Delicious diet food recipes. Diet meals

Having decided to lose extra pounds, a girl may not exhaust herself with diets. For rapid weight loss, it is enough to switch to a diet that allows you to effectively control body size. Today there are many recipes for dishes that can satisfy the most demanding taste. cook diet food for weight loss at home won't be difficult. Among the inhabitants, the opinion has taken root that low-calorie food does not have a special taste. Eating food off the menu is difficult. In addition, a person constantly experiences a feeling of hunger. The opinion is wrong.

The diet is based on low-calorie foods. They are diverse and not only help to get rid of extra pounds, but also deliver gastronomic pleasure. Dietary food for weight loss allows you to reduce the waist due to the fact that, when it is consumed, more energy is spent than it enters the body. To speed up getting rid of extra pounds, a girl will have to do math while eating and start counting calories.

The application of the method will allow a woman to independently make a balanced diet. Let's talk about recipes that allow you to quickly lose weight and develop your own menu for proper nutrition.

Recipes for the first

Eating diet soups will allow you to quickly get rid of extra pounds. Menu items are almost calorie free. The composition of soups includes many useful products that help improve the body and improve metabolism after eating. Recipes of dietary dishes for weight loss for every day will help the fashionista eat deliciously and quickly get rid of excess weight.

When preparing first courses from a low-calorie menu, a number of rules should be observed:

• products must be fresh,
• seasonings added to enhance the taste should consist of natural ingredients,
• minimum salt should be added to the dish,
• use the soup immediately after its preparation,
• dishes should be cooked on vegetable broths.

Compliance with the rules for preparing dishes from the menu will allow you to get a delicious food product without gaining weight.

Zucchini soup-puree

Starting the preparation of a low-calorie dish, you should take a glass of water and pour it into a saucepan. Bring liquid to a boil. Then you need to cut the skin from the zucchini and divide the cauliflower into inflorescences. Vegetables should be cut into cubes, placed in boiling water and boiled until softened. In parallel, you need to finely chop the onion and fry it in olive oil. Chop the tomatoes and add them to the pan.

Vegetables that have been previously boiled should be removed from the pan and transferred to a container. You also need to put onions and tomatoes there. The mass should be crushed to a puree state. Transfer to a plate and sprinkle with herbs. The soup is ready.

Diet borscht

Having taken up the preparation of a light dish from a low-calorie menu for dinner, a woman should boil beans, cabbage and potatoes. When the liquid in the pan comes to a boil, according to the recipe, the fire should be reduced and the dish should be left to simmer.

During cooking, place in the pan:

• beets,
• carrot,
• pepper,
• garlic.

Vegetables must be finely chopped and begin to fry over low heat.

Note! Oil must not be used during the frying procedure. Alternatively, you can add some water to the pan.

When the mixture reaches readiness, it must be added to the pan in which the vegetables were cooked. A dietary dish needs to be darkened a little, add a little greenery to it and serve.

Soup with basil

Basil soup is a simple, inexpensive dish. It should be on the menu of every fashionista. To prepare the dish, you need to take an onion, finely chop and fry it in a pan in butter. Add green peas and a little vegetable broth to the vegetable. The dish should be cooked over low heat for 20 minutes. When the time is up, you need to grind the green peas and move them to a container with broth. The resulting mass must be brought to a boil. Then you need to add basil and cream to the dish.

The second dietary dishes from the menu for weight loss

The second dietary dishes are easy to prepare. These are simple and delicious recipes for proper nutrition. Food should be included in the usual menu. You can cook diet food for lunch and dinner from a low-calorie menu in a slow cooker. Vegetable dishes from the low-calorie menu should fit tightly into the fashionista's menu. The systemic use of dietary food will have a beneficial effect on the figure of the girl and the general condition of the body.

Zucchini with vegetables

To prepare a dietary dish, you need to take a zucchini, peel and core and cut. Then you should take carrots and peppers and chop them too.

Note! Vegetables are best cut into cubes.

Vegetables prepared for a dietary dish should be placed in a pan and lightly fried over low heat. You can add salt and spices to taste. Place the prepared filling in the core of the zucchini, and send the vegetable itself to a baking sheet. Place the diet food in the oven and cook for 20 minutes.

Beans with mushrooms

The hostess will need to spend no more than 30 minutes on cooking. To bring the recipe to life correctly, the girl must study the photo of the finished dish. You need to take an onion, finely chop it and fry it.

Note! To spice up the dish, add a little garlic to the vegetable.

Then, according to the recipe, mushrooms and green beans should be added to the dietary mass. Sprinkle with salt and pepper to taste. Then you need to take red beans, drain the liquid from it and add to the dish. Cook diet food for 5-7 minutes over low heat. At the end, you need to add parsley to the vegetables. Can be served on the table. Diet food diversifies the usual menu of a fashionista and will help you lose weight quickly.

Cutlets with turkey and onions

If a girl wants to cook a hearty diet meal, then light turkey cutlets are the easiest option. Following the recipe, the hostess should cut the meat into large pieces. Then you should chop the greens and divide the onion into 2 halves. In parallel, you should take a slice of bread and soak in milk. Grind the components and mix with each other.

Note! To perform the procedure, you can use a blender or meat grinder.

To continue cooking a dietary dish, heat the pan and lay out pre-made cutlets. When they are browned on both sides, the cutlets must be stewed for 5 minutes until cooked.

Diet sweets from the menu

If a girl wants to get rid of extra pounds, this does not mean that she cannot treat herself to goodies. There are many dietary dishes that will bring gastronomic pleasure and will not contribute to the appearance of excess weight. Following the recipe, the girl will be able to quickly prepare a light dessert.

Curd dessert with fruits

To bring the yummy diet recipe to life, you will need to take 2 types of cottage cheese and mix with each other until an air mass is obtained. Take an additional container, pour gelatin into it, pour it with hot water and leave for 10 minutes. Water should be poured into the curd and mix well the resulting mass.

Note! If the product is too thick, it should be diluted with diet yogurt.

Cut the fruit into slices, previously peeled, and put on the bottom of the dish. Pour over the curd mixture and refrigerate overnight. Decorate a diet dessert with berries and fruits. The dish can be served on the table.

Pafre

To prepare the dish, you will need to take several types of any fruit. Peel off the skin and chop finely. Chop pistachios. Muesli should be placed at the bottom of the glass, and pour yogurt on top.

Then you need to post:

• fruit layer,
• muesli layer,
• layer of yogurt
• layer of berries.

Pour dietary dessert with honey and sprinkle with pistachios.

Curd ice cream

To prepare a dietary dish, you will need to take cottage cheese and add yogurt to it. The product will make the mass softer and softer. Mix ingredients and bring to a paste. Cut prepared fruit. Add them to the mass along with a spoonful of cocoa. The product must be mixed well again and whipped, and then placed in the refrigerator.

Note! Refrigerate the mass should be no more than 3 hours. To make the dessert loose, it needs to be stirred every 30 minutes until ready.

After the expiration date, the dietary product can be taken out of the refrigerator and, pre-decorated with fruit, served on the table.

Salads for weight loss

Salads are a classic dish that allows you to saturate the body with vitamins and get rid of extra pounds. Diet recipes involve the use of a minimum of spices and flavor enhancers. Despite this, the dishes are juicy and nutritious.

Fresh zucchini salad

Wash the vegetables and then cut the zucchini and peppers into small pieces. Carrots and cabbage should also be chopped. These products should be cut into strips. Tomatoes must be divided into quarters, and chopped greens. All products should be mixed with each other, and then add a little pepper and salt to taste.

Note! As a dressing, you can use olive oil with garlic.

The finished diet dish should be left for 10 minutes. During this period, the salad will have time to infuse. Can be served on the table.

Salad with kohlrabi and Korean carrots

For cooking, you need to mix wine vinegar with a spoonful of purified water and spices. Then you need to take Beijing cabbage and finely chop it. Kohlrabi must be peeled and chopped to a straw state. Carrots must be chopped on a grater, and then added to the rest of the vegetables. When the products are together, they should be poured with a pre-prepared dressing, mix the ingredients and serve.

young cabbage salad

Young cabbage salad is a diet food for weight loss. To bring the recipe to life, you need to take young cabbage and chop it finely.

Note! To make the product softer, you should take a little salt and mash the vegetable with it.

Then you need to finely chop the dates and fry the sesame seeds. Oil must not be used during the process. Next, you need to wait until the product has cooled down and mix all the ingredients together. Top the diet dish with feta. As a dressing, you need to use a mixture of olive oil and lemon juice. To decorate the dish, you can sprinkle with sesame seeds. Diet salad can be served on the table.

Diet drinks

Properly prepared diet drinks can be an alternative to snacking. Rich in nutrients, they will effectively satisfy the feeling of hunger without gaining extra pounds. You don't have to spend a lot of time preparing a drink.

Green tea with lemon and ginger

To prepare a diet drink recipe, you need to add ginger and lemon peel to a container of water. Put the future drink on the fire and bring to a boil. After completing the procedure, the drink should be boiled without a lid for another 10 minutes.

Note! If a girl cannot drink a diet drink without sugar, she can use its substitute.

Then you should put green tea bags in a teapot and pour it with the resulting broth. Before use, it is necessary to let the mixture brew for 1-3 minutes.

Compote

For 2 liters of water, add any fruits or berries. Honey can be used as a sweetener. Put the drink on the fire and cook until tender.

Water with lemon

To prepare a drink, you need to take a jug of water and add the juice of 1-2 lemons to it. Sugar should not be added.

Expert opinion

Egorova Natalya Sergeevna
Nutritionist, Nizhny Novgorod

The approach to weight loss described in the article, I consider one of the most optimal. First, it does not require fasting, which is extremely harmful when trying to lose weight. Secondly, with a well-designed menu, the body receives all the necessary vitamins, minerals and nutrients. This means that he does not experience the stress that he has to face in the case of strict diets.

If you are thinking about diet meals, be sure to learn the principles of healthy eating. Figure out which foods contain the most calories and have the highest glycemic index. They prevent weight loss and contribute to weight gain. Eliminate such foods from the diet, and instead eat more diet foods.

But do not forget that the food consumed should contain all the biologically active substances necessary for the body. In most dietary dishes, they are not enough or not at all. Therefore, in addition, eat foods enriched with nutrients, vitamins and minerals. Better yet, go to a nutritionist so that he picks up an individual weight loss program for you. The doctor will make a menu, and also tell you what you can eat and what you can’t. Believe me, this will be the most effective.

The results of eating diet foods

Replacing the usual dietary dishes, the girl will soon notice that the excess weight will begin to go away. Metabolism is normalized after eating, and lightness will appear in the body. To lose weight faster, you can combine a low-calorie diet with physical activity. This will increase daily energy expenditure and accelerate the loss of extra pounds.

Note! Do not consume more than 1100 calories daily. Scientists have established that this is how much is spent on the functioning of the body. Exceeding this mark, even with dietary nutrition, can lead to weight gain.

Dietary nutrition should become the usual diet of a fashionista. It will not only have a beneficial effect on the state of the figure, but also improve the general condition of the body. A woman's health is normalized, most of the problems with the intestines will disappear. Eating diet foods does not force you to give up sweets or starve. A fashionista can easily eat delicious healthy food without harming her figure.

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

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

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

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

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

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

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

What to eat right

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

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

Meals with calorie count

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

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

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

Although alcoholic beverages contain calories, they are not nutritional.

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

Foods to Forget

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

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

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

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

Vegetarian Recipes

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

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

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

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

Onion soup. Calorie content 32 kcal per 100 g.

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

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

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

Diet recipes for weight loss at home

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

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

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

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

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

Essential foods for the diet

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

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

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

Recipes with counted calories for home cooking

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

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

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

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

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

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

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

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

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

Recipes for every day

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

Menu for the week with calories

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

Monday at 500 calories

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

Tuesday at 800 calories

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

Wednesday at 500 calories

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

Thursday at 1000 calories

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

Friday at 800 calories

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

Saturday at 1200 calories

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

Sunday at 1000 calories

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

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

Breakfast

A few examples of dietary breakfast:

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

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

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

Cooking porridge in three ways:

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

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

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

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

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

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

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

This dish contains 198 kilocalories per 100 grams. product.

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

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

Dinner

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

Ragout in a pot

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

Diet analogue of creamy puree soup - cheese soup

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

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

Lunches for work

Casserole

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

Vegetable fritters with beans

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

Recipes for working with calculated calories

vegetable rolls

For cooking you will need:

• rice paper - 8 sheets;
• funchose noodles - 12 g;
• chicken fillet - 75 g;
• medium carrot - half;
• medium cucumber - half;
• lettuce - 4 sheets;
• 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

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

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

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

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

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

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

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

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

Dinner

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

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

Baked Mackerel

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

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

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

Fillet in batter

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

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

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

Looking at 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. Due to the millions of chocolates, sweets, and delicious burgers, hot dogs and pizzas, childhood obesity is an acute problem in our time. Many young mothers will say that fullness in adolescents is normal. However, overweight in childhood will negatively affect the condition of the joints, bones and internal organs in the future.

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

You can imagine the following menu for the week

Monday

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

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

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

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

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

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

Diet recipes for a slow cooker

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

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

Benefits of using a slow cooker for cooking diet food

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

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

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

Buckwheat 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 must be poured into a bowl and poured with hot water. Put on the “Porridge” mode for 20 minutes.

Lenten cutlets. Calorie content 128 kcal per 100 g.

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

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

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

For three servings you will need:

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

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

pumpkin delight

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

Recipe Examples

Air porridge

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

pumpkin with honey

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

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

Eggplant Recipes

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

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

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

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

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

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

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

Eggplants are chopped with a knife and fried in a pan. Cheese and garlic are rubbed 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. Cutlets are formed from the finished minced meat and fried in a pan on both sides.

Dishes with zucchini

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

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

Recipes with calories from zucchini:

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

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

Zucchini cream soup

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

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

Diet salads

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

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

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

• fresh white cabbage - 250 g;
• carrots - 1 pc.;
• apple - 1 pc.;
• 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 a diet chicken salad. For example, "Warm salad with chicken fillet and vegetables". It has a low calorie content and perfectly satisfies hunger.

For cooking you will need:

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

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

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

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

Bakery

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

Simple recipes for goodies for weight loss:

Pie "Curd"

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

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

Brownie with chocolate

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

To make brownies, 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. Many recipes for diet desserts will allow you to diversify the menu and become excellent snacks between main meals.

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

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

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

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

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

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

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

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

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

Diet recipes from cottage cheese

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

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

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

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

An example of dietary sweets with cottage cheese:

Cake

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

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

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

cocktails

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

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

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

Rules for making diet smoothies

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

Slimming Cocktail Recipes

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

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

Diet Recipe Books

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

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

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

I bought an innovative refrigerator. I try to open after 18.00, and he says to me: "There will be a day and there will be food."

Actually it's just a joke.

Many people know that not eating after 6 is not an option.

To lose weight, you just need to correctly approach the diet, eat often and do not take long breaks. What would you like to eat to lose weight?

Diet dishes for weight loss - general principles of preparation and composition

Boiling is the ideal method of heat treatment. It does not increase the energy value of the product. But that doesn't make it tasty either. Stewed and baked dishes are much more interesting. In the arsenal of a slimming person, there should be the following devices: baking sleeves, foil, non-stick pans, molds, especially silicone ones. Also, a silicone mat will help out, to which nothing sticks.

Well, if you still need to cook something, then spices can be used to improve the taste. They do not have a high calorie content, and many even speed up metabolism. Leaders: pepper of different types, ginger, cinnamon. Based on them, there is even a fat-burning cocktail, the recipe for this diet for weight loss can be found below.

Sweeteners: yes or no?

Oh, how much controversy about sugar substitutes! Is it worth using them? In fact, sweetening foods saves a losing weight person from a breakdown. At any time, you can indulge in sweet tea, please yourself with a dietary dessert and not be deprived.

When choosing a sugar substitute, you need to give preference to natural products and do not exceed the dosage. The most popular: Fit parade, Sucralose, stevia derivatives. But fructose-based substitutes are very high in calories! They are not for weight loss!

Lazy cabbage rolls: a recipe for a diet dish for weight loss at home

Everyone loves cabbage rolls, but they are rarely cooked. Probably, they simply do not know this easy, quick and diet recipe for weight loss at home. Used chicken breast. But you can take a turkey in the same way.

Ingredients

400 grams of breast;

500 grams of cabbage;

1 small onion;

2 tomatoes;

1 carrot;

1 cup broth or water.

Cooking

1. Finely chop the cabbage, put it in a bowl and knead with your hands.

2. We twist the breast with the peeled onion, send it to the cabbage.

3. Salt, pepper, put the grated carrot and mix with your hands.

4. We form cabbage rolls in the form of small cutlets. The shape is arbitrary, you can make round or oblong cabbage rolls.

5. Place in a small baking dish.

6. We rub the tomatoes, discard the skin and dilute with water. You can use any low-fat broth. The sauce is also seasoned with spices, but not much. Since most of it will be absorbed.

7. Pour dressing for cabbage rolls and put in the oven for 40 minutes. Cooking at 180°C. The dish does not need a side dish.

Liver pate - a dietary dish (recipe at home)

When you are on a diet, you really want to eat some sandwich. So it's not a problem! You can make a diet chicken liver pate, spread it on a whole grain slice of bread and satisfy your passion. And this pate can be used with vegetable or cereal side dishes.

Ingredients

300 grams of liver;

1 carrot;

1 onion;

1 boiled egg.

Cooking

1. Put the washed liver in a saucepan. Add peeled and chopped carrots, chopped large onions.

2. Pour half a glass of water and simmer for half an hour.

3. We take out the pieces of vegetables and the liver, put them in a blender. We put the spices and beat.

4. With the rest of the liquid from the pan, bring the pate to the desired consistency. Since it does not contain oil, it will not harden much after cooling. Therefore, it is not necessary to make the mass liquid.

Salad "Brush": a recipe for a dietary dish for weight loss at home

The famous salad recipe that effectively cleanses the intestines and, like a brush, sweeps everything unnecessary out of it. It can be used instead of dinner, but it is much more effective to do a fasting day.

Ingredients

1 beet;

2 carrots;

1 spoon of lemon juice;

1-2 tablespoons of olive oil;

300 grams of cabbage.

Cooking

1. Rub the peeled beets and carrots into strips, you can use a grater for Korean salads. We throw in a bowl.

2. Add shredded cabbage in the usual way.

3. Pour in lemon juice and knead with your hands. You can use apple cider vinegar instead.

4. At the end, add olive oil and the brush is ready! It is better not to salt the salad. But if it is too bland, then you can add a little sea or Adyghe salt, no more than 0.5 teaspoon.

Chocolate jelly - a delicious diet dish (recipe at home)

Jelly is an idea for those who cannot imagine life without sweets. The basis of this recipe for a dietary dish for weight loss at home is kefir. But you can also use low-fat yogurt. We do it with a sugar substitute.

Ingredients

500 ml fat-free kefir;

10 grams of gelatin;

2 tablespoons of cocoa;

A pinch of vanilla;

7 sahzam tablets (equivalent to 7 teaspoons of sugar).

Cooking

1. We combine kefir with a sugar substitute. You can also use liquid. Let it dissolve.

2. Add 40 ml of water to gelatin, and also leave for half an hour.

3. Put cocoa in kefir and beat with a whisk. Get a chocolate smoothie.

4. We dissolve the gelatin in a water bath, pour it into kefir and once again shake everything well with a whisk.

5. Now you can pour into molds / glasses / containers and put in the refrigerator for 3 hours. This jelly tastes very similar to soufflé, it can be consumed with tea or coffee.

Delicious muesli: a recipe for a diet meal for weight loss at home

Oatmeal is a slow carbohydrate to eat for breakfast. They will give strength and energy for the whole day. But if you are tired of oatmeal, then you can make muesli. From this amount of products you get 3 servings, that is, for 3 days.

Ingredients

220 grams of oatmeal;

1 spoon of honey;

1 spoon of nuts (any);

1 spoon of raisins.

You can use other dried fruits, seeds. But remember that they are quite high in calories.

Cooking

1. We wash the raisins, dry them with a towel and throw them into a bowl.

2. Add oatmeal, chopped nuts and put a spoonful of honey. If it is sugared, then you need to melt it.

3. And now we dip the handles and rub the honey well with the rest of the ingredients.

4. Put on a baking sheet covered with a silicone mat. We make a layer no more than a centimeter.

5. Fry until golden brown.

6. When the muesli has cooled down, pour them into an airtight container. They are wonderfully stored and at any time we take the right amount, fill it with milk and lose weight!

Breast in kefir - a dietary dish (recipe at home)

White chicken meat is an ideal product for losing weight people. But chewing dry breast is dry and tasteless. Whether it's white meat in kefir, baked in the oven!

Ingredients

1 breast (from one chicken);

Salt pepper;

2 cloves of garlic;

200 ml of kefir;

1 spoon of oil.

Cooking

1. We take the breast without skin. We wash, dry and make deep cuts with a knife so that the chicken marinates better.

2. Mix kefir with spices, chopped garlic.

3. Fill the breast and leave for two hours. If you marinate longer, it is better to put it in the refrigerator. During this time, you need to turn over a couple of times.

4. Lubricate the form with oil, spread the breast, pour the kefir dressing and into the oven!

5. We bake for about 35 minutes, the optimum temperature is 180.

Salad with squid: a recipe for a diet dish for weight loss at home

A variant of a protein salad with herbs and tomatoes, which will be an excellent dietary dinner.

Ingredients

1 squid;

2 tomatoes;

1 bunch of greens;

1 clove of garlic;

2 boiled proteins;

0.5 tablespoons of lemon juice or vinegar;

1 spoon of olive oil;

Salt pepper.

Cooking

1. Boil the cleaned squid carcass for 4 minutes in boiling water. Cool and cut into strips.

2. Add tomatoes, which are cut into slices.

3. We cut the squirrels as it will turn out. But we try to make a semblance of a straw.

4. Put greens, chopped garlic.

Tomato soup - a dietary dish (recipe at home)

What is a diet without first courses! They quickly saturate, warm and nourish the body with vitamins. A variant of tomato soup with chicken broth, but you can also cook a vegetarian dish.

Ingredients

500 ml of broth;

100 grams of carrots;

100 grams of onion;

150 grams of cabbage (any);

2 cloves of garlic;

300 grams of tomatoes;

A spoonful of butter;

Cooking

1. Cut the peeled onions, chop the carrots. Fry in a frying pan in a hot spoon of oil, it is better to take olive oil.

2. We make a cut on the tomatoes, pour boiling water for a minute, then rinse with cold water. Remove the skin, cut into cubes and send to the fried vegetables. Simmer for 5 minutes.

3. Put the broth on the stove, salt.

4. Cut the cabbage, add to the broth. Followed by diced bell peppers. Cook vegetables until soft.

5. Put the tomato mass in a saucepan, boil for a minute.

6. Put chopped garlic, spices, herbs, let it boil and turn it off.

Fat-burning cocktail: a recipe for a diet meal for weight loss at home

In fact, no product can burn fat. But there are spices that will help push the weight when stagnant. This cocktail is recommended to use to speed up the metabolism or protracted plateau. Better to drink at night.

Ingredients

200 ml of kefir;

1/3 tsp dry ginger;

1/3 tsp cinnamon;

A pinch of red pepper.

Cooking

1. Put all the spices in kefir, shake well with a fork. Let's stand for 10 minutes.

2. We drink in the evening an hour before bedtime and go to bed.

3. Instead of kefir with these spices, you can also brew herbal tea, but not green. Otherwise, sleep will not come tonight!

Sugar substitutes have specific flavors. And in order to get rid of them in dietary dishes, you can add various aromatic additives: vanillin, coffee, cocoa, cinnamon.

Craving fried potatoes? Roast pumpkin or celery! Better yet, bake it in the oven. To do this, the product is cut into strips, sprinkled with oil, sprinkled with spices and placed on foil.

The calorie content of mashed potatoes will decrease significantly if you replace 2/3 of the products with cauliflower.

Everyone knows about the benefits of apples for weight loss. Apple unloadings are very popular. But eating fresh fruit throughout the day is boring. Baked apples are much more interesting. And you can cook them very quickly! To do this, simply cut off the top, sprinkle with cinnamon and put in the microwave for 3 minutes. You can add a drop of honey.

Seeds are a dangerous enemy of a slender figure. Check out the calories! And choose: a handful of seeds or a portion of barbecue.

Dietary nutrition helps to lose extra pounds and get in shape. It does not have to be monotonous and insipid - you can cook delicious and quick diet meals, and enjoy them. You don’t need to eat only cottage cheese, low-fat kefir and vegetables, there are many other foods 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. It can be fish, chicken, turkey, veal, eggs, vegetables (except potatoes), citrus fruits, apples, berries, low-fat dairy products. Such a menu will not get bored, it is less likely to “break loose” from it.

An important aspect of dietary nutrition is fragmentation, that is, you need to eat often, but little by little. The ideal serving size is your palm. In this case, it will not be fast, but heaviness in the stomach will not appear either.

At the same time, it is better to abandon carbohydrate side dishes, forget about fried potatoes (and boiled ones too), heavy cereals. It is better to eat steamed or baked in the oven, buckwheat, 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 involves eating wholesome homemade food, but not everyone has enough time to spend several hours every day cooking. Quick 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 are almost always found in any refrigerator.

Divide food into portioned containers for two to three days and label them, for example, "Monday, No. 1", "Monday, No. 2" and so on. So you will not get confused and you can just get portion No. 2 from the refrigerator in the afternoon, warm it up and eat it.

Teriyaki chicken

A photo of a dish prepared according to this simple diet recipe is presented below. One serving contains 200 calories, for 2 servings you will need:

• 1 chicken breast;
• 1 tablespoon soy sauce;
• 1 tablespoon of honey;
• 0.5 tbsp natural tomato paste;
• 0.5 tsp sesame seeds.

Step 1. Rinse the breast under cold water and pat dry with paper towels. Separate the fillet from the bones and skin.

Step 2 Put honey, tomato paste and soy sauce in a separate dish. Mix everything well, put in the microwave for a minute, so that the mass boils.

Step 3 Dip the chicken fillet on all sides in a cup with the resulting sauce, put the meat on a baking sheet covered with baking paper, and send it to the oven preheated to 180 degrees.

Step 4 Check the chicken after about half an hour. When done, take the meat out and sprinkle the 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 st. kefir with a fat content of 1%;
• 3 cloves of garlic;
• salt and spices.

Step 1. Rinse the fillet, divide into medium pieces.

Step 2 Thinly cut the garlic across, put it on the meat, rub the pieces with spices and salt.

Step 3 Pour everything with kefir, mix well, send to 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 for about 20 minutes until the chicken is cooked through.

Soup with celery

Hot meals should be eaten even on a diet, they normalize metabolism and are quickly digested by the body.

For a quick-cooking diet recipe you will need:

• 250 g celery;
• 1 onion;
• 1 carrot;
• 3 medium tomatoes;
• 2 bay leaves;
• 200 g of white cabbage;
• peppercorns;
• salt and spices.

Step 1. Peel the celery and cut into cubes, do the same with the onion. Grate the carrots, chop the cabbage, chop the tomatoes.

Step 2 Pour the vegetables with cold water, put the bay leaf, a few black peppercorns, salt and cook for about 30 minutes until tender. Ready soup can be sprinkled with fresh herbs.

Salad

When choosing cheese for this salad, see the calorie content on the package. The lower this figure, the better.

Ingredients:

• 1 pack of arugula and radicchio salad mix;
• 1 tsp lemon juice;
• 1 tsp French mustard with grains;
• 50 g of Mozzarella cheese;
• 1 tbsp olive oil;
• 1 tsp balsamic vinegar.

Step 1. Wash the greens in water and dry with paper towels, tear large sheets into small pieces and arrange on a plate.

Step 2 Cut the cheese into cubes and arrange on top of the greens.

Step 3 In a separate bowl, mix the mustard, vinegar, lemon juice and oil, mix everything well and pour over the salad. Eat immediately.

Greek omelette

It is best eaten for breakfast, it will provide the body with slow carbohydrates and proteins, saturate it and allow you not to feel hungry for a long time.

Ingredients:

• 2 chicken eggs;
• 2 tomatoes;
• 1 tsp olive oil;
• cheese - 25 g.

Step 1. Heat the olive oil in a frying pan, while whisking the eggs with a whisk or fork. Cut cheese and tomatoes into cubes.

Step 2 Pour the eggs into the pan, slightly lifting the edges. Cook until the middle starts to brown.

Step 3 Put cheese and tomatoes on half of the omelette, cover the filling on top with the other half. Bake until done.

Important! If you need to lose weight faster, separate the whites from the yolks and take three eggs instead of two, but without the yolk.

If you want to stick to a diet, include the following foods in your diet:

1. Apples. They are full of vitamin C, dietary fiber and antioxidants, they allow you to not feel hungry for a long time.
2. Asparagus. It is best to steam it. It is rich in minerals and vitamins and helps lower cholesterol levels.
3. Broccoli. There are only 34 calories per 100 grams of this product. in this case, it reduces the risk of cancer.
4. Chicken breast. It is best to buy it from farmers, in such products there are more healthy proteins and less chemical additives and fats.
5. Eggs. They're high in protein, they're cheap, and they're easy to prepare.
6. Fish. Don't fry it in oil. Cook in foil in the oven or steam.
7. Ginger. Improves the taste of dishes, cleanses the blood and speeds up metabolism.
8. Mushrooms. They have almost no fat and a lot of proteins.
9. Nuts. They contain the right fats, useful substances, but you should not overdo it. It is better to eat about 30 g of nuts per day in the first half.
10. Olive oil. The fats contained in it are suitable for weight loss. They regulate cholesterol levels and improve metabolism.
11. Green salad. It stimulates digestion and contains very few calories.
12. Tea. Better green.
13. Tofu. It contains plant proteins that are very useful for women - they regulate the release of estrogen.

1. To lose weight and improve your health, cook fast food for a couple of diets.
2. If you cook, cook it for no longer than 20 minutes - this will preserve all the beneficial properties.
3. Snack on fat-free 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.
4. Always carry a pack of cereal with you - you can have a bite to eat if you really want to, this will save you from buying pies in the transition.
5. Drink plenty of water - about 2 liters per day.
6. Give up fatty meat, forget about pork, goose, beef broths. Give preference to turkey, rabbit, tender veal.
7. Love . It contains very few calories, but it contains a lot of iodine and other useful substances. She can be snacked on.

Conclusion

Diet food 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 whip up low-calorie meals. Products for weight loss are best used low-fat, low in carbohydrates, always fresh.

How to spend more time for yourself and family, and not cook for hours? How to make a dish beautiful and appetizing? How to manage with a minimum number of kitchen appliances? Miracle Knife 3in1 is a convenient and functional assistant in the kitchen. Try it for a discount.

Often there are circumstances that limit or prohibit the use of one or another. Problems with excess weight or health (often these two factors are interrelated) dictate selective food intake - dieting. What choice should be made in this case: continue to consume the usual and not always healthy food, getting a taste pleasure, or refuse it in favor of a slim figure and maintaining health.

Modern dietology gives the following unequivocal answer: “Food must be safe,” which means that certain restrictions cannot be dispensed with. But modern cooking is able to offer a large selection of dishes that combine the benefits and high taste. Therefore, to the delight of foodies on a diet, we can safely say that healthy food can be delicious!

Therapeutic diet is the prevention of many diseases.

There are diets for weight loss and further maintenance of physical fitness and directly medical (therapeutic) diets.

The second type is an extensive block of the numbering system of M.I. Pevzner, developed taking into account a particular disease.

Here, strict restrictions and unambiguous indications in the choice of products are used. For more information and specific recommendations on a therapeutic diet, please refer to medical sources.

The process of losing weight is also directly related to health. Excess weight is the cause of many diseases. In pursuit of an attractive and slim figure, it is important not to go to extremes: the use of an inappropriate diet (fasting, “fast” diet) can cause serious and irreparable harm to health, while a well-chosen one will strengthen it.

There are many specialized centers where nutritionists can help you create an effective and healthy diet program, taking into account the physiological characteristics of the client.

How to cook delicious diet food

In order for a diet dish to turn out delicious, you must:

• Choose the right ingredients;
• Prepare them correctly
• Know a few culinary "secrets" to improve its taste properties.

Dietary products are the basis of tasty and healthy food

Fish cooked in a slow cooker retains its beneficial qualities.

Low-calorie natural products are considered dietary.

They should be fresh and seasonal: for example, filling the store shelves in September, October are the most useful.

Diet food should provide a complete balanced diet by providing the body with the necessary proteins, fats, carbohydrates, vitamins and minerals.

However, not all types of these substances are suitable for a diet menu. Nutrients:

• seafood
• hen
• turkey
• veal
• fat-free cottage cheese
• mutton
• pork

1. fish fat
2. sunflower, linseed, olive and others
3. all types of fatty meat
4. butter
5. margarine

Carbohydrates. Slow carbs:

1. fresh vegetables
2. greenery
3. cereals:, buckwheat
4. bread (coarse flour)
5. pasta (durum wheat)

Fast carbs:

• sugar, honey,
• muffin,
• drinks with sugar
• white rice

How to cook delicious diet food, see the video:

The combination of dietary products makes up a variety of dietary dishes:

• Cocktails based on the addition of: cinnamon, carrot, red pepper and persimmon, cucumber, peas, broccoli, ginger; Vegetable and fruit salads; Kashi: oatmeal, buckwheat, millet, lentils, oatmeal, both separately and as a side dish for meat or fish; Soups: pumpkin, onion, beetroot, pea, lentil, broccoli and spinach; diet soup with meatballs, diet borscht and more;
• Meat dishes: rolls, goulash, meat envelopes, aspic from all varieties of dietary meat; Fish dishes: fish soup, fish soup, baked fish; Desserts: carrot casserole, cottage cheese casserole, cottage cheese pie, cottage cheese and berry cheesecake, tiramisu diet cake; Bread with the addition of bran, yeast-free, rye (use in moderation); Freshly squeezed juices.

"Black" list of products in the diet:

1. Carbonated drinks;
2. Alcohol;
3. Chips;
4. Salt;
5. Sugar;
6. Mayonnaise;
7. Cakes, sweets;
8. Grape;
9. White yeast bread.

Delicious diet food. Cooking right

Diet food contains many useful properties.

In the process of creating a dietary dish that combines useful properties and high taste characteristics, an important role is played by the method of its preparation.

1. thorough washing of vegetables and peeling with a stainless steel knife;
2. greens are processed in two stages: they are washed thoroughly, then soaked in a large amount of water and washed again;
3. red cabbage, after removing unusable leaves, is doused with boiling water;
4. colored - soaked in salted water.

You should completely abandon frying in the preparation of meat, fish and vegetable dishes. An excellent alternative to this is stewing, baking, boiling and poaching foods:

• It is recommended to cook meat and vegetables on an “open” fire (use a frying pan with a wire rack);
• The softness and juiciness of boiled products will ensure their preparation in minimally boiling water (characterized by "lonely" bubbles);
• Meat, vegetables and fish, baked in special waterproof paper, will retain their beneficial properties and pleasantly surprise you with a delicate and juicy taste;
• and vegetables in a pot best retain nutrients, vitamins and trace elements.

Culinary "secrets" to improve the taste of diet food:

• To enhance the palatability, food should be cooked in small quantities and at one time;
• The use of a variety of spices (garlic, rosemary, oregano, bay leaf, basil, pepper, and more) will help compensate for the lack or minimized use of salt;
• Excellent sugar substitutes are: dates, raisins, figs, pears, prunes, dried apricots, apples;
• The use of various varieties of vegetable oil: linseed, sunflower, olive, corn, coconut, cottonseed. Everyone has their own individual taste: the correct choice of the type of oil for a particular product is the key to a delicious dish;
• The more beautiful and original the dish is decorated, the more likely it is that they will want to try it.

5 recipes for a delicious diet

Apple cocktail on kefir is very healthy and dietary.

Properly prepared diet food can be just as tasty and nutritious as food from the "regular" menu.

A variety of recipes makes it possible to choose a dish for every taste: from a light breakfast to a festive dessert. Taste pleasure - and not a gram of extra weight!

Ingredients: one or two apples, a glass of medium (low) fat yogurt, cinnamon - at the tip of tsp.
Method of preparation: peel apples, chop, place in a blender. Pour in kefir and beat until the apple is completely crushed. Add cinnamon to the cocktail.

Beetroot salad.

Ingredients: (2 pcs.), half a glass of beans, garlic (1 tooth), olive oil for dressing, vinegar (15 ml), mustard (5 g.), salt, black pepper to taste, parsley. Cooking method: boiled beets peel and pass through a coarse grater, add boiled beans and grated garlic. Mix the rest of the ingredients until the consistency of the sauce. Dress the salad with the resulting sauce, garnish with herbs.

Pickle with olives.

Ingredients: for 2 liters. water cauliflower - 200 g, pitted olives - 300 g, bay leaf - 2 pcs., vegetable oil - 2 tablespoons, barley (rice) - 150 g, - 1 pc., potatoes - 3 pcs. ., dill, a pinch of cloves, parsley or celery root. Cooking method:

• Boil pre-washed and soaked barley, cooking time - 40-45 minutes. (add parsley or celery root for taste);
• Gradually add peeled and chopped vegetables: first of all - carrots, then potatoes and then only cabbage, salt - cook until tender.

For 8-10 min. before turning off the fire, add olives and marinade, chopped greens, vegetable oil, bay leaf and cloves. Bring to a boil, remove from heat, let the finished dish brew for 25-30 minutes.

Meatballs with mushrooms.

Food cooked in a slow cooker is very healthy and tasty.

Ingredients: minced chicken (turkey) - 500 g, garlic - 1 tooth, onion - 1 pc., champignons - 5 pcs., dried mushrooms - 6 pcs., - 250 ml., cheese - 18 g, thyme - 2 branches, herbs. Cooking method:

• Rinse and finely chop the mushrooms, chop the onion;
• Add mushrooms, onion, garlic, pepper, salt and herbs (to taste) to the minced meat - mix.

Put the formed meatballs into a baking dish, pour milk, put dried mushrooms, herbs on top, cover with foil.

Bake 25-30 min. at a temperature of 180 degrees, then sprinkle with grated cheese and leave in the oven for another 5 min.5. Cottage cheese and berry cheesecake (in the microwave). Ingredients: egg - 1 pc., cottage cheese - 200 gr., semolina - 1 tsp, sweet berries for decoration.

Preparation: Mix the products until a homogeneous mass is obtained. Transfer to a baking dish and place in the microwave. Bake 2 min. at maximum power. Heat the grated berry mass and pour it over the finished biscuit, if desired, leave a few berries for decoration.

Fresh low-calorie and natural products, properly prepared, beautifully and in an original way, will allow you to enjoy the diet, and not be burdened by it.

Nutrition and high taste characteristics will help you easily give up your favorite high-calorie, but harmful foods. Lose weight, keep a slim figure, improve your health by eating healthy and tasty!

Tell your friends! Share this article with your friends on your favorite social network using the social buttons. Thank you!