Low-calorie food recipes. Cottage cheese salad

When thinking about how to make your figure slim, or simply lose weight, it is not enough to increase physical exercise as during normal sports activities. It is necessary to adjust your diet and reduce the amount of high-calorie food. This is not about starvation.

Using simple products, you can intelligently build your diet, prepare a lot of dishes that are not loaded with calories, but at the same time tasty, varied, and nutritious.

Properly composed low-calorie meals for weight loss from simple products will influence the achievement of the goal

Properly composed low-calorie meals for weight loss from simple products will influence the achievement of the goal, while not causing harm to health.

It must be remembered that drinking alcoholic beverages is not recommended, because fluid is retained in the body and appetite increases.

The lowest calorie simple foods

The concept of “calories” defines energy in quantitative terms, which is delivered to the body through foods. Fats contain the most calories, carbohydrates and proteins contain less.

You can’t give up fats altogether, as this can have a detrimental effect on a person’s health, his appearance. The quality of the skin will deteriorate, hair, nails, and organs of the digestive system will suffer.

Vegetables and fruits are the lowest calorie foods

Low-fat foods are not necessarily low-calorie. Dishes for weight loss from simple products prepared, for example, on the basis of milk containing a low percentage of fat content, will be inferior to food made from regular milk by an insignificant amount.

The lowest calorie foods are vegetables and fruits.. The latter cannot include those that contain a lot of sugar, for example, bananas or various varieties grapes

Plant foods preserve as much as possible useful material, if it is not processed. In addition to various vitamins, plant foods contain fiber. It, in turn, helps the body remove all toxins.

Exclusive use plant nutrition It can also harm the body, because other foods, which are higher in calories, contain beneficial substances that vegetables and fruits cannot provide.

Cereals, which themselves are very high in calories, lose some calories after cooking. Legumes contain a lot of protein, so nutritionists prohibit completely eliminating them, although they should also not be consumed often, because the level of calories they contain is quite high.

Let's talk about several types of simple low-calorie foods that can help achieve the fastest weight loss effect:

1. Sea kale, used in various dishes, contains a large amount of iodine, magnesium, potassium, iron, zinc, a complex of vitamins, folic acid and other useful elements.
2. Fresh cucumbers are rich, among other things, in carotene and chlorophyll. They contain a lot of water.
3. All kinds of greens: varieties of onions, celery, lettuce, parsley.
4. Radish, among other things, contains vitamins PP, B, C.
5. Asparagus contains carotene, alkaloids, chlorophyll and other trace elements.

Lowest calorie drinks

It is known that weight loss is achieved not only by the choice of dishes. The more liquid is included in any diet, the faster the result will be - the long-awaited weight loss.

Scientists have discovered that the correct calculation optimal quantity water should be produced as follows: how many calories are taken, how much water you need to drink, adding another 0.5 liters to the resulting figure. For example, if you have eaten 1200 kcal worth of food, then you need to drink a little less than two liters.

Homemade lemonade is low in calories

Water breaks down fat, helps remove processed foods from the body, and speeds up metabolism. Without a doubt, water is the simplest low-calorie drink.

When taking water during the day, you need to remember some rules. Rule 1: Don’t drink a lot of water before going to bed, because you can get puffy.

Secondly, you should not drink while eating, because the food you eat is likely to be deposited in fatty tissue.

Thirdly, you should not drink before meals. Water dilutes the gastric juice, which can cause indigestion.

In addition to water, there are a number of drinks that will not harm your figure, and in some ways will even help you lose weight faster.

Low-calorie drinks include coffee. A prerequisite is to use it in pure form, then it will help remove excess fluid from the body.

Green tea has antioxidants with anti-inflammatory properties.

Natural juices also contain some calories. The benefits come from freshly squeezed juices, without added sugar, and not from store-bought packaged ones. The latter are more harmful than useful.

The following of the listed drinks also have low calorie content, but still to a greater extent than those described above:

1. Lemonade without sugar. I mean homemade lemonade homemade. It contains water, citric acid and lemon itself; sugar cannot be added.
2. Fruit drinks without sugar. In their production they are used various berries and water.
3. Low-fat kefir. But this drink is not only possible, but even desirable when losing weight, because it affects the cleansing of the body and improves digestion.

Recommended number of calories per day for weight loss

Each person differs in standard parameters, so it is impossible to name a universal number that would suit everyone. For a woman, the limit is set at 1200 kcal, but this is the minimum value. Eating fewer calories will definitely cause harm to the body.

But, to get the result, you need to calculate the number of calories for each person separately, taking into account the main parameters.

Stage 1 – calculation of the basal metabolic rate.

The following units of measurement are used for calculation: cm for height, kg for weight.
10*weight+6.25*height-5*age-161

Using this formula, we get a certain number that shows the number of calories that a certain organism needs to maintain life.

Stage 2 – calculating the total calorie consumption per day.

This value is calculated by multiplying by a coefficient that reflects a person’s lifestyle.

For inactivity it is 1.2; for low activity – 1.375; for average – 1.55; for high – 1.725; for a very active lifestyle – 1.9.

The resulting value allows us to understand how many calories we need to consume so that the initial weight does not change, but remains at the same value.

If you want to lose weight, then you just need to reduce the number of calories in foods, and, conversely, to gain weight, add calories to the dish.

In addition to this formula, there are a huge number of automated calculators on the Internet, where the calculation will take place online, you just need to enter your data in the required fields.

Nutritionists do not recommend sharply reducing the number of calories from their usual value., because the body will, on the contrary, begin to store all food into fat for protective purposes. Calorie reduction should not be carried out abruptly, and It’s better to start with a 20% reduction.

Low-calorie breakfast recipes

It is known that breakfast should fill you with energy as much as possible so that you have enough strength during the day. To achieve a slim figure, you need to eat low-calorie foods for weight loss.

Products that help you lose excess weight

When compiling a diet for breakfast from simple products, you also need to carefully calculate it so as not to a large number of calories had no effect on nutritional value.

Below are simple breakfast recipes highlighting the number of calories that will help you lose weight.

Millet porridge with milk and pumpkin

Per 100 grams 94 kcal.

Products:

• Milk – 750 ml;
• Pumpkin – ½ kg;
• Millet – 1 glass;
• Sugar and salt to taste (recommended 1 and ½ teaspoon respectively).

The milk is heated until hot, but not boiling. Place pumpkin cut into pieces and cook for 13 minutes.

The millet is thoroughly washed and placed in a pan, seasoned with salt and sugar. Cook for 20 minutes. The thickened porridge “finishes” in the oven for 20 minutes.

Omelette in pepper

Per 100 grams 79 kcal.

Ingredients:

• Pepper (not bitter) – 2 pcs.;
• 4 eggs;
• Milk – half a glass;
• Salt, pepper, herbs - to taste.

The pepper is peeled, washed and cut into rings, the thickness should be about 1.5 cm. Eggs and milk must be beaten, with the addition of herbs and salt. The peppers are placed in a heated frying pan, and the whipped mixture is poured inside the rings. Fry until done.

Hercules porridge with banana

Per 100 grams 92 kcal.

Ingredients:

• Rolled oats flakes – 50 gr.;
• Milk – half a liter;
• Cinnamon – 1 teaspoon;
• Salt - to taste;
• Lemon – half a piece;
• Bananas – 2 pcs;
• Homemade yogurt (natural) – 2/3 cup;
• Sugar - to taste.

In a saucepan, pour the cereal with milk, add salt, cinnamon and sugar. Bring to a boil, reduce heat and cook for about a minute. Cut the bananas into slices and lightly sprinkle them with lemon juice to prevent them from turning black. Place on a plate in layers: 1st layer – porridge, 2nd layer – bananas, 3rd layer – yogurt.

Low-calorie lunch recipes

To prepare a healthy light lunch with low content calories, you need to use only fresh natural products, avoid preservatives and flavor enhancers. Low calorie dishes for weight loss, simple products contain limited or no salt at all.

Vegetable puree soup — low calorie lunch

To keep the products healthy, Prolonged cooking should not be used. In terms of quantity, low-calorie dishes are prepared in portions, so they should not be left “for later”
.
Do not prepare dishes with prolonged frying or with large amounts of fat. To lose weight, we try to give preference to simple recipes related to separate meals.

Vegetable puree soup

100 grams contain 24 kcal.

To prepare you will need:

• Water – 1 l.;
• Cauliflower – approximately 700 gr.;
• Green onions - a little, for decoration;
• Onion – 1 pc.;
• Chili pepper – 1 pc.;
• Salt, pepper - to taste.

The cabbage is divided into small components, which need to be placed in a pan and filled with water. Next you need to add pre-chopped onions, chili peppers, having previously cleared them of seeds, and start cooking.

After the water boils, remove the pepper and continue cooking until the cabbage is fully cooked. After this, use a blender to puree it, add salt and pepper. We decorate each serving with greens.

Chicken soup

Per 100 grams 79 kcal.

Ingredients:

• Water – 2 l.;
• A piece of chicken (you can use a leg or thigh, but breast is better, as it has less calories) – 1 piece;
• Onion – 1 pc.;
• Garlic – 3 cloves;
• Cabbage – 300 gr.;
• Canned beans – 1 can;
• Small zucchini – 1 piece;
• Carrot – 1 pc.;
• Celery – optional;
• Salt and pepper to taste.

Pour water over the chicken with chopped onion and garlic and cook for 20 minutes. Next, you need to strain the broth and put it back on the fire, in the meantime, cut the chicken into small pieces and put it back into the pan. Add the remaining ingredients and cook for about 25 minutes. The soup is ready.

Pollock with vegetables in white sauce

100 grams contain 72 kcal.

Ingredients:

• Pollock fillet – 1 kg;
• Half a glass of soy sauce;
• Flour – 2 teaspoons;
• Water - half a glass;
• Low fat sour cream – 350 gr.;
• Cream (or curd) cheese – 150 gr.;
• Onions and carrots 2 pcs. everyone.

The fish is soaked in soy sauce for 10-15 minutes. In a frying pan, lightly fry the flour, to which we add water, sour cream and cheese. As soon as everything boils, remove from heat.

Chop the onions and carrots, fry using vegetable oil with any spices you like. Place in a heat-resistant dish in layers: vegetables, fish on top, pour sauce. Prepare the dish in the oven at 180 degrees for 50 minutes.

Low-calorie dinner recipes

To lose weight, for dinner it is recommended to eat foods that do not contain many calories, are light, but nutritious enough. Simple foods such as mushrooms, vegetables and fruits, fermented milk products, fish, eggs, meat are suitable for dinner.

Mushrooms are a low-calorie product

Cheese meatballs

Per 100 grams 188 kcal.

To prepare this dish we will take:

• Minced beef – 400 gr.;
• Large pepper pod – 1 pc.;
• 1 onion;
• 100 gr. Hard cheese;
• Egg – 1 pc.;
• Salt - to taste.

Cut the cheese into small cubes. Chop the pepper and onion, add all the ingredients listed above, mix thoroughly.

When forming meatballs, place a piece of cheese inside each ball. We either fry the meatballs or bake them in the oven, which will further enhance the beneficial properties.

Cottage cheese salad

Per 100 grams 56 kcal.

Grocery list:

• Cottage cheese with minimal fat content – ​​80 g;
• Medium-sized tomato – 1 pc.;
• 1 short-fruited cucumber;
• Sour cream with 10% fat content - 30 g;
• Any greens, including lettuce leaves– a bunch of approximately 30 g;
• Salt - to taste.

Cut vegetables into any size and any shape, mix all the ingredients together, season with sour cream and salt.

Red fish baked with vegetables

Per 100 grams 105 kcal.

Products needed for cooking:

• Red fish – 600 gr.;
• Hard cheese – 80 gr.;
• Carrots with onions 1 pc.;
• Unsweetened yogurt – 200 gr.
• Salt to taste.

Cut the fish into portioned steaks and rub with salt. Place the fish on a baking sheet that has been greased with vegetable oil in advance. Fry the vegetables separately in a frying pan and pour yogurt over them. Covering the fish vegetable sauce and grated cheese. Cook in the oven for 25 minutes. Temperature 220 degrees.

How to prepare a delicious breakfast for weight loss? See recipes here:

A delicious low-calorie dish: chicken and cabbage casserole. Recipe and preparation here:

Can a sandwich be low-calorie? It turns out - yes. Recipe options in this video:

You don’t have to give up dinner to stay in shape; you can prepare a healthy and tasty low-calorie dinner.

If you adhere to the basic rules and principles of cooking, dinner will not harm your figure at all, and the body will receive vital energy.

Basic rules for a low-calorie dinner

Following the norms, the calorie content of dinner should be equal to 20% of the daily diet when meals are fractional, and with three meals a day, 25% of the calories spent per day. If the daily diet was 1600 calories, then dinner should be about 400 calories.

Try to have dinner three hours before bedtime. It is not necessary to adhere to the rule of not eating after 18.00. If you go to bed at 23.00, you can have dinner at 20.00.

You can use boiled and raw vegetables when preparing dinner.

Cabbage is especially useful; it is a real treasure trove of microelements and substances beneficial to the body. It normalizes the functioning of the gastrointestinal tract. Sea kale is also great for low-calorie dinners, if you do not overuse potatoes and legumes. You can also use fruit. Apples, pineapples, kiwis, and avocados are suitable. These products tend to burn fat.

For low-calorie dishes for dinner, low-fat sea ​​fish, dietary meat, chicken, rabbit.

You can use mustard, pepper, and garlic as seasonings. It would be good to prepare a cottage cheese dessert with the addition of berries.

But remember: you need to eat all this in small quantities so that after dinner there is no feeling of heaviness; overeating will not be beneficial.

Avoid products such as pasta and high-calorie sauces.

An important rule: minimal use of salt to avoid morning swelling, and no baked goods or confectionery for dinner.

What to cook in the evening?

A very tasty and affordable low-calorie dinner can be made from chicken breast and vegetables and an apple dessert.

For this we need:

• chicken breast;
• egg white;
• 100 g broccoli;
• 2 small potato tubers;
• a teaspoon of olive oil;
• 2 tablespoons of low-fat sour cream;

For dessert you will need: 1 apple, 1 teaspoon of raisins, nuts and 2 teaspoons of honey.

First of all, you need to beat the protein, then dip the breast in it, put the meat in the oven, preheated to 180 degrees, for 25 minutes. The side dish can be prepared with steamed potatoes and broccoli. Drizzle the potatoes with olive oil and low-fat sour cream and place in the oven. When serving, sprinkle the potatoes with green onions.

For dessert, take 1 apple, cut out the core, pour raisins and nuts into the resulting cavity, pour honey, and bake in the oven for 40 minutes.

Tender chicken stew: step-by-step preparation

A proper low-calorie dinner should be both healthy and tasty. It guarantees good sleep and a wonderful morning with a good mood.

Ingredients:

• chicken meat 400 g;
• frozen “Spring” vegetables - 400 grams;
• seasoning "Italian herbs";
• olive oil - a tablespoon;
• lemon juice;
• salt - a pinch;

Turn on the frying pan and pour 100 ml of water into it.

Take chicken meat and chop it, place it in a heated frying pan with water. Simmer until done.

While the vegetables are cooking, pour olive oil into a clean frying pan and fry the Italian Herbs a little.

Then add the prepared chicken meat and vegetables, mix everything and simmer over low heat until fully cooked.

The supper is ready!

Zucchini with yoghurt-mushroom sauce: step-by-step preparation

For mushroom lovers, a low-calorie diet dinner is perfect. Recipes with zucchini and fermented milk products are light and very beneficial for the stomach.

You will need:

• one small zucchini;
• low-fat yogurt 100 g;
• champignons 250 g;
• greenery;
• spices.

Take the zucchini and cut it into not very thick slices. Place them in a frying pan with water and simmer until soft.

The champignons should be baked in the microwave or in the oven, or in a slow cooker, until cooked.

Next in prepared mushrooms add chopped dill, pepper, salt to taste and yogurt, mix everything thoroughly. Season the zucchini with the prepared yoghurt-mushroom sauce.

Is dinner necessary while dieting?

Many girls who are losing weight categorically refuse dinner after 18.00. Some people believe that eating in the evening is bad for weight loss. Gastroenterologists and nutritionists have a different opinion. If you exclude dinners, then the body is forced to fast for up to 14 hours a day. This is a lot of stress for him, which can lead to health problems. All this threatens metabolic disorders. The following conclusion suggests itself: it is necessary to have dinner, the main thing is to do it correctly.

Please note that you need to eat what is on the plate intended for one serving, no more. Try not to eat while watching an interesting movie or reading a book. You can eat a large amount of food and not notice it.

There is no need to eat something that takes a long time for your body to digest. Some people don't like fatty fish, others have trouble digesting legumes.

Rule for everyone: boiled eggs, low-fat cottage cheese, citrus fruits, apples, and non-starchy vegetables are well digested. Preliminary stewing or cooking improves the process of digestion of foods.

During the summer, you should try to consume fewer dishes, prepared by stewing in oil, and in the winter, cold period, you can treat yourself to hot vegetable dishes.

How to cook a low-calorie dinner for weight loss

It is prepared according to this principle: one portioned piece dietary meat or lean fish should be no larger than the size of your palm, excluding fingers. The number of vegetables is equal to the size of two “fists”. Cottage cheese lovers can take one “fist” of this product. If you want to eat fruit, then no more than two “fists” and always unsweetened.

For those who train, one tablespoon of vegetable oil is enough; for those who do without training, 1 teaspoon is enough.

Cooking dinner for weight loss

So what to cook that is low-calorie and tasty? A healthy, tasty, low-calorie dinner and at the same time satisfying will turn out with the following menu:

• fish with cheese in a slow cooker;
• cabbage salad with cucumbers;
• tea without sugar.

We start by preparing fish with cheese in a slow cooker.

Fish with cheese in a slow cooker

You will need:

• silver carp or carp - 1 piece;
• hard cheese - 50 g;
• salt, pepper - to taste;
• dill, parsley - 2 sprigs each.

The fish must be thoroughly peeled if it is frozen. Wash, remove bones and cut into thin pieces, add salt and pepper to taste. Grate the cheese.

You need to pour water into the multicooker bowl, no more than one liter. Place a steamer container and place the fish in it. Sprinkle grated cheese on top. Close the lid tightly. Install the Steamer program. After 30 minutes, carefully place the finished fish on a dish and sprinkle with herbs.

Preparing cabbage salad with cucumbers

You will need:

• young cabbage - 500 g;
• fresh cucumbers - 2 pcs.;
• greenery;
• vegetable oil - 2 tablespoons.

Finely chop the cabbage and greens, and cut the cucumbers into half rings. Add salt and a little lemon juice and vegetable oil, mix everything thoroughly. Please note that the cucumber is not bitter, so as not to spoil the salad. Lemon juice will remove the bitterness.

Salad recipes for dinner

Chicken salad with tangerines and herbs

This salad is quick and easy to prepare.

You will need:

• 400 g chicken fillet;
• 2 tangerines;
• a bunch of lettuce;
• 1 teaspoon each of mustard, sauce, vegetable oil;
• some Chinese cabbage.

Chicken fillet should be boiled or steamed without adding oil. When ready, place on dishes to cool.

Chop the Chinese cabbage and pour into a salad container. Cut the finished chicken fillet into cubes and also place in a salad bowl. Next, take the tangerine into slices. Finely tear the salad with your hands. Pour everything into a salad container. Add mustard, sauce, oil and mix thoroughly. What else can you cook for dinner that is low in calories?

Sea salad

For one serving you will need:

• 0.5 cans of seaweed;
• 100 g shrimp;
• 200 g cherry tomatoes;
• 1 teaspoon each of soy sauce, sesame oil;

You need to cut it as small as possible seaweed. Peel and chop the shrimp. Cut the tomatoes into halves. Place everything in a salad bowl, add sauce, oil and mix thoroughly.

Recipes for cottage cheese dinners for weight loss

For cottage cheese lovers, this low-calorie dinner for weight loss is perfect. The recipes are simple and very tasty.

Light cottage cheese dinner

You will need:

• 150 g cottage cheese;
• 1 tablespoon of kefir;
• 1 baked apple.

You need to take a container, place all the products in it, puree it with a blender, add cinnamon to taste. Place in a salad bowl. Please note - no sugar or honey is added. Instead of an apple, you can take a pear or peach.

Cottage cheese casserole

You will need:

• 200 g low-fat cottage cheese;
• 1 egg;
• 1 spoon of flour;
• 50 g berries;
• 1% yogurt for sauce.

Place cottage cheese, egg in a container and mix thoroughly, add a spoonful of flour, berries, mix. Place in a baking dish and bake in the oven until golden brown. Can be cooked in a slow cooker. Place the finished casserole on a plate.

Prepare the sauce. Using a blender, beat the yogurt with the berries. Next, pour the resulting product over the finished casserole.

Healthy sleep is the key to health and weight loss

To lose weight, it is not enough to go on diets and follow nutritional rules; healthy sleep also has a positive effect on metabolism.

When you don’t get enough sleep, the body’s production of the hormone leptin decreases, and the level of the hormone ghrelin, which is responsible for appetite, increases. That is, with a lack of sleep, a feeling of hunger appears, and the feeling of fullness is inhibited. As a result, there is a need to have a snack or a good meal.

Conclusion: it is important not to eat a lot of fatty foods at night; the body should rest at night and not digest heavy food. Go to bed on time, and the morning will be joyful, full of energy and good mood.

Say “No!” tasteless food, starvation diets and monotonous nutrition! Introducing recipes dietary breakfasts, lunches and dinners that make your mouth water and want to be prepared immediately!

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

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

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

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

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

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

What to eat properly

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

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

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

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

Creating a diet for weight loss

The principles on which the weight loss diet is based:

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

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

Nutrition with calorie counting

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

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

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

Although alcoholic beverages contain calories, they are not nutritious.

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

Products to forget about

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

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

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

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

Vegetarian Recipes

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

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

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

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

Onion soup. Calorie content 32 kcal per 100 g.

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

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

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

Dietary recipes for weight loss at home

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

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

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

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

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

Essential foods for the diet

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

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

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

Recipes with counted calories for homemade

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

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

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

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

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

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

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

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

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

Recipes for every day

If you decide to switch to a dietary diet, it is best to immediately develop a full menu for the week. This approach will help save time searching necessary 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. Example of a weekly diet:

Monday at 500 calories

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

Tuesday at 800 calories

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

Wednesday at 500 calories

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

1000 Calorie Thursday

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

800 Calorie Friday

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

Saturday at 1200 calories

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

1000 Calorie Sunday

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

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

Breakfast

A few examples of dietary breakfast:

1. Great breakfast it will become oatmeal. Wonderful porridge contains complex carbohydrates, which will help you get enough and get the right “dose” of energy.

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

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

Porridge is prepared in three ways:

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

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

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

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

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

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

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

This dish contains 198 kilocalories per 100 grams. product.

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

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

Dinner

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

Stew in a pot

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

Dietary analogue of creamy puree soup - cheese soup

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

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

Lunches for work

Casserole

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

Vegetable pancakes with beans

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

Recipes for working with calculated calories

Vegetable rolls

For preparation you will need:

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

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

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

Okroshka

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

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

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

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

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

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

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

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

Dinner

Diet dinner can become delicious treat in your family. 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 low-fat kefir or a glass of water.

Baked mackerel

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

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

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

Fillet in batter

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

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

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

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

For children

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

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

Can you imagine the following menu for the week?

Monday

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

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

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

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

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

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

Dietary recipes for a slow cooker

The multicooker 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 food.

Dietary meals prepared 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 soaked apples have long since sunk into oblivion. Now you can create tasty, healthy, and most importantly low-calorie dishes using a multifunctional kitchen device.

Advantages of using a multicooker for preparing diet food

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

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

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

Buckwheat porridge. Calorie content 335 kcal per 100 g.

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

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

Lenten cutlets. Calorie content 128 kcal per 100 g.

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

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

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

For three servings you will need:

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

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

Pumpkin Delight

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

Recipe examples

Air porridge

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

Pumpkin with honey

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

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

Eggplant Recipes

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

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

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

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

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

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

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

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

Dishes with zucchini

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

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

Recipes with zucchini calories:

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

This zucchini dish contains only 9 kcal per 100 grams.

Zucchini cream soup

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

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

Diet salads

Many people know that salads are not just a hearty dish for the holiday table, but also a wonderful way to combat extra pounds. Of course, “Olivier” and similar salads cannot be classified as dietary salads, since they usually contain heavy foods.

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

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

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

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

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

For preparation you will need:

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

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

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

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

Bakery

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

Simple recipes for delicacies for weight loss:

Cottage cheese pie

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

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

Brownie with chocolate

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

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

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

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

Dessert

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

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

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

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

Making jelly is very simple. Gelatin 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 placed in it. The rest of the sour cream and gelatin mass is added.

The dish must be refrigerated for 8 hours.

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

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

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

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

Dietary recipes from cottage cheese

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

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

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

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

An example of a dietary sweet with cottage cheese:

Cake

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

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

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

Cocktails

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

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

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

Rules for preparing diet smoothies

• Only fresh and low-calorie foods are selected.
• Ice “steals” the taste of berries and fruits. If you want a drink cold drink, then you can simply refrigerate the ingredients before cooking.
• Dilute the finished cocktail better with juices or dairy products.
• Sugar or sugar substitutes should not be added to smoothies.

Cocktail recipes for weight loss

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

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

Books of diet recipes

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

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

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

Low-calorie meals for weight loss from simple products indispensable in the daily diet.

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

You should not constantly keep yourself “in check”; it is impossible to live for a long time in persistent psychological stress.

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

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

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

Salad is different from salad - that's for sure. In such a dish, despite the harmless ingredients, unfortunate calories can mysteriously hide.

Most often, the gas station is to blame.

Here you will have to make a personal choice and decide what is best. For example, mayonnaise is not like that useful product, but it still has less net energy than flaxseed oil.

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

Olivier “Vegetarian Style” - 90 kcal

You will need:

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

Boil the vegetables and fry the mushrooms in advance.

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

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

It is better to take medium-sized fruits. The red onion serves as a garnish; slice it thinly, more for color than flavor.

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

Vegetable salad with arugula - 58 kcal

You will need:

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

Finely chop the above and tear the leaves. Season the salad. Serve fresh.

Before mastering recipes for easy and fast losing weight with calorie counting , look carefully photo this mysterious representative of cruciferous vegetables.

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

Arugula is especially popular in Italian cuisine.

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

Low-calorie arugula recipes for weight loss - almost always recipes with a lot of fiber, which ensures a feeling of fullness throughout the day.

Tip: eat fruits separately from the rest. We often leave them for sweets, and this complicates the digestion process.

Dietary soups for weight loss: recipes, exact calorie content

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

Dishes presented below - perfect lunch or low calorie dinner for quick weight loss.

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

Lentil soup - 44 kcal

You will need:

1. Lentils (red) - half a glass
2. Vegetable oil - 1.5 tbsp. spoons
3. Carrots - 1 piece
4. Water - 2 l.
5. Onion - 1 piece
6. Salt pepper

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

Heat the water and add the lentils, frying, and spices. Bring to a boil and cook for 20 minutes. Focus on the softness of the legumes.

All These Low Calorie Weight Loss Recipes With Exact Calorie Counts will help you stay slim without particularly limiting yourself in portions.

Borscht with porcini mushrooms - 60 kcal

You will need:

1. Cabbage - 300 gr.
2. Potatoes - 5 pcs.
3. Beetroot - 1 pc.
4. Porcini mushrooms - 200 gr.
5. Sunflower oil - tbsp. spoon
6. Onion - 1 pc.
7. Tomato ( tomato preparation) - 350 gr.
8. Carrots - 1 medium
9. Water - 2.5–3 l.
10. Salt pepper

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

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

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

Hercules cutlets - 108.7 kcal

You will need:

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

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

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

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

Almost all low-calorie dishes for weight loss with the addition of rolled oats consist from simple ingredients, preparing them is not difficult.

Appetizer “Eggplant with tomato and cheese” - 67 kcal

You will need:

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

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

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

We hope our low-calorie meals for weight loss and recipes with photos whetted your interest in healthy cuisine.

This appetizer would be appropriate even at a holiday table.

Sandwich with bean paste - 30 0 kcal

You will need:

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

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

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

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

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

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

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

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

Simple and tempting sweets in the style of Cheat Meal Days

We offer recipes for low-calorie dishes for effective weight loss with photos for the so-called “cheat meals”.

Usually one day is selected on which it is permissible to slightly exceed the usual calorie intake.

This approach speeds up your metabolism, and you lose weight more effectively. Sweets... they are the ones that are prohibited more than anything else. So let's make them useful and treat ourselves on the weekend.

Coconut candies with dried apricots - 375 kcal

You will need:

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

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

Raw chickpea candies - 3 90 kcal

You will need:

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

First boil the chickpeas until soft.

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

Banana pancakes - 172 kcal

You will need:

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

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

Fry the resulting dough on both sides like regular pancakes.

Advice: consume banana pancakes with fresh berries or sour cream.

Life-Reactor wishes you bon appetit!

Every person who is overweight strives to lose it, but does not want to fully expend his energy on it. Therefore, low-calorie dishes made from simple products are considered the most effective in losing weight without much expense. Reducing calories will ensure gradual, safe and effective weight loss. It is also recommended to use the following recipes to prepare healthy dishes after losing weight to consolidate the result and then maintain it for a long time.

It is generally accepted that eating healthy and reducing calories is expensive and unaffordable for the whole family. But upon careful consideration of the issue, it becomes clear that sticking to proper nutrition and cooking low calorie dishes from simple foods, including seasonal vegetables and fruits. Next, lists of food products for preparing dishes will be presented in detail, as well as some recipes for example.

Anyone who wants to eat healthy using foods containing few calories believes that the dishes turn out tasteless and unfulfilling. But you can prepare the right food for every day from affordable products.

The list of low-calorie foods for weight loss and weight maintenance includes the following ingredients:

• Vegetables and fruits - they contain substances that help you achieve your daily requirement of BJU without difficulty and with less calories. It is recommended to add vegetables to every hot dish - let them be seasonal ingredients, but loved by the family. Fruits must be consumed as snacks between main meals. You can treat yourself for breakfast low calorie dessert. It is recommended to consume fruits with a high sugar content in small quantities - bananas, grapes and others.
• Cereals - porridge and cereal soups contain low calorie content, but turn out to be the most satisfying dishes recommended for consumption at the PP.
• Legumes – hearty meals can be prepared from vegetables and legumes. Here they distinguish beans, peas and other varieties, from which it is easy to prepare stews or soups. Canned bean preparations are often used. It should be understood that store-bought canned goods contain more fat and calories than home-cooked ones.
• Greens and green vegetables, radishes - these products should be combined into a separate group, since they contain practically no calories, but saturate the body with vitamins PP, B, C, carotene, chlorophyll and other useful microelements. Such supplements keep you full for a long time.

About low-calorie drinks

A proper nutrition menu must include low-calorie drinks. It is a mistake to think that they do not benefit the body in terms of maintaining satiety. There are recipes for drinks that will help with weight loss by reducing appetite - this ensures a reduction in calories by 1/3 of the daily diet.

Low-calorie drinks include the following variations:

• Water is an essential product during a person’s life, since the body consists of 80% water, which means it requires constant replenishment. Calculation of the amount of liquid is carried out in accordance with the calories consumed for proper nutrition. For example, if a person limits himself in calories and consumes only 1200 kcal, then he must consume 1.2 liters of water per day. Add another 0.5 liters to the calculated amount. You should not drink while eating - this stretches the stomach, and also before bed, as it puts a strain on the kidneys.
• Coffee – this drink should not be taken as harmful, since a high-quality product will help the body invigorate and be filled with numerous vitamins and microelements. Important to use natural product– it contains the fewest calories. Coffee is consumed without auxiliary components - sugar and milk, which reduces calorie content and increases the benefits of the product. Pure coffee also helps remove excess fluid from the body.
• Green tea - reduces appetite with a low calorie product. Tea has beneficial properties in the form of anti-inflammatory effects.
• Natural juices are a storehouse of vitamins and microelements. To reduce calorie content, consume only freshly squeezed and without sugar.
• Lemonade - a natural product without sugar, quenches thirst and has an invigorating effect without worse than coffee. The composition includes only water and lemon, you can use citric acid.
• Fruit drinks - must be prepared from natural berries (frozen products can be used) and without sugar.

Some drinks allow the addition of honey - natural and without preservatives. It is better if it is uncandied.

About calculating daily caloric intake

Tasty and low-calorie dishes do not exclude making mistakes, which appear in the form of consuming more calories. This is prohibited because dietary ingredients should help in weight loss, and not provoke weight gain. Therefore, it is important to correctly calculate the daily caloric intake, which is carried out in two stages.

Please note: The first stage is the calculation of the basal metabolic rate. To do this, you need to use the formula: 10*weight+6.25*height-5*age-161.

This is a formula for determining the number of calories to maintain normal functioning. The second stage is to calculate the final daily ration in accordance with the characteristics of human life.

Here the coefficients presented in the following form are taken into account:

• 1.2 – with a sedentary lifestyle;
• 1.375 – if physical activity is carried out 1-2 times a week;
• 1.55 – in the case when sports are carried out 3-5 times a week;
• 1,725 ​​– for active sports enthusiasts;
• 1.9 – for overly active people who prefer to walk and also regularly play sports.

This is the well-known formula for calculating calories using the Muffin-Geor method. It should be used whenever a decision is made to prepare low-calorie meals at home for weight loss or weight maintenance.

This is important: To lose weight, taking into account proper nutrition, the calculated number of calories must be reduced by 20%.

For example, if the daily caloric intake is calculated as 1850 kcal, then to lose weight you need to reduce the figure to 1480 kcal.

Low-calorie breakfasts

Low-calorie recipes for weight loss for breakfast are presented as follows:

• Millet porridge with pumpkin. Calorie content per 100 g – 94 kcal. To prepare the porridge, you need to heat 750 ml of milk and add 0.5 kg of chopped pumpkin to it. Boil the mixture for 15 minutes. Next, add a glass of washed cereal to the porridge and cook for 20 minutes. Salt and sugar are added to taste, but not more than 1 and ½ teaspoon, respectively.
• Pepper omelette. The presented dietary menu contains only 79 kcal per 100 g. The pepper must be peeled and cut into rings 1.5 cm wide. Next, you need to prepare an egg preparation - mix 4 eggs with ½ glass of milk, add a little salt and ground pepper. Place the pepper in a frying pan greased with vegetable oil and pour the mixture into the pepper.
• Hercules porridge with banana. This food contains only 92 kcal per 100 g of product and is recommended for those with a sweet tooth. 0.5 liters of milk is poured into rolled oats in a saucepan in the amount of 50 g. Bring the mixture to a boil, add salt and cinnamon, and sugar to taste. Boil the rolled oats until tender and place on a plate a layer of porridge, bananas, previously sprinkled with lemon juice, and half a glass of natural yogurt.

All recipes for low-calorie dishes with photos and calorie content are presented with video display proper preparation. Therefore, every newbie in the kitchen will cope with the situation in the morning.

Preparing a low-calorie lunch

Recipes are presented with calorie content for preparing them for lunch:

• Vegetable puree soup. Per 100 g finished product accounts for only 24 kcal. To prepare, you need to cook 700 g of cauliflower, 1 onion, 1 chili pepper in a saucepan - only 1 liter of water is used for this amount. Afterwards, you need to mix all the products with a blender to make a puree. It is recommended to finish cooking by adding a small piece of butter. Serve with fresh herbs.
• Chicken soup. There are only 79 kcal per 100 g of finished soup. Pour 2 liters of water into the pan, add a small piece of chicken (leg) and cook until done. 10 minutes before the end, add the chopped onion, 3 cloves of garlic, 300 g of finely chopped cabbage, as well as carrots and zucchini, one piece at a time, after grating them on a coarse grater. You can add canned beans - 1 can, without this product the number of calories will be reduced.
• Baked pollock with vegetables. Per 100 g only 72 kcal. To prepare, soak the fish in soy sauce for 15 minutes. At this time, you need to make the sauce - fry the flour in a frying pan, add 0.5 cups of water, 350 g of sour cream and 150 g of cream cheese. Bring to a boil and remove from heat. Next, place any vegetables and fish in layers in a bowl and pour the sauce over everything. Cook for 40 minutes.

The photo shows ready meals, causing appetite.

Preparing low-calorie dinners

Cooking should be exciting, for which it is recommended to use more interesting recipes with a low amount of calories:

• Cheese meatballs – 100 g 188 kcal. Cut 100 g of cheese into cubes, chop a pepper and one onion. Mix vegetables, egg and 400 g in a bowl ground beef. Salt and pepper in small quantities. The meatballs are formed in such a way that a piece of cheese is first placed in the core. Bake meat preparations in the oven.
• Curd salad – 100 g and 56 kcal. Mix 80 g of low-fat cottage cheese, 1 tomato, 1 cucumber, herbs and sour cream in an amount of 30 g. Salt and other spices are added to taste.
• Baked red fish with vegetables – 100 g and 105 kcal. Cut 600 g of fish into large steaks, fry 1 carrot and onion in a frying pan, add 200 g of natural yogurt. Place the fish on a baking sheet and add salt to taste, pour in vegetable sauce and sprinkle with grated cheese, which only takes 80 g. Bake in the oven for 30 minutes.

The presented recipes are designed in such a way that the finished menu contains fewer calories.

This has a positive effect on weight loss, as well as maintaining a sharp figure - it is important to exclude from the diet not only harmful products, but also foods with a high fat content in order to maintain excellent shape.