Low-calorie dishes in the oven. Light apple soufflé

For this dish, you can take lean beef, veal or chicken, but it is better to use low-calorie turkey meat, which is most suitable for weight loss.

Ingredients:

• zucchini (young) - 0.5 kg;
• lean meat - 0.25 kg;
• tomatoes - 0.2 kg;
• pepper (sweet) - 0.1 kg;
• carrots, onions - 75 g each;
• garlic - 1 tooth;
• dill, spices.

Cooking method:

1. Wash the zucchini, cut in half lengthwise, remove the middle and seeds.
2. Twist the meat and vegetables through a meat grinder, season with spices, mix.
3. Stuff the zucchini "boats", put on a baking sheet with a non-stick coating.
4. Bake the dish in the oven for 20 minutes, temperature - 200 ˚С.

• Time: 40 min.

Please note that low-calorie weight loss recipes must contain minimal amount salt, and if possible it is better not to add it at all.

You can add carrots to this soup, but then it needs to be cooked longer.

Ingredients:

• water - 1 l;
• cauliflower - 0.7 kg;
• onion, chili pepper - 1 pc.;
• spices, green onions.

Cooking method:

1. Disassemble the cabbage into inflorescences, fill with water. Add peeled, chopped onion, chili (without seeds).
2. Bring to a boil, remove the chili, cook the soup until the cabbage is ready.
3. Puree with a blender, salt a little, pepper, mix.
4. Add finely chopped green onions to each serving.

• Time: 1.5 hours.
• Servings: 5 persons.
• Difficulty: accessible for beginners.

Blue whiting can be used instead of pollock for this dish. It is also low-calorie, no less useful and suitable for weight loss, but more bony.

Ingredients:

• pollock (fillet) - 1 kg;
• flour (wheat) - 2 tsp;
• water, soy sauce - ½ tbsp each;
• sour cream (with a low percentage of fat content) - 0.35 kg;
• cheese (cream or cottage cheese) - 0.15 kg;
• onions, carrots - 2 pcs.

Cooking method:

1. Wash the fish, remove the head, entrails (if any), tail, fins, black film from the belly. If desired, the head can be left, only you need to remove the eyes and gills.
2. Marinate carcasses in soy sauce for 15 minutes.
3. In a hot frying pan, lightly fry the flour, add cheese, sour cream, water. Stir, bring to a boil, remove from heat.
4. Separately, fry chopped onions and carrots in hot oil, add any spices.
5. Put the fried vegetables in a baking dish, put the fish on top, pour over it with sauce.
6. Bake the dish in the oven for 50 minutes, temperature - 180 ˚С.

Cottage cheese salad

• Time: 15 min.
• Servings: 1-2 persons.
• Difficulty: accessible for beginners.

Since this recipe is intended for weight loss and should be as low in calories as possible, choose fermented milk products with a low percentage of fat content for the salad.

Ingredients:

• cottage cheese - 80 g;
• sour cream - 30 ml;
• tomato, cucumber - 1 pc.;
• lettuce, fresh herbs, salt.

Cooking method:

1. Wash the vegetables, cut into pieces of any size and shape, lettuce leaves and chop the greens.
2. Mix them with the rest of the ingredients, mix.

strawberry marshmallow

• Time: 3 hours 15 minutes
• Servings: 3-4 persons.
• Difficulty: accessible for beginners.

When preparing diet meals for weight loss, do not forget about desserts. They can be low in calories and very tasty, like strawberry marshmallows. For its preparation, both fresh and frozen berries are suitable.

Ingredients:

• strawberries - 0.2 kg;
• gelatin - 1 pack;
• stevia - 1 tsp;
• lemon - ½ pc.

Cooking method:

1. Strawberries puree in any convenient way.
2. Pour gelatin, mix, let stand for a couple of minutes.
3. Squeeze the juice from the lemon, add it and stevia to the strawberry puree, mix.
4. Put on fire, warm up so that the gelatin is completely dissolved. Don't forget to stir constantly.
5. Cool and then beat the mass with a mixer.
6. Take a suitable form, cover with baking paper. Spread the strawberry mixture in an even layer.
7. Put to freeze for 3 hours in the refrigerator.

Video

Say "No!" tasteless food, starvation diets and monotonous nutrition! Introducing Recipes dietary breakfasts, lunches and dinners that make you salivate and want to cook them immediately!

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

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

Many people perceive diet food as part of their treatment after an illness, but this is not the case. Healthy food - great way 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 by vegetable proteins. Substances contained in meat and fish allow our body to produce the energy necessary for normal functioning. Animal proteins must be present in the diet of children and adolescents.

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

What to eat right

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

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

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

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

Drawing up a diet for weight loss

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

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

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

Meals with calorie count

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

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

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

Despite the fact that in alcoholic beverages contains calories, they are not nutrients.

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

Foods to Forget

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

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

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

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

Vegetarian Recipes

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

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

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

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

Onion soup. Calorie content 32 kcal per 100 g.

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

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

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

Diet recipes for weight loss at home

In any case, in order to eat properly, you will have to cook at home, as in places Catering you won't be able to control the amount of oil and spices added to your dish.

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

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

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

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

Essential foods for the diet

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

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

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

Recipes with counted calories for home cooking

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

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

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

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

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

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

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

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

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

Recipes for every day

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

Menu for the week with calories

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

Monday at 500 calories

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

Tuesday at 800 calories

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

Wednesday at 500 calories

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

Thursday at 1000 calories

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

Friday at 800 calories

• Morning: 150 g oatmeal, 70 g berries, coffee drink
• Lunch: 100 g carrot salad
• Day: 80 g of 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 protein omelet, tea or coffee
• Lunch: 100 g coleslaw
• Day: 200 ml vegetable soup, 100 g boiled chicken fillet, 70 g fresh vegetables
• Snack: fruit, 50 g hard cheese
• Evening: 200 g baked fish with vegetables

Sunday at 1000 calories

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

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

Breakfast

A few examples of dietary breakfast:

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

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

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

Cooking porridge in three ways:

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

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

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

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

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

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

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

This dish contains 198 kilocalories per 100 grams. product.

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

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

Dinner

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

Ragout in a pot

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

Diet analogue creamy cream soup – cheese soup

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

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

Lunches for work

Casserole

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

Vegetable fritters with beans

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

Recipes for working with calculated calories

vegetable rolls

For cooking you will need:

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

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

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

Okroshka

Very popular during the hot summer diet 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 as a substitute for regular soup.

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

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

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

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

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

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

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

Dinner

Diet dinner can be delicious delicacy 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 fat-free kefir or a glass of water.

Baked Mackerel

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

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

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

Fillet in batter

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

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

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

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

For kids

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

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

You can imagine the following menu for the week

Monday

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

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

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

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

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

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

Diet recipes for a slow cooker

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

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

Benefits of using a slow cooker for cooking diet food

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

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

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

Buckwheat 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 is easy. To make the porridge tasty, it needs to be poured into a bowl and poured hot water. Put on the “Porridge” mode for 20 minutes.

Lenten cutlets. Calorie content 128 kcal per 100 g.

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

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

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

For three servings you will need:

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

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

pumpkin delight

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

Recipe Examples

Air porridge

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

pumpkin with honey

For sweet low calorie meal required: 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 put on a baking sheet in the order pumpkin, apples, pumpkin. Top the ingredients with honey and add water. 2 hours in the oven at 160 degrees and your dessert is ready.

Eggplant Recipes

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

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

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

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

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

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

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

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

Dishes with zucchini

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

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

Recipes with calories from zucchini:

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

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

Zucchini cream soup

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

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

Diet salads

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

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

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

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

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

If you want a more "essential" snack, then you can cook diet salad with Chiken. For instance, « warm salad with chicken fillet and vegetables». It has a low calorie content and perfectly satisfies hunger.

For cooking you will need:

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

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

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

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

Bakery products

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

Simple recipes for goodies for weight loss:

Pie "Curd"

In order to 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. Fold in the beaten egg whites into the batter. Dough is laid out on a baking sheet, future pastries can be decorated with fruits or berries on top. Bake for 35 minutes at 180 degrees. 100 grams of dessert contains 137 kcal.

Brownie with chocolate

For dessert you need: 250 g dark chocolate, 200 g low-fat cottage cheese, 5 chicken eggs, 150 g rice and 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 laid out in a baking dish, placed in an oven preheated to 180 degrees for 30 minutes. 100 grams of baking contains 324 kcal.

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

desserts

During weight loss, you should not deny yourself delicacies. Lots of recipes diet desserts will allow you to diversify the menu and will be excellent snacks between main meals.

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

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

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

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

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

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

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

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

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

Diet recipes from cottage cheese

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

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

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

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

An example of dietary sweets with cottage cheese:

Cake

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

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

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

cocktails

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

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

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

Rules for making diet smoothies

• Only fresh and low-calorie foods are selected.
• Ice "steals" the taste of berries and fruits. If you want a drink cold drink you can simply refrigerate the ingredients before cooking.
• Dilute the finished cocktail better juices or dairy products.
• Do not put sugar or its substitutes in smoothies.

Slimming Cocktail Recipes

1. Mix two tablespoons of blackcurrant with 50 grams of cottage cheese. Pour the mixture 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, beat one tablespoon of steamed oatmeal with a blender. Sprinkle the top with chopped walnuts. Calorie content - 99 kcal per 100 ml.

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

Diet Recipe Books

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

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

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

A slender body, lightness, grace, beauty, excellent health - isn't this what each of us dreams of? It is difficult to achieve everything at once, but you can achieve some success with the help of diet meals, which form the basis of dietary nutrition. At the words “diet dishes”, for some reason, plates with unsightly-looking food, insipid, but, as we all understand, very useful, immediately appear before our eyes. Most of us have these associations. However, diet meals can be not only healthy, but also appetizing, beautiful, and tasty. Learning how to cook such dishes is a completely doable task.

the site "Culinary Eden" will be happy to tell you how to cook delicious and simple diet meals. We offer several recipes that you can take as a basis for the first time, and then, having got the taste, come up with your own, because this is an exciting activity that gives positive emotions, and in the end - an excellent result. By the way, if you want to speed up the process of losing weight - do not salt your dishes!

Perhaps the most difficult thing in every diet is to strictly adhere to the diet. Therefore, you can afford to have a bite to eat sometimes. It can be, for example, a salad. Every salad you eat is a step towards health and beauty. By the way, salads can act not only as a snack, but also as independent dish- let's say meat salads with vegetables. Eat them without bread and garnish. Delicious and healthy at the same time.

Salad "Grace"

Ingredients:
½ celery root
1 apple
1 red bell pepper,
1 green bell pepper,
40 g sour cream
ground black pepper.

Cooking:
celery root and sweet Green pepper cut into strips, sweet red pepper - into rings, apple - into slices. Mix everything and season with sour cream with black pepper, add salt to taste.

Warm Macedonian salad

Ingredients:
25 g green beans,
1 carrot
2 small onions
1 sweet pepper.
1 tomato or cucumber
vegetable oil, ground black pepper.

Cooking:
Boil sliced ​​carrots, small heads of onions and finely chopped green beans in salted water and drain. baked pepper clean, cut and mix with boiled vegetables. Salt, pepper, season with vegetable oil, mix and garnish with slices of tomato or cucumber.

Salad "Egyptian"

Ingredients:
2-3 tomatoes
1 onion
60 g pistachios,
red ground pepper.

Cooking:
Peel the tomatoes, remove the seeds, finely chop the flesh and mix with chopped onions, crushed pistachios, salt and pepper. Let the mixture stand for 10 minutes.

Salad with chicken and celery

Ingredients:
150 g boiled fillet chicken,
150 g celery
50 g cheese
150 g sour cream
100 g tomatoes.

Cooking:
Cut the chicken fillet and celery into thin strips, grate the cheese. Combine all the ingredients, season with sour cream and salt. Garnish with tomato slices.

Vitamin salad with squid

Ingredients:
250 g squid fillet,
1 apple
100 g of white cabbage,
1 carrot
sour cream.

Cooking:
Boil the squid fillet in salted water until tender and refrigerate. Fresh apple, cabbage, carrots and squid fillet cut into thin strips and season the finished dish with sour cream.

Salad "Health"

Ingredients:
200 g boiled beef liver,
3 cucumbers
1 carrot
1 onion
lemon juice,
vegetable oil.

Cooking:
Pass the liver through a meat grinder. Cut the onion into half rings and marinate with lemon juice and salt. cucumbers and boiled carrots cut into slices. Combine with liver and pickled onions. Ready salad season with vegetable oil.

Discussing diet food, not to mention the soups, which are prepared quickly and easily and are ideal as a lunch.

Carrot soup with semolina

Ingredients:
3 carrots
1 celery root
1 onion
1 tbsp semolina,
1 tbsp vegetable oil,
½ stack low fat sour cream.

Cooking:
Cut carrots, celery and onions into cubes, simmer until soft, adding ½ stack. water and vegetable oil. Pour in hot water and add semolina, previously dried in a pan until golden brown. Cook the soup for another 5-7 minutes over low heat and season with sour cream.

Ingredients:
1 kg bean pods,
½ stack tomato paste,
1 onion
1 bunch dill,
1 sprig of cilantro
1 sprig of basil
2 tbsp vegetable oil,
ground chili pepper.

Cooking:
beans free from coarse fibers, wash, cut and fill with hot water. Chop the onion, heat slightly in vegetable oil, add tomato paste and simmer a little. Add this mass to the beans and cook until tender, salt, season with chili pepper and serve, sprinkled thickly with chopped herbs.

Mushroom soup with zucchini

Ingredients:
500 g chanterelles,
500 g zucchini,
1 carrot
1 onion
2 tbsp vegetable oil,
greens, sour cream.

Cooking:
Finely chop the mushrooms and sauté them in own juice in a pan with a small amount oils. Then add the chopped onions and carrots to the mushrooms and simmer until tender. Grind vegetables and mushrooms in a blender and put this mass into boiling water along with diced zucchini. Cook over low heat until cooked with herbs tied in bunches. Serve with sour cream.

The main thing in any diet - a variety of dishes. Cereals are the main components of a proper diet. Eating only cabbage is not much healthier than eating only hamburgers. It is necessary to use a nutrition scheme called the "Food Pyramid". Focus on the widest part of the triangle - whole grains. And add a variety of legumes, vegetables, and fruits.

Buckwheat porridge with vegetables

Ingredients:
6 tbsp buckwheat,
350-400 ml of water,
½ zucchini
1 small celery or parsley root
1 carrot
1 onion
1 sweet pepper
1 garlic clove
vegetable oil,
greenery.

Cooking:
Pour the washed group into a pot of boiling water and cook, stirring, until the grits absorb water. Then cover with a lid and then simmer for 15 minutes over low heat. Zucchini, celery, carrots and onions cut into cubes, fry in vegetable oil and stew. 5 minutes before readiness, add pieces of sweet pepper, and then chopped garlic. Put the finished porridge on a plate, add the prepared dressing and sprinkle with finely chopped herbs.

Millet porridge with pumpkin

Ingredients:
6 tbsp millet groats,
350 ml of water
300 g chopped pumpkin
40 g butter.

Cooking:
Pour the washed cereal into a pot of boiling water and cook, stirring, until the cereal absorbs the water. Leave the porridge to rest for 15 minutes. Cook the pumpkin over low heat with a slight boil, adding a little water. Combine the finished porridge with boiled pumpkin, season with oil, put in a preheated oven and leave in it until cooked.

Oatmeal with raisins and walnuts

Ingredients:
1 stack whole grains of oats,
3 stack. water,
½ stack raisins,
1 handful of walnuts,
1 tbsp honey,
1 tbsp butter.

Cooking:
Soak the grain overnight, drain the water, cover with hot water, bring to a boil and drain again. Add more boiling water so that the water is 2 cm above the porridge, and cook for 15 minutes. Rinse the raisins, pour boiling water over them and leave to swell. Drain the water, put the raisins on a paper towel. Scald walnuts with boiling water, then calcine in a pan, chop. Add raisins to the porridge and put in the oven for a short time to completely absorb the water. V ready porridge add honey, butter and sprinkle with nut crumbs.

There are many delicious things in the world. Often they are also useful. This can be said with full confidence about vegetables. from vegetables amaze exquisite taste and ease of assimilation.

Baked eggplant

Ingredients:
500 g eggplant,
4 garlic cloves,
ground cumin,
a few black and green olives,
2 tbsp vegetable oil.

Cooking:
Bake the eggplant in the oven for 30 minutes. Take them out, peel them, crush them with garlic and cumin, salt a little, put them in a salad bowl, pour over with vegetable oil and garnish with olives.

Potatoes with vegetables in a pot

Ingredients:
150 g potatoes
1 carrot,
1 celery or parsley root
1 bulb.
2 cloves of garlic
20 g vegetable oil.
bay leaf, coriander.

Cooking:
Cut potatoes into cubes. Cut carrots, celery root or parsley into small slices, onion into half rings. Arrange vegetables in a ceramic pot in layers: a layer of onions, then a layer of potatoes, then carrots and celery or parsley. Repeat everything in the same order and sprinkle the dish with chopped garlic and coriander, pour 2 tbsp. water, add bay leaf, vegetable oil and tightly close the lid. Place the pot in the preheated oven for 30 minutes.

Potatoes with green beans

Ingredients:
300 g potatoes
300 g fresh or frozen green beans
3 art. tablespoons of vegetable oil
1 bunch cilantro
1 pinch ground pepper Chile.
1 pinch of coriander.

Cooking:
Peel potatoes and cut lengthwise into 4 pieces. Wash the beans and cut into small pieces. Heat the chili and coriander in oil. Then put the potatoes and beans in ceramic dishes for the oven. Salt, add warmed spices, a little water, cover with a lid and simmer for 1 hour. Ready meal sprinkle with chopped herbs.

Vegetable cabbage rolls

Ingredients:
cabbage leaves,
½ stack rice,
1 onion
2 carrots
2 tomatoes
1 garlic clove
greenery,
vegetable oil,
sour cream (low fat).

Cooking:
Boil rice for 15-20 minutes, rinse well, mix with finely chopped onions, tomatoes, carrots and simmer for 10 minutes with a little vegetable oil. For each cabbage leaf, put 1 tbsp. toppings, wrap and place in a saucepan, cover with water and cook for 15 minutes. Serve with sour cream, sprinkled with herbs and grated garlic.

Potato and carrot cutlets

Ingredients:
250 g potatoes
1 carrot
1 tbsp flour,
ground crackers,
vegetable oil,
dill or parsley.

Cooking:
Boil peeled potatoes and carrots in salted water until tender and drain. Wipe hot vegetables through a sieve, pass through a meat grinder or mash. Cool, add flour and mix well. Form cutlets from the resulting mass, roll in breadcrumbs and fry on both sides in a well-heated pan with vegetable oil. When serving, sprinkle with chopped herbs.

If you feel hungry, include meat diet dishes in the menu. The protein is broken down for a long time, and for some time you will not experience the pangs of hunger. But be sure to add to the meat raw vegetables and greens - this will help the digestion of food and the removal of excess cholesterol from the blood. Replace often meat dishes fish. They are no less satisfying and more useful.

Chicken at home

Ingredients:
1 chicken
2 carrots
1 onion
2-3 tomatoes
4 garlic cloves,
2 tbsp vegetable oil,
dill or parsley.

Cooking:
Divide the chicken into pieces and fry until golden brown. Cut carrots, onions, tomatoes and put together with chicken in a thick-walled bowl. Pour hot water so that it barely covers the chicken, and simmer over low heat under the lid until tender (about 50 minutes). 5 minutes before the end of the stew, sprinkle the dish with finely chopped garlic, and when serving, with herbs.

baked fish

Ingredients:
1 kg of large fish,
50 g vegetable oil,
lemon juice, pepper.

Cooking:
Grate the cleaned fish inside and out with pepper, sprinkle with lemon juice and brush the outside well with oil. Place on a baking sheet or skillet. Pour 2-3 tbsp. water and put in an oven preheated to 180ºС. When the fish is browned, reduce the heat and bake until cooked through, basting a few times with the cooking juices.

For the sweet tooth, you can cook healthy sweets.

Nut candies

Ingredients:
20 walnuts,
100 g dried apricots,
100 g seedless raisins,
100 g dried prunes,
100 g dried apples
zest of 1 lemon,
honey - to taste.

Cooking:
Clear walnuts from the shell and bake in the oven for fragility and flavor. Then grind in a mortar or coffee grinder. Wash and soak dried fruits, then squeeze and grind in a meat grinder along with lemon zest, add honey and mix thoroughly. With a moistened hand, roll into balls the size of a round candy and roll in chopped nuts.

Aren't such dietary dishes able to diversify your diet and make it brighter and more interesting? Cook with pleasure and live with taste!

Bon appetit and new culinary discoveries!

Larisa Shuftaykina

Recipes for diet dishes for weight loss that any housewife can cook at home! Diet recipes for weight loss - it's easy and delicious!

low calorie food- the best way to lose weight without compromising health. Unlike express methods aimed at fast weight loss, the weight slowly but steadily goes away. At the same time, the body does not suffer from nutritional deficiencies and the person feels good. Most recipes omit salt and sugar, but seasoning makes up for the flavor. The recipes below allow you to make sure that you can get gastronomic pleasure from diet food.

Principles healthy eating forced to adhere to certain cooking technologies. Frying food is not allowed.

The priority is dishes baked in the oven, cooked in a slow cooker, smoothies are useful, fresh salads, hot and cold soups without heat treatment.

First meal

Light soups burn fat well. Seasonings not only give them taste, but also increase metabolism.

Vegetarian Pumpkin Soup

Finely chopped orange cubes, peeled, are thrown into boiling water. Cook for about 10 minutes, grind with a blender. lovers spicy tastes add small black pepper, half a glass of low-fat cream. Instead of pepper, many throw in cinnamon and a spoonful of cheese.

Broccoli soup

In a liter of cold water put an unpeeled large onion, 200 g of broccoli, carrots, celery root, bay leaf. The head is removed from the finished broth, the mass is crushed to a homogeneous state, sprinkled with herbs. Garlic and a few peppercorns are added for flavor. For taste - a spoonful of vegetable oil.

Gazpacho

When it's hot, it's better to cook cold. spanish soup. Ingredients:

• 4 tomatoes;
• 2 cucumbers;
• 1 bell pepper;
• sparkling water;
• a spoonful of lemon juice;

Pepper is placed in the oven or kept until blackened over an open fire, then the top film is removed. The fleshy part is cut, put in a blender bowl, where tomatoes and cucumbers lie without skin. Pour 2 glasses of water, throw garlic and press the button of the device. Put greens, lemon juice, a spoonful of oil, pepper, oregano into the whipped mass. Served with rye crackers.

Turkish okroshka - delicious soup in 3 minutes

2 cucumbers rubbed on coarse grater, combined with dill, sprig of mint or fresh basil, garlic, mixed with 2 cups of kefir or yogurt. The result is a mass similar in consistency to a smoothie.

Main dishes

Veal, poultry breast, rabbit, lean beef boiled with spices or baked with vegetables.

Chicken Casserole

In 100 g chicken breast approximately 100 kcal. The dish requires 500 g. In the recipe:

• onions, carrots, peppers - 1 each;
• cheese - 50 g;
• a glass of yogurt;
• vegetable oil - 2 tablespoons;
• egg.

At the bottom of the multicooker bowl, chopped vegetables are laid out, sprinkled with spices for chicken. Fillet pieces are distributed on top. Fill with a mixture of fermented milk product with beaten egg, scatter cheese evenly. Select the program "Baking" for 30 minutes. If the dish is cooked in the oven, bake at a temperature of 180 ° C until a crust appears.

Braised fish

Calorie content depends on the type of fish. The energy value dishes varies between 110-150 kcal. The bottom of the pan is thickly covered with onion rings, pour a spoonful of oil and turn on the fire. Lay out a layer of mugs of tomatoes on top, cover the dishes with a lid, simmer the contents for 5 minutes. Then lay out the fish, which has stood in the marinade of oil, lemon juice, spices for 60-30 minutes. Stew for 10-15 minutes. Served with vegetable salad.

Mackerel in foil

There are 130 kcal in a protein dish. Products: 1 fish, 2 l. yogurt, orange, spices. So that a juicy fish does not turn into dry and tasteless, it is soaked in sauce and wrapped in double foil. First, the middle is cleaned, deep cuts are made on the sides every 5 cm.

Remove the zest from a small orange and squeeze out the juice. Dressing is prepared: yogurt is mixed with squeezed garlic, citrus peel, pepper, juice. Then generously smeared with sauce, hermetically packed in foil, sent to the oven for 20 minutes. Served with watercress Chinese cabbage, spicy carrots.

boiled beef

Calorie content - 350 kcal in 2 servings. 250 meat is put into cold water, after boiling, remove the foam. Cook for 1 hour with parsley root, carrots. 10 minutes before readiness, add lavrushka, garlic, seasonings. It is eaten hot and cold with vegetables or celery plakia.

vegetable dishes

Plakia recipe. Calorie content - 130 kcal / 100 g.

• 200 celery root;
• large onion;
• 2 l. vegetable oil, lemon juice.

Peeled roots and onions are cut, laid in layers in a bowl. Flavor with oil, pour boiling water with lemon so that the liquid covers the vegetables. Simmer until water evaporates.

Zucchini casserole

In 100 g - 115 kcal .

• flour - 50 g
• milk - 300 ml;
• cheese - 150 g;
• eggs - 2 pieces;
• white pepper and a pinch of nutmeg.

Melt a spoonful of butter in a frying pan, mix with flour. After 2 minutes, add milk. The mass is kept on fire until thickened. While the sauce is cooling, cut the zucchini into strips.

Eggs, seasonings, half the norm of cheese are added to the cooled milk-flour mixture. 6 vegetable plates are overlapped at the bottom, poured with a spoonful of sauce. Zucchini is laid in layers until the cutting is finished. Pour cheese on top, put in the oven for 40 minutes.

Ratatouille

To prepare a low-calorie dish (90 kcal) you will need:

• 1 zucchini, pepper, eggplant;
• 4 medium tomatoes;
• onion and garlic;
• a couple of tablespoons of sunflower oil.

Vegetables are cut into circles, alternately stacking in frying dishes. Onions and peppers are sautéed in a pan, at the end 1 chopped tomato is added. Vegetables are covered with a mass, half a glass of water is poured, put in the oven for an hour.

What to cook for tea

Cottage cheese casserole perfectly satisfies hunger and speeds up metabolism. Calorie content - 95 kcal / 100g.

• cottage cheese 1% - 200 g;
• a spoonful of bran and yogurt;
• 1 egg and an apple;
• a pinch of vanillin or cinnamon.

The rest of the ingredients are added to the mashed mass, kneaded, filled in the form, baked on medium heat for 45 minutes.

chocolate cheesecake

Dessert contains only 95 kcal. Take:

• 15 g of agar-agar or gelatin;
• 2 full spoons of cocoa and honey;
• 400 g of rustic cottage cheese;
• 100 ml skimmed milk.

The gelling agent is poured with water and left to swell. Then the container is moved to the fire, milk is poured in, heated until completely dissolved, cooled. Beat the cottage cheese with a mixer, pour gelatin in a thin stream in portions. In the process put cocoa, honey, vanillin. The liquid mass is poured into detachable form, put in the refrigerator. Decorate after curing fresh berries.

fat burning cocktail recipes

Of the 6 recipes choose any. The ingredients are taken with the expectation of a glass of liquid.

• Kefir + half a spoonful of cinnamon and ginger, a pinch of hot pepper.
• Kiwi + 2 lemon slices, mint.
• Mint leaves + 7 sprigs of parsley.
• Apple + ¼ lemon + zucchini 50 g + 2 cm ginger root + cucumber + celery stalk.
• Yogurt + ½ grapefruit + 4 large slices of pineapple + 30 g raw pumpkin seeds.
• Apple vinegar+ a spoonful of honey, a cinnamon stick.

Preparation technology: the ingredients are thrown into a glass of a blender, whipped. Spend on smoothies fasting days, use cocktails instead of snacks. Fiber and fluids fill the stomach and create a feeling of satiety.

Fish dishes are a source of vitamins and minerals for health and beauty. Its composition includes healthy fats(omega-3), phosphorus, magnesium, iron, zinc, vitamins A, D and E.We suggest you go beyond one fish day a week and diversify your menu simple recipes. Dietary fish in the oven in several variations - appetizing, tasty, healthy.

Mackerel with lemon and herbs

Ingredients:

• mackerel - 1 pc.
• lemon - ½ pc.
• bulb - 1 pc.
• tomato - 1 pc.
• garlic - 2 teeth
• homemade tomato paste - 2 tsp.
• mustard - 2 tsp
• oregano
• sugar (we recommend a sweetener)
• dry basil
• black pepper

How to cook?

1. Wash the fish, cut lengthwise, remove the insides and head.
2. Peel the onion and garlic and chop finely. Also chop the tomato.
3. Then mix all the ingredients in a bowl, adding tomato paste, mustard, oregano, sweetener, dry basil, salt, pepper and lemon juice.
4. Stuff the fish with the resulting vegetable mass with spices. Lay lemon half rings on top and leave the dish for 15-20 minutes so that it is saturated with marinade.
5. Bake the fish in the oven at 180-190 degrees for about 45 minutes.
6. Ready diet a fish dish serve to the table, garnished with fresh herbs and lemon.

Baked Dorado

©diana.shoroh

Ingredients:

• dorado - 1 pc.
• lemon - 1 pc.
• olive oil - 20 g
• fresh basil - 1 bunch
• pepper

How to cook?

1. Wash the fish, remove the insides from it, then wash and dry again.
2. Brush half a wide sheet of foil with a little olive oil. Put the fish on it, salt it, pepper it and rub oil on both sides.
3. Cut the lemon in two. Grind one half, and squeeze the juice from the other and sprinkle the fish with it.
4. Put the crushed lemon together with a bunch of basil in the belly, wrap the fish in foil and put it in the oven for 20-25 minutes.

Dietary fish in the oven: cod with cheese

©alisa_on_sports

Ingredients:

• cod - 1 pc. (335 g)
• natural drinking yogurt - 80 g
• cheese (any low-calorie) - 60 g
• spices
• garlic

How to cook?

1. Wash the cod fillets, cut into pieces, salt and pepper each.
2. Put the fish in a bowl natural yogurt(50 g) and leave for 15-20 minutes.
3. Cover the baking dish with foil, put the cod marinated in yogurt on it and send it to the oven for 20 minutes. Bake at a temperature of 180-200 degrees.
4. Mix 30 g of yogurt with grated cheese and finely chopped garlic. Mix all the ingredients well and put on the almost ready fish. Bake the dish for another 10 minutes until golden brown.

Salmon with vegetables

©subbotina_victoria

Ingredients:

• salmon (steak) - 250 g
• green beans - 200 g
• lemon - 1 pc.
• cherry - 200 g
• radish - 200 g
• soy sauce

How to cook?

1. Wash the fish, brush with olive oil, soy sauce and rub with spices.
2. Place it on a baking sheet folded in the shape of a rectangle, tightly wrap the edges of the foil, and put the dish in the oven for 20 minutes. Bake fish at 180 degrees.
3. Meanwhile, boil the beans, chop the radishes and tomatoes.
4. Before serving, drizzle the salmon with lemon juice and your diet fish in the oven with vegetable side dish ready!

Baked cod with cheese and herbs

©davayhudey

Ingredients:

• cod - 700 g
• cheese (any diet) - 3 tbsp. l.
• garlic - 10 g
• lemon juice - 1 tbsp. l.
• parsley
• spices

How to cook?

1. Finely chop the garlic and fry it in a pan with a little salt.
2. Mix garlic with grated cheese and finely chopped parsley.
3. Place the fish fillet on a baking sheet, sprinkle it with lemon juice, and put a mixture of cheese with garlic, herbs on top and press down a little.
4. Bake the dish for 10-15 minutes at a temperature of 180-190 degrees.

Baked hake fish with carrots and onions

©puma_xydeet_na_pp

Ingredients:

• hake fish - 600 g
• carrots - 2 pcs.
• onion - 2 pcs.

How to cook?

1. Wash the fish and place on a baking sheet. Pour a little water into the bottom of the dish so that the dietary fish in the oven turns out juicy.
2. Top the fish with sliced ​​carrots and onions, adding a little salt.
3. Bake the fish for about 40 minutes until fully cooked.

Your diet fish in the oven is ready to eat!

If you want the vegetables to be juicy and not dry out, cover the fish with foil before baking.

Salmon with bell pepper

©goodhealthy_food

Ingredients:

• salmon (steak) - 1 pc.
• bulb - 1 pc.
• carrots - 1 pc.
• bell pepper - 1 pc.
• spices
• greenery
• lemon juice (optional)

How to cook?

1. Wash the fish and rub with spices and finely chopped herbs.
2. Cut the onion into cubes, and the bell pepper and carrot into strips.
3. Make a "boat" out of food foil. First, place the vegetables there, and then the salmon steak, pour all the ingredients with lemon juice and tightly close the boat with foil.
4. Bake dietary fish with vegetables for about 20-25 minutes at a temperature of 200 degrees.

Red fish steaks: a universal recipe

©tvoyagruppa

Ingredients:

• any red (or other) fish - 2 steaks
• onion - ½ pc.
• lemon - ½ pc.
• tomato - 1 pc.
• Bay leaf
• spices
• lemon juice

How to cook?

1. Wash the fish and cut into steaks.
2. Cover a baking sheet with foil, put finely chopped onion and a few slices of lemon on it.
3. Season the steaks with salt, pepper, lemon juice and place them on a baking sheet. Place a tomato ring and a bay leaf on each stack.
4. Wrap the fish in foil and bake it for 30 minutes at a temperature of 180-200 degrees.

Dietary fish in the oven can be different every day, but it must certainly be tasty and healthy. Do not be afraid to experiment, cook with love and you will succeed!

Prepared by Tatyana Krysyuk