling, poaching or steaming. The number of meals should be at least five, in small portions. Increase your water intake to two liters per day. If you are going to replace water with compote or fruit drink, be sure to consider their calorie content.

Here are some interesting low calorie recipes that will help you get lean quickly. In addition to them, you can familiarize yourself with wonderful ones for fighting excess weight.

Oatmeal salad

Ingredients:

• Oatmeal - 1 cup.
• Honey - 1 tablespoon.
• Green apples - 1 pc.
• Lemon juice - to taste.

Mix honey and lemon juice. Cut apples into thin slices, mix with cereal. Season the finished salad with a mixture of lemon juice and honey.

Ingredients.

• 1 beet.
• 0.5 cup white beans
• 1 green apple.
• Vegetable oil (olive or sunflower) - 1/8 of a glass.
• Lemon juice - an incomplete tablespoon.

Boil the beets until cooked, peel. Boil white beans. Peel the apple, cut into small plates. Grate the beets on a coarse grater. Combine apple, beets and beans, season with oil and lemon juice.

Ingredients.

• 0.5 l chicken, beef or vegetable broth.
• 1 tomato.
• 1 small onion.
• 1 clove of garlic.
• ¼ cup rice (brown is best)
• A little vegetable oil for frying

Wash the tomato and cut into small cubes, peel the onion and garlic, fry in vegetable oil for 3 minutes, season with broth, bring to a boil. Add rice to boiling soup, cook until tender.

Ingredients.

• 3 pcs. celery.
• 1 medium sized carrot.
• 0.5 zucchini.
• A little vegetable oil for frying.

Wash vegetables. Peel celery, carrots and zucchini, cut into small cubes, simmer in oil. First you need to put carrots in the oil, then onions, celery and, finally, zucchini (you can replace it with zucchini). Leave for three minutes. Then the cooked side dish of vegetables is salted to taste and finely chopped greens are added.

Ingredients.

• 2 sweet apples.
• 0.5 cups of milk.
• The white of one egg.
• Honey - one teaspoon.
• Juice squeezed from ¼ lemon.
• Gelatin.

Soak gelatin in milk for 0.5 hours. Wash apples, peel, cut into quarters, remove seeds. Bake apples until they are soft. Blend apples until pureed. Combine egg white with lemon juice, beat.

Combine the mixture of milk and gelatin with whipped protein. Add apples, honey. It remains only to decompose the finished dessert into molds and leave to cool.

The main thing to remember is that the path to a slim figure and health should be full of joy and positive. Forget about constant diets, accompanied by breakdowns, irritation, remorse and lack of results.

Delicious, beautiful and healthy food will become a bridge to a new life. And you will notice with pleasant surprise that the excess mass will gradually lose ground.

Always yours, Anna 😉

Wanting to get rid of excess weight, everyone should understand that the secret of success lies in an integrated approach. It is important to harmoniously combine exercise and diet. Today, more and more people are refusing tough express weight loss programs that require a complete rejection of a number of products, giving preference to healthy low-calorie foods.

With proper nutrition, you can not only eliminate excess weight without feeling hungry, but also consolidate the result for a long time, improve well-being. Low-calorie meals are prepared from simple products that are always on hand or in the nearest store. All you need to change your diet and start cooking is to pick up recipes with calories.

PP Principles for Weight Loss

The basic principles of proper nutrition for losing weight are quite simple and boil down to the following:

• Consider calories and BJU. The energy and nutritional value of products, as well as the ratio of proteins, fats and carbohydrates, are extremely important when compiling a dietary menu. To lose weight, the number of calories consumed must be less than their consumption. The basis of the diet should also be fiber. It is best to combine them with. But vegetable and animal fats should be minimized.
• Avoid harmful foods. Sweets, bakery products, pastries, carbonated drinks, coffee should be completely excluded from the menu. It will not be superfluous to get rid of bad habits, because alcohol, for example, refers to foods with a high calorie content. If you have a choice - to cook from pork or beef, the second type of meat will be preferable.
• Choose food processing methods that do not require the use of fats. It is important not only to find what to serve to the table, but also to understand how to cook food in order to preserve its beneficial properties for the figure and the body as a whole. The simplest and most convenient cooking methods do not require an excess amount of oils. It is best to cook in the oven, slow cooker, steam.
• Drink a lot. Water is the foundation of our body. Dehydration should not be allowed, this will negatively affect the figure and well-being. The daily norm of water is 2 liters.
• Make a menu for every day, for a week. Think about the first and second courses in advance, write down which ones you will cook for breakfast, lunch and dinner. If the holidays are approaching, make a menu for the New Year, Birthday, etc., include low-calorie foods in it.

Food should be as balanced as possible and satisfy all the body's needs for vitamins, minerals, acids and other useful substances. To better understand calories and BJU, we bring to your attention a table of products indicating these data.

Secrets of cooking with a minimum of calories

Cooking healthy meals can be tasty and very simple if you have a few easy recipes with a photo, a detailed description of the processes and calorie content. We offer several options that you can cook both for yourself and for the whole family. Salads can be vegetarian, consisting exclusively of vegetables (zucchini, pumpkin, eggplant, beans, etc.), and meat (with the addition of chicken breast or turkey).

Salads

For many, salads are synonymous with weight loss. Fillings make them satisfying. Give up mayonnaise, use olive oil and homemade sauces, this will help make the salad as dietary as possible.

raw mushroom salad

Prepared from champignons. This type of mushroom is different in that they can be eaten without heat treatment, it is enough to wash and clean. Calorie content of 100 grams of mushrooms is 22 kcal. In combination with the rest of the ingredients, the calorie content of the salad will be no more than 50 kcal. To prepare, take:

• 150 gr mushrooms;
• the same number of cherry tomatoes;
• half a sweet purple onion;
• 1 PC. bell pepper;
• greens;
• pepper and salt to taste;
• 1 st. l. soy sauce;
• 2 tbsp. l. olive oil.

1. Prepare the mushrooms, wash them, dry and cut.
2. The rest of the vegetables also need to be washed and peeled, chopped.
3. The greens are finely chopped and added to the rest of the vegetables.
4. The dish must be peppered, salted, seasoned with soy sauce and olive oil.

Apple and celery salad

The dish is very tasty and healthy. Optionally, you can add ingredients or replace them with analogues. The calorie content of 100 grams of lettuce is 45 kcal. For cooking you will need:

• 2 celery stalks;
• 2-3 apples;
• head of cauliflower;
• 1 st. l. grain mustard and the same amount of sesame;
• 1 st. l. lemon juice and 2 tbsp. l. olive oil;
• greens;
• seasonings and salt to taste.

1. Wash celery, cut into slices.
2. Divide the cauliflower into florets and blanch.
3. Peel the apple, cut into strips and pour over lemon juice.
4. We cut the greens, we introduce it into the salad.
5. Separately, we prepare a dressing of olive oil, mustard and sesame seeds.
6. Add dressing to salad, mix well and serve.

Salad "Appetizing" with chicken

This salad is an ideal source of vitamins and protein. The calorie content of 100 grams of a dish does not exceed 90 kcal. Served with a serving of brown rice, it makes a great dinner. To prepare the salad, take:

• 150 gr chicken;
• 5 cherry tomatoes;
• lettuce leaves;
• basil;
• 15 g of hard cheese with low fat content;
• salt to taste;
• 1 st. l. olive oil.

1. Boil or bake chicken fillet, after sprinkling with spices and drizzling with olive oil.
2. Cut the cooked chicken into small pieces.
3. Wash lettuce and greens, finely chop.
4. Cut the tomatoes into quarters.
5. We combine all the ingredients, salt to taste, three cheese on top and season with olive oil.

Meat dishes

Hot meat dishes are the main source of protein and amino acids necessary for muscles. You can cook from low-fat varieties of meat and poultry, minced meat, liver and even fish. It is better to serve a meat dish with vegetables, for example, a serving of green beans. But it is better to forget about the use of potatoes. This root vegetable contains a lot of starch, and is poorly absorbed along with meat.

A chicken in the oven

The calorie content of the dish is 120 kcal per 100 grams. To prepare, take:

• 350 gr chicken fillet;
• 2-3 tomatoes;
• 1-2 zucchini;
• 1 carrot;
• rosemary, basil, dill, parsley;
• 2 tbsp. l. olive oil;
• salt and spices to taste.

1. We clean the fillet, cut it into small slices, salt, add spices and a little greens, leave to marinate for half an hour.
2. Wash and clean vegetables, cut into slices, slices or straws, salt.
3. We put the fillet and vegetables in the sleeve, sprinkle with olive oil, bake for 40 minutes at a temperature of 220 degrees.

chicken casserole

100 grams of juicy casserole contains 160 kcal. It is best to eat it for breakfast or lunch. To prepare it, you must have on hand:

• 500 gr broccoli;
• 2 eggs;
• 300 gr minced meat;
• 1 onion;
• 1 st. milk;
• 1-2 bell peppers;
• greens;
• 50 gr of hard cheese;
• spices and salt to taste.

1. Boil broccoli for 5 minutes.
2. Whisk milk and eggs in a separate container.
3. In a blender, chop the onion and add it to the minced meat.
4. Wash bell pepper and cut into rings.
5. Grease a baking sheet with olive oil, spread the broccoli, bell pepper and minced chicken.
6. Pour everything with the egg-milk mixture, three cheese on top, bake for 40 minutes at a temperature of 180 degrees.

desserts

Many people cannot imagine their life without sweets, and with PP it is very important to exclude sweets from the diet. Fortunately, store-bought sweets and cookies can be replaced with delicious and healthy desserts made from cottage cheese, fruits, pumpkins, etc.

Curd dessert

100 grams of such yummy contains only 65 kcal. Additives can be changed depending on the season. For cooking you need:

• 200 gr fat-free cottage cheese;
• 70-100 ml low-fat yogurt;
• berries and fruits.

1. We grind the cottage cheese through a sieve.
2. Add yogurt and decorate the dish with berries.
3. If sweetness is not enough for you, use 1 tsp. honey.

strawberry marshmallow

You can cook it not only in the summer. The main ingredient can also be frozen. To prepare a treat with a calorie content of 78 kcal, you will need:

• 200 gr strawberries;
• 1 pack of gelatin;
• ½ tsp stevia;
• half a lemon.

1. From the washed strawberries you need to make a puree.
2. Add gelatin to the mixture and let it brew for 1-2 minutes.
3. Add the juice of half a lemon and stevia to the berry puree.
4. We put the mixture on the fire, but do not boil. Our goal is to dissolve the gelatin.
5. Cool the cocktail and beat it with a mixer for 5-7 minutes.
6. Cover the form with parchment, pour the mixture into it and refrigerate for 3 hours.

Baked apples, pumpkin, pear, quince - all this can also be attributed to dietary desserts. However, sweet tooth should remember that desserts can be consumed in a limited way and only in the first half of the day.

Low-calorie slimming dishes are a way to gently and smoothly lose weight without harm to health. Cooking them is simple and easy. It is better to eat losing weight 5-6 times a day in small portions. Diet food can be varied and original, the main thing is to show imagination and have the desire to change your figure for the better.