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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 courses

Easy to cook from vegetables, meat, fish low calorie meals. Greens, spices, lemon and lime juice will add piquancy 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).

Dieting is a tough challenge for many of us. Agree, sometimes you really want to quit everything and arrange a real celebration of your stomach! Is it possible, while following a diet, to eat tasty and satisfying? As it turned out, quite. With Povarenok, you will definitely not go hungry, because the site contains a great many recipes for wonderful diet dishes! Stop denying yourself everything - from now on it is absolutely useless!

Popular low-calorie main dishes

It is unlikely that there is such a person in the world who would be completely indifferent to pilaf. The main thing is to know good recipes. Try to cook a wonderful dietary pilaf with vegetables and wild rice - once it was Leonid Brezhnev's favorite dish! And now everyone will like the unusual combination of rice with mushrooms and vegetables!

Another great option for all rice lovers is turkey diet rice - this fragrant and light dish made from steamed long-grain rice with pieces of tender turkey meat definitely deserves to appear on your table!

Pasta lovers will also find a lot of suitable recipes for themselves. For example, you can cook a great diet pasta from durum wheat. It is especially tasty in combination with vegetables and spices!

Dietary fish casserole will not stand idle either - this light and incredibly tasty dish is eaten with truly lightning speed!

If you want to taste chicken, cook diet chicken breast in kefir. Eating it is a real pleasure, because it is so tender and fragrant!

Hearty cabbage rolls and dumplings

Stuffed cabbage fans who are on a diet will definitely be able to appreciate the dietary lazy cabbage rolls - not time-consuming and insanely delicious!

And diet lazy dumplings not only cook quickly, but also delight with their unsurpassed taste even without sour cream - tender and refined, they will appeal to even the most fastidious gourmets!

Delicious meatballs and meatballs

Delicious green meatballs will delight you with the most healthy combination of chicken and broccoli! By the way, they are great not only for dietary, but also for baby food, so be sure to pay attention to this wonderful dish!

Those who dream of losing weight strive to find the necessary diet. Today, more than ever, there is a lot of diverse, sometimes contradictory advice on this matter. Some advise mono-diets, others - alternating meals with fasting days ... and not list everything.

It may not be worth blindly believing that only a small number of calories will lead to weight loss, but it is worth remembering that calories are the energy needed for the body. And the amount consumed should be commensurate with the amount spent. So without low-calorie dishes in modern conditions can not do.

Let's start with salads. After all, they are the easiest to make low-calorie. Most often, salads include vegetables and fruits, and they have the least calories.

apple;
grapefruit;
pear;
kiwi;
pomegranate;
natural yogurt.

Cooking time - 15 minutes.

Calorie content - 46 kcal.

Other fruits can be taken, the main thing is that they are not sweet, like banana, grapes, orange. And most importantly, dressing for a low-calorie salad should not consist of sour cream, and even more so of mayonnaise. Natural yogurt is best. It will completely replace sour cream to taste, but there is almost no fat content in it.

So, cut all the fruits into cubes, remove the kernels from the pomegranate, kiwi can be cut into rings. Apples and pears should not be peeled. It contains the main vitamins and minerals necessary for a person. And in a diet, they are required in larger quantities, since the rest of the food cannot compensate for them.

Put everything in a salad bowl, pour yogurt, mix a little. All ready to use.

Vegetable salad

carrots - 1 piece;
Chinese cabbage - 1 fork;
leaf lettuce;
any greens to taste;
Margelan radish - 1 medium;
lemon.

Cooking time - 20 min.

Calorie content - 42 kcal.

Finely chop the cabbage, chop the salad in the same way. Tear the greens with your hands. So it will retain more useful things than when cutting with a knife. Cut the radish into thin strips. Squeeze the juice from one lemon and drizzle over the vegetables. Mix well.

You can salt a little. But at the same time, remember that salt will retain fluid in the body, and the process of losing weight will be much slower. Filling with nothing more than lemon juice is not worth it, since the calorie content will immediately increase. Especially high-calorie olive oil.

So, if you really want to add fat, then it is better to use 2-3 teaspoons of unrefined sunflower oil, it has the least calories. Flaxseed oil is also recommended. It is low-calorie and extremely useful for weight loss. But it has a specific taste and smell, therefore - not for everyone.

Soups for weight loss

With any diet, lunch and liquid nutrition are required.

Therefore, consider options for low-calorie soups.

tomato soup

This is a lean soup. Prepared exclusively from vegetables and without frying. It is known that you can lose weight by eating potatoes, if you do not eat them with butter, lard, etc. After all, it's not just about calories, but how foods are combined. In some combinations, the calorie content instantly increases.

Soup ingredients:

white cabbage - 100 grams;
Brussels sprouts - 100 grams;
broccoli - 100 grams;
potatoes - 2 tubers;
bell pepper - 1 piece;
greenery;
tomatoes - 3 pieces.

Cooking time - 40 min.

Calorie content - 23 kcal.

Boil water, put chopped white cabbage into it. Let it boil. Then add potato cubes. Put Brussels sprouts in whole heads, and broccoli in florets. Cook for 15 minutes.

Then dip the bell pepper rings and tomato slices into the soup. Cut two tomatoes into slices. Pass another through a strainer so that juice and mashed potatoes get into the soup. Simmer over low heat for another 10 minutes. Then add any greens in abundance, without restrictions.

Can be a little salty. It will also help to reduce calories if you put pieces of pumpkin or zucchini instead of potatoes.

Chicken soup

Meat is an indispensable product, especially for dietary nutrition. The main thing is that the meat should be lean. The most suitable is chicken or turkey breast.

For a low-calorie meal, you need to prepare:

chicken breast - whole medium-sized;
carrots - 1 piece;
onion - 1 piece;
rice - half a glass;
greenery.

Cooking time - 1 hour.

Calorie content - 25 kcal.

Remove the skin from the breast and cook until tender. Then remove from the broth and cut into slices.

Pour rice into the broth. Brown or parboiled rice is best for a low-calorie soup. These species have a lower starch content. And the one that is in the absence of frying in oil will not be able to combine with fat and disrupt the dietary lightness of the dish.

Chop onions and carrots, put in a pan, add a few tablespoons of broth from the pan and blanch for five minutes. Add more broth if necessary.

Meanwhile, send the chopped meat to the broth. The last to put blanched onions with carrots and simmer for 10 minutes over very low heat.

Season generously with herbs and serve.

Buckwheat soup

Everyone has long known that it is buckwheat that a person is revered for losing weight. Although this is not the lowest-calorie cereal, it still contains a lot of vitamins, minerals and salts that are extremely important for weight loss. In addition, boiled buckwheat is delicious without any additives, even without salt. This gives it an advantage over other cereals.

For cooking you will need:

buckwheat - 1 glass;
mushrooms - 200 grams;
carrots - 1 piece;
onion - 1 piece;
raw egg - 1 piece;
corn flour - 4 tbsp. spoons;
chicken broth - 2 liters;
boiled potatoes - 4 pieces;
bay leaf, salt, herbs.

Cooking time - 1 hour.

Calorie content - 38 kcal.

Pour the washed buckwheat into the boiling chicken broth, preferably from the breast. Add salt and parsley. As soon as it boils, reduce heat and simmer, closing the lid.

Blanch finely chopped onions and carrots in a saucepan with a small amount of broth until the carrots give up their juice and color. Then add chopped mushrooms. Blanch five minutes.

You can take any mushrooms: canned, frozen, dried, fresh - whatever you have. Dried should be boiled or soaked before cooking. Frozen thaw in cold water. It is not advisable to use canned ones; preservatives that do not contribute to calorie reduction can be added there.

In a separate bowl, prepare mashed boiled potatoes, beat in an egg, add 2-3 tablespoons of broth and flour there. Knead a sticky dough.

Then, with the tip of a teaspoon, scoop up a little of this dough and, dipping it into the boiling soup, lower the dumplings there.

As soon as all the dumplings are sent to the soup, they have increased in size and floated to the surface - the slimming soup is ready.

Sprinkle the dish well with herbs and serve.

Rye bread croutons are ideal for such a low-calorie soup. To do this, cut the stale bread into small pieces, thin strips and put in a warm, no more than 150 degrees oven. Dry, stirring occasionally, so that the heating is more uniform. After taking out the finished crackers, cool them. Serve instead of bread.

Second courses for weight loss

Not a single person eats only soups, everyone eats second courses, and those who follow a low-calorie diet are no exception. What can be prepared for this?

Lean meat, fish, vegetables - all these foods are ideal for a low-calorie menu.

It is best to steam or bake in the oven. So the food will retain nutrients, but will not be saturated with fats.

For this low-calorie dish, you can take absolutely any vegetables, depending on taste. For example:

eggplant;
Bulgarian pepper;
tomato;
vegetable marrow;
broccoli;
cauliflower.

Cooking time - 40 min.

Calorie content - 32 kcal.

The quantity can be arbitrary. You can all equally, but you can diversify.

So, you should cut the eggplant into thick rings, if it is large and thick, then into half rings. Pepper - slices. Zucchini - thick straws. Tomatoes - transverse circles. Disassemble the cabbage into separate inflorescences, cut the largest ones in half.

Now put all the vegetables neatly and evenly in one layer on a grate, slightly oiled, so that they do not stick. Put the grate in an oven heated to 170-170 degrees over a baking sheet so that the juice from the vegetables flows into the container. Bake for 15-20 minutes until browned.

You can eat such a dish for weight loss both hot and cold, the temperature will not affect the taste of baked vegetables in any way.

Veal with mushrooms and potatoes

You should prepare:

lean meat - half a kilogram;
mushrooms - 200 grams;
potatoes - 4 pieces;
cheese - 50 grams.

Cooking time - one and a half hours.

Calorie content - 53 kcal.

Wash the potatoes well and do not peel. Slice each potato about a third of its thickness lengthwise. Lubricate this slot a little with oil, preferably creamy, it has fewer calories than vegetable oil. Gently place finely chopped mushrooms there.

Place these "sandwiches" in a flat pan without a handle or in a baking sheet with high sides and put in the oven. Place the potatoes cut side up.

At a temperature of 170 degrees, bake for 40 minutes or a little less if the potatoes are small. Five minutes before the readiness, remove the baking sheet and put a piece of cheese in each potato. Cheese, for obvious reasons, should be taken low-fat. Place in the oven for another five minutes to melt the cheese and bake.

During this time, you need meat, it is better to cut the veal into transverse pieces of medium thickness, no more than one and a half cm. Add a little salt, you can add aromatic seasonings. Fry without fat in a non-stick frying pan or on a contact grill. Young lean meat will bake quickly, in the absence of fat it will not become fried, which is not recommended for weight loss.

Serve on the table in a large flat plate: a slice of meat and one potato. This low-calorie dish can also be eaten cold. After all, there is not a drop of fat, which means that nothing will freeze.

Desserts for weight loss

Well, who wants to give up desserts, even if on a diet? You can not do this if you cook the right dessert. Even pies and cookies can be eaten and lose weight.

Apple Pie

Very light, tender cake without dough.

Apples - one and a half kg;
flour - 1 cup;
semolina - 1 glass;
granulated sugar - 1 glass;
soda - a quarter of a teaspoon;
butter - pack.

Cooking time - 1 hour.

Calorie content - 47 kcal.

Apples need to be grated, of course, having previously cleaned them from the core.

In a separate container, mix sugar, flour, semolina and soda. Should be a crumb. This will be the dough.

Now prepare a deep baking sheet or form, line the bottom with parchment. Pour a layer of crumb dough onto paper, then a layer of apples. Repeat layers until you run out of food. The top layer must be made of dough.

Lay the oil on the surface in thin slices.

Put in the oven and bake at a temperature of about 200 degrees for 40 minutes. During this time, the low-calorie pie will brown.

Remove, cool and cut into cakes.

It turned out to be a very easy dessert for weight loss. There is no dough in it, sugar caramelized apple juice and it turned out between the sandy layers of jelly.

Will need:

"Hercules" flakes - a glass;
banana - 1 piece;
honey - 2 tbsp. spoons;
raisins - 2 tbsp. spoons.

Cooking time - 30 min.

Calorie content - 28 kcal.

Banana should be ripe and soft. It needs to be mashed with a fork. Add oatmeal to it. Just do not need to take flakes for cookies without cooking, regular ones are better. You can use not only oatmeal, but also mixtures of cereals.

Pour the raisins soaked in cold water into the mass. Stir until the raisins are evenly distributed.

Bake at 180 degrees for 15 minutes. The cookies will be soft and chewy at first. But its readiness will be visible in color. Remove the sheet and cool the cookies. When it hardens, carefully remove it from the paper.

A wonderful low-calorie dessert for slimness: no flour, no sugar, no fat. But there are fruits. You can add nuts to these cookies.

It turned out quite tasty, varied food for weight loss. It seems that there is an answer to the question: what to eat to lose weight.

But you must definitely remember that, no matter how non-caloric dishes are, you must definitely follow the diet and volume.

If the salad is made from cabbage, this does not mean that it can be eaten in a bucket. After all, each product initially contains both sugar and fats. That is why you should carefully observe the number of products on the menu.

And finally, another recipe for a delicious low-calorie dish is in the next video.

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 strong 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 the fight against extra pounds, you always have to fight with appetite. As a rule, delicious food is not dietary, and the most low-calorie dishes in the diet for weight loss do not taste at all. But eating right, enjoying food is real, you just need to add a little knowledge about the calorie content of the foods you eat and connect your imagination. There are many delicious and simple recipes that can diversify yours.

Recipes for low-calorie dishes with calories with a photo

There is one main rule in dietary cooking - allow yourself to eat everything, just use low-calorie ingredients for dishes. When losing weight, use a double boiler, grill or oven for cooking diet food, and forget about cooking in a pan. The basis of the low-calorie menu is this. When losing weight, it is allowed to include in the diet lean meat, fish and seafood (mussels, shrimp, squid), dairy products, mushrooms, chicken liver, rice, buckwheat.

It is important for a dieter to know that the higher his physical activity, the more calories the body needs to keep the body normal. When counting calories while losing weight, keep in mind that:

With age, the body's need for calories decreases.
Women burn fewer calories than men.
Pregnant and lactating women burn more calories.
In children, the daily caloric intake depends on age.
Mental work requires fewer calories than physical work.

Can be used in low calorie meals. To do this, it is advisable to use an online calculator on the Internet or keep a personal calorie diary and enter the information contained on the product packaging there. The average number of calories consumed during weight loss is set in the range from 800 to 1500 calories per day. Let's figure out how to cook delicious diet meals from easily accessible and simple products for every day. We offer several recipes for quick cooking for weight loss with calorie counting.

Salad with shrimps, vegetables and herbs

An easy and nutritious low-calorie weight loss dish, shrimp salad, which can be served for breakfast or dinner, contains the following ingredients:

170 g large shrimp;
one cucumber;
150 ml of one percent yogurt;
bunch of parsley and dill;
ground black pepper, salt.

Cooking method:

Boil the shrimp in lightly salted water (5-7 minutes).
Cut greens and cucumber.
Mix peeled shrimp with vegetables, herbs, spices to taste.
The energy value of the dish is 237 calories.

Grilled meat with vegetables

Meat dishes can also be low-calorie if you use lean beef, turkey, rabbit meat. We offer to include in the diet for weight loss a recipe for a low-calorie grilled beef steak with vegetables. Ingredients for 4 servings:

650 g beef steak;
2 zucchini;
50 g plums. oils;
one bulb;
tsp grated lemon peel;
20 g chili;
spices, herbs.

Cooking method:

Mix together 2.5 cm thick pieces of beef, onion cut into large rings, and zucchini into diagonal slices.
Add chili, spices, mix, leave for a few minutes.
Mix oil, herbs, lemon zest, a pinch of salt.
Place the beef on the grill, cook for 5 minutes on each side, then set aside.
Grill the vegetables, turning over for about 8 minutes.
Spread the steak with lemon-spicy sauce, serve with vegetables and herbs.
The energy value of the finished dish is 2100 calories.

Chicken baked with cheese in the oven

Ingredients:

250 g chicken fillet;
one tomato;
2 tsp low-fat sour cream;
50 g of cheese;
spices.

Cooking method:

Rinse the fillet, cut into thin strips.
Cut the tomato into large rings, and grate the cheese.
Put the spices into the meat, mix, place on a baking sheet.
Put the tomatoes on top, grease them with sour cream.
Sprinkle grated cheese on top of all products.
Put to bake for 40 min.
The energy value of the dish is 650 calories.

Recipe for a simple zucchini casserole with minced meat

Ingredients:

3 zucchini;
500 g minced chicken;
one bulb;
200 g of hard cheese;
3 tomatoes;
2 chicken eggs;
200 g homemade sour cream.
spices.

Cooking method:

Fry the chopped onion and then the minced meat until tender.
Grate the zucchini on a coarse grater, squeeze out excess moisture.
Whisk eggs with sour cream.
Lay in layers in a baking dish: first minced meat with onions, and then zucchini.
Pour in sour cream mixture.
Place sliced tomatoes on top, sprinkle with grated cheese.
Bake for half an hour at an oven temperature of 180 degrees.
The energy value of the dish is 1450 calories.

Braised cabbage with potatoes and chicken

Ingredients:

1 small chicken breast;
500 g potatoes;
200 g of cauliflower;
one onion;
one carrot;
spices, herbs.

Cooking method:

Cut the onion into half rings.
Grate the carrot.
Lightly fry vegetables in sunflower oil.
Cut the chicken breast and add to the onion with carrots, simmer for 10 minutes.
Disassemble the cabbage into small inflorescences, boil in lightly salted water for 5 minutes, put in a cauldron for stewed foods.
Boil potatoes in their skins, peel, cut into slices, combine with all products.
Salt, pepper, simmer for 15 minutes.
Serve with chopped parsley, dill or other herbs to taste.
The energy value of the finished dish is 1220 calories.

Steamed pumpkin and carrot cutlets

Ingredients:

400 g pumpkin;
3 carrots;
one chicken egg;
100 ml of milk;
2 tbsp. l. semolina;
spices.

Cooking method:

Grate pumpkin and carrots.
Stew carrots in milk until tender.
Pour semolina into the pumpkin-carrot mass, mix, cook until cooked for about 10 minutes.
Put the spices to the mass, knead the dough, leave for 5 minutes.
Make cutlets from the dough, put them in a double boiler for 20 minutes.
The energy value of the dish is 800 calories.

Baked fish with celery

Ingredients:

1 carp (600 g);
2 cloves of garlic;
lemon juice;
200 g of celery root;
spices.

Cooking method:

Sprinkle the peeled carp with lemon juice.
Lightly sauté diced celeriac.
Put celery in a mold, carp on top, chopped garlic on top, sprinkle with vegetable oil, bake in the oven until tender.
Serve the dish to the table with chopped greens.
The energy value of the dish is 660 calories.

What to cook diet sweet dishes for weight loss

In the process of losing weight, it is not necessary to limit yourself to sweets. There are many low-calorie meals that are not only beneficial but also delicious. A sweet diet is milk salads, fruit cocktails, cottage cheese desserts. The main thing is to observe: meals should be carried out up to 5 times without snacks. If the feeling of hunger interferes with a fulfilling life, then nutritionists recommend drinking mineral or ordinary purified water. We offer several sweet recipes for weight loss.

Hearty cottage cheese casserole in a slow cooker

Components:

400 g 9% cottage cheese;
2 eggs;
2 medium apples;
2 tbsp. l granulated sugar;
1 st. l. semolina;
Art. l. drain. oils.

Mix sugar, cottage cheese, eggs, semolina.
Peel the apples, grate them, then add to the curd mass.
Lubricate the multicooker bowl with oil, then lay out the mass.
Cook the casserole for 50 minutes in the "Baking" mode.
The output of the dish has 940 calories.

Delicious milk jelly on kefir

Components:

500 ml of 1% kefir;
Art. granulated sugar;
2 tbsp. l. thick homemade sour cream;
1.5 st. l. gelatin.

Pour 3 tbsp into gelatin. tablespoons of cold water, leave to swell for a few minutes.
Put the swollen gelatin in a water bath until it becomes liquid.
Pour sugar into kefir at room temperature, beat thoroughly with a mixer until completely dissolved.
Add sour cream to the mass, beat for 3 minutes.
Pour in liquid gelatin, beat with a mixer at high speed.
Pour kefir jelly into molds, put in the refrigerator until completely solidified (4-5 hours).
The finished dish has 180 calories.

Oatmeal cookies for tea

Components:

100 g of oatmeal;
100 ml low-fat kefir;
250 g of 1% acidophilus;
1 medium apple;
2 tsp honey;
vanillin, cinnamon, candied fruits - to taste.

Pour oatmeal with kefir.
Let the mass brew for 40 minutes.
Grate an apple on a coarse grater.
Mix the ingredients.
Bake on parchment for half an hour at an oven temperature of 200 degrees.
The finished dish has 650 calories.

Protein dessert - cottage cheese pie

Components:

300 g 9% cottage cheese;
2 eggs;
350 grams of wheat flour;
1 st. granulated sugar;
150 g plums. oils;
vanillin.

Freeze the butter, then grate it.
Add flour, half a glass of sugar to the butter and grind until crumbly.
Beat eggs separately, add cottage cheese, vanillin, remaining sugar.
Thoroughly mix the curd mass until smooth.
Put three layers in a baking dish: crumbs, curd mass, crumbs.
Preheat the oven to 180 degrees, bake the cake for half an hour.
The energy value of the dish at the exit is 2570 calories.

Video: low-calorie daily menu for weight loss

In order to achieve results during weight loss, you can not eat restricted. A low-calorie menu should be balanced, so be sure to include proteins, fats and carbohydrates in your diet. With such nutrition during weight loss, your body will function normally. The essence of a low-calorie diet is the strict consumption of low-calorie foods. The advantage of such a menu is the rapid weight loss due to fat accumulation. See the video for an example of a low-calorie diet for weight loss for a day: