The right lunch for weight loss. Lunch for weight loss, eat and say goodbye to being overweight

You can create a low-calorie menu in a variety of ways. Perfect for a diet are dishes baked in the oven, stewed in a slow cooker, steamed, fried in a dry frying pan without oil. The main secret of preparing dietary dishes for weight loss is not only in controlling the fat content of foods, but also in the proper balance of fats, proteins and carbohydrates.

Diet meals for weight loss for every day with calories

When compiling a daily menu, for those who are on a diet, it is best to pay attention to dishes baked in the oven or steamed. Both methods of heat treatment make it possible to preserve the maximum amount of nutrients in the products used and only insignificantly increase their calorie content.

Oven Recipes

Roasting in the oven is the perfect way to cook meat or vegetables so that they are tasty, aromatic, but not greasy. Cook in the oven using foil or a special baking bag to keep all the juices in the dish.

Stuffed zucchini - 70 kcal

In a full-fledged diet, meat must be present as a source of animal protein, iron, and potassium.

When choosing meat, give preference to one that has more protein but less fat. The ideal option is a turkey, it contains 22% protein.

You can also take lean beef, veal, rabbit or chicken breast. Cook meat with various vegetables. For example, with zucchini.

For meat-stuffed zucchini, prepare in advance:

• 500 grams of young zucchini;
• 250 grams of lean beef;
• 200 grams of tomatoes;
• 100 grams of salad pepper;
• 75 grams of onion;
• 75 grams of carrots;
• dill;
• clove of garlic.

First, prepare the minced meat. Scroll meat, carrots, onions, tomatoes and garlic in a meat grinder. Salt, pepper and mix. Wash the zucchini and cut lengthwise, remove the seeds with a spoon. Put the minced meat in the resulting "boats" and send the zucchini to the oven for 20 minutes at 200 degrees.

Lasagna with zucchini - 53 Kcal

Another secret that will help you prepare delicious diet meals for weight loss is the usual recipes loved by everyone, in which high-calorie ingredients can be replaced with more dietary counterparts. For example, make lasagne with zucchini as pasta sheets.

For this lasagna, take:

• a couple of zucchini;
• 200 grams of low-fat cottage cheese;
• 1 egg;
• 4 tablespoons of tomato sauce;
• 100 grams of Mozzarella;
• 40 grams of Parmesan;
• a few basil leaves

Prepare Lasagna Light like this:

1. Cut the zucchini with a vegetable peeler into thin long strips. Rinse them in salted water and pat dry on paper towels.
2. Finely chop the basil, mix with cottage cheese and a raw egg.
3. Grease a small baking dish with olive oil and lay out the first layer of zucchini leaves. Spread a little curd filling on top of them, pour over it with a small amount of sauce and place pieces of Mozzarella.
4. Make 3 or 4 more such layers (as long as the products last). At the end, sprinkle the lasagna with Parmesan, grated on a fine grater, and bake the dish for half an hour at 180 degrees.

Diet dishes in a slow cooker

A faithful assistant to modern busy housewives is a slow cooker. You can cook a wide variety of dishes in it, including dietary ones.

Squids in sour cream - 87 kcal

Seafood is ideal for a diet table, as it has practically no calories, but it is very tasty and healthy.

Squid is a great way to add protein to your diet.

Take:

• half a kilo of squid;
• bulb;
• 50 grams of dill;
• a tablespoon of vegetable vegetable oil;
• 75 grams of low-fat sour cream;
• salt.

Prepare like this:

1. Clean the squid, cut into strips. Chop the onion and dill.
2. Set the “Stew” mode in the multicooker and sweat the onion in vegetable oil until transparent.
3. Next, put the squid on the onion and cook the food together for another 5 minutes. You don’t need to simmer them for too long, otherwise the seafood will become “rubber”.
4. 2 minutes before the end of cooking, add sour cream to the bowl, salt its contents and sprinkle with dill. Mix everything and hold it under a closed lid for a couple of minutes.

Serve the squid with poached rice or couscous.

Lazy cabbage rolls - 112 kcal

You can cook ordinary cabbage rolls, but without adding sour cream and using lean meat. And it will be quite a dietary dish. However, we will prepare quick cabbage rolls with chicken.

Usually, doctors and trainers recommend preparing a dietary lunch for weight loss in advance and taking it with you. But in reality, there are different situations, and it may happen that you will need to eat in a simple bistro, canteen or fast food, or even quickly buy a snack in the city. How to be, is the diet really broken? Nothing like that, almost everywhere there are meat, vegetables, cottage cheese, cereals, and other healthy foods. Skipping lunch is a very bad option, even if a person is very busy, it is better to find 10 minutes for a cup of puree soup than to sweep away all the contents of the refrigerator and pantry when you come home in the evening.

Healthy lunch for weight loss: what is it?

Choosing a healthy lunch for weight loss is easy if you follow a certain diet:

• For - any baked meat, fish, seafood, at the second and third stages of the diet - with salad;
• For - you can rolls and sushi, only without cream cheese, almost any "canteen" dish of meat, fish, poultry, but not with mashed potatoes, but with buckwheat, any soup without potatoes will do;
• For - a piece of grilled fish (almost everywhere there is salmon or trout, if not, cod is also suitable, the main thing is not fried), and absolutely any salad, even cabbage, plus bread, or a side dish of porridge;
• For those in a hurry - a pack of cottage cheese has been helping out those who have been losing weight for more than one year, buy fermented baked milk for it or brew delicious tea and add stevia to it;
• For counting calories - absolutely anything with transparent ingredients that can be counted.

The principle of making lunch is simple. Nutritionists say that a weight loss lunch should be the main meal of the day. It should contain proteins, fats, and carbohydrates. Therefore, it makes no sense to refuse porridge, bread or even boiled potatoes in the middle of the day. If something needs to be reduced, it is sweet compote, tea with sugar and coffee with dried cream.

The best lunch for weight loss

According to doctors, the best lunch for weight loss is not only a plate half filled with vegetables and a quarter filled with porridge and a meat dish, but also food according to certain rules. After all, it is important not only to swallow in a hurry, but also so that the food is assimilated, and the brain receives satiety signals. Then a person will not constantly snack on the fly, and will not “collect” a lot of extra calories during the day.

A healthy lunch for weight loss should:

• be eaten calmly, you need to take at least 20 minutes to eat;
• each piece must be chewed by making from 20 chewing movements;
• it is better to drink a drink half an hour before a meal, or an hour after, although the latter option is not welcomed by many doctors. Liquid reduces the concentration of gastric juice, and somewhat slows down digestion;
• after dinner, it is recommended to sit still for at least 10-15 minutes to allow the body to absorb nutrients.

Low calorie weight loss lunch for strict diets

All this is wonderful, but sometimes you need a low-calorie lunch for weight loss, and a chopped cucumber is not suitable just because it does not saturate at all, and half an hour after such a dinner you want to eat. You can get out of this situation using recipes for weight loss dinners:

Shirataki soup

120 g shirataki noodles, 100 g chopped mushrooms, ½ carrot, 1 cm celery root, a little sea salt, nori seaweed as a seasoning
Shirataki noodles are sold online, they contain only 4 kcal per 100 g, and a lot of healthy fiber from the konjac plant. It is suitable for any diet. The soup is easy to prepare - boil 3 liters of water, rinse the noodles in cold water, put the ingredients in boiling water and cook for 10-12 minutes. The dish can be seasoned with herbs and taken with you in a thermos.

Leek soup

1 stalk leek, 2 cm celery root, 1 cm ginger root, ½ cup natural apple juice, dill, sea salt
Chop the vegetables, fill with water so that it covers them completely and boil until tender. In the finished soup, add the juice, sea salt and season with dill. This soup can be eaten cold or hot, cold is tastier if you grind the soup with a blender.

Lunch for weight loss in fast food: mission possible

If the weight loss dinners, the recipes of which you know, have not been prepared or forgotten at home, you can also eat in fast food. Follow simple rules:

• never eat any dressings, sauces, even tomato sauce. All of these foods are loaded with unnecessary salt, fat, and calories;
• order a salad and the simplest burger, ask not to heat it up;
• do not eat a bun, it has a lot of sugar, and it is she who seems to be like a hearty dinner in fast food;
• thoroughly “cleanse” the cutlet from sauces, mayonnaise and processed cheese with a napkin;
• if possible, choose a network where there are veggies sandwiches, that is, sandwiches with black or gray bread, mushrooms, cheese and vegetables, they contain 100-200 kcal less than ordinary sandwiches;
• if you're on a strict diet, order a bowl of soup. There is, of course, a bit too much salt in it, but it saturates better than a salad;
• Avoid smoothies, carrot sticks, and yogurt. They are sold "specially for losing weight", but they contain a lot of sugar in their composition. And it causes an increase in blood sugar levels, changes in appetite, and provokes hunger somewhere in a couple of hours after a high-calorie dinner;
• drink plain tea or coffee without sugar, it is better not to take cappuccino and latte in fast food chains, where cream is a soluble sublime.

If all else fails, a healthy lunch for weight loss can be found in sports or functional food stores. Many manufacturers make "powdered" soups with protein and fiber, instant cereals without sugar and dyes, and satiating shakes.

In general, there is always a choice, enjoy the food and strive for the goal.

Diet recipe video

Video with a recipe for a dinner for weight loss

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 "sweets" 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 people divided them into those who believe that earlier people ate only vegetarian products, and those who adhere to meat food - meat-eaters. In any case, everyone believes that he is right and such discussions have been going on for decades.

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

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

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

Drawing up a diet for weight loss

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

1. Calorie balance. An important factor in compiling a program for weight loss, because in order to remove extra pounds it is necessary to create a protein deficiency in the body. During digestion, protein breaks down into amino acids that the human body processes into energy, that is, the absence of this element will force the body to break down fatty tissues and take energy from them. Also, 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 omelette
• 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;
• greens;
• 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. Enjoy your meal!

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

For kids

While taking care of your diet, do not forget about the children. Because of the millions of chocolates, sweets, and delicious burgers, hot dogs, and pizzas, childhood obesity has become an acute problem in our time. Many young mothers will say that fullness in adolescents is normal. However, 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 to reduce the weight of the 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, you had 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. 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.;
• greens;
• 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. Enjoy your meal!

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 course.

Bakery products

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

Simple recipes for goodies for weight loss:

Pie "Curd"

In order to 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, first you 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.

If you follow your figure, then carefully consider your diet. So, all meals should be light, low-calorie.

What should be a dietary lunch? Recipes for dishes that can be prepared for those who follow the figure are presented in the article. We will consider different dishes, such as soups, meatballs and more. Thanks to this, each person will be able to choose the right dish for himself.

Fat burning soup for those who lose weight

So, what should be a dietary lunch? It could be soup. Yes, not simple, but fat burning. It is cooked in onion broth.

To prepare the soup you will need:

• a bunch of green celery;
• three tomatoes;
• root celery;
• cauliflower;
• seasonings;
• four bulbs.

Cooking fat-burning soup at home is as follows:

1. First, prepare all the necessary components. Peel the onion, then cut it into cubes.
2. Pour water (two liters) into the pan, bring to a boil, throw in whole onions. Then add soup seasoning. Boil the dish for ten minutes.
3. Then remove the whole onions from the broth and discard.
4. Next, throw in the pan leaf, root celery (cut into pieces).
5. After ten minutes, add chopped tomatoes. Next, cook the dish for another ten minutes.
6. Then add cauliflower florets. Salt the dish, cook until tender for another twenty minutes. The finished dish is tasty and fragrant.

Chicken soup without potatoes

This is a very healthy dish, rich in proteins, but at the same time dietary.

Soup has almost no calories. Such a dish will be interesting for those who adhere to a protein diet.

For cooking you will need:

• two liters of water;
• spices, salt;
• 500 grams of chicken;
• bulb;
• greens;
• two boiled eggs;
• carrot;
• greens;
• celery.

Cooking Diet Soup:

1. Place the chicken in cold water. Then put it on to cook. When the water boils, remove the foam, salt and pepper. Next, add the spices.
2. At the same time, put the carrots, onion and peeled celery root into the broth.
3. Boil the chicken until done.
4. Take out all the boiled vegetables, throw them away, as they have already given away everything they need.
5. That's all, the diet lunch is ready. It remains to decorate the soup with boiled eggs and, of course, herbs. Enjoy your meal!

Pilaf for losing weight

What delicious diet lunch can be cooked in a slow cooker? An excellent option is pilaf. The food will appeal to those who follow the figure.

To prepare this dish you will need:

• two carrots (medium in size);
• three hundred grams of rice, chicken;
• two bulbs;
• spices;
• head of garlic.

the points:

1. Cut the chicken and onion into cubes.
2. Lubricate the multicooker bowl with oil. Select the "Extinguishing" mode for ten minutes.
3. After put the chicken, onion.
4. Next, cut the carrots into strips (or grate).
5. Chop the garlic.
6. Add vegetables to the bowl, fill with water (100 ml), salt and pepper. Next, add seasonings.
7. Continue cooking in the "Extinguishing" mode for another twenty minutes.
8. Next, soak the rice in cold water.
9. Put the whole garlic in the slow cooker.
10. Then put the rice in there. Fill everything with water.
11. Select the "Rice" or "Pilaf" mode for 20 minutes.
12. Then let the dish brew for another twenty minutes.

Cabbage cutlets - a healthy diet dish

You can supplement a dietary lunch with low-calorie ones. These products are not only tasty, but also tender.

This recipe is a classic, without any additives. Those who are losing weight should definitely try these products.

For cooking you will need:

• egg;
• a pinch of pepper;
• 4 tbsp. spoons of semolina;
• 400 grams of cabbage;
• a pinch of salt (although it is better to do without it, because salt retains water).

Cooking meatballs at home:

Light and appetizing salad

If you want to cook a diet lunch, you can pay attention to the squid and avocado salad.

This low-calorie dish is easy to prepare. The food will appeal to those who love seafood. Light dressing will complement the taste of seafood. getting ready

For cooking you need:

• shallots (two pieces);
• two sweet peppers;
• two st. tablespoons of olive oil, parsley;
• a pinch of salt (optional)
• two limes or lemons;
• 450 grams of squid;
• avocado;
• chilli.

1. First, wash the squid, then peel, cut into medium pieces in thickness.
2. Next, bring water to a boil in a saucepan. Salt it, lower the squid there.
3. Then prepare a small container of water. Next, drop in a few ice cubes.
4. Boil the squid for two minutes. Then transfer them to a bowl with ice.
5. While the squids are cooling, take care of the rest of the ingredients. Chop the bell pepper, hot pepper, shallot and herbs.
6. Dry the squid, send it to a bowl with vegetables.
7. Next, peel the avocado, then cut into small cubes. Then salt the dish, season with olive oil. After squeezing the juice from a lime or lemon, pour it over the salad. That's all, a delicious dish is ready. Enjoy your meal!

A small conclusion

Now you know how to cook a dietary lunch for weight loss, recipes for some dishes are presented in the article. We hope that you will like them and you will be able to make such dishes in your kitchen. We wish you good luck in cooking, as well as in losing weight.

Diet meals for breakfast, lunch and dinner - they will not help you become slim if you make high-calorie snacks between them with something sweet or fatty and sweet. In general, nutritionists recommend that snacks and full breakfasts and lunches weigh no more than 300 kcal, however, you can exceed the limit for lunch, but slightly, up to about 500 kcal. Diet meals, used as snacks, can be a glass of kefir (but only low-fat) fruits and vegetables. By the way, vegetables and fruits should be included in the main meals. It is best to cook vegetable salads from tomatoes, bell peppers, lettuce.

Energy breakfast 325 kcal

Diet meals for breakfast can be very tasty and not at all harmful. So, breakfast can consist of 2 slices of grain bread, from which you can make toast, curd cream from cottage cheese and herbs, an omelet from 2 eggs and skim milk, a piece of cheese. Instead of an omelette, you can boil an egg. Bread can be replaced with a wheat bun. For breakfast, you can eat a cup of cereal with dried fruits, filled with milk. For breakfast, you can make a milkshake made from milk, raspberries or strawberries, one-fourth banana and one-fourth cottage cheese. Milk and cottage cheese should be low fat.

Lunch at 475 kcal

Diet meals for lunch, they can be a plate of soup, but not fatty, for which you need to remove fat from the soup in frozen form, salad and two slices of grain bread. A good lunch would be steamed fish, topped with orange juice or pomegranate juice. Fish can also be cooked in the oven. Spaghetti is also suitable for lunch, only from durum wheat - 200 g of spaghetti, 200 g of stewed cabbage or cauliflower, broccoli, tomato sauce and half a cup of beans can be used. You can make rice salad with 1 tsp. sesame oil, 1 cup chopped broccoli.

Dinner weighing 410 kcal

The energy value of dinner should not exceed 400 kcal. You can make a hearty broccoli and lentil salad. Take 1/3 cup boiled lentils and mix with chopped broccoli. Add half a tomato, also chopped finely. As salad dressing, you can use orange juice, olive oil, pepper and salt. Diet meals for dinner can even include buns. You can make a sandwich with chicken, lettuce and tomatoes. Or you can prepare a salad of canned tuna - half a can of fish, one-fourth of grated carrots and celery. The mass is laid between the slices of the bun, and a slice of cheese is placed on top.

Proper Diet

Everyone has their own diet. You can't force a diet on a person. You need to eat when there is a feeling of hunger, the main thing is that it is not deceptive. If you eat just like that without feeling hungry, then you can easily overeat. You need to snack more often so you need fewer calories during the main meal. Snacks should not be sweets. But if it’s not yet possible to give up the usual, you need to make sure that you don’t snack on anything other than sweets. Portion size needs to be controlled. It is never necessary to impose another additional portion.

Good and bad snacks

Snacking can be good or bad. So, bad snacks, especially frequent ones, include cheese, since it contains about 75% fat. You can snack on cheese, in the manufacture of which mashed milk was used, or cheese. Good snacks are cottage cheese, but only low-fat. Yogurt is a bad snack because sucrose is added to it. It is better to replace yogurt with berries with cottage cheese. Dried apricots and other dried fruits are a good option, as are nuts. Instead of nuts, which are difficult to digest, you can snack on unroasted, unsalted popcorn.