Diet helps you lose overweight and get in shape. It doesn’t have to be monotonous and bland - you can prepare delicious and quick dietary dishes and enjoy them. You don’t need to eat only cottage cheese, low-fat kefir and vegetables; there are many other products that help you lose weight, but at the same time add variety to your diet.
Basic principles of nutrition
In order to lose weight, you need to eat low-fat, low-carb foods. This could be fish, chicken, turkey, veal, eggs, vegetables (except potatoes), citrus fruits, apples, berries, low-fat dairy products. You won’t get tired of such a menu, and you’re less likely to “break out” of it.
An important aspect of dietary nutrition is fractionation, that is, you need to eat often, but little by little. The ideal serving size is the palm of your hand. In this case, hunger will not wake up quickly, but heaviness in the stomach will not appear.
At the same time, it is better to refuse carbohydrate side dishes, forget about pasta, fried potatoes(and about boiled ones too), heavy porridges. It is better to eat steamed or oven-baked vegetables, buckwheat, and light casseroles.
Important! Eat carbohydrates in the morning, and in the afternoon it is better to eat proteins - low-fat cottage cheese, chicken breast, mushrooms, vegetables.
Cooking technologies
Proper nutrition means eating healthy home-cooked food, but not everyone has the time to spend several hours cooking every day. Fast diet recipes will help you eat right and not resort to fast food or unhealthy snacks. You can take such dishes with you to work, and the ingredients for them can almost always be found in any refrigerator.
Portion food into containers for two or three days and label them, for example, “Monday, No. 1,” “Monday, No. 2,” and so on. This way you won’t get confused and can simply take portion No. 2 out of the refrigerator in the afternoon, warm it up and eat it.
Chicken teriyaki
A photo of a dish prepared according to this simple dietary recipe is presented below. One serving contains 200 calories, for 2 servings you will need:
- 1 chicken breast;
- 1 tablespoon soy sauce;
- 1 tablespoon honey;
- 0.5 tbsp natural tomato paste;
- 0.5 tsp sesame seeds.
Step 1. Rinse the breast under cold water and dry it with paper towels. Separate the fillet from the bones and skin.
Step 2. Place honey in a separate dish tomato paste And soy sauce. Mix everything well, put it in the microwave for a minute until the mixture boils.
Step 3. Dip chicken fillet on all sides in a cup with the resulting sauce, place the meat on a baking sheet covered with baking paper and place in an oven preheated to 180 degrees.
Step 4. After about half an hour, check the chicken. When ready, remove the meat and sprinkle sesame seeds on top. This simple dish can be eaten any time of the day.
Chicken breast in kefir
This dish is very quick to prepare, 100 grams contains only 85 calories, but it is better to marinate the chicken in advance.
You will need:
- 500 g chicken fillet;
- 1 tbsp. kefir with 1% fat content;
- 3 cloves of garlic;
- salt and spices.
Step 1. Rinse the fillet and divide into medium pieces.
Step 2. Thinly slice the garlic crosswise, place it on the meat, rub the pieces with spices and salt.
Step 3. Pour kefir over everything, mix well, put in the refrigerator to marinate for an hour and a half.
Step 4. Place the marinated meat in a small saucepan and place on the stove. Bring to a boil, reduce heat to low and simmer until chicken is cooked through for about 20 minutes.
Celery soup
Hot dishes should be eaten even on a diet; they normalize metabolism and are quickly digested by the body.
For a dietary recipe instant cooking you will need:
- 250 g celery;
- 1 onion;
- 1 carrot;
- 3 medium tomatoes;
- 2 bay leaves;
- 200 g white cabbage;
- peppercorns;
- salt and spices.
Step 1. Peel the celery and chop into cubes, do the same with the onion. Grate the carrots, chop the cabbage, chop the tomatoes.
Step 2. Pour cold water over the vegetables and place Bay leaf, a few black peppercorns, salt and cook for about 30 minutes until tender. The finished soup can be sprinkled with fresh herbs.
Salad
When choosing cheese for this salad, look at the calorie content on the package. The lower this figure, the better.
Ingredients:
- 1 package of Arugula and Radicchio salad mix;
- 1 tsp lemon juice;
- 1 tsp French mustard with grains;
- 50 g Mozzarella cheese;
- 1 tbsp. olive oil;
- 1 tsp balsamic vinegar.
Step 1. Wash the greens in water and dry with paper napkins, tear the large leaves into small pieces and place on a plate.
Step 2. Cut the cheese into cubes and place the greens on top.
Step 3. In a separate bowl, mix mustard, vinegar, lemon juice and oil, mix everything well and pour it over the salad. Eat right away.
Greek omelette
It is best eaten for breakfast; it will provide the body with slow carbohydrates and proteins, fill it up and allow you not to feel hungry for a long time.
Ingredients:
- 2 chicken eggs;
- 2 tomatoes;
- 1 tsp olive oil;
- feta cheese – 25 g.
Step 1. Heat the olive oil in a frying pan, while whisking the eggs with a whisk or fork. Cut the cheese and tomatoes into cubes.
Step 2. Pour the eggs into the pan, lifting the edges slightly. Fry until the middle begins to bake.
Step 3. Place cheese and tomatoes on half of the omelette, and cover the top with the other half. Bake until done.
Important! If you need to lose weight faster, separate the whites from the yolks and use three eggs instead of two, but without the yolk.
If you want to stick to a healthy diet, include the following foods in your diet:
- Apples. They contain a lot of vitamin C, dietary fiber and antioxidants, they allow you to not feel hungry for a long time.
- Asparagus. It is best cooked by steaming. It is rich in minerals and vitamins and helps lower cholesterol levels.
- Broccoli. There are only 34 calories per 100 grams of this product. It is good to cook it in a double boiler, in which case it reduces the risk of cancer.
- Chicken breast. It is best to buy it from farmers; such products contain more healthy proteins and fewer chemical additives and fats.
- Eggs. They are high in protein, inexpensive, and easy to prepare.
- Fish. Don't fry it in oil. Cook in foil in the oven or steam.
- Ginger. Improves the taste of dishes, cleanses the blood and speeds up metabolism.
- Mushrooms. They have almost no fat and a lot of protein.
- Nuts. They contain the right fats and nutrients, but you shouldn’t overdo it. It is better to eat about 30 g of nuts per day in the first half.
- Olive oil. The fats contained in it are suitable for weight loss. They regulate cholesterol levels and improve metabolism.
- Green salad. It stimulates digestion and contains very few calories.
- Tea. Green is better.
- Tofu. It contains plant proteins that are very useful for women - they regulate the release of estrogen.
- To lose weight and get healthier, prepare steamed instant diet meals.
- If you cook vegetable soup, cook it for no longer than 20 minutes - this way all the beneficial properties will be preserved.
- Snack on low-fat cottage cheese. A sweetener and pieces of fruit will help make it tastier; for example, you can mix cottage cheese with grated apples and a sweetener and eat it as a dessert.
- Always carry a pack of grain breads with you - you can snack on them if you really want to, this will save you from buying pies on the road.
- Drink plenty of water - about 2 liters per day.
- Avoid fatty meats, forget about pork, goose, beef broths. Give preference to turkey, chicken, rabbit, and tender veal.
- Love seaweed. It contains very few calories, but it contains a lot of iodine and other useful substances. You can snack on it.
Conclusion
Diet eating doesn't have to be boring. It does not require much effort and time. There are many quick and tasty diet recipes that allow you to prepare low calorie dishes on a quick fix. It is better to use products for weight loss that are low-fat, low in carbohydrates, and always fresh.
How to spend more time on yourself and your family, rather than spending hours cooking? How to make a dish beautiful and appetizing? How to get by minimum quantity kitchen appliances? The 3in1 miracle knife is a convenient and functional kitchen assistant. Try it with a discount.
Due to a sedentary lifestyle, poor diet and almost complete lack of physical activity, everything more people suffers from obesity. Someone solves this issue by visiting gyms, someone - by purchasing sports equipment. Also, delicious dietary recipes for weight loss will help you achieve a slim, harmonious figure. Therefore, solving problems with excess weight begins with drawing up an individual menu.
Diet food. Recipes for weight loss
The daily calorie requirement of an average adult should be 1200 units. But no less important is the content of essential vitamins and minerals in the foods consumed, so the daily menu of a person losing weight should contain as many fruits and vegetables as possible. If these conditions are met, diet food will only bring pleasure and increased vitality to a person losing weight. Recipes for weight loss are very diverse, original and quite easy. At first, you don’t have to bother creating your own, successfully using existing ones. It is often said that it is extremely expensive. But there are also those based on the daily diet of the average person. Below are just such options.
Calorie content is calculated per 100 grams of finished product.
Monday
If you add cinnamon, lemon zest, curry, ginger, cloves or any dried fruits to the prepared porridge, its taste will change significantly. By varying the supplements, you can eat oatmeal at least every day. Each time it will have a new, fresh taste.
For lunch: Ural cabbage soup (30 kcal).
You will need half a kilogram of fresh cabbage, 80 grams of pearl barley, 1 onion, 1 carrot, one and a half liters of broth or water and salt to taste. Wash the pearl barley, pour boiling water over it, and cook for 20 minutes. We drain the water. Prepare one and a half liters of broth or just boiling water, add the cereal into it and cook it for another 10 minutes. Add pre-peeled cabbage, cut into small cubes, into the broth. Cook our cabbage soup for another 15 minutes. Season the boiling brew with sautéed vegetable oil carrots and onions. Cook for another 10 minutes. Add some salt. Serve with sour cream and herbs.
We take 0.4 kg. cauliflower and broccoli (can be frozen), 1 tbsp. spoon of butter, 150 grams hard cheese, 1 tbsp. a spoonful of wheat flour, half a liter of 10 percent cream or sour cream, salt and pepper to taste. Boil the washed cabbage, disassembled into inflorescences, in salted water until half cooked. Place in a colander and let the water drain. While the cabbage is cooking, make the sauce: fry the flour in butter, gradually adding cream (sour cream). Bring to a boil, but do not boil. Add pre-grated cheese to the sauce. We wait until the cheese melts. Place the cooked cabbage in a special baking dish and pour in the sauce. Bake for about half an hour at a temperature of 180 degrees.
Dinner: oven-baked chicken with boiled potatoes and carrot and garlic salad (197 kcal/82 kcal/102).
To prepare the salad, take one large or 2-3 small carrots, 1 clove of garlic, 2 tbsp. spoons of mayonnaise, salt and pepper (to taste). Grate the carrots on a fine grater. Add chopped garlic. Season with pepper and salt. Season with vegetable oil or lemon juice.
Comment 1
1. Remember, the more fat drains from the chicken during baking, the better. Dietary recipes for weight loss are distinguished by the fact that among their components there is a minimum of animal fat.
2. Season the salad with vegetable oil. Fat filling is a must. Without it, the vitamin A contained in carrots will not be absorbed.
3. It is advisable to supplement the cabbage soup with a small piece of fish, meat, cheese or poultry. Then the optimal combination of proteins and carbohydrates for lunch will be achieved, for which recipes for delicious dietary dishes for weight loss are famous.
Tuesday
For breakfast: oatmeal (127 kcal).
Take 1 chicken back, 1 carrot and onion, 150 grams of spaghetti, 3 tbsp. spoons of vegetable oil, 4 potatoes. Cook the chicken in 2.5 liters of water for 1 hour, remove and remove the meat from the bones. Finely chop the onion and three carrots onto a coarse grater, sauté the onion and carrots in vegetable oil until golden brown. While the onions and carrots are sautéing, peel the potatoes and cut them into small cubes. Add the chopped potatoes to the boiling broth and boil for another 10 minutes. Add meat and spaghetti. Cook for another minute. After adding the frying, cook for another 5 minutes. Turn off. Salt. We wait 10 minutes for it to brew.
Afternoon snack: baked broccoli and cauliflower(107 kcal).
For dinner: fish cutlets (59 kcal).
Take 400 grams of white and red fish fillets, 3 small zucchini, 1 medium eggplant, a pack of basil, 100 grams of heavy cream, 50 grams of light bread crackers, 30 grams of butter and 1 tbsp. a spoonful of vegetable oil, 2 cloves of garlic, pepper and salt to taste. Cut the first zucchini into small cubes, blanch for 3 minutes in boiling water, and cool. Grind the fish in a blender, mix with cream, a third of the mass of blanched zucchini and breadcrumbs. Salt and pepper. Using special metal rings on parchment, we form small round cutlets. Heat the frying pan, place the cutlets directly on the parchment, fry them for 3 minutes on both sides. Transfer to a baking sheet and bake in the oven at 200 degrees for five minutes. Next, we start preparing the side dish. We cut the eggplant into circles, lightly coat each with oil and place on a baking sheet. Bake in grill mode for 5-7 minutes until golden brown. Cut the remaining zucchini into strips and fry in oil until golden brown. Squeeze 1 garlic clove onto them, add salt and pepper. Let's start preparing the sauce. Using an immersion blender, puree the remaining blanched zucchini with basil. Add butter, bring to a boil, salt and pepper. And we proceed to the final moment of preparing the dish. We assemble the pyramid on a large plate. First, put in the fried zucchini, then 1 slice of eggplant and cover it all with a cutlet. Then add the eggplant and cutlet again. And so on until the mugs run out. The eggplant circle should be the first on top. Pour sauce over the resulting pyramid and garnish with basil.
Comment 2
- Why cauliflower and broccoli again? Because they are very rich in vitamin C and other beneficial microelements. Don't like roasted vegetables? Boil them. Dietary recipes for losing weight at home are good because they can be changed and varied if desired.
- Fish is the perfect dinner. It is easily digestible and contains a lot of useful substances.
Wednesday
For lunch: vermicelli soup with chicken (63 kcal).
Take 1 kilogram of not dry, but not very wet cottage cheese, 2 large eggs (if small, then 3), 6 tbsp. spoons of fat sour cream, butter and sugar, 4 tbsp. spoons of semolina, 200 grams of raisins or other dried fruits, salt and vanillin (to taste). Preheat the oven to 180 degrees. Pass the cottage cheese through a meat grinder. Melt the butter and beat the eggs with sugar. Wash and dry the raisins. Grease a special baking dish, mix eggs with cottage cheese, butter, raisins and semolina. Add salt and vanillin. Mix all this constantly with a wooden spatula. Place the resulting mass in the mold, level it and evenly grease it with sour cream. Bake until a light brown crust appears. Serve topped with sour cream.
For dinner: fish cutlets cooked in a dry frying pan (59 kcal).
Comment 3
- It is better to cook porridge with milk or with the addition of it. Milk promotes the absorption of proteins contained in cereals. Dietary recipes allow this. There will be no problems with calories for weight loss, and in the near future you will achieve an extremely pleasant result.
- We prepare cottage cheese casserole with minimal sugar content.
- We supplement the menu with at least two different fruits per day.
Thursday
For breakfast: millet (125 kcal).
Take 6 small potatoes, 250 grams of herring fillet, 4 tbsp. spoons of universal soup dressing. Boil 2.5 liters of water, peel the potatoes, cut into strips. Add universal soup dressing to the water, boil for 5 minutes, add fish fillet cut into pieces in advance. Cook for about 15 minutes. Taste, if there is not enough salt, add. Turn it off. Sprinkle with herbs.
For afternoon snack: cottage cheese casserole (243 kcal).
Notes: to cook, take two-thirds of a glass of rice, 800 grams of mixed (pork and beef) minced meat, a carrot and a medium-sized onion, 500-700 grams of cabbage, 4 tbsp. spoons of tomato sauce, half a liter of sour cream, a teaspoon of salt, half a spoon of ground black pepper and breadcrumbs. So, take the minced meat, add finely chopped onion into it, add some salt and pepper. Mix. Add pre-boiled and dried rice. Finely chop the washed carrots and pour them into the minced meat. Chop the cabbage as finely as possible, dip it in boiling water and leave it alone for 3 minutes. Next, mix the cabbage and rice into the minced meat. Salt and pepper. Forming cutlets big size. You should get about 18 pieces. Roll the resulting cutlets in breadcrumbs and fry over high heat until golden brown. Let's start preparing the sauce. Mix sour cream with tomato sauce, salt, add half a glass of water. Place the previously formed cabbage rolls on a (deep) baking sheet in the oven, pour in the sauce. Bake for 45 minutes at 180 degrees.
Comment 4
Recipes for weight loss dishes with calories per weekly diet should also be selected based on their minimum salt content. Its consumption should be reduced to 7 grams per day.
Friday
For breakfast: barley porridge (96 kcal).
For lunch: herring and potato soup (89 kcal).
For afternoon snack: rice babka with sliced apple (92 kcal).
Take a liter of milk, a glass of rice (round), 3-4 apples, 10-15 grams of butter, 1 egg, sugar and salt (to taste). Cook, stirring constantly, rice porridge Before thickening in milk, add butter to it a minute or two before it’s ready. Cut the apples into slices. Take a special baking dish and grease it with butter. Spread half of the cooked porridge and level it out. Place apples on top of the porridge and cover them again with the remaining porridge. Beat the egg, mix with 50 grams of milk, pour the resulting mixture over the babka. Place it in the oven for a maximum of half an hour, until the apples are well browned.
Dinner: lazy cabbage rolls and radish, celery and cucumber salad (147kcal/48kcal).
Getting rid of excess weight, sometimes you have to face the resulting problems - reduced immunity, problems with the gastrointestinal tract, stress.
Even if you dramatically lose weight thanks to a questionable diet, there is no guarantee that the results will not be short-term; the weight may become even greater than before.
How to achieve good results in losing weight without compromising your own health?
The answer is below.
Dietary foods and their selection
Most effective method– consumption of low-calorie but healthy foods.
When dietary nutrition is prescribed due to a specific disease, you should strictly adhere to the specialist’s recommendations in choosing products.
But in most cases, the diet is changed for preventive purposes.
It is better if this way of eating becomes an integral part of life.
Benefits from it:
- weight loss;
- cleansing the intestines, normalizing the gastrointestinal tract;
- lowering cholesterol levels;
- enriching the body with useful elements;
Dietary foods can be natural or specialized.
Natural products with dietary properties:
- protein is the basis of dietary nutrition, found in lean meats (chicken, beef), fish (hake, cod, carp, pollock, pike perch) and seafood (mussels, clams, crabs and shrimp);
- milk – low-fat cottage cheese, low-fat kefir and sugar-free yogurt;
- cereal porridges (buckwheat, millet);
- whole grain products ( Rye bread, oat bran, muesli);
- vegetables and fruits (in small quantities, grapes and bananas are excluded);
- green tea;
- chicory.
Specialized dietary products are supplements prepared in advance by specialists that help provide the body with the necessary vitamins and substances when there is a special need for them.
Special diets designed for children have been developed different ages, for pregnant women, for the elderly or for athletes.
Each of these diets has its own unique properties and the mode of action on the individual organism.
Many modern diets are based on consuming to a greater extent only one specific product (cucumber, apple, kefir), but it is safer and more effective to reduce the caloric content of the diet, while maintaining the required level of valuable elements.
First courses in dietary nutrition
The first dishes should always be part of the diet, especially when on a diet.
And dietary recipes low-calorie dishes a lot for losing weight.
Gazpacho would be an excellent solution, especially if the hot season has arrived.
Green gazpacho
- Soak the bread in water for a few minutes.
- Grind peppers (peeled from seeds), bread, cucumbers, onions, garlic and parsley to a puree (in a food processor).
- Pour vinegar, water into the puree, add oil. Add a little salt and pepper.
- After cooling the dish, pour into a plate and sprinkle with finely chopped cucumbers.
A soup that will make those extra pounds “run away” from you could be something like this:
Second diet dishes for weight loss
Without second courses there will be no good and balanced diet, because they are the source of the necessary protein.
Cooking pike perch in a pot
Ingredients: 
- pike perch - 2 pcs.;
- cauliflower - 200 g;
- zucchini - 1 pc.;
- carrots - 1 pc.;
- low-fat kefir - 0.5 l.
The process of preparing a diet dish for weight loss:
- Cut the fish by cutting off the head, fins and tail, gut it and rinse well. Place on the bottom of the pot, cutting into small pieces.
- Place cauliflower on fish.
- Carrots (straws) and zucchini (medium pieces) – 3rd layer.
- Salt and pepper to taste, pour kefir (1.5 cm to the edge).
- Place in the oven (heat to 180 0 C) for 1.5 hours.
Steamed chicken with ginger
Ingredients:
- chicken thigh;
- ginger root;
- mushrooms;
- bell pepper;
- bulb;
- green onions;
- butter - 25g;
- lemon;
- garlic - 2 cloves;
- table wine - 1 tbsp;
- soy sauce - 1 tbsp.
Preparation:
- Chop the mushrooms, onion and garlic, cut the pepper into strips.
- Place butter, mushrooms, peppers, ginger, onions on foil, chicken thigh on top, then butter again, garlic, lemon slices, mushrooms. Drizzle with sauce and wine.
- Wrap in foil and cook in a double boiler for half an hour. Then turn the chicken over and cook for 10 minutes.
We offer for viewing a whole selection of current recipes for losing weight:
Recipes with vegetables
Without delicious vegetable-based diet meals for weight loss, no diet is possible.
Appetizers and salads - all this is done quickly and easily.
Beijing mosaic
Ingredients: 
- Chinese cabbage - 1 head;
- sweet pepper - 3 pcs.;
- feta cheese - 200 g;
- processed cheese - 2 pcs.;
- pitted olives - 1 can;
- garlic - 2 cloves;
- low-fat sour cream - 2 tbsp.
Preparation:
- Grate the cheese, mash the cheese, and chop the garlic. Add sour cream to the mixture and stir.
- Cut the peppers into cubes and the olives into slices. Mix with cheese mixture.
- Cut the cabbage lengthwise into two halves. If desired, cut out the core. Gently coat each sheet with the filling ( thin layer). Connect the two halves. Wrap with cling film.
- Place in the refrigerator for 2 hours.
- Cut into pieces, sprinkling with lemon juice.
Vegetable salad with yogurt dressing
Necessary products for diet vegetable dish for weight loss:
Preparation:
- Cut the cucumber and radish into slices, cut the tomatoes in half, and cut the pepper into strips.
- Mix chopped dill with yogurt, add lemon juice and spices. Dress the salad.
Here is another recipe for a low-calorie and very healthy salad:
Desserts are more fun!
Paradoxically, desserts are perfectly acceptable when on a diet, but you need to know how to prepare them correctly.
Chocolate cheesecake
Ingredients: 
- low-fat cottage cheese - 400 g;
- milk with 1% fat content - 100 ml;
- natural honey - 20 g;
- food gelatin - 15 g;
- cocoa - 50 g.
Cooking sequence:
- Soak gelatin for 30 minutes. in 1 tbsp. water.
- Place on low heat, add milk, then cottage cheese, honey and cocoa.
- Mix with a blender and pour into the mold. Place in the refrigerator until set.
In order for dietary nutrition to be effective and enjoyable, you can consider some tips:
- Use of sweeteners. If the main goal of changing your diet is weight loss, you need to give up sugar almost completely, which is not so easy. A good substitute will help you cope with the problem - “fruit sugar” (fructose), it has energy value and is involved in metabolism. But since fructose is sweeter than sugar itself, it can be used in much smaller quantities. Another type of sweetener is intense sweeteners. The safest option is stevia (honey herb), which has zero calories. Its sweetness far exceeds the sweetness of sugar, but the benefits are undeniable.
- Regularity and frequency. Dietary nutrition does not mean that you need to eat rarely. On the contrary, there should be at least 5-6 such receptions per day, but the number of servings itself should be reduced. You need to try to give up snacks, because often these are not healthy foods, but “fast” carbohydrates (sweets). Although the feeling of fullness comes quickly, it disappears just as quickly, as a result of which very soon the body again begins to require food.
- Cooking method. Steam heat treatment will help preserve maximum amount useful substances. But fried or smoked foods are contraindicated. You should also reduce your salt intake.
Without a doubt, healthy and simple dietary dishes for weight loss in the diet in combination with in a healthy way life is the key to good health for every person.
It can be tasty and varied.
Find out in the video which breakfasts are good for your figure:
You can create a low-calorie menu in the most different ways. Dishes baked in the oven, stewed in a slow cooker, steamed, fried in a dry frying pan without oil are perfect for dieting. Main secret preparing dietary dishes for weight loss not only involves controlling the fat content of foods, but also the proper balance of fats, proteins and carbohydrates.
Dietary meals for weight loss for every day with calorie content
When compiling a daily menu, it is best for those who are on a diet to pay attention to dishes baked in the oven or steamed. Both methods of heat treatment make it possible to preserve the maximum amount of nutrients in the products used and only slightly increase their calorie content.
Oven recipes
Baking in the oven - perfect way cook meat or vegetables so that they are tasty, aromatic, but not greasy. Cook in the oven using foil or a special baking bag to retain all the juices in the dish.
Stuffed zucchini – 70 Kcal
In full dietary nutrition Meat must be present as a source of animal protein, iron, and potassium.
When choosing meat, give preference to the one that has more protein but less fat. The ideal option is turkey, it contains 22% protein.
You can also take lean beef, veal, rabbit or chicken breast. Cook meat with a variety of vegetables. For example, with zucchini.
For zucchini stuffed with meat, prepare in advance:
- 500 grams of young zucchini;
- 250 grams of lean beef;
- 200 grams of tomatoes;
- 100 grams of lettuce pepper;
- 75 grams of onion;
- 75 grams of carrots;
- dill;
- clove of garlic.
First, prepare the minced meat. Grind the meat, carrots, onions, tomatoes and garlic in a meat grinder. Add salt, pepper and stir. Wash the zucchini and cut lengthwise, remove the seeds with a spoon. Place the minced meat into the resulting “boats” and place the zucchini in the oven for 20 minutes at 200 degrees.
Lasagna with zucchini – 53 Kcal
Another secret that will help you prepare delicious diet meals for weight loss is the usual, everyone’s favorite recipes, in which high-calorie ingredients can be replaced with more dietary analogues. For example, make lasagna in which zucchini serves as sheets of pasta.
For this lasagna take:
- a couple of zucchini;
- 200 grams of low-fat cottage cheese;
- 1 egg;
- 4 tablespoons of tomato sauce;
- 100 grams of Mozzarella;
- 40 grams of Parmesan;
- a few basil leaves.
Prepare light lasagna this way:
- Using a paring knife, cut the zucchini into thin, long strips. Rinse them in salted water and dry on a paper towel.
- Finely chop the basil, mix with cottage cheese and raw egg.
- Grease a small baking dish with olive oil and place the first layer of zucchini leaves. Spread a little curd filling on top of them, pour a little sauce over it and place pieces of Mozzarella.
- Make 3 or 4 more such layers (as long as there is enough food). At the end, sprinkle the lasagna with Parmesan, grated on a fine grater, and bake the dish for half an hour at 180 degrees.
Dietary dishes in a slow cooker
A faithful assistant to modern busy housewives is a multicooker. You can prepare a wide variety of dishes in it, including dietary ones.
Squid in sour cream – 87 Kcal
Seafood is ideal for the diet table, as it has virtually no calories, but is very tasty and healthy.
Squid is a great way to add protein to your diet.
Take:
- half a kilo of squid;
- onion;
- 50 grams of dill;
- a tablespoon of vegetable vegetable oil;
- 75 grams of low-fat sour cream;
- salt.
Prepare like this:
- Clean the squid and cut into strips. Chop the onion and dill.
- Set the multicooker to “Stew” mode and simmer the onion in vegetable oil until transparent.
- Next, add the squid to the onion and cook the products together for another 5 minutes. Do not simmer them for too long, otherwise the seafood will become “rubbery”.
- 2 minutes before the end of cooking, add sour cream into the bowl, salt its contents and sprinkle with dill. Mix everything and keep it under closed lid for a couple more minutes.
Serve the squid with steamed rice or couscous.
Lazy cabbage rolls – 112 Kcal
You can cook regular cabbage rolls, but without adding sour cream and using lean meat. And this will be a completely dietary dish. However, we will prepare quick cabbage rolls with chicken.
Losing weight does not mean eating only cabbage or chewing boring boiled breast. There are a lot of interesting dietary dishes that will help diversify your diet, make it tasty and healthy. The most interesting, but easy-to-prepare recipes for soups, drinks, salads and desserts will make losing weight interesting and won’t make you feel hungry. With them, losing weight will be much easier, the diet will smoothly move from a test to a way of life.
Content:
General principles of preparing dietary dishes
Low-calorie diet meals for weight loss mainly consist of vegetables, dairy products, lean meat, poultry, and fish. For cooking, gentle heat treatment methods are used: grilling, boiling, stewing, baking. A multicooker, which combines several functions, will be a good help in the household. Baking bags, regular foil, various molds, and non-stick pans will also come in handy.
Basic principles:
- Minimum fat. One spoon of oil contains about 120 kcal, which is 12-15% of the average daily energy value of a losing weight woman. Fats must be added strictly using a scale.
- Minimum sugar. Sweets not only have a high calorie content, but also affect fluctuations in blood glucose levels and provoke severe and sudden hunger. It is better to use fresh and dried fruits, berries or natural sugar substitutes as sweeteners in dietary dishes.
- Minimum wheat flour, starch. In the diet for weight loss, the presence of baked goods made from whole grain, rye flour, bran, and oatmeal is allowed. But it is better to prepare other dietary dishes.
It is important to avoid store-bought sauces. Even low-calorie mayonnaise contains a lot of fat, ketchups are filled with sugar and starch. And the taste enhancers included in the composition awaken the feeling of hunger and reduce the benefits of dietary dishes. A weight watcher should absolutely remove this from their diet.
Recipes for first dietary dishes
The first dietary dishes for weight loss should be present in the diet; they fill the stomach, create a feeling of fullness, but at the same time contain few calories. There are even special diets based on soups. Cold dishes are refreshing in the hot summer and loaded with vitamins. Hot soups will help you warm up in the winter, delight you with the assortment, and make the menu varied.
In dishes for weight loss, it is not advisable to combine potatoes with cereals, pasta or legumes. If the soup is with noodles or beans, then it is better not to add the starchy tuber. You can safely use potatoes in recipes for vegetable cabbage soup and borscht.
Onion soup with cabbage
Compound:
Onions – 6 pcs.
Cabbage – 800 g
Pepper – 2 pcs.
Celery stalks – 4 pcs.
Tomatoes – 2 pcs.
Herbs, spices to taste
Preparation:
Measure out 2.5 liters of water, pour into a saucepan, and bring to a boil. Slice onion cubes, add to the pan, boil for 5 minutes. Chop the cabbage, cut the pepper, celery stalks and add everything to the onion, lightly add salt to the soup. Boil for 5 minutes, add chopped tomatoes. Simmer the dish over low heat until all the vegetables are cooked. At the end, add pepper, fresh herbs, bay and other spices to your taste.
Diet okroshka
Compound:
Fresh cucumbers – 3 pcs.
Boiled eggs – 2 pcs.
Radishes – 10 pcs.
Boiled chicken – 200 g
Green onion – 1 bunch
Dill – 1 bunch
Low-fat kefir – 600 ml
Plain or mineral water – 400 ml
Lemon – 0.5 pcs.
Preparation:
Peel the eggs, cut into cubes, pour into a saucepan. Disassemble the chicken into fibers or chop it too. It is advisable to remove skin and fatty pieces. Chop all the vegetables and herbs and combine. Mix kefir and water, you can take mineral water with gas, add salt, pepper, squeeze out lemon juice, stir. Add filling to the main products of a dietary dish. Serve chilled and store in the refrigerator for no more than a day.
Green borscht “Summer”
Compound:
Chicken (fillet) – 250 g
Potatoes – 2 pcs.
Carrots – 1 pc.
Onion – 1 pc.
Sorrel – 2 bunches
Dill – 0.5 bunch
Eggs – 3 pcs.
Preparation:
Rinse, cut the chicken fillet into pieces, place in a saucepan, add 1.5 liters of water, bring to a boil. Remove any foam that forms, reduce heat, and simmer the broth for 15 minutes. Peel the onions and carrots, cut into cubes, add to the pan. Add salt. Peel the potatoes, cut into pieces, add the first vegetables after boiling. Cook until potatoes are soft. Wash the sorrel and dill, cut into pieces, add to the almost finished soup. Taste for salt, add if necessary, season with pepper and bay leaves, bring to a boil, turn off. Cover the pan and leave the diet dish for 10 minutes. When serving, add chopped boiled egg to the plate.
Main course recipes
Dietary main courses are not prepared from potatoes, fatty meats, or soft wheat pasta. They mainly consist of vegetables, lean meats or poultry, and legumes are welcome.
Chicken diet cutlets
Compound:
Fillet – 500 g
Egg – 1 pc.
Bell pepper – 1 pc.
Carrots – 1 pc.
Onion – 1 pc.
Garlic – 2 cloves
Salt pepper
Preparation:
Remove the seeds from the pepper pods, cut the vegetable into cubes, and place in a bowl. Grind the garlic, onion, and chicken fillet through a meat grinder. Add carrots cut into small cubes and one a raw egg. Season the minced meat with spices and stir. Make small round cutlets of 50-70 g each, place in a baking dish, cook the dish in the oven for 25 minutes at 180 degrees. Or place on a steamer tray and cook for 20-25 minutes after the water boils.
Diet stewed cabbage with liver
Compound:
Liver – 300 g
Cabbage – 800 g
Onion – 100 g
Carrots – 100 g
Oil 1 tbsp. l.
Spices, herbs, garlic to taste
Preparation:
Pour a spoonful of oil into a large frying pan, cauldron or saucepan so that it lightly greases the surface, and place on the stove. Chop the onion, grate the carrots coarsely, and lightly fry. Rinse the liver. If the product is beef, then cut into strips. If the liver is chicken, then just in pieces, as you like. Add to vegetables, fry for 1-2 minutes. Shred white cabbage. You can use a special grater or knife, add a little salt and mash with your hands. Transfer the vegetable to the total mass, stir, cover and simmer in its juice until tender. Two minutes before the end, season the dish with pepper, garlic, herbs, and add salt.
On a note: It is better to fry foods for dietary dishes in coconut oil. It is much healthier and emits less harmful substances when heated.
Ratatouille (oven recipe)
Compound:
Eggplants – 250 g
Zucchini (zucchini) – 250 g
Onions – 170 g
Olive oil – 10 g
Bell pepper – 100 g
Tomatoes – 800 g
Parsley, spices, vinegar to taste
Preparation:
Cut the onion into cubes, pour into a frying pan with the recipe oil. Lightly fry. Remove the seeds from the bell pepper. Cut into cubes and add to the onion. Cut two tomatoes in half, grate the pulp, remove the skin. Add the tomato mixture to the pan, cover and simmer the vegetables until the peppers are soft. Cut the eggplants, zucchini and remaining tomatoes into circles. Add spices and salt to the vegetables in the pan. Squeeze the garlic if desired and season with vinegar for added spice. Place half in a baking dish and even out the layer. Arrange pieces of vegetables, alternating eggplants with tomatoes, zucchini, place on edge. Top with remaining vegetable mixture bell pepper, level. Bake the dish for 35-40 minutes at 180°C.
Diet desserts
To add sweetness and improve the taste of dietary dessert dishes for weight loss, fruits and berries are used, and sugar substitutes can be added. They are natural and synthetic. Of the natural types, stevia-based products are the most common. It is important to use honey more carefully. Of course, it is healthier than white refined sugar, but it also has a high calorie content.
Important! Whatever low-calorie fruit dessert is, it is recommended to consume it in the first half of the day or at least before 16.00. Otherwise, the dish will slow down weight loss.
Baked Apples with Cinnamon
Compound:
Apples – 3 pcs.
Cinnamon – 1 tsp.
Honey – 1.5 tsp.
Preparation:
Wash the apples; it is advisable to choose dense fruits of the same size. Using a knife, cut the stub from the back side, making a funnel, but do not pierce through. Put 0.5 tsp in each apple. honey, sprinkle the slices with ground cinnamon. If desired, you can make the holes larger and fill them with cottage cheese or low-fat cream cheese. Place a piece of foil on the bottom of the pan, place the apples, and bake the dessert dish until soft in the oven. Temperature 200°C.
Berry ice cream
Compound:
Yogurt – 100 g
Any berries – 100 g
Honey – 1 tsp.
Preparation:
Place the washed berries in a blender bowl. If they have pits, for example, cherries, then remove the pits. Blend until smooth. Add yogurt, honey, beat again. Leave for 40 minutes in freezer. Remove, stir quickly, place in ice cream molds, and freeze.
Curd dessert with banana
Compound:
Cottage cheese – 300 g
Banana – 2 pcs.
Lemon juice – 10 ml
Milk – 100 ml
Gelatin – 8 g
Preparation:
Combine milk with gelatin and stir. Leave to swell, the time indicated on the package. Sometimes gelatin is instant, it just needs to stand in the liquid for 5-10 minutes. If the product is ordinary, then the time increases to half an hour. Peel the bananas, break into pieces, sprinkle with lemon juice to prevent the fruit from darkening. Mash well with a fork or beat with a blender. Combine with cottage cheese, stir thoroughly. Melt gelatin in milk until liquid, you can do this in microwave oven or in a water bath. Combine with cottage cheese, beat well to make it fluffy, pour the mixture into small molds, glasses or bowls. Refrigerate for 2.5-3 hours until set.
Diet salad recipes
For some reason, when losing weight, it is customary to consume fresh salads in incredible quantities. Vegetables are undoubtedly healthy, but it is better to combine them with protein foods. This is the only way they will fill you up, won’t stretch your stomach, and will completely replace a full meal for lunch or dinner. Best options additives - eggs, chicken, fish, dairy products.
Diet Caesar salad recipe
Compound:
Boiled chicken or turkey – 100 g
Cherry – 6 pcs.
Lettuce leaves – 80 g
Boiled quail eggs – 4 pcs.
Boiled yolk – 1 pc.
Garlic – 1 pc.
Lemon juice – 1 tsp.
Mustard – 1 tsp.
Natural yogurt – 30 g
Preparation:
Place the washed lettuce leaves on a flat plate. Slice chicken or turkey and place on top. Add cherry tomatoes and quail eggs, cut into quarters, arrange beautifully. For the sauce, grind mustard with lemon juice, chopped garlic and yolk, dilute it all natural yoghurt, salt to taste. Season the diet salad and serve immediately.
Lady salad recipe
Compound:
Boiled chicken fillet – 200 g
Fresh cucumbers – 250 g
Greens – 1 bunch
Canned green peas – 150 g
Sour cream 10% – 100 g
Preparation:
Chop the boiled fillet, cucumbers and herbs, pour into a bowl. Add green pea, salt, season with sour cream. You can replace it with natural yoghurt and stir.
“Cipollino” salad (simple recipe)
Compound:
Boiled eggs – 4 pcs.
Green onion – 1 bunch
Sour cream – 70 g
Salt pepper
Preparation:
Chop green onions and boiled eggs, pour into a bowl, you can additionally add dill or parsley. Salt, pepper, season with sour cream, stir.
Video: Diet salad in 15 minutes
Diet drinks
Water is one of the main components of proper weight loss. But you don’t always want to use it. The solution is low-calorie, tasty and fat-burning drinks. They are usually prepared with the addition of citruses, herbs, different types tea or low-fat fermented milk drinks.
Water "Sassi"
Compound:
Cucumber – 1 pc.
Water – 1.5 l
Lemon – 0.5 pcs.
Mint – 5-10 leaves
Ginger – 10 g
Preparation:
Wash the cucumber and lemon, cut into slices, pour into a 2-liter jar or carafe. Add grated fresh ginger root. Wash the mint, tear it, put it in a jar. Pour in cold purified or spring water, close and place in the refrigerator for 10-12 hours. It is better to prepare Sassi water in the evening, so that you can drink it all day in between meals.
Ginger green tea
Compound:
Ginger – 15 g
Lemon – 2 slices
Green tea– 1 tsp.
Boiling water – 500 ml
Preparation:
Brew ginger tea You can use it in a thermos, a French press (for coffee) or just in a jar. Grate the ginger, cut off two lemon slices with peel, place in a used container, and pour boiling water over it. Cover and leave for 5 minutes. Add green tea leaves and stir. Leave for another 20-30 minutes. Green tea should not be brewed with boiling water, as this destroys the beneficial substances and produces bitterness. Use cold or warm in the morning, you can add a teaspoon of honey.
Kefir fat burning cocktail
Compound:
Kefir – 200 ml
Cinnamon – 0.3 tsp.
Dry ground ginger – 0.3 tsp.
A pinch of red pepper
Preparation:
Combine all the ingredients of the kefir cocktail, stir, leave for 10-15 minutes so that the spices release their esters and aroma. Stir again, drink instead of snacks or to satisfy sudden hunger. It is useful to drink a fat-burning cocktail at night.
By the way! Cinnamon is not always in store-bought bags. Often the manufacturer is disingenuous and uses a cheaper analogue - cassia. It is not harmful, also gives a pleasant aroma, but does not have mass beneficial properties and fat-burning effect, like natural cinnamon tree bark.
Video: Fat burning smoothie
Dietary sauces for various dishes
Ketchups, mayonnaise, butter are the main enemies slim figure. It is very important to find them a worthy replacement. The correct dressing for salads, pasta, and meat will make even the most modest dish tastier, will not increase calorie content, and will prevent breakdown.
Yogurt dressing for salads, meat, poultry, fish dishes
Compound:
Natural yogurt – 100 g
Lemon juice – 10 ml
Mustard – 5-10 g
Salt, pepper, garlic to taste
Preparation:
For diet sauce, it is advisable to use natural Greek yogurt. Add lemon juice and mustard to it and stir. Salt and pepper to taste, you can add herbs and chopped garlic, depending on the composition of the dish to which the dressing will be added.
Tomato sauce recipe
Compound:
Tomatoes – 400 g
Bell pepper – 100 g
Onion – 50 g
Apple – 100 g
Olive oil – 1 tsp.
Salt, pepper to taste
Preparation:
Chop the onion and fry in a teaspoon of olive oil. Scald the tomatoes, remove the skin, cut into pieces, add to the onion. Chop the apple and pepper too, add to the vegetables, bring to a boil and cook in the released juice until soft. Grind the vegetables in a blender and bring to a boil again. Season with salt and add pepper for spiciness.
Low-calorie pesto sauce for any dish
Compound:
Basil – 50 g
Parmesan – 50 g
Garlic – 3 cloves
Pine nuts – 1 tbsp. l.
Olive oil – 3 tbsp. l.
Preparation:
The amount of oil in the diet Pesto sauce is reduced. Therefore, it is important to thoroughly chop the juicy basil and garlic. Place it all in a blender bowl and blend until smooth. Add Parmesan, butter and pine nuts. Beat for 10-15 seconds. Serve Pesto with dietary dishes of cereals, meat, poultry, and fish.
