Low calorie meals with calorie information. Recipe for a simple zucchini casserole with minced meat

Hello my dear readers!

Oh God! - everyone exclaims when they see the wrong numbers on the scales 😉 Extra centimeters at the waist do not adorn anyone. But there is no need to panic and become depressed. And you need to adjust your diet. From now on, your table should have low-calorie meals. Are they difficult to prepare? Not at all. Now I will tell you everything.

Calorie is the amount of energy that you get by eating a particular product. Everyone has their own consumption rate. If it is exceeded, then the excess energy will turn into extra kilos. And we don't need it at all!

If you want to lose weight, then the number of calories in meals will have to be reduced. But not only during the diet period, it is important to keep count. If you have begun to lead a more active lifestyle, go in for sports, then you must monitor your diet. After all, the body needs strength, you can not force it to starve. Otherwise, except for fatigue and bad mood, you will not see anything.

When losing weight, do not forget that the composition of the products is also important. The main components are proteins, fats and carbohydrates. Eat less fatty foods. 1 gram of fat is as much as 9 kcal. And 1 gram of carbohydrates or proteins - 4 kcal. Feel the difference?

low calorie foods

What to eat to lose weight or at least not gain extra pounds? The first thing that comes to mind is vegetables. Cucumbers, cabbage and similar super- low calorie foods. I wrote about such products in an article about. Be sure to read!

But you won't be full of vegetables alone. Add fruits to your menu. Sweet things like melon or watermelon will become great desserts and will not harm the figure.

But for a normal life you need carbohydrates and protein. Without carbohydrates, a person loses strength. Protein is needed to maintain muscle mass. Where can you get them from?

best source complex carbohydrates become porridge. Especially . It is highly nutritious and has a beneficial effect on digestion. This is my favorite breakfast in the morning. And if you add nuts, dates, raisins or fresh berries, then you won’t tear me off by the ears 🙂 It’s also worth including Rye bread and loaves. Especially good if they contain.

Mushrooms can be an almost perfect substitute for meat. This low-calorie product is rich in protein. But you should not completely replace animal protein with vegetable protein. It is better to include low-calorie fish and low-fat meat products in your diet. Below is a list of those.

Low calorie meat products:

kidneys;
heart;
veal (lean);
chicken;
rabbit;
lean beef;
turkey.

flounder;
carp;
crucian carp;
smelt;
river perch;
burbot;
zander;
pike;
pollock.

Low calorie seafood:

squids;
crabs;
shrimps.

Don't forget dairy products. Fat-free kefir and yogurt are good for digestion and rich in protein. And if you really want something sweet, you can afford marmalade and marshmallow. A couple of bites won't hurt your waist, and nutritionists even recommend eating these goodies in place of sugar.

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In my opinion, this is just a find. The name itself is interesting. In this book, many myths about weight loss are dispelled like smoke.

What's the best way to cook?

Let's not forget that cooking plays an important role. Often you can easily lose those extra two kilograms by stopping eating fried foods. What is the best way to cook?

Most fruits and vegetables are ideal raw. For a change, you can prepare salads by dressing them with olive oil or lemon juice. You can also add fat-free yogurt or curdled milk. I replaced mayonnaise with 2.5% fat yogurt a long time ago - it turns out very tasty.

Those vegetables that are not edible in their raw form are best steamed. So they keep their appetizing appearance as well as fiber and vitamins. You can steam both fish and meat. Add fresh herbs and spices to them. I get very tender chicken breast in mustard sauce with herbs in foil. Steam for 30 minutes and you're done. See recipe below.

Cooking is not the best useful way cooking. For example, in boiled carrots, vitamin C is almost completely absent. It is boiled into the broth.

If you really need to boil vegetables, throw them into already boiling water. So you will reduce the cooking time and save at least something useful.

You can also stew vegetables and meat. slow heat treatment over low heat will not spoil the food. But I do not recommend stewing fish. She does not tolerate long cooking. For my taste, it should be baked in foil in the oven or steamed in a slow cooker. So she saves everything beneficial features and will not lose taste.

Low calorie recipes

Fruit and vegetable chips

These natural chips are great for snacking. Apples, core and cut into thin slices 1-2 mm. sprinkle ground cinnamon and place on a baking sheet lined with parchment paper. Turn on the oven to the level of 120 - 140 degrees. Cook for about 35-45 minutes or see for yourself when done.

Such chips can be prepared from pears, peaches, plums. And if you want variety, then cook chips from vegetables - zucchini, carrots or tomatoes. To save more useful vitamins, I recommend cooking such chips in a dehydrator.

Turned on for a certain time, selected the desired temperature. By the morning you will have a fresh healthy snack.

Zucchini rolls

This is the recipe from Gordon Ramsay. Yield 49 kcal per 100 grams. Halve 4 small zucchini and use a vegetable peeler to cut into 24 long strips. Now marinate the zucchini in oil and balsamic vinegar.

Enough for 3-4 tablespoons of both. Take a large plate, sprinkle the bottom with a little olive oil and balsamic vinegar. And in layers cross - lay out the plates crosswise and drip oil and vinegar a little bit. We send the plate to the refrigerator for 30 minutes.

In the meantime, grind 250 g in a blender fresh cottage cheese(5%), 1 bunch of basil, 50 g of pine nuts and half a lemon juice. You should get a homogeneous paste. Place 1 tsp. cottage cheese mixture on one end of a strip of zucchini and roll up in the form of a roll. Do the same for the rest of the rolls. Place them upright on a plate and sprinkle with black pepper. Drizzle with a little oil and balsamic vinegar.

vitamin salad

This is the easiest salad that can be made in 5 minutes. Yield 85 kcal per 100 grams. Take white cabbage, apple and carrot. I do this very often. Finely chop the cabbage, put in a bowl, sprinkle with salt and remember with your hands. So it will give juice and become softer. On a grater, quickly three apple and carrot. Add to cabbage, add cold-pressed oil and salt to taste.

Mix well. That's it, the 5-minute salad is ready. Enjoy! 🙂

Chicken breast in foil

Rinse the breast, dry the rest of the water with a paper towel. Make 3 cross cuts on each side. Take 3 tablespoons of mustard and spread on the breast, especially in the cuts. You can add salt and pepper if you like, but I don't. It turns out so delicious. Wrap meat in foil and place in steamer.

You can also cook in a slow cooker on a special tray. Set the time to 30-35 minutes. In the meantime, cook cauliflower in salted water. When the meat is cooked, cut into portions and arrange on plates along with chopped cauliflower.

A full dinner or lunch is ready. Enjoy your meal.

Homemade muesli

There is no need to add extra sugar to this dish. I bet you'll love it! You will need 150 ml of kefir or natural yogurt sugar free, 2 tablespoons oatmeal, some raisins and nuts. Here you can add fresh fruits - apples, pears, bananas or berries. Anything you like. Pour oatmeal with raisins and nuts into a glass. And top with kefir.

Stir with a spoon and let it brew for 10-15 minutes until the oatmeal swells. You can prepare it ahead of time by putting it in the fridge. Take it to work in the morning as a snack. By the way, as a snack it is still very good to take with you. slimming cocktails. They can be diluted with milk or even kefir.

Salad with squid

This salad is full of healthy proteins. Enough 3 pcs. squid, 1 boiled egg, 1 large cucumber, Chinese cabbage, greens. Clean the squid from the insides, rinse. As soon as the water in the pan boils, salt it with 1 teaspoon of salt. Carefully lower the squid into the boiling water. Detect 3 minutes and take it out. While they are cooling, cut chinese cabbage, salt and remember it a little with your hands in a salad bowl.

Add chopped egg, cucumber, greens to it. Cut the cooled squids into rings. Dress the salad with cold-pressed oil or yogurt.

Bright casserole

Take 2-3 medium zucchini (or zucchini), 3 tomatoes, 3 potatoes. Take a heat-resistant dish or grease the surface with butter. Cut the vegetables into circles and spread around, alternating them. It should look like this circle.

Spread crushed garlic between circles of vegetables. Enough 3-4 slices. Drizzle with olive oil. Put a little poached in a pan on top onion and chopped fresh herbs. Season to taste with salt and ground pepper.

Top the dish with a lid or foil. Bake in a preheated oven at 220 degrees for about 45 minutes. Remove the foil for the last 20 minutes. Remove from oven and let rest before serving. Yes, if you have a piece hard cheese then sprinkle it over the vegetables when you turn off the oven. Let the dish stand for another 5 minutes to melt the cheese.

You can add any fresh vegetables to this dish, whatever you have on hand. Eggplant and peppers are also good in this recipe.

green smoothie

Take a few sprigs of dill, 1 cucumber and green apple, 2 tablespoons of lemon juice, 5-10 peeled pistachios, 150 ml of water. If desired, add a teaspoon of grated ginger and a little honey. Throw all the ingredients into the blender, press the button. We add water. Low calorie smoothie is ready!

Perhaps that's all for today. I will probably continue to supplement this article with recipes 🙂

"All is vanity of vanities" - the third Jewish king once said. “All is the vanity of diets” - three thousand years later, to paraphrase Solomon, the whole world is going crazy. Relentless medical statistics make us reconsider the contents of our plates, pots and refrigerators. Minds and bellies swept over the passion for low-calorie recipes. As it turned out, all of them are not only useful, but also tasty.

Low-calorie recipes are a wonderful "weapon" in the fight for a healthy lifestyle and slim figure. They help to avoid debilitating diets, strict restrictions on food and food choices.

We want to present low-calorie recipes that will decorate your wholesome, healthy and carefully balanced menu for breakfast, lunch or dinner. And pay attention to a competent choice of products and a detailed calculation of calorie content: all this will leave variety and even your favorite treats in your nutrition system.

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low calorie meals is a special food that contains minimal amount calories and fat. It is best to cook such food in a slow cooker, or in the oven. The multicooker appeared on the kitchen open spaces quite recently. But with the help of this unit, you can cook almost everything.

1 chicken breast;
2 pcs. bulbs;
bell pepper;
spices.

wash chicken breast and season it with spices.
Peel the onion and cut into rings.
Cut tomatoes into medium cubes.
Put all the vegetables on the chicken breast.
Put the chicken in the bowl and turn on the baking program.
Cook meat until golden brown.

As a result, you get delicious diet dish, which can be eaten even without a side dish. There are 93 calories in one serving of chicken breast.

Juicy vegetables with herbs

bulb;
carrot;
vegetable marrow;
tomato;
spices.

Cooking instructions are as follows:

On the coarse grater rub the onion.
Gently peel the carrots from the skin and cut into cubes.
Cut the green zucchini into slices.
Wash ripe tomatoes and cut into slices.
Transfer the ingredients to a special bowl and fill with water.
Turn on the languishing mode and wait about half an hour.
AT ready meal add some herbs and spices.

One portion stewed vegetables contains - 65 calories. This dish will become a full-fledged side dish that goes well with meat dishes.

Hearty vegetable soup

Prepare the following ingredients:

small carrots;
onion;
a handful of wild rice;
greens.

Cooking instructions are as follows:

Boil vegetables and grind with a blender.
Rinse wild rice and cook in the slow cooker.
Place all vegetables in a bowl and add water.
Boil the soup until all the ingredients are ready.
Sprinkle chopped herbs on top.

One plate of hearty vegetable soup contains 60 calories.

Recipes for delicious low-calorie meals with calories

Italian soup

Prepare the following ingredients:

onion;
70 grams of peas;
20 grams of low-fat cream;
a small piece of chicken fillet;
olive oil.

Cooking instructions are as follows:

Peel and finely chop the onion.
Fry the onion and add the peas to it.
Boil chicken fillet until ready. In the future, we will not need fillets.
Add meat broth to vegetables and simmer for 40 minutes.
Transfer the vegetables to a saucepan and boil with broth, bringing to a boil.
Add a little fat-free cream to the finished soup.

Per serving Italian soup- 73 calories.

Braised beef

Prepare the following ingredients:

lean beef;
bulb;
olive oil;
2 spoons of tomato juice.

Cooking instructions are as follows:

Peel the onion and grate it.
Fry the onion until a crust appears.
Cut the beef into small pieces.
Boil the beef until tender and add the onion.
pour at the end tomato juice and bring to a boil.

Per serving stewed beef- 120 calories.

Diet fruit salad

Prepare the following ingredients:

100 grams of cherries;
1 banana;
One glass of low-fat yogurt;
Dessert spoon of lemon juice.

Cooking instructions are as follows:

Separate the cherries from the pits.
Peel the banana and cut into large pieces.
Transfer fruit to a small bowl and add some lemon juice.
Put the yogurt in the refrigerator for a while until completely cooled.
Pour the fruit with yogurt and mix well.

Per serving fruit salad- 58 calories.

Healthy fruit smoothie

0.5 cup strawberries;
peach;
muesli;
kefir (0% fat)

Cooking instructions are as follows:

Wash the fruit and grind with a blender until smooth.
Add muesli and kefir to fruits and grind everything to a smoothie.

One serving of fruit smoothie has 30 calories.

Rolls with zucchini and cheese

Prepare the following ingredients:

2 zucchini;
hard cheese;
garlic;
parsley.

Cooking instructions are as follows:

Cut the zucchini into small slices.
Place the zucchini on the sheet and bake for 5-7 minutes.
Cut hard cheese into slices.
Place the zucchini on a plate and sprinkle with cheese, roll up and pierce with wooden skewers.
Bake for 20 minutes at 175 degrees.

There are 37 calories in one serving of roll.

Lowest calorie recipes with calories

Village vegetables

1 eggplant;
2 tomatoes;
cheese;
olive oil.

Cooking instructions are as follows:

Wash all vegetables and cut into slices.
Cut the cheese into cubes.
Put vegetables and cheese in a baking sheet, bake for 20 minutes at a temperature of 170 degrees.

There are 43 calories in one serving of this dish. Village vegetables will be a complete dinner for you.

Cod with mustard sauce

Prepare the following ingredients:

0.5 kg cod;
dessert spoon of mustard;
sunflower oil;
seasonings.

Cooking instructions are as follows:

First of all, preheat the oven to 180 degrees.
Place the fish in cold water and wipe.
Drizzle a little oil and spread the mustard on the fish.
Transfer the fish to a baking sheet and bake for about 30 minutes.

One serving of fish has 97 calories.

Ragout with mushrooms

Prepare the following ingredients:

Crimean bow;
red tomato;
a few champignons;
spices.

Cooking instructions are as follows:

Thoroughly clean the Crimean onion and champignons and cut into rings.
Cut the red tomatoes into small cubes.
Put the vegetables in a saucepan and simmer until tender.

One serving of champignon stew has 27 calories. This dish is perfect for juicy meat or to boiled fish.

Tender meat marinated

Prepare the following ingredients:

chicken fillet (200 grams);
a spoonful of honey;
lemon juice;
garlic.

Cooking instructions are as follows:

Prepare the marinade. To do this, you need to mix: a little honey, lemon juice and garlic.
Fillet cut in equal pieces and put in a bowl with marinade, let rest for about 40 minutes.
Put the pieces of meat in a saucepan and simmer for 1 hour.
AT finished fillet add chopped herbs if desired.

Per serving chicken meat- 87 calories.

Vegetable puree soup

some pumpkin pulp;
carrot;
several potatoes;
low fat sour cream.

Cooking instructions are as follows:

Peel potatoes and carrots. Boil until done.
Wash the pumpkin thoroughly and boil.
Place all vegetables in a blender and chop.
In the finished soup puree, add a little low-fat sour cream.

There are 42 calories in one serving of puree soup. This soup will be a great lunch or dinner and will pleasantly surprise you with its bright taste and delicate texture. This creamy soup will be enjoyed by the whole family.

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

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 tasteless and monotonous - with the modern abundance of products, spices, seasonings, even a dish with low content calories will be tasty, fragrant and nutritious.

We offer you a wonderful five low calorie recipes meals 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 fast food take a blender and chop the bananas into its bowl and put all the other ingredients. All well beat up homogeneous mass, 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.

Ideal companions for cold appetizer with shrimp will be grapefruit and spinach. 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;
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 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 - great ingredient for low-calorie dishes - 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:

one chicken breast;
100 grams of Beijing cabbage;
one green apple;
one tomato;
50 grams of natural yogurt (low-fat);
2 teaspoons French mustard;
green onions and parsley;
salt pepper;
lemon juice.

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.

The 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. As a side dish for such fish, you can serve a salad of greens and fresh vegetables, but rice, even steamed, should be discarded, as it has a lot of calories.

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

It surprises many 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 everything. essential vitamins and micronutrients.

Therefore, it is so important to include in the diet both fish and lean meat in small quantities, and dairy products, and even bread, only whole grain or low flour glycemic index, for example, from the recently fashionable spelled, which successfully replaces wheat flour.

Also general rule low-calorie diet - reducing the amount of not only fat, but also simple carbohydrates and replacing them with large quantity squirrel.

Basic rules for creating a balanced menu:

A person should consume no more than 1500 kcal per day, and no more than 80 grams of fat;
Carbohydrates should only be complex, at least 100 grams per day, and simple should not be at all;
Be sure to drink clean water - up to two liters a day;
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:

Yeast, sweet, puff pastry(bread, buns). Replace with whole grain or rye bread or dry bread, biscuits;
Soups with potatoes and cereals. Better vegetable or chicken broth, more better soups puree;
Replace pork, lamb with lean beef and veal, which is best boiled or baked;
Duck and goose should not be eaten, it is better to choose chicken and turkey from poultry, we also bake or boil it;
Replace fatty fish (halibut, mackerel, burbot, whitefish, sturgeon) with low-fat ones (flounder, cod, perch, pollock);
rice, semolina it is better to exclude and replace with buckwheat, millet, spelt, pearl barley;
Remove sweets completely, honey or dried fruits are better for tea.

It is also worth remembering that the use of low-calorie foods 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.

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 bell 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. From hot pepper we remove all the insides 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

In each of the three servings of this delicious salad only 55 kcal. 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. Ready soup from a blender we flavor with sour cream and parsley, before serving we pour some of the croutons.

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 normally. fried meat. Of course, about fatty steaks with sour cream sauce will have to forget. But that doesn't mean you won't 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.

On the finished zucchini we put the resulting vegetable dressing. 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 each of the four servings - 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 (having previously cleaned), a couple lemon wedges, 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 trout with this mixture, leave to marinate for an hour and a half.

Omelet for breakfast

It is low calorie and delicious omelette, which can be eaten before heading towards 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. We fry on 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 omelette. 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.

“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 meat pork shoulder, and this is one of the most fat-rich parts of the carcass. There, in the sausage, the fat itself is sent - to 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 - 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 pie, in which caramel and pecans met, will “give” you 23 grams of fat. And what did you want from sweetness, rich 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, whole tomato, half an 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 calories 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, watering with might and main cheese sauce(another killer option is cream sauce). Voila, the dish is ready. Dose - 81 grams per serving.

Chocolate syrup, ice cream, cookies, 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 some sugar. Then you just have to pour the cocktail into glasses, pour chocolate sauce and garnish with crushed Oreo cookies. As you can see, everything is very simple and fast,” anonymous culinary specialists 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.