Low calorie meals at home. The most delicious low-calorie meals and products for losing weight

“Everything that is beautiful in this life is either immoral, or illegal, or leads to obesity,” said Oscar Wilde. It's hard to say how immoral peanut pie is or how illegal foie gras is, but where they lead is obvious. ELLE has chosen the most high-calorie dishes in the world.

If you think that sausage can be different and there are options that “may be a little bit”, then you are mistaken. There are no "light" sausages in nature. They are usually made from pork shoulder meat, and this is one of the most fat-rich parts of the carcass. There, in the sausage, the fat itself is sent - in its pure form. The result is not surprising: in one slice of sausage, which you decide to treat yourself to, the content of hazards goes off scale. Remember: one hundred grams of this yummy can contain almost 30 grams of fat. This - if translated into a percentage - more than in the notorious burgers. Conclusions are up to you.

Not a dish, but a deceit. We are now talking about those sandwich options that some establishments offer from the generosity of the soul. Formally, tuna is a healthy food, but. The melted cheese, abundantly covering the fish and bread, plus the mayonnaise spots are bearing fruit. The result is almost 1500 calories, 101 grams of fat. Again, such a sandwich can be quite harmless, but then you will either have to make it yourself or choose a restaurant (cafe / fast food) carefully.

Beware of such goodies, especially since they can often be found in the dessert menu of a particular establishment. Of course, it is difficult to resist, but remember that a piece of this cake, in which caramel and pecans met, will “give” you 23 grams of fat. And what did you want from a sweet rich in vegetable fats and cooked in butter?

The iconic Big Mac burger has 540 calories. Moreover, Russian fans of the world-famous fast food brand can’t complain at all - the domestic Big Mac upgrade is 30 calories lighter than the original, American version. However, this is a lot. Although, of course, everything is relative. In Vegas there is an institution with a cheerful name Heart Attack Grill. A local hit is a superburger weighing more than a kilogram. It consists of four cutlets, each weighing 230 grams, two dozen pieces of bacon, eight pieces of cheese, a whole tomato, half a head of onion. Now attention: the calorie content of this monster is almost 10,000 calories. The dish also costs a lot, but if you are a big person in every sense, there is a chance to save a lot: according to the rules of the institution, customers whose weight exceeds 160 kilograms can eat there for free. There is only one condition - everything that is ordered, you need to eat on your own, without outside help. This is really Heart Attack Grill.

After simple burgers, let's turn to haute cuisine. And let's not be mistaken about her, naively believing that expensive means useful. Special duck or goose liver - not only taste, but also fat. 44 grams of fat per 100 grams of foie gras - draw your own conclusions before you take on this truly delicious delicacy.

It would seem, you would think, chicken chop. However, in order to make the apotheosis of calorie content from chicken, which is generally quite tolerant meat in terms of fat content, you need to use breading, butter and cheese. That is, to be specific, we beat off the chicken, roll it in breadcrumbs, not forgetting the mayonnaise and eggs, fry it sincerely and generously in oil. And, of course, pour cheese sauce with might and main (another killer option is cream sauce). Voila, the dish is ready. Dose - 81 grams per serving.

Chocolate syrup, ice cream, cookies, full-fat milk - all this is part of the famous cocktail, which is also available to Russians. “Shake one glass of milk with two glasses of vanilla ice cream, adding a little sugar. Then you just have to pour the cocktail into glasses, pour over the chocolate sauce and decorate with crushed Oreo cookies. As you can see, everything is very simple and fast,” anonymous culinary experts write on numerous gastronomic sites, and their insinuating intonation “everything is very simple and fast” is akin to the whisper of a tempter demon. No, this is not an attack of graphomania - "Oreo" is indeed a devilish drink, because it has 2600 calories. Be careful.

What is cheese? Milk in concentrated form, that is, a lot, a lot of fat. If we melt a lot of cheese and then eat it with bread, we should not think that there will be no retribution. It will - and it will come to you in the form of extra kilos. 50 grams of fat - here it is, a shock dose of fondue portion. The nuance is that the concept of a portion in relation to fondue is very conditional. Just know - there is a lot of fat.

Now doctors and nutritionists recognize that the basis of a healthy lifestyle and nutrition is counting calories. Low-calorie, easy-to-find everyday meals that will delight you and your loved ones can be found in this article. Of course, recipes for losing weight can be subjected to minor changes, seasonings can be chosen - but their energy value will also change. Whether to salt foods - decide with your doctor.

Salads are the basis of many diets. They are strongly associated with a healthy lifestyle and calorie counting.

hot rice

Three servings, calorie content of each - 190 kcal. To make this salad, you will need:

• 200 g of rice;
• 100 g of tomatoes;
• 90 g olives;
• 50 g carrots;
• 50 g of Bulgarian pepper;
• 50 g of green peas in canned food;
• 20 g hot peppers;
• Art. a spoonful of olive oil;
• Greens and seasonings.

We wash the rice twice, cook in lightly salted water. Cut the tomatoes and bell pepper as usual. We remove all the insides from hot pepper in advance, chop together with carrots.

Drain water from rice, cool. Mix the ingredients (if desired, you can cut the olives). Add seasonings, salt, flavor with olive oil.

With shrimps

There are only 55 calories in each of three servings of this delicious salad. If you do not want to peel shrimp, buy them in a peeled form. To prepare a low-calorie salad, you will need:

• 200 g shrimp;
• 150 g of tomatoes;
• 100 bell peppers;
• 50 g cucumber;
• 50 g onion;
• 70 ml of good white wine;
• Juice of one lemon;
• Art. a spoonful of olive oil;
• Herbs, salt and freshly ground black pepper.

Cook the shrimp - no more than three minutes, so as not to become "rubber". When they lie down and cool down, we clean the seafood from the insides and chitinous cover. After that, fry the shrimp meat in olive oil. It is also not necessary to fry for a long time - let the shrimp brown a little. Pour in lemon juice and set to rest for half an hour.

While the shrimp are cooling, chop the vegetables as you like. Mix, flavor with wine, the remnants of lemon juice and olive oil.

First meal

Soups are essential for good digestion. In addition, they give a feeling of fullness due to the volume of liquid - even if the recipe is low in calories. Therefore, on a diet, you do not need to be afraid to overdo it with first courses. The diuretic effect will also be useful to remove excess moisture from fat cells.

We divide the finished dish into four servings, the calorie content of each will be 130 kcal. For cooking you will need:

• 100 g potatoes;
• 100 g of tomatoes;
• 75 carrots;
• Art. a spoonful of olive oil;
• 100 g of white bread;
• Art. a spoonful of sour cream;
• If desired, freshly ground black pepper, parsley and salt.

We cut the vegetables, cook on low heat, closing the lid. We bring it to readiness. With a slotted spoon, we take out the vegetables from the finished broth.

Mix vegetable base, olive oil in a blender. Let's pepper, salt. To make it easier to mix - add half a glass of broth. Turn in a blender into a smooth puree.

We cut bread. Fry in a pan without adding any fat. We flavor the finished soup from the blender with sour cream and parsley, pour some of the croutons before serving.

Vegetable soup with rice

The total calorie content of each of the eight servings of this dish is very low - 25 kcal. For cooking we need:

• 2500 ml vegetable broth;
• 200 g potatoes;
• 100 g cabbage;
• 100 g of tomatoes;
• 100 g of Bulgarian pepper;
• 100 g onion;
• 75 g carrots;
• Three tablespoons of tomato paste;
• 40 g of rice cereal;
• a tablespoon of sunflower oil;
• A spoonful of sour cream per serving (fat - 15%);
• Seasonings, salt, freshly ground pepper.

Cut tomatoes, potatoes and onions into small pieces. Grind the carrots on a grater. At this time, bring our broth to a boil. Then - boil rice and chopped potatoes in it.

Preparing the soup dressing. We heat the sunflower in a frying pan. Fry chopped carrots, tomatoes and onions.

Shortly before readiness, add bell pepper and cabbage to the soup. Peppers need to be cleaned of seeds and cut into small pieces. Serve the soup with herbs, spices and sour cream.

For the second

Many people in diets are confused by the fact that you can’t eat fried meat normally. Of course, you will have to forget about fatty steaks with sour cream sauce. But this does not mean that you will not find delicious recipes with meat and fish for the second. The main thing is to choose the right type of meat, it should not be fatty.

Having prepared the dish, we divide each half of the zucchini into three parts, thus obtaining six portioned pieces. The calorie content of each will be 70 kcal. For this recipe you will need:

• Half a kilo of zucchini;
• 250 g lean beef meat;
• 200 g of tomatoes;
• 100 g of Bulgarian pepper;
• 75 g onions;
• 75 g carrots;
• a tablespoon of olive oil;
• 2-3 garlic cloves;
• A pair of cherries, from which you need to remove the seeds in advance;
• Seasonings, freshly ground pepper, dill and salt.

In a meat grinder, turn the beef, carrots, garlic and half the tomatoes. Add cherries and seasonings, salt, pepper, mix well.

We cut the zucchini in half. We clean from unnecessary seeds, scrape the inner surface. Lightly salt, rub with a crushed head of garlic. We fill the resulting baking forms with minced meat.

Lightly grease a baking sheet with oil. We put our zucchini. We bake in the oven at a temperature of two hundred degrees, the cooking time is twenty minutes.

While the zucchini is baking, finely chop the remaining tomatoes, bell pepper and onion. Fry in a frying pan in olive oil until light golden. Season with freshly ground pepper, salt.

We put the resulting vegetable dressing on the finished zucchini. We return to the oven for ten minutes. Before serving, add dill and parsley.

diet grill

The classic barbecue is not suitable during the diet period. But you can treat yourself to a grill thanks to this recipe. The energy value of each of the four servings is 140 kcal. You will need:

• 300 g lean pork;
• 100 g of tomatoes;
• 50 g of zucchini;
• 50 g eggplant;
• a tablespoon of olive oil;
• A bunch of fresh herbs;
• a teaspoon of lemon juice;
• A couple of garlic cloves;
• One bay leaf;
• A little salt and finely grated ginger.

Grind garlic, mix with chopped bay leaf, ginger, pour oil. We bring our marinade to a homogeneous state, put the pork. We leave to lie down for 2-3 hours, the longer, the tastier. If you added ginger or went too far with garlic, do not keep more than an hour and a half. These seasonings after a long pickling can leave an unpleasant taste.

We bake in the oven at a temperature of two hundred degrees, about a quarter of an hour. At the beginning of cooking, cover the fish with a layer of foil. Five minutes before the end of baking, put shrimp on the fish (after cleaning), a couple of lemon slices, chopped tomatoes and asparagus.

The calorie content of a serving, if divided into four parts, is 102 kcal. Trout may not always be affordable. It is easy to replace it with pink salmon in this dish - the energy value will even decrease slightly. You will need:

• 400 g of trout or other fish of about the same calorie content;
• 150 g shrimp;
• 110 g of asparagus;
• 100 g of tomatoes;
• Juice of one lemon;
• a tablespoon of olive oil;
• Seasonings for fish, garlic, freshly ground pepper and salt.

Cut the fish fillet into small pieces. We prepare a light marinade - mix olive oil, lemon juice, seasonings and freshly ground pepper. We cover portioned pieces of trout with this mixture, leave to marinate for an hour and a half.

Omelet for breakfast

This is a low-calorie and tasty omelet that you can eat before you head off to work. The energy value of each of the five servings of such a breakfast is only 47 kcal. In addition to two eggs, we need:

• 300 g bell pepper (better - different colors);
• 30 ml of milk;
• 10 g butter;
• A little basil and parsley, salt.

We cut the pepper into small pieces, having previously cleared the seeds. Fry in butter until light golden. Add parsley.

Mix eggs (without removing yolks) and milk. Salt at this stage and mix well. Remove the pepper from the pan.

Pour our egg mixture into the pan where the peppers were fried. The taste of vegetable oil will saturate the omelet. When the omelette becomes a little thicker, lay out the pepper from one half of the eggs, without touching the edges. We close the filling with the other side of the omelet, and keep a little more in the pan on both sides. Before serving, lay out a few leaves of basil.

We divide the sweet dish into seven servings. The energy value of each will be 160 kcal. We will need:

• Half a kilo of low-fat cottage cheese;
• 200 g sour cream with a fat level of 20%;
• A couple of chicken eggs;
• A pack of butter;
• 200 g of apples;
• Heaping tablespoon of sugar;
• 40 ml of water;
• 80 g of powdered sugar;
• A little vanilla;
• Any fruit.

Products that have a low calorie content must necessarily make up the diet of a person who has decided to make his body slimmer. It is known that food directly affects the energy of the body. And the increase, as well as the decrease in vital energy, depends on the food consumed.. However, there are useful products that have a beneficial effect on the state of health and human energy, while not adding extra pounds.

Reduced fat content is one of the main criteria for low-calorie foods. Since calorie production doubles when fat is broken down. With the breakdown of carbohydrates and proteins, the opposite is true.

Low-calorie foods should contain enough carbohydrates and fiber.

Carbohydrates, which are easy to digest, allow the body to easily handle the calories that come from fat. But the high fiber content will allow the body to be in a state of satiety for quite a long time, since it is digested for a long time.

And most importantly - a large content of water. Since there are no calories in water at all, and based on this, the more water the product contains in its composition, the less space will remain for fats, carbohydrates and proteins.

The lowest calorie foods for weight loss are plant foods

Fiber is the fibrous part of plants that lowers cholesterol levels and slows down the body's absorption of carbohydrates. Thus, it turns out that the lowest-calorie foods can be considered - plant foods.

These are greens, spices, teas, vegetables, fruits and berries that contain a lot of minerals, dietary fiber and vitamins. Still, the record holders for low calorie content are vegetables.

For example, broccoli contains 33 kilocalories per 100 g, while it has many useful qualities due to its composition. Broccoli contains: calcium, proteins, magnesium.

In addition to the benefits of using this product for weight loss, there is also the fact that broccoli prevents cancer. Eat broccoli boiled and raw.

Useful advice: do not overcook broccoli to avoid losing important nutrients.

In 100g carrots, which is a source of carotenoids - 35 kilocalories. The benefits of carrots are great, due to their antioxidant effect, strengthens the immune system, increases intestinal motility, and is good for vision.

100g contains 40 kilocalories. The artichoke nourishes the human body with important components: potassium, iron, magnesium and calcium. And thanks to the contained complex of enzymes and sugars, it is able to beneficially influence and normalize blood sugar levels.

You can also highlight other vegetables and herbs that will be useful in the process of losing weight. Some of these low calorie foods include:

• Eggplant - 24 kcal;

• Parsley greens - 49 kcal;

• Potato - 83 kcal;

• Zucchini - 27 kcal;

• Celery root - 32 kcal;

• Red cabbage - 31 kcal;

• Leek - 40 kcal;

• Peppers red and green - 27/23 kcal;

• Turnip and white cabbage - 28 kcal;

• Beets - 48 kcal;

• Onion - 43 kcal;

• Cauliflower - 29 kcal;

• Parsley root - 47 kcal.

Fruits, like vegetables and herbs, are low in calories, even though they contain fructose. For fruit to be effective during weight loss, it is necessary to consume them during the daytime, preferably before lunch and in small portions.

There are about 35 kilocalories in 100g of grapefruit. Perhaps the best assistant for losing weight. It has such a quality as the ability to kill appetite. It will be enough to drink a glass of juice or eat some grapefruit and hunger, no matter how it happened. It is known that ¼ of a grapefruit burns up to 800 kcal.

The calorie content of pineapple in 100g is 48 kilocalories. Pineapple is able to cleanse the body of toxins, lower blood pressure, regulates the activity of the gastrointestinal tract (gastrointestinal tract). Burns calories, just like papaya.

Papaya in 100g contains 43 kilocalories. Its composition contains a large number of enzymes that help digest proteins and burn fats. It is best to eat papaya during the meal, as the effect of its capabilities is not long-lasting.

In addition to the fruits already mentioned, the following fruits and berries will be useful in the process of losing weight:

• Lemon - 31 kcal;

• Apricot - 46 kcal;

• Orange, tangerine, red currant - 38 kcal;

• Pear - 42 kcal;

• Cranberries - 28 kcal;

• Raspberries and strawberries - 41 kcal;

• Plum - 43 kcal;

• Gooseberries and peach - 44 kcal;

• Black currant - 40 kcal;

• Pomegranate - 52 kcal;

• Apple - 46 kcal.

The lowest calorie meat products

Plant foods are good for weight loss, but meat products should not be excluded from your diet.

A long-term absence of meat in the diet of a losing weight person threatens with a lack of nutrients in the body that are not found in plant foods.

Proteins that come from meat products are an important component in building muscle. Thanks to the work of the muscles, physical activity allows us to burn the right amount of calories.

The body will spend more energy to burn proteins, and not to digest fats and carbohydrates.

When choosing meat, preference should be given to rabbit meat, lean cuts of veal and beef, white poultry meat. The listed products are quite satisfying. Their calorie content is as follows:

• Lamb kidneys - 77 kcal;

• Beef - 187 kcal;

• Beef udder, brains, kidneys, heart, tongue - 173/124/66/87/163 kcal;

• Turkey - 197 kcal;

• Horse meat - 143 kcal;

• Rabbit - 199 kcal;

• Chicken - 165 kcal;

• Pork liver, kidneys, heart - 108/80/89 kcal;

• Veal - 90 kcal;

• Chicken - 156 kcal.

The lowest calorie dairy products

It is useful to include in your diet and dairy products, which are tantamount to vegetable can burn fat.

This ability they exist thanks to calcitrol, which is produced with the help of calcium, which is abundant in dairy products.

Milk contains important components: lactose, protein, mineral trace elements and substances, fat-soluble vitamins.

Among the low-calorie dairy products are the following:

• 10% cream - 118 kcal;

• 10% sour cream - 116 kcal;

• Fatty kefir - 59 kcal;

• Natural yogurt (1.5% fat) - 51 kcal;

• Low-fat kefir - 30 kcal;

• Low-fat cottage cheese - 86 kcal;

• Bold cottage cheese - 156 kcal;

• Yogurt and milk - 58 kcal;

• Ryazhenka - 85 kcal;

• Condensed milk (without sugar) - 135 kcal.

Which foods are the most low-calorie: a review of the leaders (up to 20 kcal)

In addition to low-calorie and medium-calorie foods, there are foods with minimal or no calories.

For example, calories greenery can be from 0 to 50 kcal. It will be very useful to use greens in the preparation of various dishes, it is especially suitable for salads, as well as for cocktails, use as a powder for second and first courses.

It is best to eat greens fresh, as they contain components such as vitamins and trace elements, phytonutrients.

For example, asparagus(20 kcal) and pumpkin(20-22 kcal) are needed to remove excess fluid in the body. Asparagus contains amino acids, which is why it is a diuretic and a kind of “food detoxifier”. If you want to lose weight up to 5 kg, then you need to consume 0.5 kg of these products daily for a month.

In 100g lettuce contains 15 kilocalories. The salad has a lot of various useful elements and vitamins. Boosts the immune system and is an assistant in blood regulation.

The most beneficial product is considered to be - kale. The content of kilocalories in 100g is very low - only 5 kcal. Contains folic acid, vitamins, iron, manganese and phytonutrients.

How can one not remember such an important product as garlic - the calorie content of which is 4 kilocalories. It, like kale, helps fight cancer. It also reduces the risk of cardiovascular disease and is a strong antioxidant.

Chilli- 20 kilocalories per 100g of product. Stimulates the production of a natural analgesic. Protects the body from premature aging. It has the same functions as garlic and kale.

Tea(white, green, black) does not contain any calories at all, just like water. Tea is a strong antioxidant. Reduces the likelihood of a heart attack and is a good tool for the prevention of cancer. There are many useful properties of tea: fluorine, creates safety for the teeth; antispasmodic; anti-inflammatory; anti-allergic.

Here are a few more low-calorie foods that will dilute your diet and benefit the body:

• Cucumber - 15 kcal;

• Sea cabbage - 5 kcal;

• Lettuce - 12 kcal;

• Dill and parsley (greens) - 13 kcal;

• Tomato - 14 kcal;

• Bamboo shoots, green onions, radishes, chard - 19 kcal.

So, having considered a wide variety of low-calorie products for weight loss, we can conclude that the process of losing weight will be quite pleasant, and not just useful. Among the huge number of vegetable, meat and dairy products, everyone will be able to choose what he likes in his individual menu!

The best way to lose weight is a healthy diet. By eating healthy foods, you can lose weight, get a beautiful figure. Diet meals for weight loss will help you eat well without compromising your forms. Low-calorie food can be delicious. All the cuisines of the world have great diet recipes for losing weight at home.

Features of diet food for weight loss

The main rules of the system:

1. Count calories. To lose weight, you should consume no more than is acceptable to eat per day with your lifestyle.
2. The diet should be designed so that nutrients, vitamins come in normal quantities. Visually divide the plate. Take half of it with fruits and vegetables. Take one quarter for carbohydrates, and the other for proteins.
3. Eat strictly according to the schedule.
4. Dinner later than six in the evening is strictly prohibited, even if you are preparing simple diet meals for weight loss.
5. Chew slowly.

Sample menu for the week

To make it easier for you to understand the principles of proper nutrition, look at the diet option for seven days. Diet menu for weight loss:

1. Monday. In the morning, prepare buckwheat on the water, vegetables, unsweetened tea. During the day, eat chicken broth, a small piece of lean fish, and vegetables. Rice, stewed mushrooms, carrot and cabbage salad, berry yogurt are suitable for dinner.
2. Tuesday. Breakfast is oatmeal, apple or pear, coffee. Lunch - soup with rice on vegetable broth, boiled chicken breast, vinaigrette, juice. Have dinner with a piece of lean beef, vegetable salad.
3. Wednesday. Oatmeal, apple, tea with honey for breakfast. In the afternoon, cook cabbage soup in chicken broth, a small fish cake and mashed potatoes. In the evening, limit yourself to a vegetable stew, a small ham sandwich.
4. Thursday. Morning - cottage cheese casserole, coffee. Day - lean borscht, buckwheat with chicken meatballs. Evening - stewed fish, vegetable salad.
5. Friday. Breakfast rice porridge with low-fat milk, dried fruits, coffee. Lunch - vegetable soup, a serving of beef goulash and mashed potatoes, vegetables. In the evening, bake lean fish, prepare a vegetable salad.
6. Saturday. Three egg white omelette, toast, cocoa in the morning. Lunch vegetable soup with chicken broth, turkey fillet, vinaigrette. Baked chicken breast, vegetable salad for dinner.
7. Sunday. Breakfast - oatmeal with milk, any fruit, tea. Lunch - buckwheat soup on beef broth, baked fish with vegetables. Dinner - boiled chicken breast and a little brown rice, vegetable salad.

What dishes to cook for every day

If you want to surprise all your friends with a wasp waist, you should eat right. It is useful even for a child. Help you with this diet recipes for weight loss. Remember: fried, fatty, floury, salty must be abandoned. Diet meals steamed in the oven from healthy products will be no less satisfying.

Baked low-calorie dishes are ideal for a light dinner. They look very appetizing in the photo. Try making diet zucchini lasagna. Ingredients for 4 servings:

• zucchini - 0.35 kg;
• low-fat cottage cheese - 0.2 kg;
• egg - 1 pc.;
• basil - 40 g;
• tomato sauce - 4 tbsp. l.;
• mozzarella - 0.1 kg;
• parmesan - 40 g.

Cooking steps:

1. Cut the zucchini into thin longitudinal strips (about 3 mm each), fold into a colander. Rinse with salted water, dry.
2. Mix cottage cheese, egg and finely chopped basil.
3. Lay the layers of lasagna on a greased baking sheet. Arrange the zucchini, on top of the third part of the curd mass, sauce, mozzarella. Repeat this two more times.
4. Sprinkle the lasagna with parmesan and bake at 180 degrees for half an hour in the oven.
5. There are 53 calories in 100 grams of food.

Pleased and dietary red fish. Here is the recipe for char baked in foil. Components:

• char - 1 small carcass;
• lemon - 1 pc.;
• dill, parsley - 50 g;
• olive oil - 1 tbsp. l.;
• salt, pepper - to your taste;
• green onion - a bunch.

1. Clean the fish, rub with spices inside and out.
2. Cut the lemon into 9 rings.
3. Lay out a large piece of foil on the table. Spread half the greens over it, three slices of lemon. Lay the char on top.
4. Stuff the fish with the remaining herbs, onions, and three lemon slices. Lay the rest on top.
5. Drizzle the carcass with olive oil. Top with the free edge of the foil, pinch the edges. Bake at 200 degrees for 40 minutes.
6. Cut the foil and bake for a short while, then serve.
7. In 100 g of the dish there are 135 kcal.

In a double boiler

Prepare diet carrots. Ingredients:

1. Finely grate the carrots, mix with grated cottage cheese.
2. Add eggs, honey, flour mix thoroughly.
3. Fashion pancakes, bread with semolina.
4. Steam for 20 minutes.
5. Calorie content - 85 kcal.

Diet stuffed steam zucchini are good and nutritious. Vegetable dish ingredients:

• zucchini - 2 pcs.;
• minced lean beef - 250 g;
• tomato paste - 1.5 tbsp. l.;
• egg - 1 small;
• olive oil - 1 tbsp. l.;
• salt, spices.

1. Cut the zucchini lengthwise. Remove seeds.
2. Mix minced meat with egg, tomato paste, salt, seasonings.
3. Put minced meat in zucchini. Connect the halves.
4. Place in a double boiler, pour over with oil and cook for a quarter of an hour.
5. In 100 g of the dish - 93 kcal.

In a slow cooker

If you have a Polaris or Panasonic device at home, then it will be very easy to prepare meals for diet and weight loss. Cook diet squids in sour cream sauce (100 g - 87 kcal). Components:

• squid carcasses - 5 medium pieces;
• onions - 2 small heads;
• dill - 50 g;
• vegetable oil - 1 tbsp. l.;
• low-fat sour cream - 75 g;
• spices, salt.

1. Chop the onion, dill.
2. Peeled squid cut into strips or rings.
3. In the “Frying” mode, cook the onion in vegetable oil until golden brown.
4. Put the squids to the vegetables, stirring intensively, fry for 2 minutes.
5. Enter sour cream, after a few seconds turn off the multicooker.
6. Add dill, spices, cook for 10 minutes on the “Stew” mode.

• cabbage - 300 g;
• onion - half a head;
• carrots - 1 small;
• rice - 50 g;
• sour cream - 1 tbsp. l.;
• minced chicken - 100 g;
• salt, oil, pepper.

1. Chop the onion, grate the carrot. Shred the cabbage.
2. Put minced meat with onions, carrots in the capacity of the multicooker. Put "Baking" for a quarter of an hour.
3. Add cabbage, rice, spices, sour cream. Stir, fill with water to cover the products.
4. Cook on the "Extinguishing" mode for 40 minutes.

The best recipes for delicious diet meals

It is very important to develop for yourself the right diet for each meal. There are many recipes for diet quick meals for weight loss. They can be eaten in the morning, afternoon, evening, without fear of gaining extra pounds. Try to always consume the norm of carbohydrates before dinner. Check out some interesting low calorie weight loss recipes below.

How to make a healthy breakfast

A dietary spring omelette will delight you with freshness (100 g - 118 kcal). Compound:

• cherry tomatoes - 6 pcs.;
• egg white - 2 pcs.;
• asparagus - 100 g;
• onion - a small head;
• garlic - 2 cloves;
• basil, olive oil, spices.

Cooking steps:

1. Chop onion, garlic. Cut cherry tomatoes into halves, and asparagus into large sticks.
2. Saute the onion and garlic in a pan in oil, add the asparagus and wait 30 seconds.
3. Whisk the salted egg whites. Add tomatoes, fried vegetables to the container.
4. Move the workpiece into a baking dish, decorate with basil, cook at 170 degrees for a quarter of an hour in the oven.

Prepare dietary cottage cheese pancakes (100 g - 145 kcal). Components:

1. Soak semolina with water for an hour.
2. Mash the curd. Add swollen semolina, egg, sugar, salt, mix.
3. Heat up the oil in a frying pan. Spread the mass with a spoon, fry over low heat.

First meal

Dietary soup with a cell is very good (100 g - 96 kcal). Ingredients:

• chicken wings - 3 small;
• onion - 1 pc.;
• carrot - 1 pc.;
• potatoes - 5 small pieces;
• barley groats - 2 tbsp. l.

1. Wings pour 2 liters of water, cook for half an hour from boiling, regularly remove the foam.
2. Rinse the groats, pour into the broth. Cook for another half hour. Salt, add potatoes cubes.
3. Chop the onion with carrots, simmer in butter, throw in the soup. Remove from stove after a couple of minutes.

"Heavy" soups will replace summer dietary soups with chicken (100 g - 58 kcal). Compound:

• chicken fillet - 1 medium;
• onion - 1 small;
• carrots - 1 small;
• cabbage - 350 g;
• tomatoes - 2 pcs.;
• salt, spices, vegetable oil, bay leaf.

Step by step cooking:

1. Boil meat without skin in 1.5 liters of water for 1/4 hour. Salt and simmer for 40 minutes over low heat.
2. Fry grated carrots, add finely chopped onion. Cook until transparent.
3. Remove the skin from the tomatoes, chop coarsely, place with the rest of the vegetables. Simmer for 10 minutes.
4. Cut the potatoes into cubes, throw into the broth. When cooked, add chopped cabbage, season.
5. Throw vegetables from the pan, simmer for a couple more minutes. Leave covered for two hours.

Main dishes

For a solid lunch and dinner, it is most difficult to select recipes. Dietary main dishes for weight loss should be hearty, nutritious, tasty. Take lean meat, fish. For a side dish for weight loss, you need vegetables. The inclusion of cereals is allowed. These diet recipes will help you navigate the products when losing weight, apply the most correct ones.

Diet steam chicken meatballs (100 g - 115 kcal) are satisfying and tasty. Components:

• fillet - 600 g;
• oat flakes - a glass;
• water - 375 ml;
• large egg;
• onion - 1 small;
• vegetable oil - 45 ml;
• salt - a small pinch.

Cooking process:

1. Twist the fillet without the skin with a meat grinder into minced meat.
2. Pour boiling water over cereal for a couple of minutes.
3. Add the minced egg, chopped onion, salt. Stir the mass by putting flakes in it.
4. Form meatballs, cook them in a double boiler for half an hour.

"Wine" recipe - Posad dietary meat (180 kcal per 100 g). Components:

• lean beef - 200 g;
• onion - 1 pc.;
• egg - 1 pc.;
• sour cream - 1 tsp;
• hard cheese - 20 g;
• dry wine - 25 ml;
• spices, olive oil.

1. Finely chop the meat, salt and pepper. Marinate in wine for a couple of hours.
2. Boil the eggs, chop. Cut the onion, sauté.
3. Pour a little oil into the pot, half the beef, onion, egg. Lay the rest of the meat on top.
4. Put in the oven for 5 minutes, add sour cream and cheese, bake for a quarter of an hour.

Dietary flounder with vegetables (127 kcal per 100 g) is delicious with greens and seasonings. Components:

• flounder - 700 g;
• tomatoes - 250 g;
• onion - a quarter of the head;
• olives - 30 g;
• garlic - 1 clove;
• parsley - a couple of branches;
• flour - 15 g;
• seasonings, salt, oil.

1. Chop the garlic, onion, fry in a pan in olive oil. Add chopped tomatoes without skins, simmer for a quarter of an hour.
2. Chop olives, place with vegetables.
3. Roll the flounder in flour, fry in vegetable oil for 5 minutes on each side.
4. Serve fish topped with tomatoes.

Fish rolls (100 g - 91 kcal) will pamper you with an unusual aroma. Compound:

• cod - 400 g;
• pumpkin - 200 g;
• thyme;
• green onions - 20 g;
• potatoes - 350 g;
• Provence herbs, pepper, olive oil, salt.

1. Finely chop the pumpkin and potatoes, season, bake in the oven for 10 minutes at 200 degrees.
2. Sprinkle cod fillet with Provence herbs, spices, roll into rolls, tie with green onions.
3. Add the fish to the vegetables and bake for another 20 minutes.

How to cook diet porridge

Porridge is prepared from pumpkin with rice (87 kcal per 100 g). Compound:

• pumpkin pulp - 250 g;
• non-fat milk - 0.25 l;
• rice - a glass;
• butter - 10 g.

1. Grate the pumpkin.
2. Boil the rice until half cooked, then add the pulp and cook under the lid.
3. Add milk, butter.
4. Leave covered for 20 minutes.

Millet dietary porridge with prunes for weight loss (100 g - 68 kcal) will help organize the digestive tract. Compound:

Cooking steps:

1. Boil prunes in boiling water, pour into a saucepan.
2. Pour the cereal into the resulting broth, salt.
3. Cook until the porridge becomes viscous, add prunes.

vegetable salad recipes

Brush (100 g - 32 kcal) - an assistant to the body. Compound:

• cabbage - 0.25 kg;
• beets - 0.2 kg;
• carrot - 0.15 kg;
• lemon juice - 2 tsp;
• salt, olive oil, herbs.

1. Shred the cabbage. Grate beets, carrots, add greens.
2. Season with oil, salt, mix.

Well saturates a light diet salad for weight loss (27 kcal per 100 g). Compound:

• pickled cucumbers - 2 pcs.;
• canned beans - a can;
• onion - half a head;
• oil, pepper mixture, salt.

1. Cucumbers cut into slices, onion - thin half rings.
2. In a bowl, mix vegetables with beans.
3. Season with oil and spices.

How to make a low calorie dessert

Diet Crumble for weight loss (56 kcal per 100 g) is an excellent dessert. Compound:

1. Grate apples without peel, sprinkle with lemon juice.
2. Put on a baking sheet, add raisins, crushed cereal, nuts, honey.
3. Bake until golden brown at 180 degrees.

Prepare the dessert "Weightlessness" (100 g - 120 kcal). Components:

• fat-free cottage cheese - 100 g;
• banana - 1 pc.;
• vanilla sugar - 15 g;
• almonds - 25 g;
• lemon - half;
• egg - 1 small;
• corn starch - 1 tsp

1. Mash bananas in puree, add cottage cheese, sugar, lemon zest.
2. Roast the almonds, crush into crumbs. Add to the mass along with the egg, mix.
3. Pour the mixture into silicone molds, put in the microwave at high power for 5 minutes.
4. Sprinkle with almond flakes and garnish with mint leaves.

Video recipes for cooking diet meals at home

Say "No!" tasteless food, starvation diets and monotonous nutrition! We present recipes for dietary breakfasts, lunches and dinners, from which saliva flows and you want to cook them immediately!

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

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

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

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

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

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

What to eat right

There are many theories about what to eat. All of them are based on judgments about the nutrition of our ancestors. The opinion of people divided them into those who believe that earlier people ate only vegetarian products, and those who adhere to meat food - meat-eaters. In any case, everyone believes that he is right and such discussions have been going on for decades.

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

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

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

Drawing up a diet for weight loss

The principles on which the diet for weight loss is based:

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

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

Meals with calorie count

When developing a diet regime, you should remember about calories. Calories are essential for the human body. They help to function breathing, pump blood through the vessels, work organs, and so on.

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

• There are 4 calories in one gram of protein;
• in one gram of fat - 9 calories;
• in one gram of carbohydrates - 4 calories;
• There are 7 calories in one gram of alcohol.

Although alcoholic beverages contain calories, they are not nutritional.

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

Foods to Forget

In their desire to lose weight, some people torture themselves with hunger. It is absolutely impossible to do so. Having developed a menu for a week with calculated calories, you will eat right without harming your body and acquiring the perfect figure.

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

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

Such products will not harm your body, but it will not work to put your body in order with them either.

Vegetarian Recipes

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

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

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

The dish is very easy to prepare. The pumpkin is cut into cubes, baked in the oven at a temperature of 180 degrees. After cooking, the pumpkin is crushed into a puree, cinnamon and sugar are added to it. Half of the pumpkin mass is laid out in a deep bowl, jam is added with the next layer. Further, the remaining puree is evenly distributed over the surface. The dish is sent to the refrigerator for 10-12 hours. Before serving, the dessert is sprinkled with nuts.

Onion soup. Calorie content 32 kcal per 100 g.

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

The preparation of the soup consists in the fact that first all the vegetables are finely chopped. The ingredients are placed in water and put on fire. To make the broth more golden, you can fry the onion a little in olive oil. Onions are also sent to vegetables. The soup should boil for ten minutes. After a while, reduce the heat and cover the pot with a lid. Vegetables languish over low heat for another 30-40 minutes.

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

Diet recipes for weight loss at home

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

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

When preparing and eating on a diet menu, the following recommendations should be considered:

1. Eat slowly and calmly. Thorough chewing of food ensures the complete assimilation of all the necessary elements.
2. The dish should have an attractive appearance and a pleasant taste.
3. The diet is constantly diluted with various vegetables and fruits.
4. Dairy products are eaten separately from the main dishes.
5. You should cook only once.
6. Do not eat anything three hours before bedtime.
7. Fruits and vegetables are consumed separately.
8. You need to get up from the table with a slight feeling of hunger.

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

Essential foods for the diet

To prepare dishes for weight loss, it is worth remembering a few products that will help you fight extra pounds:

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

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

Recipes with counted calories for home cooking

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

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

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

Grated onion, celery stalk, cheese are added to minced chicken. All ingredients are mixed, eggs and spices are added there. From the finished mass, small cutlets are formed and laid out in a double boiler. The dish is ready in 25-30 minutes.

Fish cutlets from pollock. Calorie content 180 kcal per 100 g.

To make five servings of cutlets, you will need the following ingredients: 700 g of pollock fillet, 150 g of toast bread without a crust, one chicken egg, 5 tbsp. premium flour, 70 g vegetable oil, a pinch of potato starch, spices and herbs to taste.

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

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

Homemade low calorie diet meals will help you control the nutrition of all households.

Recipes for every day

If you have decided to switch to a dietary diet, it is best to immediately develop a complete menu for the week. This approach will help save time searching for the right recipes, and you can immediately purchase the products you need for cooking in the store.

Menu for the week with calories

A calorie-based diet is quite difficult to follow, but it allows you to effectively lose extra pounds. Sample diet for a week:

Monday at 500 calories

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

Tuesday at 800 calories

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

Wednesday at 500 calories

• Morning: local fruit salad with yogurt dressing, protein omelet
• Day: 250-300 g boiled chicken with red or brown rice
• Evening: a glass of low-calorie kefir, 150 g of beetroot salad, 100 g of steamed fish

Thursday at 1000 calories

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

Friday at 800 calories

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

Saturday at 1200 calories

• Morning: Oven-baked protein omelet, tea or coffee
• Lunch: 100 g coleslaw
• Day: 200 ml vegetable soup, 100 g boiled chicken fillet, 70 g fresh vegetables
• Snack: fruit, 50 g hard cheese
• Evening: 200 g baked fish with vegetables

Sunday at 1000 calories

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

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

Breakfast

A few examples of dietary breakfast:

1. Oatmeal will be a great breakfast. A wonderful cereal contains complex carbohydrates that will help you get enough and get the right "dose" of energy.

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

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

Cooking porridge in three ways:

• cook on fire in the usual way, but without adding oil or milk;
• pour flakes with boiling water for 8 minutes;
• steam up.

3. Kefir cocktails or smoothies will become fashionable and healthy food for weight loss. They are easy to prepare, all you need is a blender, low-fat kefir or drinkable yogurt and fruit. All mix and shake.

4. Fat-free cottage cheese with fruits or herbs will perfectly complement the dietary diet.

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

If you do not want to independently calculate the calorie content of each dish, you can use, or recipes with ready-made calculations. For example:

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

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

This dish contains 198 kilocalories per 100 grams. product.

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

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

Dinner

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

Ragout in a pot

Cooking it is very simple: a few pieces of meat are cut and placed on the bottom of the pot. From above it is covered with zucchini, cabbage, herbs, peppers or tomatoes. Everything is poured with fat-free kefir, so that it does not reach the edge by one phalanx of the finger. After the pot is placed in the oven, heated to 180 degrees. Lunch is ready in 40 minutes.

Diet analogue of cream soup-puree - cheese soup

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

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

Lunches for work

Casserole

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

Vegetable fritters with beans

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

Recipes for working with calculated calories

vegetable rolls

For cooking you will need:

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

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

Rice paper is wetted and laid out on a towel to remove excess moisture. The noodles are poured with boiling water and brewed for the time that is written on the package. Boiled breast, carrots and lettuce are cut into strips and put into a bowl. Noodles and butter are also added there. All ingredients are mixed, laid out on rice paper. Rolls are boring. Lunch is ready.

Okroshka

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

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

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

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

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

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

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

Sausage, cucumber, radish, eggs, peeled potatoes are cut into cubes and poured into a saucepan. Greens are chopped and also added to all ingredients. Spices, sour cream and kefir are brought in, everything is poured with mineral water on top. The soup is thoroughly mixed. Enjoy your meal!

Dinner

Diet dinner can be a delicious treat in your family. For it, you can use fish, meat, vegetable salads and much more.

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

Baked Mackerel

Ingredients per 1 serving. The dish contains 138 kcal per 100 grams of product. For cooking you need:

• mackerel - 1 pc.;
• fat-free yogurt - 100 g;
• half a small orange;
• garlic - 2 cloves;
• herbs, salt, black pepper - to taste.

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

Fillet in batter

Ingredients for 2 servings. Such a dietary dinner contains 151 kcal per 100 grams of product. For cooking you need:

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

Chicken fillet is washed, cut into pieces for chops, beaten off with a culinary mallet. For the marinade, you need to mix the sauce, spices, crushed garlic. Lubricate the chops with a mixture on both sides, let the meat stand for 15-20 minutes. After, roll the pieces in rice flour, and then in beaten eggs. Fry in mustard or olive oil. As a side dish, canned peas are perfect for this dish.

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

For kids

While taking care of your diet, do not forget about the children. Because of the millions of chocolates, sweets, and delicious burgers, hot dogs, and pizzas, childhood obesity has become an acute problem in our time. Many young mothers will say that fullness in adolescents is normal. However, overweight in childhood will negatively affect the condition of the joints, bones and internal organs in the future.

A diet menu designed for an adult is categorically not suitable for a child's body.

You can imagine the following menu for the week

Monday

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

• Breakfast: Oven-cooked omelet, compote
• Lunch: vegetable roll
• Lunch time: baked potato with liver, vegetable juice
• Evening: muesli with dried fruits, tea

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

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

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

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

Diet recipes for a slow cooker

A slow cooker is a technical device that has won the love of millions of women all over the planet. With its help, you can easily and quickly prepare dishes of any complexity, while maintaining all the nutritional properties of the products.

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

Benefits of using a slow cooker for cooking diet food

• Products retain vitamins and nutrients.
• Dishes have excellent taste.
• No oil is required for cooking.
• Constant maintenance of the temperature regime, eliminates the reheating of food.

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

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

Buckwheat. Calorie content 335 kcal per 100 g.

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

Cooking buckwheat in a slow cooker is easy. To make the porridge tasty, it must be poured into a bowl and poured with hot water. Put on the "Porridge" mode for 20 minutes.

Lenten cutlets. Calorie content 128 kcal per 100 g.

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

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

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

For three servings you will need:

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

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

pumpkin delight

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

Recipe Examples

Air porridge

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

pumpkin with honey

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

Cut the pumpkin and apples into slices and put on a baking sheet in the order pumpkin, apples, pumpkin. Top the ingredients with honey and add water. 2 hours in the oven at 160 degrees and your dessert is ready.

Eggplant Recipes

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

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

• eggplant - 250 g;
• half a large sweet pepper;
• 0.5 medium-sized bulbs;
• chicken egg - 1 pc;
• fat-free yogurt - 50 ml;
• one clove of garlic;
• olive oil - 0.5 tsp

Eggplant should be cut into circles, pepper and onion - into rings, and garlic into slices. The egg is beaten with yogurt and spices. Pour the oil into the bottom of the baking bowl and iron the vegetables in rows. Pour the mixture into a slow cooker and bake for an hour at a temperature of 100 degrees. 100 grams of the dish contains only 44 kcal.

You can also make juicy eggplants cutlets, which will perfectly replace meat "brothers".

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

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

Eggplants are chopped with a knife and fried in a pan. Cheese and garlic are rubbed onto a fine grater and added to the cooled eggplant. An egg and bread, previously soaked in water or milk, is also added to the minced meat. The mixture is salted, spices and crackers are added. Everything is thoroughly mixed. Cutlets are formed from the finished minced meat and fried in a pan on both sides.

Dishes with zucchini

With any low-calorie diet, zucchini is used, since they contain only 17 kcal per 100 grams of fresh vegetable.

Some people follow a separate squash diet for weight loss. During this diet, you can throw off 5 kilograms per week.

Recipes with calories from zucchini:

Easiest way to cook zucchini for a couple. The vegetable is cut into rings and laid out in a slow cooker. 15 minutes on the "Steaming" mode and dinner is ready.

Such a zucchini dish contains only 9 kcal per 100 grams.

Zucchini cream soup

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

Oil is melted in a saucepan, first chopped onions and carrots are laid out there. Then chopped zucchini and spices are added. Roasting of all ingredients lasts 5 minutes. The broth pours in. Cook the soup until the zucchini becomes soft. After cooking, the dish is whipped with a blender, sprinkled with herbs before serving. Calorie content 34 kcal per 100 g.

Diet salads

Many people know that salads are not just a hearty dish for the festive table, but also a wonderful tool for fighting extra pounds. Of course, Olivier and similar salads cannot be attributed to dietary salads, since they usually contain heavy foods.

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

Salad with cabbage "Simple" known to many since childhood. For him you will need:

• fresh white cabbage - 250 g;
• carrots - 1 pc.;
• apple - 1 pc.;
• greens;
• olive oil;
• spices to taste.

The first step is to peel all vegetables and fruits from the peel and seeds. Cabbage is finely chopped, and carrots and apples are chopped on a fine grater. All ingredients are mixed with spices and oil. Enjoy your meal!

If you want a more “essential” snack, then you can cook a diet chicken salad. For example, "Warm salad with chicken fillet and vegetables". It has a low calorie content and perfectly satisfies hunger.

For cooking you will need:

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

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

Add oil, vegetables and garlic to a heated pan. Slightly let it go, add chicken. You need to fry the salad for 7 minutes, a minute before cooking, add greens and spices.

Salad can be served not only as an appetizer, but also as a main course.

Bakery products

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

Simple recipes for goodies for weight loss:

Pie "Curd"

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

First you need to knead the cottage cheese with semolina, flour and sugar. Fold in the beaten egg whites into the batter. Dough is laid out on a baking sheet, future pastries can be decorated with fruits or berries on top. Bake for 35 minutes at 180 degrees. 100 grams of dessert contains 137 kcal.

Brownie with chocolate

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

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

The mixture is laid out in a baking dish, placed in an oven preheated to 180 degrees for 30 minutes. 100 grams of baking contains 324 kcal.

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

desserts

During weight loss, do not deny yourself delicacies. Many recipes for diet desserts will allow you to diversify the menu and become excellent snacks between main meals.

An excellent substitute for classic sweets will be jelly. You can cook it in different ways, so this dessert will not get bored.

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

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

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

The dish must be placed in the refrigerator for 8 hours.

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

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

Of course, do not forget about fruit salads. Eating such a low-calorie dessert for lunch will give you the necessary portion of energy for the whole day.

For a salad, you can use any berries and fruits, but do not forget that a serving for one meal should not exceed the size of the palm of your hand.

Diet recipes from cottage cheese

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

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

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

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

An example of dietary sweets with cottage cheese:

Cake

For cooking you will need: a pound of low-fat cottage cheese, two tablespoons of sugar, 1 pack of gelatin, fruits to taste.

Cottage cheese is mixed with sugar with a blender, dissolved gelatin and pieces of fruit are added to them. Everything is thoroughly mixed. The mixture is laid out in molds for muffins, and put in the refrigerator for 8 hours.

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

cocktails

On the basis of cottage cheese, you can also make nutritious diet smoothies.

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

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

Rules for making diet smoothies

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

Slimming Cocktail Recipes

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

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

Diet Recipe Books

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

• "Recipes. Diet and Vegetarian Meals”;
• “Modern food. Desserts for losing weight”;
• “Modern food. We eat and lose weight";
• "We lose weight with taste."

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