Each person, in the presence of excess weight, seeks to lose it, but does not want to spend his strength on it to the fullest. Therefore, low-calorie meals from simple products are considered the most effective in reducing weight without special costs. Reducing calories will ensure gradual, safe and effective weight loss. It is also recommended to use the following recipes in the preparation of healthy dishes after losing weight to consolidate the result and its subsequent long-term preservation.
It is generally accepted that eating right and reducing calories is expensive and unaffordable for the whole family. But upon careful consideration of the issue, it becomes clear that adherence to proper nutrition and cooking low calorie meals can be from simple products, including seasonal vegetables and fruits. Next, lists of food items for cooking will be presented in detail, as well as some recipes for example.
Anyone who wants to eat healthy using low-calorie foods finds that the dishes are tasteless and insatiable. But you can cook the right food for every day from affordable products.
The list of low-calorie products for weight loss and weight maintenance includes the following ingredients:
- Vegetables and fruits - they contain substances that help to achieve the daily requirement of BJU without difficulty and with fewer calories. It is recommended to add vegetables to every hot dish - let them be seasonal ingredients, but loved by the family. Fruits are necessarily consumed in snacks between main meals. Treat yourself to a low-calorie dessert for breakfast. It is recommended to consume fruits with a high sugar content in small quantities - these are bananas, grapes and others.
- Cereals - cereals and cereal soups contain low calorie content, but turn out to be the most satisfying dishes recommended for consumption at the PP.
- Legumes - hearty dishes can be prepared from vegetables and legumes. Beans, peas and other varieties are distinguished here, from which it is easy to cook stews or soups. Canned legumes are often used. It should be understood that store-bought canned food contains more fat and calories than homemade canned food.
- Greens and green vegetables, radishes - these products should be combined into a separate group, since they practically do not contain calories, but saturate the body with vitamins PP, B, C, carotene, chlorophyll and other useful trace elements. Such supplements keep satiety for a long time.
About low calorie drinks
The menu of proper nutrition must necessarily include low-calorie drinks. It is a mistake to assume that they do not benefit the body in terms of maintaining satiety. There are drink recipes that will help in losing weight by reducing appetite - this provides a reduction in calories by 1/3 of the daily diet.
Low-calorie drinks include the following variations:
- Water is an indispensable product during a person's life, since the body consists of 80% of water, which means that it requires constant replenishment. The calculation of the amount of liquid is carried out in accordance with the calories consumed for proper nutrition. For example, if a person limits himself in calories and consumes only 1200 kcal, then he definitely needs to consume 1.2 liters of water per day. Add another 0.5 liters to the calculated amount. You can not drink during meals - it stretches the stomach, and also before bedtime, because there is a load on the kidneys.
- Coffee - you can not take this drink as harmful, because a quality product will help the body to cheer up and be filled with numerous vitamins and microelements. It is important to use a natural product - it contains the least calories. Coffee is consumed without auxiliary components - sugar and milk, which reduces calorie content and increases the benefits of the product. Also, coffee in its pure form helps to remove excess fluid from the body.
- Green tea - reduces appetite with a low calorie content of the product. Tea has beneficial properties in the form of anti-inflammatory action.
- Natural juices are a storehouse of vitamins and microelements. To reduce calories, use only freshly squeezed and without sugar.
- Lemonade - a natural product without sugar, quenches thirst and has an invigorating effect no worse than coffee. The composition includes only water and lemon, you can use citric acid.
- Fruit drinks - you need to cook from natural berries (it is possible to use a frozen product) and without sugar.
In some drinks, the addition of honey is allowed - natural and without preservatives. It is better if it is in unsweetened form.
About daily calorie calculation
Delicious and low-calorie meals do not exclude the possibility of making mistakes, which are presented in the form of eating more calories. It is forbidden to do this, since dietary ingredients should help in losing weight, and not provoke weight gain. Therefore, it is important to correctly calculate the daily calorie intake, which is carried out in two stages.
Please note: The first stage is the calculation of the main exchange. To do this, use the formula: 10 * weight + 6.25 * height-5 * age-161.
This is a formula for determining the number of calories to maintain a normal life. The second stage consists in calculating the final daily ration in accordance with the characteristics of human life.
Here, the coefficients presented in the following form are taken into account:
- 1.2 - with a sedentary lifestyle;
- 1.375 - if physical activity is carried out 1-2 times a week;
- 1.55 - in the case when sports are carried out 3-5 times a week;
- 1,725 - for active fans of sports;
- 1.9 - for overly active people who prefer to walk and also regularly play sports.
This is the well-known formula for calculating calories using the Muffin-Jeor method. It should be used whenever the decision is made to cook low-calorie meals at home for weight loss or weight maintenance.
This is important: To reduce weight, taking into account proper nutrition, the calculated number of calories must be reduced by 20%.
For example, if the daily calorie intake is calculated as 1850 kcal, then for weight loss it is necessary to reduce the figure to 1480 kcal.
Low calorie breakfasts
Low calorie weight loss breakfast recipes are as follows:
- Millet porridge with pumpkin. Calorie content per 100 g - 94 kcal. To cook porridge, you need to heat up 750 ml of milk and put 0.5 kg of chopped pumpkin into it. Boil the composition for 15 minutes. Next, add the washed cereal to the porridge in the amount of a glass and cook for 20 minutes. Salt, sugar are added to taste, but not more than 1 and ½ teaspoons, respectively.
- Pepper omelet. The presented dietary menu contains only 79 kcal per 100 g. The pepper must be peeled and cut into rings 1.5 cm wide. Next, you need to prepare an egg blank - mix 4 eggs with ½ cup of milk, add a little salt and ground pepper. Put the pepper in a pan greased with vegetable oil, and pour the workpiece into the pepper.
- Herculean porridge with banana. This food contains only 92 kcal per 100 g of product and is recommended for those with a sweet tooth. 0.5 l of milk is poured into oatmeal in a saucepan in the amount of 50 g. Bring the composition to a boil, add salt and cinnamon, you can sugar to taste. Cook hercules until cooked and put a layer of porridge, bananas, previously sprinkled with lemon juice, half a glass of natural yogurt on a plate.
All recipes for low-calorie dishes with photos and calories are presented with a video display of the correct preparation. Therefore, every newcomer to the kitchen will cope with the situation in the morning.
Preparing a low calorie meal
Recipes with calorie content for preparing them for lunch are presented:
- Vegetable puree soup. There are only 24 kcal per 100 g of the finished product. For cooking, it is necessary to boil 700 g of cauliflower, 1 onion, 1 chili pepper in a saucepan - only 1 liter of water is used for this amount. After that, you need to mix all the products with a blender to make a puree. It is recommended to bring to readiness by adding a small piece of butter. Serve with fresh herbs.
- Chicken soup. For 100 g of ready-made soup, there are only 79 kcal. Pour 2 liters of water into the pan, add a small piece of chicken (leg) and cook until tender. 10 minutes before the end, add the chopped onion, 3 cloves of garlic, 300 g of finely chopped cabbage, as well as carrots and zucchini, one at a time, after grating a large one. You can add canned beans - 1 can, without this product, the number of calories will be reduced.
- Baked pollock with vegetables. Only 72 kcal per 100 g. To cook, soak the fish in soy sauce for 15 minutes. At this time, you need to make a sauce - fry the flour in a pan, add 0.5 cups of water, 350 g of sour cream and 150 g of cream cheese. Bring to a boil and remove from heat. Next, put any vegetables, fish in layers in the dishes and pour everything with sauce. Cook for 40 minutes.
The photo shows ready-made dishes that cause appetite.
Cooking low calorie dinners
Cooking should be exciting, for which it is recommended to use more interesting recipes with a small amount of calories:
- Cheese meatballs - per 100 g 188 kcal. Cheese in an amount of 100 g is cut into cubes, a pepper pod and one onion are chopped. In a bowl, mix vegetables, an egg and 400 g of ground beef. Salt and pepper in small quantities. Meatballs are formed in such a way that a piece of cheese is first laid out in the core. Bake meat preparations in the oven.
- Curd salad - 100 g and 56 kcal. Mix 80 g of low-fat cottage cheese, 1 tomato, 1 cucumber, herbs and sour cream in the amount of 30 g. Salt and other spices are added to taste.
- Red fish with baked vegetables - 100 g and 105 kcal. Cut fish in the amount of 600 g into large steaks, fry carrots and onions in a pan, 1 each, add 200 g of natural yogurt. Put the fish on a baking sheet and salt to taste, pour over the vegetable sauce and sprinkle with grated cheese, which takes only 80 g. Bake in the oven for 30 minutes.
The presented recipes are calculated in such a way that the finished menu contains fewer calories.
This has a positive effect on weight loss, as well as maintaining a perfect figure - it is important to exclude from the diet not only harmful foods, but also foods with a high fat content in order to maintain excellent shape.
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.
- Try to use vegetables fresh - so you save all the useful vitamins, minerals and fiber.
- Add boiled chicken, fish or shrimp to salads - this will increase the protein content in food.
- 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.
| Dish | Calories for 1 serving | Squirrels | Fats | Carbohydrates |
| Borscht, cabbage soup | 177 | 11 | 9 | 13 |
| chicken noodles | 158 | 10,5 | 8 | 11 |
| Broth soup with rice or buckwheat | 107 | 6,5 | 3,2 | 13 |
| Braised cabbage with beef | 279 | 26 | 15 | 10 |
| Buckwheat porridge with beef | 281 | 17 | 11 | 28.5 |
| Vegetable stew | 117 | 2,2 | 6 | 13,5 |
| Vegetable salad | 133 | 3,5 | 7,5 | 13 |
| Salad with shrimp | 100 | 9 | 5 | 4,7 |
| Shrimp zucchini | 225 | 22,7 | 10 | 10 |
| Chicken breasts baked | 290 | 25 | 17,2 | 8,5 |
| Chicken breasts with rice | 340 | 32,4 | 11,7 | 26,2 |
| Baked salmon | 232 | 23,8 | 6,1 | 20,6 |
| Omelet with vegetables | 350 | 16,1 | 26,5 | 12 |
“Everything that is beautiful in this life is either immoral, or illegal, or leads to obesity,” said Oscar Wilde. It's hard to say how immoral peanut pie is or how illegal foie gras is, but where they lead is obvious. ELLE has chosen the most high-calorie dishes in the world.
If you think that sausage can be different and there are options that “may be a little bit”, then you are mistaken. There are no "light" sausages in nature. They are usually made from pork shoulder meat, and this is one of the most fat-rich parts of the carcass. There, in the sausage, the fat itself is sent - in its pure form. The result is not surprising: in one slice of sausage, which you decide to treat yourself to, the content of hazards goes off scale. Remember: one hundred grams of this yummy can contain almost 30 grams of fat. This - if translated into a percentage - more than in the notorious burgers. Conclusions are up to you.
Not a dish, but a deceit. We are now talking about those sandwich options that some establishments offer from the generosity of the soul. Formally, tuna is a healthy food, but. The melted cheese, generously covering the fish and bread, plus the mayonnaise blotches are bearing fruit. The result is almost 1500 calories, 101 grams of fat. Again, such a sandwich can be quite harmless, but then you have to either make it yourself or carefully choose a restaurant (cafe / fast food).
Beware of such goodies, especially since they can often be found in the dessert menu of a particular establishment. Of course, it is difficult to resist, but remember that a piece of this cake, in which caramel and pecans met, will “give” you 23 grams of fat. And what did you want from a sweet rich in vegetable fats and cooked in butter?
The iconic Big Mac burger has 540 calories. Moreover, Russian fans of the world-famous fast food brand can’t complain at all - the domestic Big Mac upgrade is 30 calories lighter than the original, American version. However, this is a lot. Although, of course, everything is relative. In Vegas there is an institution with a cheerful name Heart Attack Grill. A local hit is a superburger weighing more than a kilogram. It consists of four cutlets, each weighing 230 grams, two dozen pieces of bacon, eight pieces of cheese, a whole tomato, half a head of onion. Now attention: the calorie content of this monster is almost 10,000 calories. The dish also costs a lot, but if you are a big person in every sense, there is a chance to save a lot: according to the rules of the institution, customers whose weight exceeds 160 kilograms can eat there for free. There is only one condition - everything that is ordered, you need to eat on your own, without outside help. This is really Heart Attack Grill.
After simple burgers, let's turn to haute cuisine. And let's not be mistaken about her, naively believing that expensive means useful. Special duck or goose liver - not only taste, but also fat. 44 grams of fat per 100 grams of foie gras - draw your own conclusions before you take on this truly delicious delicacy.
It would seem, you would think, chicken chop. However, in order to make the apotheosis of calorie content from chicken, which is generally quite tolerant meat in terms of fat content, you need to use breading, butter and cheese. That is, to be specific, we beat off the chicken, roll it in breadcrumbs, not forgetting the mayonnaise and eggs, fry it sincerely and generously in oil. And, of course, pour cheese sauce with might and main (another killer option is cream sauce). Voila, the dish is ready. Dose - 81 grams per serving.
Chocolate syrup, ice cream, cookies, full-fat milk - all this is part of the famous cocktail, which is also available to Russians. “Shake one glass of milk with two glasses of vanilla ice cream, adding some sugar. Then you just have to pour the cocktail into glasses, pour over the chocolate sauce and decorate with crushed Oreo cookies. As you can see, everything is very simple and fast,” anonymous culinary experts write on numerous gastronomic sites, and their insinuating intonation “everything is very simple and fast” is akin to the whisper of a demon tempter. No, this is not an attack of graphomania - "Oreo" is indeed a devilish drink, because it has 2600 calories. Be careful.
What is cheese? Milk in concentrated form, that is, a lot, a lot of fat. If we melt a lot of cheese and then eat it with bread, we should not think that there will be no retribution. It will - and it will come to you in the form of extra kilos. 50 grams of fat - here it is, a shock dose of fondue portion. The nuance is that the concept of a portion in relation to fondue is very conditional. Just know - there is a lot of fat.
Losing weight does not mean eating only cabbage or chewing on boring boiled breasts. There are many interesting dietary dishes that will help diversify the diet, make it tasty and healthy. The most interesting, but easy-to-prepare recipes for soups, drinks, salads and desserts will make losing weight interesting and will not make you feel hungry. With them, weight loss will be much easier, the diet will smoothly move from a test to a lifestyle.
Content:
General principles for preparing dietary dishes
Diet low-calorie meals for weight loss mainly consist of vegetables, dairy products, lean meat, poultry, and fish. For cooking, sparing methods of heat treatment are used: grilling, boiling, stewing, baking. A multicooker that combines several functions will be a good help on the farm. Baking bags, plain foil, various molds, non-stick pans will not be superfluous.
Basic principles:
- Minimum fat. One spoonful of oil contains about 120 kcal, which is 12-15% of the average daily energy value of a losing weight woman. Fats must be added strictly through the scales.
- Minimum sugar. Sweets not only have a high calorie content, but also affect fluctuations in blood glucose levels, provoke severe and sudden hunger. As sweeteners in dietary dishes, it is better to use fresh and dried fruits, berries or natural sugar substitutes.
- A minimum of wheat flour, starch. In the diet for weight loss, the presence of baking from whole grain, rye flour, bran, oatmeal is allowed. But it is better to cook other diet meals.
It is important to refuse purchased sauces. Even low-calorie mayonnaise contains a lot of fat, ketchups are filled with sugar and starch. And the flavor enhancers included in the composition awaken the feeling of hunger, reduce the benefits of dietary dishes. A person who follows the figure should unconditionally remove this from their diet.
Recipes for the first dietary dishes
The first dietary dishes for weight loss should be present in the diet, they fill the stomach, create a feeling of satiety, but at the same time contain few calories. There are even special soup diets. Cold dishes are refreshing in the hot summer, charged with vitamins. Hot soups will help you warm up in winter, please you with an assortment, and make the menu varied.
In slimming dishes, it is undesirable to combine potatoes with cereals, pasta or legumes. If the soup is with vermicelli or beans, then it is better not to add a starchy tuber. In recipes for vegetable soup, borscht, potatoes can be safely used.
Onion soup with cabbage
Compound:
Onion - 6 pcs.
Cabbage - 800 g
Pepper - 2 pcs.
Celery stalks - 4 pcs.
Tomatoes - 2 pcs.
Greens, spices to taste
Cooking:
Measure 2.5 liters of water, pour into a saucepan, bring to a boil. Cut the onion into cubes, add to the pan, boil for 5 minutes. Chop the cabbage, cut the pepper, celery stalks and add everything to the onion, lightly salt the soup. Boil for 5 minutes, add chopped tomatoes. Simmer over low heat until all vegetables are cooked. At the end, add pepper, fresh herbs, laurel and other spices to your liking.
Diet okroshka
Compound:
Fresh cucumbers - 3 pcs.
Boiled eggs - 2 pcs.
Radishes - 10 pcs.
Boiled chicken - 200 g
Green onion - 1 bunch
Dill - 1 bunch
Fat-free kefir - 600 ml
Plain or mineral water - 400 ml
Lemon - 0.5 pcs.
Cooking:
Peel the eggs, cut into cubes, pour into a saucepan. Cut the chicken into pieces or cut into pieces too. It is advisable to remove the skin and fatty pieces. Chop all the vegetables and herbs, combine. Mix kefir and water, you can take mineral water with gas, add salt, pepper, squeeze lemon juice, stir. Add filling to the main products of a diet dish. Serve chilled, store in the refrigerator for up to a day.
Green borsch "Summer"
Compound:
Chicken (fillet) - 250 g
Potatoes - 2 pcs.
Carrot - 1 pc.
Onion - 1 pc.
Sorrel - 2 bunches
Dill - 0.5 bunch
Eggs - 3 pcs.
Cooking:
Rinse, cut into pieces chicken fillet, put in a saucepan, add 1.5 liters of water, bring to a boil. Remove the resulting foam, reduce the heat, boil the broth for 15 minutes. Peel onions and carrots, cut into cubes, pour into a saucepan. Add salt. Peel potatoes, cut into slices, add after boiling the first vegetables. Cook until potatoes are soft. Rinse the sorrel and dill, cut into pieces, pour into an almost ready soup. Taste for salt, add if necessary, season with pepper, laurel, bring to a boil, turn off. Cover the pan, insist a diet dish for 10 minutes. When serving, add chopped boiled egg to the plate.
Second course recipes
Dietary main courses are not prepared from potatoes, fatty meat, pasta from soft wheat varieties. Mostly they consist of vegetables, lean meats or poultry, legumes are welcome.
Chicken diet cutlets
Compound:
Fillet - 500 g
Egg - 1 pc.
Bulgarian pepper - 1 pc.
Carrot - 1 pc.
Onion - 1 pc.
Garlic - 2 cloves
Salt pepper
Cooking:
Remove the seeds from the pepper pods, cut the vegetable into cubes, pour into a bowl. Twist the garlic, onion, chicken fillet through a meat grinder. Add diced carrots and one raw egg. Season minced meat with spices, stir. Blind small round cutlets of 50-70 g, put in a baking dish, cook the dish in the oven for 25 minutes at 180 degrees. Or put on a double boiler tray, cook for 20-25 minutes after boiling water.
Diet stewed cabbage with liver
Compound:
Liver - 300 g
Cabbage - 800 g
Onion - 100 g
Carrots - 100 g
Oil 1 tbsp. l.
Spices, herbs, garlic to taste
Cooking:
Pour a spoonful of oil into a large frying pan, into a cauldron or into a stewpan, so that it slightly lubricates the surface, put on the stove. Chop the onion, grate the carrot coarsely, fry lightly. Rinse the liver. If the product is beef, then cut into strips. If the liver is chicken, then just in pieces, as it turns out. Add to vegetables, fry for 1-2 minutes. Shred white cabbage. You can use a special grater or knife, lightly salt and mash with your hands. Transfer the vegetable to the total mass, stir, cover and simmer in its juice until tender. Two minutes before the end, season the dish with pepper, garlic, herbs, add salt.
On a note: It is better to fry foods for dietary dishes in coconut oil. It is much more useful and emits less harmful substances when heated.
Ratatouille (oven recipe)
Compound:
Eggplant - 250 g
Zucchini (zucchini) - 250 g
Onion - 170 g
Olive oil - 10 g
Bulgarian pepper - 100 g
Tomatoes - 800 g
Parsley, spices, vinegar to taste
Cooking:
Cut the onion into cubes, pour into a pan with prescription oil. Fry lightly. Free the bell pepper from the seeds. Cut into cubes, add to the onion. Cut two tomatoes in half, grate the pulp, remove the skin. Add the tomato mass to the pan, cover and simmer the vegetables until the peppers are soft. Eggplant, zucchini and the remaining tomatoes cut into circles. Add spices to the vegetables in the pan, salt. If desired, squeeze the garlic, season with vinegar for piquancy. Put half in a baking dish, smooth the layer. Lay out the pieces of vegetables, alternating eggplant with tomatoes, zucchini, put on the edge. Top with the remaining vegetable mixture of bell pepper, smooth. Bake the dish for 35-40 minutes at 180°C.
Diet desserts
To add sweetness and to improve the taste of dietary dessert dishes for weight loss, fruits, berries are used, sugar substitutes can be added. They are natural and synthetic. Of the natural species, stevia-based products are the most common. It is important to use honey carefully. Of course, it is healthier than white refined sugar, but it also has a high calorie content.
Important! Whatever the low-calorie fruit dessert, it is recommended to consume it in the morning or at least until 16.00. Otherwise, the dish will slow down weight loss.
Baked apples with cinnamon
Compound:
Apples - 3 pcs.
Cinnamon - 1 tsp
Honey - 1.5 tsp.
Cooking:
Wash apples, it is advisable to choose dense fruits of the same size. Cut the stub from the back with a knife, making a funnel, but do not pierce through. Put in each apple 0.5 tsp. honey, sprinkle slices with ground cinnamon. If desired, you can make the holes larger, fill with cottage cheese or low-fat cream cheese. Put a piece of foil on the bottom of the mold, place the apples, bake the dessert dish until soft in the oven. Temperature 200°C.
berry ice cream
Compound:
Yogurt - 100 g
Any berries - 100 g
Honey - 1 tsp
Cooking:
Put the washed berries in a blender bowl. If they are with pits, for example, cherries, then remove the pits. Blend until smooth puree. Add yogurt, honey, beat again. Put in the freezer for 40 minutes. Remove, stir quickly, put into ice cream molds, freeze.
Curd dessert with banana
Compound:
Curd - 300 g
Banana - 2 pcs.
Lemon juice - 10 ml
Milk - 100 ml
Gelatin - 8 g
Cooking:
Combine milk with gelatin, stir. Leave to swell, the time is indicated on the package. There is instant gelatin, it is enough for it to stand in the liquid for 5-10 minutes. If the product is ordinary, then the time increases to half an hour. Peel the bananas, break the pieces, sprinkle with lemon juice so that the fruit does not darken. Mash well with a fork or beat with a blender. Combine with cottage cheese, mix thoroughly. Melt gelatin in milk to a liquid state, you can do this in a microwave oven or in a water bath. Combine with cottage cheese, beat well for splendor, spread the mass into small molds, glasses or bowls. Refrigerate for 2.5-3 hours until set.
Diet Salad Recipes
For some reason, when losing weight, it is customary to consume fresh salads in incredible quantities. Vegetables are undeniably healthy, but it is better to combine them with protein foods. This is the only way they will saturate, will not stretch the stomach and will completely replace full meals for lunch or dinner. The best supplement options are eggs, chicken, fish, dairy products.
Diet Caesar salad recipe
Compound:
Boiled chicken or turkey - 100 g
Cherry - 6 pcs.
Lettuce leaves - 80 g
Boiled quail eggs - 4 pcs.
Boiled yolk - 1 pc.
Garlic - 1 pc.
Lemon juice - 1 tsp
Mustard - 1 tsp
Natural yogurt - 30 g
Cooking:
Spread the washed lettuce leaves on a flat plate. Cut chicken or turkey fillet, put on top. Add cherry tomatoes and quail eggs, cut into quarters, arrange nicely. For the sauce, grind the mustard with lemon juice, chopped garlic and yolk, dilute it all with natural yogurt, salt to taste. Fill with a diet salad, serve immediately.
Salad recipe "Lady"
Compound:
Boiled chicken fillet - 200 g
Fresh cucumbers - 250 g
Greens - 1 bunch
Canned green peas - 150 g
Sour cream 10% - 100 g
Cooking:
Cut the boiled fillet, cucumbers and greens, pour into a bowl. Add green peas, salt, season with sour cream. Can be replaced with natural yogurt, stir.
Salad "Cipollino" (simple recipe)
Compound:
Boiled eggs - 4 pcs.
Green onion - 1 bunch
Sour cream - 70 g
Salt pepper
Cooking:
Chop green onions and boiled eggs, pour into a bowl, you can additionally add dill or parsley. Salt, pepper, season with sour cream, stir.
Video: Diet salad in 15 minutes
Diet drinks
Water is one of the main components of competent weight loss. But you don't always want to use it. The way out is low-calorie, tasty and fat-burning drinks. Usually they are prepared with the addition of citrus fruits, herbs, different types of tea or low-fat fermented milk drinks.
Water "Sassi"
Compound:
Cucumber - 1 pc.
Water - 1.5 l
Lemon - 0.5 pcs.
Mint - 5-10 leaves
Ginger - 10 g
Cooking:
Rinse the cucumber and lemon, cut into slices, pour into a 2-liter jar or decanter. Add grated fresh ginger root. Rinse the mint, tear it, put it in a jar. Pour cold purified or spring water, close and refrigerate for 10-12 hours. It is better to prepare Sassi water in the evening, so that you can drink it all day between meals.
Ginger green tea
Compound:
Ginger - 15 g
Lemon - 2 slices
Green tea - 1 tsp.
Boiling water - 500 ml
Cooking:
You can brew ginger tea in a thermos, a French press (which is for coffee) or just in a jar. Grate ginger, cut off two slices of lemon with peel, put in a used container, pour boiling water over it. Cover, leave for 5 minutes. Add green tea leaves, stir. Leave for another 20-30 minutes. Green tea should not be brewed with boiling water, it destroys nutrients and gives bitterness. Drink cold or warm in the morning, you can add a teaspoon of honey.
Kefir fat burning cocktail
Compound:
Kefir - 200 ml
Cinnamon - 0.3 tsp
Dry ground ginger - 0.3 tsp.
Pinch of red pepper
Cooking:
Combine all the ingredients of the kefir cocktail, stir, leave for 10-15 minutes so that the spices release esters and aroma. Re-stir, drink instead of snacks or to satisfy a sudden feeling of hunger. It is useful to use a fat-burning cocktail at night.
By the way! Not always in purchased bags of cinnamon. Often, the manufacturer is cunning and uses a cheaper analogue - cassia. It is not harmful, it also gives a pleasant aroma, but it does not have a lot of useful properties and a fat-burning effect, like natural cinnamon bark.
Video: Fat Burning Smoothie
Dietary sauces for different dishes
Ketchups, mayonnaises, oil are the main enemies of a slim figure. It is very important to find a worthy replacement for them. The right dressing for salads, pasta, meat will make even the most modest dish tastier, will not increase the calorie content, and will prevent a breakdown.
Yogurt dressing for salads, meat, poultry, fish dishes
Compound:
Natural yogurt - 100 g
Lemon juice - 10 ml
Mustard - 5-10 g
Salt, pepper, garlic to taste
Cooking:
For a diet sauce, it is advisable to use natural Greek yogurt. Add lemon juice and mustard to it, stir. Salt, pepper to taste, you can add greens and chopped garlic, depending on the composition of the dish, to which the dressing will be added.
tomato sauce recipe
Compound:
Tomatoes - 400 g
Bulgarian pepper - 100 g
Onion - 50 g
Apple - 100 g
Olive oil - 1 tsp.
Salt, pepper to taste
Cooking:
Chop the onion, fry in a teaspoon of olive oil. Scald the tomatoes, remove the skin, cut into slices, add to the onion. Chop the apple and pepper too, pour over the vegetables, bring to a boil and cook in the separated juice until soft. Grind the vegetables with a blender, bring to a boil again. Season with salt, add pepper for spiciness.
Low-calorie pesto sauce for any dishes
Compound:
Basil - 50 g
Parmesan - 50 g
Garlic - 3 cloves
Pine nuts - 1 tbsp. l.
Olive oil - 3 tbsp. l.
Cooking:
The amount of oil has been reduced in the Pesto Diet Sauce. Therefore, it is important to carefully chop the juicy basil greens and garlic. Put it all in a blender bowl, beat until a homogeneous slurry is obtained. Add parmesan, butter and pine nuts. Shake for 10-15 seconds. Serve "Pesto" with dietary dishes from cereals, meat, poultry, fish.
In Italy, such porridge is prepared both as an independent dish and with various side dishes, in our country its analogue is hominy.
You will need:
- 150 g corn grits
- 200 g cottage cheese
- A bunch of any greens
- 3 garlic cloves
- 1 st. l. sour cream
- 1 st. l. olive oil
- Tomato sauce to taste
Cottage cheese polenta We cook porridge at the rate of 1: 2 with water with the addition of olive oil. We mix the cottage cheese with sour cream, finely chopped herbs, squeeze the garlic. We can vary the taste as you wish.
Serve polenta in layers - put a layer of porridge on a plate, a layer of cottage cheese, then tomato sauce and again porridge.
Braised broccoli with cinnamon - 250 kcal
You will need:
- 1 head of cabbage
- 3 tomatoes
- 1 bulb
- 3 garlic cloves
- Lemon or orange peel
- 15 pitted olives
- 5 sun-dried tomatoes for spice
- 1 cinnamon stick
Spicy Broccoli Stew We fry the onion and garlic in olive oil, we also send the head of cabbage disassembled into inflorescences and blanched tomatoes there.
Salt, pepper, add lemon zest, put a cinnamon stick in the pan. Cooking 20 minutes. Serve with sun-dried tomatoes and olives.
Buckwheat cutlets with champignons - 150 kcal
You will need:
- A glass of buckwheat
- 200 g champignons
- 1 bulb
- bunch of greenery
- Spices to taste
- Black pepper
- Salt
Buckwheat tunics 5+ desserts under 200 calories
Diet vegan charlotte - 112 kcal
You will need:
- A glass of wheat flour
- 1 tsp soda
- 2 tbsp. l. lemon juice
- 20 g sugar
- 0.5 tsp ground cinnamon
- A pinch of ground ginger
- 0.5 cups of water
- Frozen cherry packaging
- 1 st. l. vegetable oil
False charlotte with cherries Mix soda, flour, sugar, ginger and cinnamon. You can add a little vanilla if you like.
Cherries, without defrosting, combine with butter and lemon juice. Pour water into it and mix with flour. Leave the dough for 10 minutes until bubbles appear.
We bake for 40 minutes at a temperature of 180-200 degrees.
Tip: You can replace the water in the recipe with low-fat milk.
Cookies with oatmeal and carrots - 90 kcal / piece
You will need:
- 1 carrot
- 1/3 cup rye flour
- A glass of oatmeal
- 100 g any nuts
- 50 g raisins
- 3 art. l. maple syrup
- 0.5 tsp dry ginger root
- 0.5 tsp baking powder for dough
Carrot oatmeal cookies We rub the carrots on a fine grater. We crush nuts. We connect the components.
We spread a tablespoon on a baking sheet covered with paper and bake for 20 minutes at a temperature of 180 degrees.
Banana ice cream - 110 kcal
You will need:
- 1 small banana
- 50 g yogurt
- pinch of cinnamon
- teaspoon of honey
Homemade banana ice cream We cut and send for 3-4 hours in the freezer. We interrupt with a blender with the rest of the ingredients and enjoy the taste.
Granita with apples - 150 kcal
You will need:
- 100 g sugar
- 3 large apples
- Two glasses of water
- 1 lemon
apple granite Mix the lemon zest with sugar and water, heat in a saucepan until the sugar melts.
Peel the apples, cut into cubes, add to the pan and simmer for another five minutes. Then we beat everything in a blender with lemon juice. We send it to the refrigerator for an hour.
Mix and freeze again. So repeat 2-3 times until a homogeneous consistency is obtained.
Diet candies from prunes - 40 kcal / piece
You will need:
- 100 g pitted prunes
- Juice of half an orange
- 1 st. l. cocoa
- 30 g chopped nuts
diet candy Grind prunes with cocoa and orange juice in a blender. We chop the nuts.
We roll balls from prunes, roll in nuts and freeze.
You will find even more recipes for diet baking in the article.
