Meals low calorie recipes. Diet food

How to cook delicious low-calorie meals for weight loss using simple products? Low-calorie recipes with calories will help you stay healthy and full on your weight loss journey. Simple recipes do not take much time and do not require exotic ingredients for cooking.

Dishes from simple products

To minimize the calorie content of dishes, bake them in the oven, on the grill or cook in a slow cooker without using oil. Simple low-calorie dishes can be baked in foil or parchment - in this way all the juice of the ingredients remains inside and delicious dishes suitable for weight loss are obtained.

1. Try to use vegetables fresh - so you save all the useful vitamins, minerals and fiber.
2. Add boiled chicken, fish or shrimp to salads - this will increase the protein content in food.
3. Replace butter and mayonnaise with olive oil - there will be no gain in calories, but unsaturated fats in vegetable oil are much safer for vascular health.

Salad with shrimp

Low-calorie dishes are obtained by combining vegetables with seafood. For 4 servings you need:

• 200 g frozen shrimp;
• 1 tomato, cucumber, bell pepper;
• half an onion;
• juice of one lemon;
• 1 st. l. olive oil;
• salt pepper.

Boil the shrimp by putting them in boiling water for 3 minutes, pour out the water. Chop vegetables, add boiled shrimp to them. Separately, mix vegetable oil, lemon juice, salt, pepper. Dress salad with this dressing. The calorie content of each serving does not exceed 100 calories.

Vegetable salad

Vegetable salads are among the most low-calorie dishes for weight loss. For 4 servings of cabbage salad you need:

• half a fork of white cabbage;
• 1 fresh or pickled cucumber;
• 2 apples;
• 1 onion and carrots;
• 1-2 celery stalks;
• 2 tbsp. l. olive oil;
• 1 st. l. apple cider vinegar;
• salt pepper.

Chop vegetables and mix. Make a dressing with oil, vinegar, salt and pepper by tossing them together. Pour dressing over salad. There are 133 calories in one serving of salad.

Omelet with vegetables

Delicious low-calorie meals can be prepared with eggs and vegetables. For a portion of an omelet, take:

• 2 eggs;
• 2 tbsp. l. skimmed milk;
• 1 tomato and bell pepper;
• 1 st. l. vegetable oil;
• salt, pepper, herbs.

Chop the vegetables, fry a little in oil. Mix eggs with milk, add spices and pour vegetables with this mixture. Cover the pan with a lid and bring the omelette to a boil. This dish contains 350 calories.

Shrimp zucchini

For 4 servings you need:

• 2 tbsp. l. vegetable oil;
• 500 g frozen shrimp;
• 700 g of zucchini;
• 3 cloves of garlic;
• a quarter cup of water or broth;
• juice of 1 lemon;
• 2 tsp grated cheese;
• salt, pepper, herbs.

Fry shrimp with garlic for 2-3 minutes in oil. Pour in lemon juice and broth, add spices, wait for a boil. Zucchini, cut into thin strips, add to the mixture and simmer for 1-2 minutes. Sprinkle with cheese and herbs and remove from heat. Each serving contains 225 calories.

baked salmon

Use parchment paper for this recipe. For 4 servings you need:

• peel 3-4 potatoes;
• 400 g salmon;
• 2 lemons;
• chop 4 cloves of garlic;
• salt, pepper, herbs.

Cut lemon and potatoes into thin slices. Preheat the oven to 200 degrees. Arrange potato slices on 4 sheets of parchment paper and season with salt and pepper. Place greens, fillet pieces on top, lemon slices and garlic. Wrap the parchment in envelopes and place in the oven for 15 minutes. Each serving contains 232 calories.

Chicken breasts baked in foil

When using foil for baking, the meat will turn out more juicy. For 4 servings of the dish, take:

• 2 medium tomatoes or several small ones;
• 2 cloves of garlic;
• half a can of canned corn;
• 4 tbsp. l. olive oil;
• salt, pepper, herbs.

For 4 servings, take 4 sheets of foil. Spread chicken breast, chopped tomatoes, minced garlic, a couple of tablespoons of dry corn on each sheet. Drizzle with oil, add spices. Seal the foil with an envelope. Preheat the grill or oven to 220 degrees, bake for 20 minutes. The finished dish contains 290 calories per serving, sprinkle with herbs when serving.

Chicken breasts with rice

For 4 servings of chicken, take:

• 400 g skinless chicken breasts;
• 2 tbsp. l. vegetable oil;
• salt, pepper, herbs.

For rice garnish you need:

• 1 glass of rice;
• 2.5 cups of broth (you can dilute the cube or use broth from boiled chicken);
• juice of 1 lemon.

Heat the oil in a deep dish, sprinkle the chicken with spices and fry on each side for 1-2 minutes. Transfer the chicken to a plate. Wash the rice first. In the same pan, add rice, broth, lemon juice. Put the chicken on top, cover with a lid, simmer for 20-25 minutes over low heat until all the liquid disappears. Add greens. There are 340 calories per serving of this dish.

Meal calorie table

The calorie content of dishes prepared from several ingredients is the sum of the calorie content of each component.

Please note that during cooking, the final weight of the dish is usually less than the total weight of all components. Therefore, it is more convenient to calculate the calorie content per serving than per 100 grams of a dish, especially when you do not know how much food came out after cooking, but you can estimate the number of servings.

To facilitate the calculation, do not take into account the calorie content of spices. The calorie content of non-starchy vegetables, such as cucumbers, cabbage, tomatoes, can also be ignored - it is very small. A standard plate of cooked soup or main course contains 250-270 g, a serving of vegetables or salad - 100-150 g, meat - 100 g in raw form, cereals - 100 g in finished form. Some low-calorie meals with approximate calorie indications are shown in the table.

Who doesn't love delicious food? Everyone loves! No one will refuse either a hearty three-course dinner or a sweet, fragrant dessert. But, as a rule, the tastier the dish, the faster we gain those very nasty extra centimeters at the waist. Getting used to “gluttony”, we deprive the body of the ability to function normally, and the fight against extra pounds becomes an obsession. The result is severe dietary restrictions, crazy diets, no mood and no enjoyment of food. Although there are a huge variety of very tasty dishes and.

The most delicious low-calorie meals and products for losing weight

• Low calorie soup with mushrooms

  Ingredients:

  • 50 g dried mushrooms
  • Potatoes - 7 pcs.
  • Carrot -1 pc.
  • Bulb
  • Spices
  • Vegetable oil - 2 tbsp.

  Soak the mushrooms for a couple of hours, boil, rinse, finely chop and fry with onion-carrots. Boil potatoes and mash until mashed, add mushroom broth to the consistency of sour cream. Next, add the roast and spices. The soup is ready.

• Veal in wine

  Ingredients:

  • Dry red wine - 100 g
  • Veal - 450-500 g
  • Two bulbs
  • 2 spoons of vegetable oil
  • Spices (mint, salt and pepper, basil)

  Cut the meat into pieces, simmer until soft, add onion rings, chopped herbs and a little water. Simmer another fifteen minutes, add wine.

• Zucchini casserole

  Ingredients:

  • Eggplant - 400 g
  • Zucchini - 600 g
  • Vegetable oil - 2 liters.
  • Sour cream - a glass
  • Spices

  Soak eggplant for half an hour in slightly salted water. Next, put them alternately with zucchini on a baking sheet, sprinkled with oil on top. Send to the oven. At this time, beat sour cream, spices and an egg with a mixer and pour over the roasted vegetables with this mixture. After bringing the casserole to full readiness.

• berry cocktail

  Mix in a mixer a third of a glass of milk, fresh or frozen berries (strawberries, raspberries, currants), a glass of low-fat yogurt. This dessert is perfect for a slimming lover of sweets.

• Fish baked in the oven

  There are many recipes for preparing a low-calorie and tasty fish dish. To do this, you need to take any fish (with the exception of the fattest varieties), clean, sprinkle with spices (ginger, salt, pepper), sprinkle with lemon juice, wrap in foil and send to the oven. Of course, the ideal option is salmon or trout, but due to the fat content of these varieties, it is preferable to choose a lighter type.

• Shrimp skewers

  Oddly enough, an amazing barbecue can be prepared not only from meat. Leaving the tails, peel the shrimp, marinate and leave in the refrigerator for a couple of hours. We prepare the marinade from tomato paste, oregano, pepper-salt, parsley with garlic, olive oil and lemon. Next, we decorate the pickled shrimp as a traditional barbecue, stringing several pieces on each skewer. Instead of the usual onion rings, alternate shrimp with marinated lemon slices. Grill for five minutes on each side, and the low-calorie kebab is ready.

• apple dessert

  • Peel the cores from the apples.
  • Fill the resulting holes with a mass of honey, nuts and dried fruits.
  • Bake apples in the oven for fifteen minutes.

  Tasty, healthy, low-calorie.

• Green salad with cheese

  Ingredients:

  Even a child can cope with the preparation of this salad. Rub the cheese on a coarse grater, combine with herbs, spices and sour cream, mix, sprinkle with dill, decorate according to your imagination.

• asparagus salad

  Ingredients:

  Mix rice and a storehouse of minerals - asparagus, after boiling them. Rub the cheese and add to the salad along with herbs, season with sour cream.

• Ingredients:

  Pour boiling water over the tongue for fifteen minutes. Crush garlic, add spices, crushed bay leaf, oil and juice of half a lemon to it, mix. Pull out the tongue, pull off the skin, grease with the finished mixture, hide in the cold for three hours. Then wrap in prepared foil and put in the oven.

• Mushroom omelet with spinach

  • Saute half a cup of chopped mushrooms in a spoonful of olive oil in a heated frying pan.
  • Add half a cup of spinach and sauté until soft.
  • Next, pour in the eggs (three whites and one whole egg, previously shaken).
  • After three or four minutes, place a slice of goat cheese on top of the omelet and fold the dish in half.

  Consume with whole grain bread.

• • Grease a slice of whole grain bread with a tablespoon of grated low-fat cheese.
  • Place a salmon slice on top.
  • Next - a piece of red onion and watercress.

  Serve with a salad of chickpeas, zucchini, sesame and mushrooms.

• Put on a slice of whole grain (preferably dried) bread:

  • Mashed white beans
  • Onions poached in olive oil (sliced)
  • poached egg

  Top with grated Parmesan and chopped herbs. Serve with vegetable soup sprinkled with chopped spinach.

• Salad "Caesar Light"

• • Place boiled potatoes in a baking dish.
  • Sprinkle with slices of boiled turkey mixed with cooked beans in equal proportions.
  • Top with grated low-fat cheese, add a pinch of chili.

  Bake until a cheese crust forms.

• Ingredients:

  Cut zucchini into rings, apples - into cubes, onions - into half rings, potatoes - on a grater. Heat olive oil in a saucepan, fry onion, add zucchini and potatoes with apples, fry a little, pour water. After boiling, cook for fifteen minutes under the lid. A few minutes before full readiness, add greens and garlic. Remove from heat, grind in a blender, pour in milk, add cheese, salt. Cook for a few more minutes.

• Ingredients:

  Rinse, dry and disassemble cabbage into inflorescences. Place flour, garlic powder and oil into a bowl. Gradually pour in the milk, stirring the mass. Dip each cabbage inflorescence into the prepared mixture, put on a baking sheet on top of baking paper, put in the oven for twenty minutes. Then lower the oven temperature and continue baking for another twenty minutes. Serve as an appetizer.

• Ingredients:

  Saute the chopped onion for five minutes, add the broccoli disassembled into inflorescences, simmer for ten minutes. Put the contents of the pan, eggs, spices into a blender and mix into one mass. Add grated cheese and flour to it. Form cutlets, roll in breadcrumbs, fry in the usual way. Or bring them to readiness in the oven.

• Sturgeon for a couple

  Ingredients:

  Rinse the fish, cut into medallions, dry with a towel, season with spices. Place on the steamer rack, skin side up. Lay olive rings on top, pour wine over, run a double boiler for half an hour. Sauce: melt the butter in a frying pan, add the sifted flour, a glass of broth from the double boiler and cook for ten minutes, stirring occasionally. Strain the sauce, add a piece of butter, salt, squeeze a lemon, cool. Put the fish on a dish, pour over the sauce, decorate, add a vegetable side dish.

• Ingredients:

  Cut along the zucchini, salt, bake in the oven for ten minutes. Cut garlic with tomatoes, stew in a pan, add water and finely chopped beans, simmer until soft. Remove the pulp from the cooled zucchini with a spoon, chop it and add to the other vegetables in the pan. Season with spices, salt, stew. Salt the zucchini, put in the oven for another ten minutes. Cool the zucchini, fill them with vegetable stuffing from the pan.

Tasty and low-calorie for a diet - useful facts

And don't forget to pamper yourself, my love, bitter chocolate. It produces a psychotherapeutic effect, and has a large number of antioxidants.

Now doctors and nutritionists recognize that the basis of a healthy lifestyle and nutrition is counting calories. Low-calorie, easy-to-find everyday meals that will delight you and your loved ones can be found in this article. Of course, recipes for losing weight can be subjected to minor changes, seasonings can be chosen - but their energy value will also change. Whether to salt foods - decide with your doctor.

Salads are the basis of many diets. They are strongly associated with a healthy lifestyle and calorie counting.

hot rice

Three servings, calorie content of each - 190 kcal. To make this salad, you will need:

• 200 g of rice;
• 100 g of tomatoes;
• 90 g olives;
• 50 g carrots;
• 50 g of Bulgarian pepper;
• 50 g of green peas in canned food;
• 20 g hot peppers;
• Art. a spoonful of olive oil;
• Greens and seasonings.

We wash the rice twice, cook in lightly salted water. Cut the tomatoes and bell pepper as usual. We remove all the insides from hot pepper in advance, chop together with carrots.

Drain water from rice, cool. Mix the ingredients (if desired, you can cut the olives). Add seasonings, salt, flavor with olive oil.

With shrimps

There are only 55 calories in each of three servings of this delicious salad. If you do not want to peel shrimp, buy them in a peeled form. To prepare a low-calorie salad, you will need:

• 200 g shrimp;
• 150 g of tomatoes;
• 100 bell peppers;
• 50 g cucumber;
• 50 g onion;
• 70 ml of good white wine;
• Juice of one lemon;
• Art. a spoonful of olive oil;
• Herbs, salt and freshly ground black pepper.

Cook the shrimp - no more than three minutes, so as not to become "rubber". When they lie down and cool down, we clean the seafood from the insides and chitinous cover. After that, fry the shrimp meat in olive oil. It is also not necessary to fry for a long time - let the shrimp brown a little. Pour in lemon juice and set to rest for half an hour.

While the shrimp are cooling, chop the vegetables as you like. Mix, flavor with wine, the remnants of lemon juice and olive oil.

First meal

Soups are essential for good digestion. In addition, they give a feeling of fullness due to the volume of liquid - even if the recipe is low in calories. Therefore, on a diet, you do not need to be afraid to overdo it with first courses. The diuretic effect will also be useful to remove excess moisture from fat cells.

We divide the finished dish into four servings, the calorie content of each will be 130 kcal. For cooking you will need:

• 100 g potatoes;
• 100 g of tomatoes;
• 75 carrots;
• Art. a spoonful of olive oil;
• 100 g of white bread;
• Art. a spoonful of sour cream;
• If desired, freshly ground black pepper, parsley and salt.

We cut the vegetables, cook on low heat, closing the lid. We bring it to readiness. With a slotted spoon, we take out the vegetables from the finished broth.

Mix vegetable base, olive oil in a blender. Let's pepper, salt. To make it easier to mix - add half a glass of broth. Turn in a blender into a smooth puree.

We cut bread. Fry in a pan without adding any fat. We flavor the finished soup from the blender with sour cream and parsley, pour some of the croutons before serving.

Vegetable soup with rice

The total calorie content of each of the eight servings of this dish is very low - 25 kcal. To prepare we need:

• 2500 ml vegetable broth;
• 200 g potatoes;
• 100 g cabbage;
• 100 g of tomatoes;
• 100 g of Bulgarian pepper;
• 100 g onion;
• 75 g carrots;
• Three tablespoons of tomato paste;
• 40 g of rice cereal;
• a tablespoon of sunflower oil;
• A spoonful of sour cream per serving (fat - 15%);
• Seasonings, salt, freshly ground pepper.

Cut tomatoes, potatoes and onions into small pieces. Grind the carrots on a grater. At this time, bring our broth to a boil. Then - boil rice and chopped potatoes in it.

Preparing the soup dressing. We heat the sunflower in a frying pan. Fry chopped carrots, tomatoes and onions.

Shortly before readiness, add bell pepper and cabbage to the soup. Peppers need to be cleaned of seeds and cut into small pieces. Serve the soup with herbs, spices and sour cream.

For the second

Many people in diets are confused by the fact that you can’t eat fried meat normally. Of course, you will have to forget about fatty steaks with sour cream sauce. But this does not mean that you will not find delicious recipes with meat and fish for the second. The main thing is to choose the right type of meat, it should not be fatty.

Having prepared the dish, we divide each half of the zucchini into three parts, thus obtaining six portioned pieces. The calorie content of each will be 70 kcal. For this recipe you will need:

• Half a kilo of zucchini;
• 250 g lean beef meat;
• 200 g of tomatoes;
• 100 g of Bulgarian pepper;
• 75 g onions;
• 75 g carrots;
• a tablespoon of olive oil;
• 2-3 garlic cloves;
• A pair of cherries, from which you need to remove the seeds in advance;
• Seasonings, freshly ground pepper, dill and salt.

In a meat grinder, turn the beef, carrots, garlic and half the tomatoes. Add cherries and seasonings, salt, pepper, mix well.

We cut the zucchini in half. We clean from unnecessary seeds, scrape the inner surface. Lightly salt, rub with a crushed head of garlic. We fill the resulting baking forms with minced meat.

Lightly grease a baking sheet with oil. We put our zucchini. We bake in the oven at a temperature of two hundred degrees, the cooking time is twenty minutes.

While the zucchini is baking, finely chop the remaining tomatoes, bell pepper and onion. Fry in a frying pan in olive oil until light golden. Season with freshly ground pepper, salt.

We put the resulting vegetable dressing on the finished zucchini. We return to the oven for ten minutes. Before serving, add dill and parsley.

diet grill

The classic barbecue is not suitable during the diet period. But you can treat yourself to a grill thanks to this recipe. The energy value of each of the four servings is 140 kcal. You will need:

• 300 g lean pork;
• 100 g of tomatoes;
• 50 g of zucchini;
• 50 g eggplant;
• a tablespoon of olive oil;
• A bunch of fresh herbs;
• a teaspoon of lemon juice;
• A couple of garlic cloves;
• One bay leaf;
• A little salt and finely grated ginger.

Grind garlic, mix with chopped bay leaf, ginger, pour oil. We bring our marinade to a homogeneous state, put the pork. We leave to lie down for 2-3 hours, the longer, the tastier. If you added ginger or went too far with garlic, do not keep more than an hour and a half. These seasonings after a long pickling can leave an unpleasant taste.

We bake in the oven at a temperature of two hundred degrees, about a quarter of an hour. At the beginning of cooking, cover the fish with a layer of foil. Five minutes before the end of baking, put shrimp on the fish (previously cleaned), a couple of lemon slices, chopped tomatoes and asparagus.

The calorie content of a serving, if divided into four parts, is 102 kcal. Trout may not always be affordable. It is easy to replace it with pink salmon in this dish - the energy value will even decrease slightly. You will need:

• 400 g of trout or other fish of about the same calorie content;
• 150 g shrimp;
• 110 g of asparagus;
• 100 g of tomatoes;
• Juice of one lemon;
• a tablespoon of olive oil;
• Seasonings for fish, garlic, freshly ground pepper and salt.

Cut the fish fillet into small pieces. We prepare a light marinade - mix olive oil, lemon juice, seasonings and freshly ground pepper. We cover portioned pieces of trout with this mixture, leave to marinate for an hour and a half.

Omelet for breakfast

This is a low-calorie and tasty omelet that you can eat before you head off to work. The energy value of each of the five servings of such a breakfast is only 47 kcal. In addition to two eggs, we need:

• 300 g bell pepper (better - different colors);
• 30 ml of milk;
• 10 g butter;
• A little basil and parsley, salt.

We cut the pepper into small pieces, having previously cleared the seeds. Fry in butter until light golden. Add parsley.

Mix eggs (without removing yolks) and milk. Salt at this stage and mix well. Remove the pepper from the pan.

Pour our egg mixture into the pan where the peppers were fried. The taste of vegetable oil will saturate the omelet. When the omelette becomes a little thicker, lay out the pepper from one half of the eggs, without touching the edges. We close the filling with the other side of the omelet, and keep a little more in the pan on both sides. Before serving, lay out a few leaves of basil.

We divide the sweet dish into seven servings. The energy value of each will be 160 kcal. We will need:

• Half a kilo of low-fat cottage cheese;
• 200 g sour cream with a fat level of 20%;
• A couple of chicken eggs;
• A pack of butter;
• 200 g of apples;
• Heaping tablespoon of sugar;
• 40 ml of water;
• 80 g of powdered sugar;
• A little vanilla;
• Any fruit.

Hi all! Today we will consider an important topic, the knowledge of which will allow us to normalize all indicators of the body's work - low-calorie dishes for weight loss with an indication of calories.

Foods with a low calorie content are well absorbed by the human body. With the help of low-calorie dishes, it is possible to establish a rational balanced diet, normalize metabolic processes and, of course, get rid of excess body weight.

What are the benefits of a low calorie diet?

Stereotypes that healthy meals don't taste good don't do people any good. A low-calorie diet breaks these habitual ideas. Let's consider these features.

Why is calorie counting necessary?

The daily menu, of course, has a certain calorie content. The task is that the daily calorie content should not exceed a certain limit. This diet is useful for people who are accustomed to constantly control their diet. This is much better and healthier than eating everything and then going on an exhausting diet.

With an accurate calculation of calories, a specialist in the field of nutrition will help, who will select the right diet for this person. In this case, the degree of a person is certainly taken into account. The higher the activity, the more calories are needed for the normal functioning of the body.

calorie counting rules

Before you start calculating the calorie content of your menu and compiling the optimal diet, consider the basic principles of calorie expenditure.

• Calorie expenditure in men is higher than in women.
• Calorie expenditure decreases with age.
• Mentally active people burn fewer calories than physically active people.
• For children, calorie consumption depends on age.
• Calorie expenditure in pregnant, lactating and physically working women is approximately equal.

This can be done in several ways.

• Using a calculator that is available on the Internet. It is enough to enter the names of the products in the appropriate lines, and you can quickly get the desired result.
• Calorie tables. The table of the most low-calorie products for weight loss can also be found on thematic sites. Similar tables are published in some cookbooks.
• Pay attention to product packaging. The energy value is written on them per 100 grams.
• Nutritionists advise keeping a special calorie consumption diary. This work requires accuracy and scrupulousness, but the result is worth it. According to experts, this is the best option. So you can make a list of low-calorie foods for weight loss.

The algorithm for counting calories for ready-made meals is somewhat more complicated.

• Write down the names of all ingredients.
• Find, by weighing, the mass of each of the products that make up this dish.
• Find the energy value of all products included in this dish according to the corresponding table.
• Calculate the calorie content of each ingredient. To do this, the mass of the product per serving is multiplied by its energy value at the rate of 100 grams.
• Find the sum of the obtained values. This will be the energy value of a complex dish.

Secrets of rational nutrition

What needs to be done to achieve good results?

• Stock up on the right set of products in the refrigerator. You need to take care of a set of spices and seasonings in advance.
• Plan your menu ahead of time.
• So that cooking does not take a lot of time, prepare semi-finished products.
• Buy a special kitchen scale, get a special notebook, always have a calculator handy. Make a list of low-calorie foods that help you lose weight. Do not stop there - look for new recipes, discover new products.
• Make sure there is water nearby. Increased water intake will gradually become a good habit and will allow you to cope with hunger.
• If your age is over forty years old, start using fish oil (preferably in capsules). It allows you to successfully cope with the feeling of hunger.

Consider meals and snacks during work hours. Get comfortable dishes, beautiful bowls for food. Let losing weight become for you not a burdensome duty, not a burden, but a truly enjoyable experience.

A few words about dishes that you can’t eat (or at least in very limited quantities).

• "Fast food" with a huge number of calories that do not bring any benefit.
• Sweet and floury dishes.
• Margarine.
• Be very careful with carbonated drinks, which contain a large amount of sugar.
• Sausages.
• Chips.
• All alcoholic beverages are prohibited.

Make sure that the meals you eat combine vegetable fats and complex carbohydrates. It is this combination that stimulates fat burning.

Are there any disadvantages?

With all the advantages, it also has its drawbacks. The main disadvantage is that, when returning to the previous diet, the lost kilograms return very quickly. Therefore, if you want to consolidate the result, you can not abruptly leave the diet.

Sometimes, due to a small amount of calories, you will feel worse because energy is required for all processes in the body. Therefore, a diet with less than 1000 calories is not suitable for a long time.

Recipes of delicious and healthy dishes for weight loss

Many people are interested in the list of products that burn fat for fast weight loss. Let's try to figure out on what basis we will build a low-calorie diet.

You can't cut out fat completely. The percentage of fat in the total calorie content of the menu should not exceed 20. This fat contains foods such as nuts, vegetable oil. The source of protein is lean meats (lean beef, chicken, rabbit, turkey). The source of complex carbohydrates will be foods such as cereals, grain varieties of bread.

An important part of a low-calorie diet is foods that are high in fiber. There is a lot of fiber in plant foods. It is she who is the basis of a diet with a small amount of calories. The diet should also include lean meats, fish, and seafood. It is desirable to use meat in boiled and stewed form. The latter, in addition to having a low energy value, are well absorbed by the body.

A mandatory component of a low-calorie menu are dairy: low fat or low fat. If you are a fan of fatty cheeses, you need to replace them with less fatty ones. The use of cereals and other foods high in starch is welcome.

Cooking technology– baking in the oven, boiling, poaching or steaming. The number of meals should be at least five, in small portions. Increase your water intake to two liters per day. If you are going to replace water with compote or fruit drink, be sure to consider their calorie content.

Here are some interesting low calorie recipes that will help you get lean quickly. In addition to them, you can familiarize yourself with wonderful ones for fighting excess weight.

Oatmeal salad

Ingredients:

• Oatmeal - 1 cup.
• Honey - 1 tablespoon.
• Green apples - 1 pc.
• Lemon juice - to taste.

Mix honey and lemon juice. Cut apples into thin slices, mix with cereal. Season the finished salad with a mixture of lemon juice and honey.

Ingredients.

• 1 beet.
• 0.5 cup white beans
• 1 green apple.
• Vegetable oil (olive or sunflower) - 1/8 of a glass.
• Lemon juice - an incomplete tablespoon.

Boil the beets until cooked, peel. Boil white beans. Peel the apple, cut into small plates. Grate the beets on a coarse grater. Combine apple, beets and beans, season with oil and lemon juice.

Ingredients.

• 0.5 l chicken, beef or vegetable broth.
• 1 tomato.
• 1 small onion.
• 1 clove of garlic.
• ¼ cup rice (brown is best)
• A little vegetable oil for frying

Wash the tomato and cut into small cubes, peel the onion and garlic, fry in vegetable oil for 3 minutes, season with broth, bring to a boil. Add rice to boiling soup, cook until tender.

Ingredients.

• 3 pcs. celery.
• 1 medium sized carrot.
• 0.5 zucchini.
• A little vegetable oil for frying.

Wash vegetables. Peel celery, carrots and zucchini, cut into small cubes, simmer in oil. First you need to put carrots in the oil, then onions, celery and, finally, zucchini (you can replace it with zucchini). Leave for three minutes. Then the cooked side dish of vegetables is salted to taste and finely chopped greens are added.

Ingredients.

• 2 sweet apples.
• 0.5 cups of milk.
• The white of one egg.
• Honey - one teaspoon.
• Juice squeezed from ¼ lemon.
• Gelatin.

Soak gelatin in milk for 0.5 hours. Wash apples, peel, cut into quarters, remove seeds. Bake apples until they are soft. Blend apples until pureed. Combine egg white with lemon juice, beat.

Combine the mixture of milk and gelatin with whipped protein. Add apples, honey. It remains only to decompose the finished dessert into molds and leave to cool.

The main thing to remember is that the path to a slim figure and health should be full of joy and positive. Forget about constant diets, accompanied by breakdowns, irritation, remorse and lack of results.

Delicious, beautiful and healthy food will become a bridge to a new life. And you will notice with pleasant surprise that the excess mass will gradually lose ground.

Always yours, Anna 😉

The best way to lose weight is a healthy diet. By eating healthy foods, you can lose weight, get a beautiful figure. Diet meals for weight loss will help you eat well without compromising your forms. Low-calorie food can be delicious. All the cuisines of the world have great diet recipes for losing weight at home.

Features of diet food for weight loss

The main rules of the system:

1. Count calories. To lose weight, you should consume no more than is acceptable to eat per day with your lifestyle.
2. The diet should be designed so that nutrients, vitamins come in normal quantities. Visually divide the plate. Take half of it with fruits and vegetables. Take one quarter for carbohydrates, and the other for proteins.
3. Eat strictly according to the schedule.
4. Dinner later than six in the evening is strictly prohibited, even if you are preparing simple diet meals for weight loss.
5. Chew slowly.

Sample menu for the week

To make it easier for you to understand the principles of proper nutrition, look at the diet option for seven days. Diet menu for weight loss:

1. Monday. In the morning, prepare buckwheat on the water, vegetables, unsweetened tea. During the day, eat chicken broth, a small piece of lean fish, and vegetables. Rice, stewed mushrooms, carrot and cabbage salad, berry yogurt are suitable for dinner.
2. Tuesday. Breakfast is oatmeal, apple or pear, coffee. Lunch - soup with rice on vegetable broth, boiled chicken breast, vinaigrette, juice. Have dinner with a piece of lean beef, vegetable salad.
3. Wednesday. Oatmeal, apple, tea with honey for breakfast. In the afternoon, cook cabbage soup in chicken broth, a small fish cake and mashed potatoes. In the evening, limit yourself to a vegetable stew, a small ham sandwich.
4. Thursday. Morning - cottage cheese casserole, coffee. Day - lean borscht, buckwheat with chicken meatballs. Evening - stewed fish, vegetable salad.
5. Friday. Breakfast rice porridge with low-fat milk, dried fruits, coffee. Lunch - vegetable soup, a serving of beef goulash and mashed potatoes, vegetables. In the evening, bake lean fish, prepare a vegetable salad.
6. Saturday. Three egg white omelet, toast, cocoa in the morning. Lunch vegetable soup with chicken broth, turkey fillet, vinaigrette. Baked chicken breast, vegetable salad for dinner.
7. Sunday. Breakfast - oatmeal with milk, any fruit, tea. Lunch - buckwheat soup on beef broth, baked fish with vegetables. Dinner - boiled chicken breast and a little brown rice, vegetable salad.

What dishes to cook for every day

If you want to surprise all your friends with a wasp waist, you should eat right. It is useful even for a child. Help you with this diet recipes for weight loss. Remember: fried, fatty, floury, salty must be abandoned. Diet meals steamed in the oven from healthy products will be no less satisfying.

Baked low-calorie dishes are ideal for a light dinner. They look very appetizing in the photo. Try making diet zucchini lasagna. Ingredients for 4 servings:

• zucchini - 0.35 kg;
• low-fat cottage cheese - 0.2 kg;
• egg - 1 pc.;
• basil - 40 g;
• tomato sauce - 4 tbsp. l.;
• mozzarella - 0.1 kg;
• parmesan - 40 g.

Cooking steps:

1. Cut the zucchini into thin longitudinal strips (about 3 mm each), fold into a colander. Rinse with salted water, dry.
2. Mix cottage cheese, egg and finely chopped basil.
3. Lay the layers of lasagna on a greased baking sheet. Arrange the zucchini, on top of the third part of the curd mass, sauce, mozzarella. Repeat this two more times.
4. Sprinkle the lasagna with parmesan and bake at 180 degrees for half an hour in the oven.
5. There are 53 calories in 100 grams of food.

Pleased and dietary red fish. Here is the recipe for char baked in foil. Components:

• char - 1 small carcass;
• lemon - 1 pc.;
• dill, parsley - 50 g;
• olive oil - 1 tbsp. l.;
• salt, pepper - to your taste;
• green onion - a bunch.

1. Clean the fish, rub with spices inside and out.
2. Cut the lemon into 9 rings.
3. Lay out a large piece of foil on the table. Spread half the greens over it, three slices of lemon. Lay the char on top.
4. Stuff the fish with the remaining herbs, onions, and three lemon slices. Lay the rest on top.
5. Drizzle the carcass with olive oil. Top with the free edge of the foil, pinch the edges. Bake at 200 degrees for 40 minutes.
6. Cut the foil and bake for a short while, then serve.
7. In 100 g of the dish there are 135 kcal.

In a double boiler

Prepare diet carrots. Ingredients:

1. Finely grate the carrots, mix with grated cottage cheese.
2. Add eggs, honey, flour mix thoroughly.
3. Fashion pancakes, bread with semolina.
4. Steam for 20 minutes.
5. Calorie content - 85 kcal.

Dietary stuffed steam zucchini are good and nutritious. Vegetable dish ingredients:

• zucchini - 2 pcs.;
• minced lean beef - 250 g;
• tomato paste - 1.5 tbsp. l.;
• egg - 1 small;
• olive oil - 1 tbsp. l.;
• salt, spices.

1. Cut the zucchini lengthwise. Remove seeds.
2. Mix minced meat with egg, tomato paste, salt, seasonings.
3. Put minced meat in zucchini. Connect the halves.
4. Place in a double boiler, pour over with oil and cook for a quarter of an hour.
5. In 100 g of the dish - 93 kcal.

In a slow cooker

If you have a Polaris or Panasonic device at home, then it will be very easy to prepare meals for diet and weight loss. Cook diet squids in sour cream sauce (100 g - 87 kcal). Components:

• squid carcasses - 5 medium pieces;
• onions - 2 small heads;
• dill - 50 g;
• vegetable oil - 1 tbsp. l.;
• low-fat sour cream - 75 g;
• spices, salt.

1. Chop the onion, dill.
2. Peeled squid cut into strips or rings.
3. In the “Frying” mode, cook the onion in vegetable oil until golden brown.
4. Put the squids to the vegetables, stirring intensively, fry for 2 minutes.
5. Enter sour cream, after a few seconds turn off the multicooker.
6. Add dill, spices, cook for 10 minutes on the “Stew” mode.

• cabbage - 300 g;
• onion - half a head;
• carrots - 1 small;
• rice - 50 g;
• sour cream - 1 tbsp. l.;
• minced chicken - 100 g;
• salt, oil, pepper.

1. Chop the onion, grate the carrot. Shred the cabbage.
2. Put minced meat with onions, carrots in the capacity of the multicooker. Put "Baking" for a quarter of an hour.
3. Add cabbage, rice, spices, sour cream. Stir, fill with water to cover the products.
4. Cook on the "Extinguishing" mode for 40 minutes.

The best recipes for delicious diet meals

It is very important to develop for yourself the right diet for each meal. There are many recipes for diet quick meals for weight loss. They can be eaten in the morning, afternoon, evening, without fear of gaining extra pounds. Try to always consume the norm of carbohydrates before dinner. Check out some interesting low calorie weight loss recipes below.

How to make a healthy breakfast

A dietary spring omelette will delight you with freshness (100 g - 118 kcal). Compound:

• cherry tomatoes - 6 pcs.;
• egg white - 2 pcs.;
• asparagus - 100 g;
• onion - a small head;
• garlic - 2 cloves;
• basil, olive oil, spices.

Cooking steps:

1. Chop onion, garlic. Cut cherry tomatoes into halves, and asparagus into large sticks.
2. Saute the onion and garlic in a pan in oil, add the asparagus and wait 30 seconds.
3. Whisk the salted egg whites. Add tomatoes, fried vegetables to the container.
4. Move the workpiece into a baking dish, decorate with basil, cook at 170 degrees for a quarter of an hour in the oven.

Prepare dietary cottage cheese pancakes (100 g - 145 kcal). Components:

1. Soak semolina with water for an hour.
2. Mash the curd. Add swollen semolina, egg, sugar, salt, mix.
3. Heat up the oil in a frying pan. Spread the mass with a spoon, fry over low heat.

First meal

Dietary soup with a cell is very good (100 g - 96 kcal). Ingredients:

• chicken wings - 3 small;
• onion - 1 pc.;
• carrot - 1 pc.;
• potatoes - 5 small pieces;
• barley groats - 2 tbsp. l.

1. Wings pour 2 liters of water, cook for half an hour from boiling, regularly remove the foam.
2. Rinse the groats, pour into the broth. Cook for another half hour. Salt, add potatoes cubes.
3. Chop the onion with carrots, simmer in butter, throw in the soup. Remove from stove after a couple of minutes.

"Heavy" soups will replace summer dietary soups with chicken (100 g - 58 kcal). Compound:

• chicken fillet - 1 medium;
• onion - 1 small;
• carrots - 1 small;
• cabbage - 350 g;
• tomatoes - 2 pcs.;
• salt, spices, vegetable oil, bay leaf.

Step by step cooking:

1. Boil meat without skin in 1.5 liters of water for 1/4 hour. Salt and simmer for 40 minutes over low heat.
2. Fry grated carrots, add finely chopped onions. Cook until transparent.
3. Remove the skin from the tomatoes, chop coarsely, place with the rest of the vegetables. Simmer for 10 minutes.
4. Cut the potatoes into cubes, throw into the broth. When cooked, add chopped cabbage, season.
5. Throw vegetables from the pan, simmer for a couple more minutes. Leave covered for two hours.

Main courses

For a solid lunch and dinner, it is most difficult to select recipes. Dietary main dishes for weight loss should be hearty, nutritious, tasty. Take lean meat, fish. For a side dish for weight loss, you need vegetables. The inclusion of cereals is allowed. These diet recipes will help you navigate the products when losing weight, apply the most correct ones.

Diet steam chicken meatballs (100 g - 115 kcal) are satisfying and tasty. Components:

• fillet - 600 g;
• oat flakes - a glass;
• water - 375 ml;
• large egg;
• onion - 1 small;
• vegetable oil - 45 ml;
• salt - a small pinch.

Cooking process:

1. Twist the fillet without the skin with a meat grinder into minced meat.
2. Pour boiling water over cereal for a couple of minutes.
3. Add the minced egg, chopped onion, salt. Stir the mass by putting flakes in it.
4. Form meatballs, cook them in a double boiler for half an hour.

"Wine" recipe - Posad dietary meat (180 kcal per 100 g). Components:

• lean beef - 200 g;
• onion - 1 pc.;
• egg - 1 pc.;
• sour cream - 1 tsp;
• hard cheese - 20 g;
• dry wine - 25 ml;
• spices, olive oil.

1. Finely chop the meat, salt and pepper. Marinate in wine for a couple of hours.
2. Boil the eggs, chop. Cut the onion, sauté.
3. Pour a little oil into the pot, half the beef, onion, egg. Lay the rest of the meat on top.
4. Put in the oven for 5 minutes, add sour cream and cheese, bake for a quarter of an hour.

Dietary flounder with vegetables (127 kcal per 100 g) is delicious with greens and seasonings. Components:

• flounder - 700 g;
• tomatoes - 250 g;
• onion - a quarter of the head;
• olives - 30 g;
• garlic - 1 clove;
• parsley - a couple of branches;
• flour - 15 g;
• spices, salt, oil.

1. Chop the garlic, onion, fry in a pan in olive oil. Add chopped tomatoes without skins, simmer for a quarter of an hour.
2. Chop olives, place with vegetables.
3. Roll the flounder in flour, fry in vegetable oil for 5 minutes on each side.
4. Serve fish topped with tomatoes.

Fish rolls (100 g - 91 kcal) will pamper you with an unusual aroma. Compound:

• cod - 400 g;
• pumpkin - 200 g;
• thyme;
• green onions - 20 g;
• potatoes - 350 g;
• Provence herbs, pepper, olive oil, salt.

1. Finely chop the pumpkin and potatoes, season, bake in the oven for 10 minutes at 200 degrees.
2. Sprinkle cod fillet with Provence herbs, spices, roll into rolls, tie with green onions.
3. Add the fish to the vegetables and bake for another 20 minutes.

How to cook diet porridge

Porridge is prepared from pumpkin with rice (87 kcal per 100 g). Compound:

• pumpkin pulp - 250 g;
• non-fat milk - 0.25 l;
• rice - a glass;
• butter - 10 g.

1. Grate the pumpkin.
2. Boil the rice until half cooked, then add the pulp and cook under the lid.
3. Add milk, butter.
4. Leave covered for 20 minutes.

Millet dietary porridge with prunes for weight loss (100 g - 68 kcal) will help organize the digestive tract. Compound:

Cooking steps:

1. Boil prunes in boiling water, pour into a saucepan.
2. Pour the cereal into the resulting broth, salt.
3. Cook until the porridge becomes viscous, add prunes.

vegetable salad recipes

Brush (100 g - 32 kcal) - an assistant to the body. Compound:

• cabbage - 0.25 kg;
• beets - 0.2 kg;
• carrot - 0.15 kg;
• lemon juice - 2 tsp;
• salt, olive oil, herbs.

1. Shred the cabbage. Grate beets, carrots, add greens.
2. Season with oil, salt, mix.

Well saturates a light diet salad for weight loss (27 kcal per 100 g). Compound:

• pickled cucumbers - 2 pcs.;
• canned beans - a can;
• onion - half a head;
• oil, pepper mixture, salt.

1. Cucumbers cut into slices, onion - thin half rings.
2. In a bowl, mix vegetables with beans.
3. Season with oil and spices.

How to make a low calorie dessert

Diet Crumble for weight loss (56 kcal per 100 g) is an excellent dessert. Compound:

1. Grate apples without peel, sprinkle with lemon juice.
2. Put on a baking sheet, add raisins, crushed cereal, nuts, honey.
3. Bake until golden brown at 180 degrees.

Prepare the dessert "Weightlessness" (100 g - 120 kcal). Components:

• fat-free cottage cheese - 100 g;
• banana - 1 pc.;
• vanilla sugar - 15 g;
• almonds - 25 g;
• lemon - half;
• egg - 1 small;
• corn starch - 1 tsp

1. Mash bananas in puree, add cottage cheese, sugar, lemon zest.
2. Roast the almonds, crush into crumbs. Add to the mass along with the egg, mix.
3. Pour the mixture into silicone molds, put in the microwave at high power for 5 minutes.
4. Sprinkle with almond flakes and garnish with mint leaves.

Video recipes for cooking diet meals at home