The most high-calorie recipes. Low calorie recipes with calories

You don't have to skip dinner to keep fit, you can make a healthy and tasty low-calorie dinner.

If you follow the basic rules and principles of cooking, dinner will not harm the figure at all, and the body will receive vital energy.

Basic rules for a low-calorie dinner

Following the norms, the calorie content of dinner should be equal to 20% of the daily diet, when meals are fractional, and with three meals a day, 25% of the calories spent per day. If during the day the diet was 1600 calories, then dinner should be about 400 calories.

Try to have dinner three hours before bedtime. It is not necessary to adhere to the rule not to eat after 18.00. If you go to bed at 23.00, then you can have dinner at 20.00.

In cooking dinner, you can use boiled and raw vegetables.

Cabbage is especially useful, it is a real treasure of microelements and substances useful for the body. It normalizes the functioning of the gastrointestinal tract. Seaweed is also great for low-calorie dinners, if you do not abuse potatoes and legumes. You can also use fruits. Suitable apples, pineapples, kiwi, avocados. These foods tend to burn fat.

Low-fat sea fish, dietary meat, chicken, rabbit are perfect for low-calorie dishes for dinner.

As a seasoning, you can use mustard, pepper, garlic. It will be good to prepare a curd dessert with the addition of berries.

But remember: all this should be eaten in small quantities so that after dinner there is no feeling of heaviness, overeating will not benefit.

Avoid products in the form of pasta, high-calorie sauces.

An important rule: the minimum use of salt to avoid morning swelling, as well as no muffins and confectionery for dinner.

What to cook in the evening?

A very tasty and affordable low-calorie dinner will turn out from chicken breast and vegetables and an apple dessert.

For this we need:

• chicken breast;
• egg white;
• 100 gr broccoli;
• 2 small tubers of potatoes;
• a teaspoon of olive oil;
• 2 tablespoons low-fat sour cream;

For dessert you will need: 1 apple, 1 teaspoon of raisins, nuts and 2 teaspoons of honey.

First of all, you need to beat the protein, then dip the breast into it, send the meat to the oven, heated to 180 degrees, for 25 minutes. A side dish can be made with steamed potatoes and broccoli. Potatoes need to be poured with olive oil and low-fat sour cream, put in the oven. Sprinkle the potatoes with green onions when serving.

For dessert, take 1 apple, cut out the core, pour raisins, nuts into the resulting recess, pour honey, and bake in the oven for 40 minutes.

Tender chicken stew: step by step cooking

The right low-calorie dinner should be both healthy and tasty. It is a guarantee of a good sleep and a wonderful morning with a good mood.

Ingredients:

• chicken meat 400 g;
• frozen "Spring" vegetables - 400 grams;
• seasoning "Italian herbs";
• olive oil - a tablespoon;
• lemon juice;
• salt - a pinch;

Turn on the pan and pour 100 ml of water into it.

We take chicken meat and grind it, send it to a heated frying pan with water. Simmer until ready.

While the vegetables are cooking, pour olive oil into a clean frying pan and fry a little “Italian herbs”.

After we add the finished chicken meat and vegetables, mix everything and simmer over low heat until fully cooked.

The supper is ready!

Zucchini with yoghurt-mushroom sauce: step by step cooking

For mushroom lovers, a low-calorie dietary dinner is perfect. Recipes with zucchini and fermented milk products are easy and very beneficial for the stomach.

You will need:

• one small zucchini;
• fat-free yogurt 100 g;
• champignons 250 g;
• greenery;
• spices.

We take a zucchini and cut it into not very thick circles. We transfer them to a pan with water and simmer until soft.

Mushrooms should be baked in the microwave or in the oven, you can in a slow cooker, until cooked.

Next, chopped dill, pepper, salt to taste and yogurt should be added to the finished mushrooms, mix everything thoroughly. Season the zucchini with ready-made yoghurt-mushroom sauce.

Do I need dinner while on a diet?

Many losing weight girls categorically refuse dinner after 18.00. Some people think that evening meals are bad for weight loss. Gastroenterologists and nutritionists have a different opinion. If you exclude dinners, then the body is forced to starve up to 14 hours a day. This is a lot of stress for him, which can lead to health problems. All this threatens with metabolic disorders. The conclusion suggests itself as follows: it is necessary to have dinner, the main thing is to do it right.

Please note that you need to eat what is on the plate intended for one serving, no more. Try not to eat while watching an interesting movie or reading a book. You can eat a lot of food and not notice it.

You do not need to eat what is digested for a long time by your body. Fatty fish is not suitable for someone, legumes are poorly digested for someone.

A rule for everyone: boiled eggs, low-fat cottage cheese, citrus fruits, apples, non-starchy vegetables are well digested. Improves the process of digestion of products by their preliminary stewing or boiling.

In the summer, you should try to eat fewer dishes prepared by stewing in oil, and in the winter, cold period, you can treat yourself to hot vegetable dishes.

How to cook a low calorie dinner for weight loss

It is prepared according to this principle: one portioned piece of dietary meat or lean fish should be no larger than the size of the palm of your hand, excluding fingers. The number of vegetables is equal to the size of two "cams". Curd lovers can take one "cam" of this product. If there is a desire to eat fruit, then no more than two "cams" and always unsweetened.

For exercising vegetable oil, one tablespoon is enough, for those who do without training, 1 teaspoon is enough.

Cooking dinner for weight loss

So what to cook low-calorie and tasty? A healthy, tasty, low-calorie dinner and at the same time satisfying will turn out with the following menu:

• fish with cheese in a slow cooker;
• cabbage salad with cucumbers;
• tea without sugar.

We start by cooking fish with cheese in a slow cooker.

Fish with cheese in a slow cooker

You will need:

• silver carp or carp - 1 pc.;
• hard cheese - 50 g;
• salt, pepper - to taste;
• dill, parsley - 2 branches each.

The fish must be well cleaned from the husk if it is frozen. Wash, remove the bones and cut into thin pieces, salt to taste and pepper. Grate cheese.

Pour water into the multicooker bowl, no more than one liter. Set the container for the double boiler, put the fish in it. Sprinkle grated cheese on top. Close the lid tightly. Install the "Steamer" program. After 30 minutes, carefully place the finished fish on a dish and sprinkle with herbs.

Cooking cabbage salad with cucumbers

You will need:

• young cabbage - 500 g;
• fresh cucumbers - 2 pcs.;
• greenery;
• vegetable oil - 2 tablespoons.

Finely chop the cabbage and greens, cucumbers - in half rings. Salt and add a little lemon juice and vegetable oil, mix everything thoroughly. Pay attention that the cucumber is not bitter, so as not to spoil the salad. Lemon juice will take the bitterness out.

Salad Recipes for Dinner

Chicken salad with tangerines and herbs

This salad is quick and easy to make.

You will need:

• 400 g chicken fillet;
• 2 tangerines;
• a bunch of lettuce;
• 1 teaspoon of mustard, sauce, vegetable oil;
• some Chinese cabbage.

Chicken fillet should be boiled or cooked in a double boiler without adding oil. When ready, put on dishes to cool.

Chop the Chinese cabbage and pour into a salad bowl. Dice the finished chicken fillet and send it to the salad bowl as well. Next, cut the tangerine into slices. Finely tear the lettuce with your hands. Pour everything into a salad bowl. Add mustard, sauce, oil and mix thoroughly. What else can you cook for dinner low-calorie?

sea ​​salad

For one serving you will need:

• 0.5 cans of seaweed;
• 100 g shrimp;
• 200 g cherry tomatoes;
• 1 teaspoon soy sauce, sesame oil;

You need to chop the seaweed as small as possible. Peel and chop shrimp. Cut tomatoes into halves. Put everything in a salad bowl, add sauce, oil and mix thoroughly.

Recipes for cottage cheese dinners for weight loss

For lovers of cottage cheese, such a low-calorie dinner for weight loss is perfect. The recipes are easy and very tasty.

Light cottage cheese dinner

You will need:

• 150 g of cottage cheese;
• 1 tablespoon of kefir;
• 1 baked apple.

You need to take a container, put all the products in it, beat with a blender in a puree, add cinnamon to taste. Put in a salad bowl. Please note that no sugar or honey is added. Instead of an apple, you can take a pear or a peach.

Cottage cheese casserole

You will need:

• 200 g low-fat cottage cheese;
• 1 egg;
• 1 spoon of flour;
• 50 g of berries;
• 1% yogurt for sauce.

Put cottage cheese, egg into a container and mix thoroughly, add a spoonful of flour, berries, mix. Pour into a baking dish and bake in the oven until golden brown. You can cook in a slow cooker. Put the finished casserole on a plate.

We're preparing the sauce. Using a blender, beat the yogurt together with the berries. Next, pour the finished casserole with the resulting product.

Healthy sleep is the key to health and weight loss

To lose weight, it is not enough to go on diets and follow the rules of nutrition, healthy sleep also has a positive effect on metabolism.

With lack of sleep in the body, the production of the hormone stucco decreases, and the level of the hormone ghrelin, which is responsible for appetite, increases. That is, with lack of sleep, a feeling of hunger appears, the feeling of saturation is inhibited. As a result, there is a need to have a snack, or a good meal.

Conclusion: it is important not to eat a lot of fat at night, the body should rest at night, and not digest heavy food. Go to bed on time, and the morning will be joyful, full of energy and good mood.

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

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

hot rice

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

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

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

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

With shrimps

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

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

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

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

First meal

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

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

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

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

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

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

Vegetable soup with rice

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

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

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

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

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

For the second

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

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

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

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

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

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

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

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

diet grill

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

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

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

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

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

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

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

Omelet for breakfast

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

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

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

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

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

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

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

Low-calorie does not mean tasteless and nutrient-poor. Fill your fridge with healthy and low-calorie food that promotes health and weight loss!

Although zero-calorie donuts have not yet been invented, this does not mean that the search for healthy and nutritious foods for a low-calorie diet is doomed to failure. Don't fill your stomach with junk food. Think about all the extra exercise you'll need to do to burn off the calories of a whole pizza or a tall glass of chocolate ice cream.

Choosing the right low-calorie foods will help you tip the scales towards burning fat rather than storing it. To make it easier for you to get started, we have compiled a ranking of the top 40 products from different departments of the supermarket.

There is a myth that some foods have a "negative" calorie content, that is, they take more energy to digest than they contain. This is not true, but the supermarket and farmers' markets are full of wholesome, low-calorie foods that do little to contribute to the energy content of the diet. In fact, 35 of the 40 foods listed here have 100 or fewer calories per serving!

If you carefully calculate the calorie content of the menu in order to get rid of centimeters at the waist, it is very important to fill the diet with food that does not leave a feeling of hunger. After all, you don't want to starve all day long.

Good news for muscles and taste buds. Not all low-calorie foods are raw vegetables for salads. The meat, dairy and other departments of the supermarket are a generous haven for excellent food, which, despite the low calorie content, is charged to the top with usefulness like and bright taste.

If you're craving something to chew on but are afraid of taking on too many calories, these supplies will help you get the most out of your diet without the risk of going over your limit.

Vegetables

1. Watercress

4 calories in 1 cup

Your menu needs this low-calorie vegetable. A study by the Centers for Disease Control and Prevention found that among all supermarket products, watercress stands out for its very high nutrient content. Simply put, tiny green leaves give you a giant dose of nutrients. And, like other cruciferous vegetables, watercress is potent.

Like other cruciferous vegetables, watercress is a powerful antioxidant.

Heat olive oil in a large saucepan over medium heat. Cut 3 pears and 1 white potato into slices, send them to the pan. Add 1 tablespoon of grated ginger. Hold on fire for 2 minutes. Pour in 4 cups of vegetable broth, ½ teaspoon salt and ¼ teaspoon black pepper. Bring to a boil, turn down the heat and simmer covered for 20 minutes.

Add 2 bunches of watercress, 2 tablespoons red vinegar, and 2 tablespoons fresh tarragon. Hold on fire for 5 minutes, squeeze the juice of half a lemon and make soup puree from all this. Then pour 1 cup of unsweetened almond milk into the pan and cook for a couple more minutes.

2. Arugula

5 calories per cup

A bunch of spicy greens makes a great topping for a very low-calorie salad or sandwich. Arugula makes up for the calorie deficit with a high dose of vitamin K. In addition, like other leafy vegetables, arugula is a powerful antioxidant. Look for it next to green vegetables like baby spinach.

For a quick sandwich, toast a couple of thin slices of bread in the toaster. Spread one with Dijon mustard, top with thin strips of ham, apple wedges and a bunch of arugula. Press it all down with the second slice.

3. Celery

6 calories per stem

Celery may not have earned the superfood status that made kale the favorite food of skinny jeans fans, but it makes for a great crunchy punch in a low-calorie diet. Celery is an incredibly bulky food, which means you can fill your stomach without a calorie surplus.

Celery is an incredibly bulky food, which means you can fill your stomach without a calorie surplus.

Along with a small amount of calories, you get a hefty dose of vitamin K, an essential nutrient that reduces the risk of death from cardiovascular disease.

Make a hearty soup with chicken and noodles. Heat oil in a large saucepan over medium heat. Chop the carrots, onion and celery, send them to the pan. Cook until the onion becomes soft. Pour in 4 cups chicken stock, ½ teaspoon salt, ¼ teaspoon black pepper, and ¼ teaspoon chili flakes. Simmer until vegetables are tender, then add shredded boiled chicken, boiled soba noodles and fresh thyme.

4. Pak choi (Chinese cabbage)

9 calories in 5 leaves

While kale and spinach get all the glory, this Asian vegetable is worth including in a calorie-limited diet. A member of the cruciferous family is rich in nutrients, especially antioxidants. It has a milder flavor compared to many dark vegetables and will appeal to those who are picky eaters.

Separate bak choi leaves from the stem and finely chop. Cut the stem into thin strips too. Heat oil in a saucepan over medium heat. Add the pak choi stalk, 2 chopped shallots and 2 minced garlic cloves. Simmer for 3 minutes or until stems are tender.

Sprinkle bak choi leaves and 2 teaspoons grated lemon zest. Keep on fire until the leaves become slightly wilted. Remove from heat, drizzle with 1 tablespoon fresh lemon juice and season with salt to taste.

5. Radish

17 calories per cup

Radishes add a slight spicy flavor to dishes and improve their texture. Radish is stingy on calories, but there is plenty of vitamin C in it. Our body needs adequate amounts of vitamin C to support tissue growth and repair, including muscle mass. And don't forget the tops of the green leaves, which are edible and pack a ton of goodness with minimal calories.

Radish is stingy on calories, but there is plenty of vitamin C in it

Drizzle a pound of halved radishes with oil, salt, and pepper. Place the radishes on a baking sheet and bake in the oven at 200 degrees Celsius for at least 35 minutes, or until soft and shriveled. Stir after 15 minutes. In a small bowl, whisk ½ cup plain low-fat yogurt with 1 teaspoon curry powder and 1 tablespoon fresh lemon juice. Serve baked radishes with yogurt sauce.

6. Zucchini

31 calories in one medium zucchini

If you need to "squeeze" a certain amount of calories out of the diet, point the supermarket cart to this vegetable. By doing this, you load it with a host of nutrients, such as hunger-satisfying fiber, potassium, vitamin K and manganese.

Using a vegetable cutter or a sharp knife, cut the zucchini lengthwise into noodle-like strips and fry them for a couple of minutes in olive oil. Top the zucchini noodles with tomato sauce for a low-calorie dinner pasta.

7. Cucumber

22 calories in half a cucumber

Cucumbers are 95% water, making them one of the least calorie foods in the supermarket. The high water content will help you stay hydrated and full, which will reduce the risk of being tempted by brownies. For a little more fiber, leave vegetable cutters on the sideboard because vegetable fibers are found mainly in the skin.

To make the salsa, mix a chopped cucumber with bell peppers, diced avocados, chopped jalapenos, chopped cilantro, fresh lemon juice, and a couple of pinches of salt. Serve with fish dishes.

Fruits

8. Plums

30 calories per plum

The characteristic sweet taste of plums is a great way to satisfy your cravings for sweets without compromising your figure. Moreover, even dried plums from the supermarket are full of antioxidants.

Take 4 pitted dried plums, ½ cup port wine, 1 tablespoon honey, 1 tablespoon balsamic vinegar, 2 teaspoons fresh ginger, 1 teaspoon fresh thyme, 1 teaspoon grated orange zest, 3 whole garlic cloves and ¼ teaspoon salt .

Put it all in a saucepan and cook over low or medium heat without a lid, stirring occasionally until the plums are soft. Serve with grilled chicken breasts.

9. Grapefruit

37 calories in half a grapefruit

If you're looking for a fruit that keeps sugar calories in check, it's time for the grapefruit. Like other citrus fruits, grapefruit is very high in vitamin C. Daily consumption of grapefruit reduces waist circumference, blood pressure and cholesterol levels, which makes the low-calorie fruit also good for the heart.

For a 6-pack-friendly garnish, cut a grapefruit into wedges and place in a bowl, reserving all of the juice. Mix with avocado and finely chopped fennel or dill. Pour in the reserved juice, 1 tablespoon of olive oil, and season with a couple of pinches of salt and pepper. Serve salad dressing garnished with fresh mint.

49 calories per glass

Available in supermarkets year-round, strawberries are not only low in calories and high in fat-burning fiber, but also high in vitamin C. Scientists believe that a high intake of vitamin C improves breathing during exercise. This will definitely come in handy for those who suffer from severe shortness of breath during training.

More importantly, a 2014 study in the Journal of Nutritional Biochemistry found that eating plenty of red fruits and the antioxidants they contain kept coronary disease at bay by improving cholesterol levels.

To make an ultra-nutritious Spanish soup known as gazpacho, combine 1/3 cup water, 1 cup strawberries, 3 medium tomatoes, 1 red bell pepper, ½ cucumber, 2 shallots, 1/3 cup fresh mint or basil, in a blender. 2 tablespoons olive oil, 2 tablespoons red wine vinegar, ½ teaspoon salt and ¼ teaspoon black pepper. Refrigerate for 2 hours and then serve.

11. Nutmeg

61 calories per cup

The sweet, juicy pulp of nutmeg is low in calories but high in vitamin C and heart-healthy potassium. It's great on its own as a snack, but you can also add it to smoothies, yogurt, salsa, and salads. If you've never bought a nutmeg before, go for one that's heavier and has a waxy skin. Avoid melons with soft areas.

The sweet, juicy pulp of nutmeg is low in calories but high in vitamin C and heart-healthy potassium.

For a refreshing salad, toss baby spinach with diced nutmeg, cherry tomato halves, cucumber wedges, crumbled feta cheese and toasted almonds.

12. Blueberries

62 calories per glass

Blueberries are low in calories but high in fiber - an impressive 8 grams per cup. This will help you feel full without the risk of overeating.

By slowing down the digestion of food, fiber helps you feel full, and this is the main reason why plant fibers are so important in the fight against fat depots. Another benefit of blueberries is their impressive nutritional resume, including antioxidants and vitamin K.

Place 2 cups blueberries, 1/3 cup water, 2 tablespoons maple syrup, 1 teaspoon cinnamon, and ½ teaspoon almond extract in a medium saucepan. Bring to a boil, reduce heat and simmer over medium to low heat, stirring occasionally, for 20 minutes.

Dissolve 2 teaspoons cornstarch in 1 tablespoon water, stir into blueberry mixture and cook for 1 minute. Drizzle sauce over oatmeal, pancakes, waffles, cottage cheese, or yogurt.

cereals

76 calories per ½ cup cooked cereal

Bulgur is made from steamed, dried and crushed wheat grains. It cooks quickly and is high in fiber. Bulgur prevents blood sugar spikes. They can lead to the depletion of energy reserves and uncontrolled bouts of hunger, during which there is a high risk of being tempted by food waste.

To make porridge for breakfast, add 2 cups water, 2 cups low-fat milk, 1 cup bulgur, 1 teaspoon cinnamon, and ¼ teaspoon salt to a saucepan. Bring to a boil and cook for 10-15 minutes over medium heat, stirring frequently. You want the bulgur to become soft with the consistency of oatmeal.

113 calories per cup of cooked noodles

Soba noodles have about 50% fewer starch calories than durum wheat spaghetti. Made with gluten-free buckwheat flour, Japanese-style noodles are better for a six-pack chase. Just be sure to buy noodles made from 100% buckwheat, as some wheat flour can sneak in and increase the calorie content of the product.

Cook soba noodles as directed on the package (unlike regular pasta, rinse soba thoroughly after cooking), and serve with salmon, boiled peas, carrots, and shallots. Season with soy sauce, sesame oil, rice vinegar and hot sauces.

15. Teff

128 calories per half cup of teff

Compared to other grains like brown rice and quinoa, this Ethiopian cereal is lower in calories. Tiny grains are mostly made up of germ and bran, the most nutritious parts of any grain. This makes miniature teff a nutritional giant with a ton of different nutrients, including fiber, magnesium, calcium, and phosphorus.

Teff has a malty-nutty flavor, and because it releases starch when boiled, it can be used to make low-calorie puddings, variations on palenta, or breakfast porridge that resembles Hercules in texture.

Tiny grains are mostly germ and bran, the most nutritious parts of any grain.

For a figure-healthy pudding, bring 2 cups of water and 1/2 cup of teff to a boil. Turn down the heat and simmer, stirring, until the grits have absorbed all the water, about 15 minutes.

Let the teff cool slightly and then purée in a blender or food processor with 1 whole banana, 1/3 cup coconut milk, 3 tablespoons molasses or maple syrup, 3 tablespoons coconut powder, 2 teaspoons vanilla extract, ½ teaspoon powder ginger, ¼ teaspoon chopped cloves or cinnamon, and a pinch of salt. Refrigerate for 2 hours before serving.

16. Wheat bran

31 calories in ¼ cup

Consider wheat bran an easy way to add low-calorie foods to your diet. Crowned with an impressive list of nutrients, including magnesium and 6 grams of fiber in a quarter cup. It will help you stay full and lean.

To make delicious wheat bran muffins, combine ½ cup bran, ½ cup oatmeal, 1 teaspoon cinnamon, 1 teaspoon baking powder, and ¼ teaspoon baking soda. Combine 1 beaten egg with 1 cup low fat milk. Add wet ingredients to dry ingredients and spread ¼ cup batter for each cupcake onto a baking sheet.

31 calories per cup

Fatty movie theater popcorn is a calorie bomb, but homemade low calorie popcorn is a great choice for your waistline. Since popcorn is so large, you can easily fill your stomach and have fewer calories than most snacks.

For an Asian-inspired appetizer, combine 1 teaspoon curry powder, 1 teaspoon dried basil, ¼ teaspoon salt, 1/8 teaspoon cayenne pepper, and the grated zest of 1 lime. Sprinkle the seasoning mixture over the popcorn flakes.

18. Rice fritters

35 calories per pancake

If you're craving something crunchy, rice fritters can fill your cravings without the extra calories. Made with puffed brown rice, fritters are also a source of whole grains and carbohydrate energy. Avoid heavily flavored options to stay away from sugars and untrustworthy ingredients.

For a quick snack, spread ricotta cheese on a rice cake and sprinkle with blueberries!

0 calories

Transparent gelatin noodles are made from the crushed roots of the Asian konjac plant. It consists mainly of water-soluble indigestible fibers called glucomannan. There are practically no calories in shirataki.

The noodles have a rather vague taste, but they perfectly absorb the flavors of sauces and seasonings. You can find shirataki in Asian markets or local grocery stores.

Shirataki noodles are made up primarily of water-soluble, non-digestible fibers called glucomannan.

For a quick garnish, make shirataki according to package directions, then drizzle with pesto and garnish with cherry tomato halves.

20. Sandwich Buns

100 calories per one (2 halves)

Flat, thin circles can save you a lot of starchy calories when making sandwiches for lunch and toast for breakfast. Case in point: two slices of regular bread can have twice as many calories. As with any bread, look for buns made from 100% whole grains to nibble on a serving of hunger-satisfying fiber as well.

To make a pizza for one in a couple of minutes, spread a bun with tomato sauce, put Canadian bacon and pieces of low-fat mozzarella on top. Place in microwave until cheese is melted.

Meat

21. Smoked turkey fillet

85 calories per 100 g

When you need to quickly make a sandwich for lunch, choose this meat for a low-calorie snack. Indeed, turkey fillet is one of the leanest meats in the deli section. To avoid added sugars, don't buy honey-smoked fillets.

For a quick, six-pack-friendly snack, cut vegetables like carrots, zucchini, and cucumber into matchstick-thick strips. Brush a stripped turkey with Dijon mustard, sprinkle with chopped vegetables and roll up.

82 calories per 100 g

Tender white cod meat won't fill your boat with calories, but it will provide a solid dose of selenium. Acting as an antioxidant, selenium helps reduce oxidative stress and muscle damage after strenuous exercise. If possible, choose cod from Alaskan waters, as this is one of the more environmentally friendly options.

Blend in a blender or food processor 2 cups arugula, a bunch of parsley, 1/3 cup almonds, 1 minced garlic clove, juice of 1/2 lemon, ¼ teaspoon each salt and black pepper, and ¼ cup olive oil. Pour the sauce over the pan-fried cod.

23. Mussels

86 calories per 100 g

There are many reasons to throw nets in search of mussels! With 10 grams of premium protein per serving, they offer an excellent protein-to-calorie ratio. This is on top of the fact that mussels are considered one of the cleanest types of seafood and give you an impressive dose of ultra-healthy fats.

The European Journal of Sports Science has suggested that consuming omega-3 fats can improve exercise performance by improving blood flow and maximizing oxygen uptake by working muscles.

With 10 grams of premium protein per serving, they offer an excellent protein-to-calorie ratio.

Heat vegetable oil in a large frying pan. Lightly fry the chopped onion and 3 minced garlic cloves for 3 minutes. Add ½ cup white wine and simmer until most of the liquid has evaporated, also about 3 minutes.

Place the halved cherry tomatoes, ½ cup water, and ¼ teaspoon each ground red pepper, salt, and black pepper into the skillet. Saute until the tomatoes start to break down, about 4 minutes.

Now you can pour about a kilogram of mussels into the pan, close the lid and sweat for about 8 minutes until they open. Throw away the ones that are closed.

24. Turkey leg

107 calories per 100 g

It's time to pamper yourself. The flavorful, low-calorie poultry portion contains an impressive 19 grams of protein in just 100 grams and supports muscle growth at full speed. But go easy with oily skin because the above calorie numbers are for meat only. By stewing the chicken legs in water, you will turn a significant part of the connective tissue into gelatin, which will make the meat more tasty, juicy and tender.

Heat the oil in a skillet large enough for the turkey legs over medium heat. Season the turkey with salt and pepper. Place the chicken legs in the skillet and cook on both sides until browned, about 6 minutes. Remove the chicken legs from the pan and turn the heat down to medium, adding more oil if necessary. Sprinkle in 1 minced leek, 2 minced garlic cloves, and 1 tablespoon grated ginger. Saute, stirring constantly, for 5 minutes or until the leek is soft and golden.

Pour one and a half cups of chicken broth into the pan and scrape off any stuck-on pieces from the bottom. Place 1 cup orange juice, 2 sprigs fresh thyme, 1 teaspoon spice mix, ¾ teaspoon paprika, and ¼ teaspoon salt into the skillet. Return the turkey legs to the skillet, bring to a boil, and lower the heat to a medium simmer. Cook covered for 1.5 to 2 hours, or until the meat is very tender, turning the legs every 30 minutes.

108 calories per 100 g

It may not be the most inspiring meat on the supermarket shelves, but if you need massive amounts of low-calorie muscle-building protein, skinless and boneless chicken breast is hard to find an alternative.

A large amount of protein will help to cope with the stomach in two ways: by feeling full and increasing the thermic effect of food, that is, the number of calories that you have to burn just to digest food.

If you need huge amounts of low-calorie muscle-building protein, skinless and boneless chicken breast is hard to find an alternative to.

To make the chicken breast juicy, try poaching it. Place the fillet in a large saucepan and add water to cover the breast by at least 3-4 cm. Bring the water almost to a boil so that single bubbles appear on the surface.

Don't boil! Turn the heat down to low to medium, cover partially and simmer for 15 minutes, or until the meat is cooked through. Adjust the heat as needed during the boil, keeping it at a gentle simmer, and skim off any foam that appears.

26. Pork tenderloin

108 calories per 100 g

Pork tenderloin is a good meat with a high nutritional value that will not make a significant dent in your daily calorie intake. It also contains commendable amounts of a B-vitamin that your body uses to convert the food you eat into energy to get through tough workouts. And don't forget about the protein load: 21 grams in a modest 100 g serving.

Heat 1 tablespoon oil in a large saucepan. Fry 1 diced onion, 0.5 kg chopped pork tenderloin and 2 cloves minced garlic for 5 minutes. Pour 1 cup of red wine into the saucepan and simmer for 5 minutes. Add a jar of pureed tomatoes, 1 cup water, 1 cup brown rice, 1 diced green pepper, 2 teaspoons Dijon mustard, 1 teaspoon dried oregano, and ¼ teaspoon each salt, cayenne, and black pepper. Simmer over low heat until rice is tender, about 30 minutes.

117 calories per 100 g

If you're on the hunt for an inexpensive cut of beef that won't break the calorie bank, it's worth targeting the back of beef. Carved from the area near the hind legs of cattle, this is a type of red meat with a fantastic 6 to 1 protein to fat ratio that will help you build muscle more efficiently. Marinating meat before cooking will make it tender and less likely to dry out during cooking.

In a bowl or shallow baking dish, whisk together ¼ cup olive oil, ¼ cup soy sauce, juice of one lime, and ½ teaspoon cumin powder. Add 700 g beef apple, cover and marinate in the refrigerator for at least 2 hours.

Heat 1 tablespoon oil in a grill pan or regular skillet over medium heat. Remove the steak from the marinade, pat dry and season with salt and pepper. Cook for about 8-10 minutes for a medium rare, turning the steak once during the process. Let the steak rest for 10 minutes, then slice thinly along the grain. Try serving meat in tacos.

BEAN

28. Silken Tofu

36 calories per 100 g

Stores sell a variety of tofu varieties of various textures. Silken tofu is available as "soft", "hard", or "extra hard". This type of tofu has little or no water removed, resulting in a creamier texture and fewer calories than traditional-style, firm pressed tofu.

While not a candidate for stir-fry, silken tofu is great for dishes like puddings, smoothies, dips, and salad dressings. It keeps calories in check and serves as a source of high quality vegetable protein.

To make a low-calorie post-workout shake, try mixing 1 cup coconut water, 85g silken tofu, 1 scoop protein powder, 2 tablespoons ground flax seeds, 1 cup frozen mango cubes, and 1 teaspoon fresh ginger.

29. Refried beans

91 calories per ½ cup

Made from mashed pinto beans, this Mexican staple provides you with a massive serving of hunger-satisfying dietary fiber along with a range of essential nutrients, including magnesium, phosphorus and energy-boosting iron.

Be sure to read the ingredient list on the jar to make sure no fat is added to the product.

Combine roasted beans, ground chili, ground cumin, and fresh lime juice. Spread on bread and place a boiled or fried egg on top.

30. Canned beans

108 calories per ½ cup

Beans are a quick way to add low-calorie plant-based protein and fiber to your diet. The protein and dietary fiber in inexpensive beans will slow down the digestion of complex carbohydrates found in legumes, which will provide a continuous supply of energy and a long feeling of satiety. Some companies already offer canned beans without brine.

To kill a worm at lunch, mix washed and dried canned beans with finely chopped bell pepper, tomato, cucumber, and parsley. Drizzle with lemon dressing.

31. Lentils

115 calories per ½ cup

Few foods can match the nutritional value of lentils. Not only is it stingy on calories, it also provides you with a good serving of muscle-building protein, appetite-suppressing fiber, and a solid list of foods. And she saves a penny too!

Not only is it stingy on calories, it also provides you with a good serving of muscle-building protein, appetite-suppressing fiber, and a solid list of vitamins and minerals.

For a decent veggie burger, place a 1/4 cup of dried green lentils in a medium saucepan and cover with 4 cups of water. Bring to a boil, reduce heat and simmer until lentils are tender, about 25 minutes. Drain the water and set the lentils aside to cool. Place the lentils in a food processor and process until most of the lentils are chopped but not creamy.

Add ½ cup instant oatmeal, 100g soft goat cheese, 1/3 cup chopped walnuts, 1/3 cup chopped oil-dried tomatoes, 2 tablespoons balsamic vinegar, 1 tablespoon Dijon mustard, 1 teaspoon cumin powder, 1 chopped clove garlic, salt and black pepper to taste; turn on the combine and mix into a homogeneous mass.

Blind 6 cakes of the same size and fry them in a greased pan.

Dairy

25 calories in 3 tablespoons

If you're looking for a clean, low-calorie protein, use egg whites. Egg whites are especially rich in essential amino acids, making them superstars in muscle building. Try using egg whites in smoothies as a protein booster.

Place 1/2 cup runny egg whites, 1 chopped zucchini, and 1 cup chopped "cream" tomatoes into a hot skillet. Whisk constantly until the egg whites curdle. Season low-calorie scrambled eggs with hot sauce.

33. Mozzarella, partially skimmed

250 calories per 100 g

If you eat too much calorie-laden fatty cheese, your six-pack will be covered in fat. But you can include cheese in your diet and enjoy it if you keep a piece of low-fat mozzarella in the refrigerator. Compared to regular cheddar cheese, partially defatted mozzarella has approximately 61% fewer calories. Try it with sandwiches, pizza, tacos and scrambled eggs.

You can include cheese in your diet and enjoy it if you keep a piece of low-fat mozzarella in the refrigerator.

Make a caprese pasta salad by tossing durum wheat pasta with canned albacore tuna chunks, partially-skimmed mozzarella cubes, cherry tomato slices, and chopped fresh basil. Whisk together the olive oil, balsamic vinegar, salt and black pepper. Mix sauce with pasta.

83 calories per glass

Milk allows you to get first-class protein without fat calories. There is also a trio of bone builders in a glass of milk: calcium and phosphorus. If you don't mind shelling out, buy organic skimmed milk from cows that haven't been drugged with antibiotics.

Make oatmeal by mixing together half a cup of oatmeal, a quarter cup of plain or vanilla protein powder, one and a half teaspoons of chia seeds, and a quarter teaspoon of cinnamon. Pour in 2/3 cup skimmed milk and top with chopped strawberries and chopped nuts. Cover with a lid and let it brew overnight in the refrigerator.

35. Plain low fat yogurt

137 calories per glass

Low-fat yogurt is a luxurious way to include quality protein and beneficial bacteria called probiotics in your daily diet without the extra calories found in fatty or sweetened varieties. In addition to powerful immune and digestive support, probiotics can even become allies in the fight against excess weight!

Low fat yogurt is a luxurious way to incorporate quality protein and beneficial bacteria called probiotics into your daily diet.

Place 1/2 cup plain yogurt, 1/2 avocado, 1 tablespoon lime juice, 1/4 teaspoon chili powder, and a pinch of salt in a blender. Mix until a homogeneous mass is obtained. Use as a sauce for tacos, steak or fish.

Nuts and dried fruits

36. Almond milk, unsweetened

30 calories per glass

The milk-free nut alternative is made by grinding the skinned almonds in water and filtering the mixture. They are very low in fat compared to whole nuts, so they are a low-calorie option for making cereal, post-workout shakes, or weekend pancakes. Look for the word "unsweetened" on the box. This is a guarantee that no sugar has been added to artificial milk.

Recharge after your workout by mixing 1 cup almond milk with 1/2 cup low-fat yogurt, a couple tablespoons of powdered peanut butter, ¼ teaspoon cinnamon, and 1 cup frozen strawberries.

37. Powdered peanut butter

45 calories per tablespoon

Some companies make powdered peanut butter by pressing the peanuts to remove most of the fat. When you mix the powder with water, you get a creamy paste that doesn't have half the calories of regular peanut butter. But just like with the traditional spread, you will still get nutritional bonuses in the form of protein and dietary fiber. You can even add the powder directly to dishes like oatmeal and protein shakes!

Dilute peanut butter powder with a pinch of cinnamon according to package directions and apply between celery stalks. You will have a snack that will make you feel like a child again.

condiments

3 calories per tablespoon

If you want to add fireworks of flavor to the sauce with almost no calories, be sure to put vinegars in the pantry, for example, from red wine. Some studies show that acetic acid can slow down the digestion of food, which helps control blood glucose and increases feelings of satiety.

For a delicious salad dressing, mix together equal parts olive oil and red wine vinegar, chopped shallots, chopped garlic, Dijon mustard, fresh thyme, salt, and black pepper.

39. Thyme

3 calories per tablespoon

Fresh herbs like thyme, basil, and dill are a great way to liven up dishes and add vibrant flavors with minimal calorie gains. Natural flavor enhancers contain an arsenal of antioxidants that will turn a low-calorie diet into an effective remedy against disease.

Fresh herbs like thyme, basil and dill are a great way to liven up dishes and add vibrant flavors with minimal calorie gain.

Combine 1 tablespoon fresh thyme, grated zest of 1 lemon, 1 teaspoon garlic powder, ½ teaspoon smoked paprika, ½ teaspoon salt, and ½ teaspoon black pepper. Rub this mixture on chicken, steak or pork.

40. Cinnamon

6 calories in 1 teaspoon

When it comes to oatmeal, smoothies, or pancakes, cinnamon will help you enhance the flavor without the calories. A number of studies, including a recent report in Diet Science, have linked cinnamon to an improved glycemic profile, which not only reduces the risk of diabetes, but also helps you achieve satiety, increase energy levels, and reduce the risk of storing fat around your waistline.

For a pudding that won't cause intestinal disturbance, heat half a cup of unsweetened almond milk in a small saucepan over medium-high heat until almost boiling. Remove the pan from the heat, add 85 g of crushed dark chocolate and 2 tablespoons of unsweetened cocoa powder and let sit for 5 minutes.

Stir until the chocolate has melted. Stir in 2 teaspoons grated orange zest, 1 teaspoon vanilla extract, ½ teaspoon cinnamon, and 1/4 teaspoon ground chile. Place the chocolate mixture, 1 packet of silken tofu, and 2 tablespoons of natural maple syrup in a blender or food processor and blend until smooth.

Refrigerate the pudding for at least a couple of hours before serving.

12:59

From simple products it is easy to prepare healthy, tasty dishes for weight loss.

Diet food is not only a minimum of calories, but also a rich taste of dishes, an original presentation, an interesting combination of components. Mono-diets disrupt metabolism, harm the body.

Recipes for preparing simple and tasty low-calorie dishes for weight loss from simple products are the way out for everyone who wants to get rid of extra pounds without harm to health and a painful feeling of hunger.

We are glad to bring to your attention these same recipes for low-calorie dishes for weight loss: with calories, mouth-watering photos, the easiest to prepare, from zucchini, kefir, chicken breast and much more!

Salads

More greens, vegetables, seafood, less fatty, "heavy" sauces. Help burn calories, ground pepper, ginger.

Suitable for filling yogurt, lemon juice, . Greens - any: dill, basil,.

Easy with shrimp

A tasty, tender dish will appeal to diet fans who do not want to eat only unsalted buckwheat and kefir.

The calorie content of the salad is only 237 kilocalories.

Cooking method:

• boil shrimp (150 g) for 7 minutes;
• finely chop the greens (a small bunch of parsley) and medium (thin slices);
• mix boiled seafood with cucumber, herbs, natural yogurt without additives with a fat content of 1%. Black pepper will add a piquant taste to the salad;
• light, healthy salad contains a lot of vitamins, suitable for breakfast and lunch.

The next article is detailed. Lose weight for health!

Have you heard of the egg diet? In our article, general principles, as well as reviews of those who have tried it.

Diet Simeons with a menu for every day -. As well as a description of the methodology and reviews.

cucumber smoothie

Refreshing thick drink contains a minimum of calories (only 35). Cucumber and celery smoothie is an original taste plus a delicate texture.

Cooking is easy:

• peel four large cucumbers, put in a blender;
• wash a bunch of celery greens, remove the twigs, add the leaves to the cucumber;
• pour 100 ml of low-fat yogurt without additives into the blender bowl, juice from half a lime, add salt and black pepper to taste;
• beat a tender mass, pour into tall glasses.

First meal

Down with hearty, rich broths and soups! Thick borscht with fatty pork can also wait!

The ideal option is light, vegetable soups of various consistencies.

The plate should be small, desirable, blue or light blue.

Vegetable soup with zucchini and herbs

Healthy and tasty dish made from simple ingredients. An obligatory element is celery greens, which burn extra calories.

If desired, you can add chicken fillet, cut into cubes. Together with vegetable soup, the body will receive only 130 calories.

Preparing the dish is easy:

• boil water in a saucepan (3 l), add salt (a teaspoon);
• put a couple of tablespoons of green peas, diced (2 medium without skin and seeds), (2 pieces), (large head);
• put bay leaf (2 pieces), chopped celery greens, put on a quiet fire (make sure that the soup boils);
• after a third of an hour, add parsley and dill, 5-6 black peppercorns, 1 tbsp. l. vegetable oil, boil for 5 minutes;
• add low-fat sour cream in portions.

Tomato cream soup

The hostess does not have to stand at the stove: the soup is fresh, with bright notes. 100 g contains only 50 calories.

Cooking instructions:

• scald six ripe ones with boiling water, quickly remove the skin, chop with a blender. Pour 1 tbsp into the tomato mass. l. freshly squeezed lemon juice, 4 tbsp. l. boiled water;
• chop a bunch of parsley, chop a clove, grind with a pinch of salt and fragrant black pepper, sugar (a teaspoon), add to the tomato mass, beat;
• pour tomato soup on plates (2 servings), put low-fat sour cream.

Main dishes

Easy to cook from vegetables, meat, fish low calorie meals. Greens, spices, lemon and lime juice will add spice and enhance the taste. Useful boiled, stewed, baked dishes.

Fried potatoes, meat medallions with mayonnaise and mushrooms are not needed when losing weight.

Beef with original sauce

Healthy eating for weight loss is not only vegetables. Meat lovers will surely like tender beef with sour-milk gravy ( the number of calories per 100 g of the dish - 295).

How to cook:

• chilled meat (300 g) medium-sized cut, boil;
• half an hour before readiness, put a bunch of parsley, thinly chopped onion, salt, pepper lightly. Put the bay leaf later, 3 minutes before turning off the broth;
• chop a bunch of dill in a blender, then pour in 2 tbsp. l. natural yogurt, put two crushed garlic cloves, add 150 ml of low-fat kefir. Beat the mass again, pour into a bowl;
• Put the pieces of beef on a plate, pour with a gentle sauce.

More than indicated in the recipe, you do not need to take meat: beef is tasty and tender only freshly cooked.

Steamed carrot and pumpkin cutlets

"Vitamin bomb" for breakfast. Half an hour of time - and you can pamper yourself with fragrant cutlets.

It turns out about 20 pieces, the total calorie content is 800 kcal (for the whole dish).

How to proceed:

Squash caviar

Prepared taking into account the requests of losing weight ( per 100 g of caviar - only 97 calories), a tender vegetable mass is suitable as a side dish for boiled chicken fillet.

A little spices, herbs - and an insipid dish will become not only healthy, but also tasty.

What to do:

• peel 2 zucchini from the skin, remove the seeds, cut into cubes, boil in a small amount of liquid or steam;
• dip a large tomato in boiling water (hold for 1 minute), remove the skin, grind or chop with a blender;
• chop the finished zucchini, add a little parsley and dill, on the tip of a teaspoon of black pepper, two bay leaves, tomato mass, a little salt, sugar;
• Stew the vegetable mass over low heat for 10-15 minutes, no more. 2 minutes before the end of the process, pour in a tablespoon of olive oil;
• serve zucchini caviar cold.

Mackerel for a couple

A minimum of calories - a maximum of taste and benefit. Delicate sea fish contains Omega-3 fatty acids, vitamins.

It takes a minimum of time to prepare a hearty, but low-calorie meal ( 190 calories per 100 g fish).

Step-by-step instruction:

• gut a small mackerel, wash, lightly salt, cut the skin from the side that will be on top when cooking;
• put a little parsley, a piece of butter, three slices of lemon inside the carcass;
• put mackerel in a double boiler, pour lemon juice on top;
• after a quarter of an hour, the tender fish is ready.

Casserole with chicken fillet and broccoli

The dish is suitable for breakfast and lunch. Juicy casserole contains 160 calories per 100 g meal.

How to cook:

• boil broccoli (500 g) for 5 minutes, pour over with ice water to preserve a pleasant color;
• in a bowl, beat 2 with a glass of milk;
• (3 pieces) cut into thin rings;
• grind chicken fillet plus a large onion in a blender or scroll through a meat grinder, add a little black pepper and salt;
• grease the form with vegetable oil, sprinkle with breadcrumbs, put the broccoli, then chopped bell pepper, then ground chicken fillet with onions, smooth;
• pour the egg-milk mass on top, sprinkle the casserole with hard cheese (100 g);
• put in the oven. Enough 30-40 minutes (temperature - 180 degrees);
• garnish with parsley when serving.

Zucchini with sour cream

Nutritious, satisfying enough, but without harm to the figure - this is how you can characterize this vegetable dish. Calorie low - 43 calories for 4 servings.

How to cook:

• cut two peeled zucchini into large cubes, if the seeds are large, be sure to remove;
• put in a saucepan, add 3 tbsp. l. water (when stewing, vegetables will release juice), add a little salt and sugar;
• simmer over low heat (about 15 minutes);
• in an almost ready dish live 2 tbsp. l. sour cream 15% fat, pour in a teaspoon of vegetable oil, simmer for another 5 minutes.

Zucchini with minced chicken and cheese in the oven

An interesting option for the summer menu. The dish for weight loss turns out to be juicy, satisfying, with acceptable calories (95).

“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.