What to cook when on a diet. Healthy and tasty: quick diet dishes

Circumstances often arise that limit or prohibit the use of one or another. Problems with excess weight or health (often these two factors are interrelated) dictate selective food consumption - dieting. In this case, what choice should you make: continue to consume your usual and not always healthy food, receiving taste pleasure, or give it up in favor of a slim figure and maintaining health.

Modern dietetics gives the following unequivocal answer: “Food must be safe,” which means that certain restrictions cannot be avoided. But modern cooking is able to offer a large selection of dishes that combine benefits and high taste. Therefore, to the delight of gourmets who adhere to a diet, we can safely say that healthy food can be delicious!

A therapeutic diet is the prevention of many diseases.

There are diets for losing weight and further maintaining physical fitness and directly medical (therapeutic) diets.

The second type is an extensive block of M.I. Pevzner’s number system, developed taking into account a particular disease.

Here strict restrictions and unambiguous indications are used in the selection of products. More detailed information and specific recommendations on a therapeutic diet can be obtained from medical sources.

The process of losing weight is also directly related to health. Excess weight is the cause of many diseases. In pursuit of an attractive and slim figure, it is important not to go to extremes: using an inappropriate diet (fasting, “fast” diet) can cause serious and irreparable harm to health, while a well-chosen one will strengthen it.

There are many specialized centers where nutritionists will help you create an effective and healthy dietary program, taking into account the physiological characteristics of the client.

How to cook delicious diet food

In order for the dietary dish to be tasty, you must:

Select suitable ingredients;
Cook them correctly;
Know a few culinary “secrets” to improve it taste properties.

Dietary products are the basis of tasty and healthy food

Fish cooked in a slow cooker retains its beneficial qualities.

Low-calorie natural products are considered dietary.

They must be fresh and seasonal: for example, filling store shelves in September and October are the most useful.

Diet food should provide complete, balanced nutrition by providing the body with the necessary proteins, fats, carbohydrates, vitamins and minerals.

However, not all types of these substances are suitable for diet menu. Nutrients:

seafood
chicken
turkey
veal
low fat cottage cheese
mutton
pork

fish fat
sunflower, flaxseed, olive and others
all types fatty meat
butter
margarine

Carbohydrates. Slow carbohydrates:

fresh vegetables
greenery
cereals: , buckwheat
bread (wholemeal flour)
pasta ( durum varieties wheat)

Fast carbohydrates:

sugar, honey,
baking,
drinks with sugar,
white rice

How to cook delicious diet food, watch the video:

The combination of dietary products makes up a variety of dietary dishes:

Cocktails based on the addition of: cinnamon, carrots, red pepper and persimmon, cucumber, peas, broccoli, ginger; Vegetable and fruit salads; Porridge: rolled oats, buckwheat, millet, lentils, oatmeal, both separately and as a side dish for meat or fish; Soups: pumpkin, onion, beet, pea, lentil, broccoli and spinach; diet soup with meatballs, dietary borscht and other;
Meat dishes: rolls, goulash, meat envelopes, aspic of all varieties dietary meat; Fish dishes: fish soup, fish soup, baked fish; Dessert: carrot casserole, cottage cheese casserole, Cheesecake, curd and berry cheesecake, diet tiramisu cake; Bread with added bran, yeast-free, rye (consume in moderation); Fresh juices.

“Black” list of foods in dietary nutrition:

Carbonated drinks;
Alcohol;
Chips;
Salt;
Sugar;
Mayonnaise;
Cakes, sweets;
Grape;
White yeast bread.

Delicious diet food. Cooking correctly

Diet food contains many beneficial properties.

In the process of creating a dietary dish that combines beneficial features and high taste characteristics, the method of its preparation plays an important role.

thoroughly wash the vegetables and remove the peel with a stainless steel knife;
greens are processed in two stages: washed thoroughly, then soaked in large quantities water and washes again;
red cabbage, after removing unusable leaves, is doused with boiling water;
colored - soaked in salted water.

You should completely avoid frying when preparing meat, fish and vegetable dishes. Great alternative This is done by stewing, baking, boiling and poaching foods:

It is recommended to cook meat and vegetables over an “open” fire (use a frying pan with a wire rack);
The softness and juiciness of boiled products will be ensured by their preparation in minimally boiling water (characterized by “lonely” bubbles);
Meat, vegetables and fish baked in special waterproof paper will retain their beneficial properties and will pleasantly surprise you with their tenderness and juicy taste;
and vegetables in a pot are best preserved nutrients, vitamins and microelements.

Culinary “secrets” for improving the taste of diet food:

To improve the taste, food should be prepared in small quantities and for one time;
Using a variety of spices (garlic, rosemary, oregano, Bay leaf, basil, pepper and more) will help compensate for the absence or minimized use of salt;
Excellent sugar substitutes are: dates, raisins, figs, pears, prunes, dried apricots, apples;
Usage different varieties vegetable oil: flaxseed, sunflower, olive, corn, coconut, cottonseed. Everyone has their own individual taste: right choice the type of oil for a particular product is the key to a tasty dish;
The more beautiful and original the dish is presented, the more likely it is that people will want to try it.

5 recipes for a delicious diet

Apple smoothie with kefir is very healthy and dietary.

Properly prepared diet food can be no less tasty and nutritious than food from the “regular” menu.

A variety of recipes makes it possible to choose a dish to suit every taste: from light breakfast before holiday dessert. Taste pleasure – and not a gram excess weight!

Ingredients: one or two apples, a glass of medium (low) fat kefir, cinnamon - on the tip of a teaspoon.
Method of preparation: peel the apples, chop them, place in a blender. Pour in kefir and beat until the apple is completely chopped. Add cinnamon to the cocktail.

Beetroot and bean salad.

Ingredients: (2 pcs.), half a glass of beans, garlic (1 tooth), olive oil for dressing, vinegar (15 ml), mustard (5 g), salt, black pepper to taste, parsley. Method of preparation: boiled beets peel and pass through a coarse grater, add boiled beans and grated garlic. Mix the remaining ingredients to a sauce consistency. Season the salad with the resulting sauce and garnish with herbs.

Rassolnik with olives.

Ingredients: for 2 l. water cauliflower– 200 g, pitted olives – 300 g, bay leaf – 2 pcs., vegetable oil – 2 tbsp., pearl barley (rice) – 150 g. – 1 pc., potatoes – 3 pcs., dill , a pinch of cloves, parsley or celery root. Cooking method.

It often happens that a person, having decided to lose weight, rushes to extremes, considering healthy eating or a forced hunger strike diet, supposedly this is the only way to lose those hated pounds. In fact, this is not true at all.

A person losing weight should under no circumstances refuse to eat, so as not to disrupt hormonal background The body needs breakfast, lunch, and dinner. The only thing that needs to be taken into account is that there should be dietary food on the table; it will help with the problem of excess weight, without harming your health, but, on the contrary, strengthening it.

What to exclude in your diet

Fats, flour and sugar-containing foods are the highest in calories, so diet food for weight loss excludes them from the diet of a person who has decided to lose weight. These are all sweets (cakes, candies, carbonated drinks and others that contain sugar), bakery and flour products (pasta, buns, cookies), fatty foods (lard, sausages, cheeses, mayonnaise) and other products not related to such kind of food as diet food.

Diet recipes are actually varied, that is, dietary nutrition in no way means giving up goodies. You just have to remove the above products from the menu and reduce your salt intake, as it tends to retain water in the body, and this does not contribute to weight loss. And of course, you should give up alcohol - this drink is not only high in calories, but also contains sugar and also causes appetite.

What is considered dietary food?

6. Stewed vegetables, green salad from cucumbers, herbs and olives, kefir, fermented baked milk or any other unsweetened drink.

Salads can be dressed with a few drops olive oil, low-fat sour cream, classic yogurt. It is better to cook soups without potatoes.

Diet food: dinner recipes

Proper dinner for dietary ration should consist of natural carbohydrates and proteins. What can you eat for dinner?

Steam cutlets made from turkey or lean beef.
Brown rice.
Cauliflower.
Stewed fish.
Cabbage cutlets.
Various smoothies made from fruits or vegetables.

Based on all of the above, you need to understand that dietary food can be very tasty and varied. You don't have to starve yourself to lose weight overweight.

And finally: how not to overeat before bed

Drink a glass of liquid before dinner: it can be water, kefir or Herb tea. This way your body will be satiated and will not require a second meal just before bed.
Do not drink sweet juices or water under any circumstances, they will only increase the feeling of hunger.
Keep in the refrigerator only dietary products, this way you will no longer have the desire to snack on various harmful things.
Brush your teeth after your last meal as a final step. Make it a habit.
Do not go into the kitchen after dinner unless absolutely necessary.

That's all. Lose weight with style!

Diet food helps you lose extra pounds and get in shape. It doesn’t have to be monotonous and bland - you can prepare delicious and quick dietary dishes, and enjoy them. You don’t need to eat only cottage cheese, low-fat kefir and vegetables; there are many other products that help you lose weight, but at the same time add variety to your diet.

Basic principles of nutrition

In order to lose weight, you need to consume low-fat foods low in carbohydrates. This could be fish, chicken, turkey, veal, eggs, vegetables (except potatoes), citrus fruits, apples, berries, low-fat dairy products. You won’t get tired of such a menu, and you’re less likely to “break out” of it.

An important aspect of dietary nutrition is fractionation, that is, you need to eat often, but little by little. The ideal serving size is the palm of your hand. In this case, hunger will not wake up quickly, but heaviness in the stomach will not appear.

At the same time, it is better to refuse carbohydrate side dishes, forget about pasta, fried potatoes(and about boiled ones too), heavy porridges. It is better to eat steamed or oven-baked vegetables, buckwheat, and light casseroles.

Important! Eat carbohydrates in the morning, and in the afternoon it is better to eat proteins - low-fat cottage cheese, chicken breast, mushrooms, vegetables.

Cooking technologies

Proper nutrition means eating healthy home-cooked food, but not everyone has the time to spend several hours cooking every day. Quick diet recipes will help you eat right and not resort to fast food or unhealthy snacks. You can take such dishes with you to work, and the ingredients for them can almost always be found in any refrigerator.

Portion food into containers for two or three days and label them, for example, “Monday, No. 1,” “Monday, No. 2,” and so on. This way you won’t get confused and can simply take portion No. 2 out of the refrigerator in the afternoon, warm it up and eat it.

Chicken teriyaki

A photo of a dish prepared according to this simple dietary recipe is presented below. One serving contains 200 calories, for 2 servings you will need:

1 chicken breast;
1 tablespoon soy sauce;
1 tablespoon honey;
0.5 tbsp. natural tomato paste;
0.5 tsp sesame seeds.

Step 1. Rinse the breast under cold water and dry it with paper towels. Separate the fillet from the bones and skin.

Step 2. Post in separate dish honey, tomato paste And soy sauce. Mix everything well, put it in the microwave for a minute until the mixture boils.

Step 3. Dip chicken fillet on all sides in a cup with the resulting sauce, place the meat on a baking sheet covered with baking paper and place in an oven preheated to 180 degrees.

Step 4. After about half an hour, check the chicken. When ready, remove the meat and sprinkle sesame seeds on top. This simple dish can be eaten any time of the day.

Chicken breast in kefir

This dish is very quick to prepare, 100 grams contains only 85 calories, but it is better to marinate the chicken in advance.

You will need:

500 g chicken fillet;
1 tbsp. kefir with 1% fat content;
3 cloves of garlic;
salt and spices.

Step 1. Rinse the fillet and divide into medium pieces.

Step 2. Thinly slice the garlic crosswise, place it on the meat, rub the pieces with spices and salt.

Step 3. Pour kefir over everything, mix well, put in the refrigerator to marinate for an hour and a half.

Step 4. Place the marinated meat in a small saucepan and place on the stove. Bring to a boil, reduce heat to low and simmer until chicken is cooked through for about 20 minutes.

Celery soup

Hot dishes should be eaten even on a diet; they normalize metabolism and are quickly digested by the body.

For a dietary recipe instant cooking you will need:

250 g celery;
1 onion;
1 carrot;
3 medium tomatoes;
2 bay leaves;
200 g white cabbage;
peppercorns;
salt and spices.

Step 1. Peel the celery and chop into cubes, do the same with the onion. Grate the carrots, chop the cabbage, chop the tomatoes.

Step 2. Pour cold water over the vegetables, add a bay leaf, a few black peppercorns, salt and cook for about 30 minutes until tender. The finished soup can be sprinkled with fresh herbs.

Salad

When choosing cheese for this salad, look at the calorie content on the package. The lower this figure, the better.

Ingredients:

1 package of Arugula and Radicchio salad mix;
1 tsp lemon juice;
1 tsp French mustard with grains;
50 g Mozzarella cheese;
1 tbsp. olive oil;
1 tsp balsamic vinegar.

Step 1. Wash the greens in water and dry with paper napkins, tear the large leaves into small pieces and place on a plate.

Step 2. Cut the cheese into cubes and place the greens on top.

Step 3. In a separate bowl, mix mustard, vinegar, lemon juice and oil, mix everything well and pour it over the salad. Eat right away.

Greek omelette

It is best eaten for breakfast; it will provide the body with slow carbohydrates and proteins, fill it up and allow you not to feel hungry for a long time.

Ingredients:

2 chicken eggs;
2 tomatoes;
1 tsp olive oil;
feta cheese – 25 g.

Step 1. Heat the olive oil in a frying pan, while whisking the eggs with a whisk or fork. Cut the cheese and tomatoes into cubes.

Step 2. Pour the eggs into the pan, lifting the edges slightly. Fry until the middle begins to bake.

Step 3. Place cheese and tomatoes on half of the omelette, and cover the top with the other half. Bake until done.

Important! If you need to lose weight faster, separate the whites from the yolks and use three eggs instead of two, but without the yolk.

If you want to stick to a healthy diet, include the following foods in your diet:

Apples. They have a lot of vitamin C, dietary fiber and antioxidants, they allow you to not feel hungry for a long time.
Asparagus. It is best cooked by steaming. It is rich in minerals and vitamins and helps lower cholesterol levels.
Broccoli. There are only 34 calories per 100 grams of this product. It is good to cook it in a double boiler, in which case it reduces the risk of cancer.
Chicken breast. It is best to buy it from farmers, such products contain more healthy proteins and less chemical additives and fats.
Eggs. They are high in protein, inexpensive, and easy to prepare.
Fish. Don't fry it in oil. Cook in foil in the oven or steam.
Ginger. Improves the taste of dishes, cleanses the blood and speeds up metabolism.
Mushrooms. They have almost no fat and a lot of protein.
Nuts. They contain the right fats and nutrients, but you shouldn’t overdo it. It is better to eat about 30 g of nuts per day in the first half.
Olive oil. The fats contained in it are suitable for weight loss. They regulate cholesterol levels and improve metabolism.
Green salad. It stimulates digestion and contains very few calories.
Tea. Green is better.
Tofu. It contains plant proteins that are very useful for women - they regulate the release of estrogen.

To lose weight and get healthier, prepare steamed instant diet meals.
If you cook vegetable soup, cook it for no longer than 20 minutes - this way all the beneficial properties will be preserved.
Snack on low-fat cottage cheese. A sweetener and pieces of fruit will help make it tastier, for example, you can mix cottage cheese with grated apples and sweetener and eat as a dessert.
Always carry a pack of grain breads with you - you can snack on them if you really want to, this will save you from buying pies on the road.
Drink plenty of water - about 2 liters per day.
Avoid fatty meats, forget about pork, goose, beef broths. Give preference to turkey, chicken, rabbit, and tender veal.
fall in love seaweed. It contains very few calories, but it contains a lot of iodine and other useful substances. You can snack on it.

Conclusion

Diet eating doesn't have to be boring. It does not require much effort and time. There are many quick and tasty dietary recipes, which allow you to cook low calorie dishes on a quick fix. It is better to use products for weight loss that are low-fat, low in carbohydrates, and always fresh.

How to spend more time on yourself and your family, rather than spending hours cooking? How to make a dish beautiful and appetizing? How to get by minimum quantity kitchen appliances? The 3in1 miracle knife is a convenient and functional kitchen assistant. Try it with a discount.

Many girls want to have an athletic body. You can achieve your goal if you correctly combine proper nutrition And physical exercise. Diet is a great chance not only to improve the external parameters of your body, but also to improve your body’s health. Not everyone knows what to eat to lose weight. There is an opinion that low calorie foods and the dishes are monotonous and tasteless. Actually this is not true.

Today there is great amount recipes for every day that allow you to organize dietary, tasty and healthy meals for adults, teenagers and children at home. To please yourself and your loved ones with delicacies without harming your figure, it is enough to know the features and basic principles of PP, select the recipe, and also adhere to a number of simple rules and recommendations.

It is worth noting that there are strict express diets that allow you to quickly lose extra pounds, but such programs are characterized by significant dietary restrictions. In addition, they have a number of contraindications and can cause harm to the body. Dietary nutrition is a loyal method that allows you to smoothly lose weight and brings only benefits for women and men. The dietary regimen is based on the principles of PP:

you need to eat in small portions, 5-6 times a day;
serving size should not exceed 250 grams;
nutrition must be complete and balanced, fully satisfying the body’s needs;
It is mandatory to comply with the drinking regime, the daily fluid intake is 2 liters;
When creating a menu for the week, you should be guided not by the taste of the dishes, but by their energy and nutritional value;
learn and take into account the BJU of foods; the ratio of proteins, fats and carbohydrates can be studied in the table below;
review your cooking technology, avoid frying, steam meat and vegetables, bake in the oven, simmer in a slow cooker;
eliminate flour from your diet confectionery(), carbonated drinks, fast food, semi-finished products, wheat flour products;
try not to use fat when cooking, replace if necessary sunflower oil to olive.

Dietary food for every day includes protein food: meat (chicken, turkey, beef, fish), salads, soups, cereals. It is important to combine foods correctly, eat food at a certain time, and cook it according to certain rules. To lose weight, the basis of the diet should be proteins in combination with and. For recruitment muscle mass, which is often of interest to athletes, the main ones are complex carbohydrates. The amount of fat in both cases should be kept to a minimum.

What to cook

It is worth noting that during the diet, breakfast is considered the main meal. The morning meal should be as filling as possible to give energy for the whole day. The best decision- porridge (buckwheat, rice, oatmeal). Lunch should be nutritious, but low in calories; pumpkin casserole is perfect, chicken liver(steamed). Dinner is as light as possible. Don't forget about snacks.

What can you eat in between main meals? This question is often asked by people on a diet. Well satisfies hunger without harming your figure low fat yogurt and fruits.

Reviews indicate that losing weight is not the only task that dietary nutrition can help you cope with; the recipes for every day with calories, presented below, help saturate the body with the necessary set of nutrients, acids, vitamins and minerals.

Onion soup

Calorie content of this dish French cuisine 32 kcal per 100 g. To prepare you will need:

onion 3 pcs.;
tomato 1 pc.;
carrots 1 pc.;
White cabbage 1\2 heads;
herbs and spices to taste.

All vegetables must be peeled, washed, and finely chopped.
Place them in a saucepan, fill with water and put on fire.
Give the dish a golden hue and unique aroma You can if you fry the chopped onion in olive oil in advance and then add it to the broth.
The soup should boil for 10 minutes, then simmer for another 30 minutes under the lid over low heat. If you beat ready mass blender, you will get a delicate puree soup.

Chicken cutlets

Calorie content 100 grams ready-made dish is 145 kcal. You need to cook the cutlets in a double boiler. The recipe can be used by sticking to the protein level. To prepare you need following ingredients:

700 gr chicken breast;
2 onions;
1 celery;
100 g low-fat hard cheese;
2 eggs;
spices and herbs to taste.

We prepare minced chicken.
Add grated cheese, onion and celery to it.
Add eggs and spices to the minced meat and mix thoroughly.
Cook in a double boiler for 30 minutes.

Baked fish

100 grams of food contains no more than 50 kcal. It is important to understand which fish is suitable for cooking. It is better to give preference to river (crucian carp) or lean sea varieties (pike perch, pollock). Make it delicious and juicy fish in the oven is easy, for this you need:

500 grams of crucian carp;
1 lemon;
20 ml olive oil;
herbs and spices.

We clean the fish, remove the bones, and fillet it.
Cut the lemon in half, squeeze the juice from one half and pour it over the fillet.
Salt the fish, add spices, and leave to marinate for 30 minutes.
Wipe the foil with olive oil, place the fish in it, and insert lemon slices into the cuts on the fillet.
Bake in the oven at 180 degrees for 1 hour.

Stuffed mushrooms

The calorie content of the dish is 45 kcal per 100 g. To prepare, you need to take champignons. It is better to buy medium-sized fruits. When starting to cook, take:

200 grams of mushrooms;
1 tomato;
garlic;
50 gr low-fat cheese;
greenery.

Wash the mushrooms, separate the stems from the caps.
Finely chop the legs, add garlic, chopped herbs and finely chopped tomato.
Place the resulting mass into mushroom caps, sprinkle with grated cheese and place in the oven for 30-40 minutes.

Ratatouille

The calorie content of the dish does not exceed 100 kcal. This recipe is perfect not only for those losing weight, but for all family members. To prepare, you should have the following products on hand:

1-2 zucchini;
1 eggplant;
2 tomatoes;
2-3 sweet bell peppers;
3 carrots;
greenery;
olive oil.

The dish is simple to prepare. All vegetables must be washed, peeled and cut into slices.
The baking sheet is greased with oil, then all the ingredients are laid out on it in a certain order.
The workpiece is poured with olive oil, salted, herbs and spices are added and put in the oven for 45 minutes.

These recipes are simple and easy to prepare. All ingredients can be purchased at your nearest store or market. Use the presented recipes when creating your own dietary menu for every day. Eat right, be beautiful and healthy!

Excess weight is a common and big problem for our modern society. Just in order to get rid of this excess weight, you should not completely refuse to eat food or eat unappetizing foods. healthy foods. After all, you can lose weight deliciously and with pleasure. To do this, you just need to view simple recipes dietary main courses, recipes for dietary hot dishes, which are collected for you in this subcategory.

Dietary cuisine is a friend of those losing weight

Diet meals for weight loss are best option lose extra pounds while eating tasty and healthy foods. Such nutrition provides the body with the substances necessary for full functioning. The psyche will not be undermined, your health will be preserved, and the reduction in fat deposits will please you. The kilograms will slowly but surely melt away.

Wrong thoughts about dieting

In the minds of many people, diet food is absolutely tasteless food that has to be swallowed with great pain. This is a fundamentally wrong idea. Diet food involves a menu consisting of dishes with limited calorie content. Such food is not only healthy and tasty, but also provides true gastronomic pleasure.

Methods of preparing dietary dishes

Diet food somewhat limits the way you prepare food. Options that involve frying, including deep frying, are absolutely unacceptable. But modern household appliances for the kitchen allow you to cook gourmet dishes in other ways.

It’s very tasty and, moreover, at minimal cost you can prepare dietary dishes in a slow cooker. Products are mainly steamed and stewed. You can also diversify the menu with a variety of salads from fresh vegetables and fruits. With the right approach, delicious dietary dishes will make your table festive!

Salad Recipes

Salad "Freshness"

Efficient and delicious way get rid of extra pounds. A simple salad recipe for those who want to lose weight!

Ingredients:

Beetroot - 200 Gr
Carrots - 300 G
Cabbage - 300 Gr
Greens - - To taste
Lemon juice - - To taste
Olive oil - - To taste

Description of preparation:
1. Grate carrots and beets on a medium grater, finely chop cabbage and greens.
2. Mix vegetables, season lemon juice and a small amount of water.
3. Leave the salad in the refrigerator for 30 minutes, then season with olive oil and eat. We don't add salt!
The weight loss salad is ready. Bon appetit!

Number of servings: 4

Salad "Pastel"

The magic salad cleanses your intestines of toxins like a broom! Hence the name. Tasty and healthy. Replace dinner with “Metelka” salad for 7-10 days, and you will noticeably lose weight.

Ingredients:

Cabbage - 100 grams
Carrot - 1 piece
Apple - 1 piece
Beetroot - 100 grams
Sea kale - 100 grams
Prunes - 50 Grams
Lemon juice - To taste
Vegetable oil - To taste

Description of preparation:

Grind all ingredients as desired. Mix in a large salad bowl and season with lemon juice and vegetable oil.
When you season, be sure to stir frequently. There are a lot of ingredients, the salad will be voluminous, but it is necessary that each piece is soaked in lemon juice and vegetable oil. Since these two products help digestion and breakdown of the product into useful microelements. Bon appetit.
Number of servings: 3-4

Ginger salad

This is an incredibly simple ginger salad recipe for weight loss that takes just a few minutes to prepare. The main highlight of the dish is the dressing. If you don’t have any of the ingredients listed, it doesn’t matter, you can always replace them with what you have on hand.

Ingredients:

Carrots - 2 pieces
Radish - 100 Gram
Ginger root - 1 teaspoon
Parsley - To taste
Rice vinegar - 1 teaspoon
Ground garlic - 1 pinch
Olive oil - 2 tbsp. spoons
Maple syrup - 1 teaspoon (optional)

Description of preparation:
1. First of all, wash and peel the carrots thoroughly.
2. All salad ingredients need to be chopped equally, but how is up to you. You can grate it, cut it into cubes or circles, for example.
3. Next, wash and chop the radishes.
4. Peel and chop the ginger root. It is he who promotes intensive weight loss.
5. Wash and dry the greens a little. IN in this case This is parsley, but you can use another one. Chop the greens and add to the salad.
6. There’s only one small thing left to do: ginger salad for weight loss at home needs to be seasoned. To do this, combine olive oil in a small container, rice vinegar, maple syrup. Add ground garlic, if desired - ground pepper and a pinch of salt (during diets it is better to limit its use). Mix the dressing thoroughly.
7. Pour into salad, stir. That's it, the dish is ready to eat.

Number of servings: 2-3.

“Quick diet” salad

Today we have a quick one for dinner diet salad from a mixture lettuce leaves and mozzarella cheese. Mozzarella has a lot of protein - 25 grams per 100 grams. Exactly what is needed. Unfortunately, like all cheeses, it is quite high in calories, usually 280-300 kcal per 100 g, depending on the fat content of the milk from which it was made. Look at the calorie content on the package, the less the better. We'll take a small piece to make dinner really light.

Ingredients:

Salad mix“Rucola and radicchio” – 1 package 100-125 g.
Mozzarella cheese – 50 gr.
Sauce/salad dressing:
1 tbsp. spoons of olive oil,
half st. spoon lemon juice,
1 teaspoon French mustard with crushed grains (available in stores)
1 teaspoon balsamic vinegar.

Description of preparation:

Rinse the lettuce leaves with cold water and dry with a paper towel. If the mix is in a sealed package, you can skip this step.
Tear the large radicchio leaves into small pieces and place them together with the curly arugula leaves on a serving plate.
Slice the soft Mozzarella cheese and scatter it on top.

Prepare the dressing:

Mix mustard balsamic vinegar, lemon juice and olive oil.
Pour dressing over salad mix with soft cheese.

Serve immediately! You can have a salad at any time of the day. If you did everything correctly, such a dish will contain no more than 250 kcal.

Number of servings: 2-3.

Salad with beef and bell pepper

Ingredients:

beef meat - 200 g,
fresh tomato fruits – 1 – 2 pcs.,
fresh fruits of salad green pepper - 1 pc.,
1 head of purple salad onion,
fresh favorite greens,
sea salt,
ground pepper,
olive oil - 3 tbsp. l.,
mustard – 0.5 tbsp. l.,
lemon juice - 1 tbsp. l.

Description of preparation:

Wash the beef thoroughly and cook in salted water until tender.
Cool the meat and cut into thin strips.
Peel the onion and thinly cut it into half rings with a knife.
Cut ripe tomatoes into slices.
Wash the sweet pepper, cut it in half and remove the stem and seeds. Wash the pepper again and cut it into thin strips.

Making the filling:

To do this, mix olive oil, mustard and lemon juice in a bowl,
Add a pinch of salt and black pepper.
Mix all ingredients and season.

Serve the salad with beef and bell pepper immediately to the table. Bon appetit!

Number of servings: 2-3

Red bean salad with olives

Juicy and bright salad will not leave adherents of a healthy diet indifferent!

Ingredients:

Description of preparation:

Cut the tomatoes and cucumber into quarters.
Drain the liquid from the beans, cut the onion into half rings, add olives.
Season with lemon juice, olive oil, pepper and salt.
Sprinkle with chopped parsley. Bon appetit!

Number of servings: 2.

First course recipes

Lentil soup with spinach

Everyone knows about the benefits of lentils, but freshly cooked lentil soup with spinach will quench your appetite and fill your stomach, before you know it. The successful combination of lentils and spinach gives the soup a rich, characteristic taste.
Ingredients:

spinach-120 gr.;
a bunch of dill;
celery root - 200 gr.;
green lentils - 8 tbsp;
onion - 1 pc.;
sour cream-170 gr.;
hops-suneli-10 gr.;
carrot - 1 pc.;
whey - 180 ml;
salt, sugar;
sunflower oil;

Description of preparation:

We wash the lentils. Having placed a saucepan (2 liters) on the fire and boiled water, add the lentils, reduce the heat and boil until half-cooked (no more than fifteen minutes).
Peel the carrots and cut them into small strips or three on a grater.
Chop the celery root.
Chop dill with parsley and spinach.
Cut the onion into half rings.
Heat the frying pan thoroughly. Place carrots, onions and celery in a hot frying pan, adding suneli hops to them, and fry until light golden brown.
Throw the vegetables into the pan with the lentils.
After pouring in the whey and sour cream, reduce the heat to maximum and cook for no more than ten minutes.
Salt, also add a little sugar to remove the sourness of the whey, add chopped herbs and stir the soup.
Let it brew under the lid, and pour into plates, season with sour cream and croutons or garlic bread

Number of servings:

Chinese soup with broccoli and fish balls

Chinese cuisine It is famous for the fact that everything is prepared very quickly. This lightweight one is no exception. Chinese soup with fish balls (mackerel) and broccoli, which takes no more than half an hour to prepare.

Ingredients:

broccoli – 250 g;
fresh frozen mackerel – 300 g;
bouillon cubes – 2 pcs.;
leek – 30 g;
chili pepper – 1 pc.;
chicken egg – 1 pc.;
sea salt, spices to taste.

Description of preparation:

So let's start with the meatballs. Separate the mackerel fillet from the bones, remove the skin, chop the fish very finely or grind the minced meat in a blender, season with finely chopped leeks and red pepper, add a teaspoon of sea salt.
With wet hands, form small meatballs from the minced fish. Chinese cuisine is famous for its beautiful cuts and small but very beautiful culinary products. The meatballs need to be made no larger than a walnut; steam them for about 3 minutes.
Separate the broccoli into florets, steam for 5 minutes, making sure that the cabbage becomes soft but retains its green color.
Pour a liter of boiling water into the pan, add two cubes of chicken broth (can be replaced with regular chicken broth, if you have a supply), add broccoli to the broth.
Put ready-made ones into soup fish balls and finely chopped green part of leek leaves. Place the pan on the stove, bring the soup to a boil, and immediately remove from the heat.
Serve the Chinese broccoli and meatball soup hot.

Number of servings: 4

With celery soup

Soup helps normalize metabolism, and as a result, soup calories are quickly burned and the body is cleansed. Therefore, if you do not like diets, but want to lose weight, prepare dietary celery soup!

Ingredients:

celery – 250 grams,
carrots – 150 grams,
tomatoes – 150 grams,
onions – 1 pc.,
cabbage – 250 grams,
bay leaf – 2 pcs.,
peppercorns – 4-6 pcs.,
salt - to taste (if possible, it is better not to add it at all).

Description of preparation:

Peel the celery and cut into small cubes.
Peel, wash and finely chop the onions.
Peel and cut the carrots.
Wash and chop the cabbage.
Wash the tomatoes and cut into cubes.
Place all vegetables in a saucepan.
Fill with water, add bay leaf, peppercorns, salt and boil for 20-30 minutes until tender.

Number of servings: 6

Creamy baked pumpkin soup with garlic

Cream soup made from baked pumpkin with garlic is so aromatic and tasty that one serving is rarely enough. The secret of this pumpkin cream soup is in the special preparation of ingredients and a successful combination of spices. The finished cream pumpkin soup will turn out to be very rich in taste, which spices will help to enhance and grated ginger.

Ingredients:

pumpkin – 400 gr;
garlic – 3-5 cloves;
carrots – 1 small;
onion – 2 pcs;
sweet paprika, ground black pepper – 0.5 teaspoon each;
vegetable oil – 3 tbsp. l;
sugar – 2 pinches;
ginger (grated root) – 1-1.5 teaspoons;
salt - to taste;
water or broth (chicken, vegetable) – 1 liter;
cream or sour cream, herbs - for serving soup.

Description of preparation:

We disassemble the head of garlic into cloves, without peeling it. We remove the pumpkin from the soft center with seeds, cut off the rind in a thin layer. Cut the pulp into small cubes or plates. Place in a baking dish or place on a baking sheet (it should be greased with oil). We put in hot oven, where we bake the pumpkin and garlic for about 20 minutes (until the pumpkin is soft).
At the same time, we begin preparing vegetables for the soup. Cut the onions into four parts and chop into thin strips. Cut the carrots into small pieces.
Pour the oil into a saucepan with a thick bottom and heat it well. Throw in the onion, fry it a little until translucent, add two pinches of sugar so that the onion has a caramel flavor.
Add the carrots, stirring, fry the vegetables without changing color until soft.
Leave the carrots and onions to simmer over low heat and return to the pumpkin. Remove the pan from the oven and check the vegetables for doneness. Do not pour out the juice released from the pumpkin; it will also go into the soup. Let the garlic cool a little.
Add spices to carrots and onions, mix and heat until the aroma intensifies.
Add baked pumpkin to vegetables. Remove the husks from the garlic and add it to the vegetables as well.
Add water or broth, covering the vegetables. Salt to taste. Let the soup rise to temperature over low heat. As soon as it starts to boil, turn the heat down to very low. Cook the soup for 10 minutes until the vegetables are ready.
At the very end of cooking, rub peeled ginger root into the future cream soup. This is the case if no one objects to the presence of ginger in the soup. If someone doesn’t like it, it’s better to grate the ginger and add it individually to the plates when serving the soup.
Strain the soup through a colander. Grind the vegetables with a blender, if necessary (if vegetable puree very thick) dilute with broth. Pour the contents of the blender into a saucepan with vegetable broth, stir. Taste for salt and adjust the taste if necessary.
You can immediately add cream to the soup and heat it through (do not boil!) or put cream or sour cream in plates before serving. To sprinkle pumpkin cream soup herbs, a pinch of spices and serve with croutons or crackers. Bon appetit!

Number of servings: 6

Recipes for hot meat dishes:

Delicious minced meat cutlets with buckwheat

If you don’t know what to cook from yesterday’s porridge, which obviously no one will eat, prepare cutlets with buckwheat and minced meat. A very tasty, economical and low-calorie dish.

Ingredients:

boiled buckwheat – 1 tbsp.;
minced chicken or meat (beef, pork or combined) – 400 g
fresh or dried dill– 1 bunch
selected chicken egg - 1 pc.;
salt and pepper - to taste
crushed crackers - for breading
a little vegetable oil to grease the baking sheet.

Description of preparation:

Buckwheat must be cooked until ready. If you already have ready buckwheat, then automatically skip this step. Wash the buckwheat thoroughly and sort it. Place it in a saucepan and fill it with clean water. Bring to a boil and simmer until tender, about half an hour or a little less. You also need to prepare minced meat if you have meat. Grind it in a meat grinder. It will be tasty and juicy if you take equal parts pork and beef. But also from minced chicken It will also turn out appetizing and not dry. Then wash and chop the greens thoroughly. I used dill and green onions. But other types of greens can also be used.
Mix all prepared ingredients. Beat in 1 large chicken egg or two small ones. Add salt, pepper and garlic to taste. If you don’t have dried, you can use fresh, finely chopping it with a knife or passing it through a special press.
Mix the minced meat for cutlets with buckwheat. It should turn out homogeneous. Mix until it becomes more dense and does not fall apart when forming patties.
Form small balls and flatten them. But you can also make the traditional elongated cutlet shape. Roll them in breadcrumbs. You can use them instead wheat flour or chopped oatmeal.
Line a baking sheet or baking pan with parchment. Grease it with a small amount of vegetable oil. Place cutlets with buckwheat. Preheat the oven to 180 degrees. Cook the cutlets in the oven for about half an hour (maybe a little longer).
To avoid burning, you can cover with foil and remove 7 minutes before the end of cooking. Then a golden brown crust will appear.

Number of servings: 2-3

Pork chops in the oven

I suggest you give up fried meat today and cook pork chops in the oven. A recipe with a photo will help you avoid difficulties in preparing the dish. Although they are very simple to prepare, and even a beginner can handle it.

Ingredients:

pork loin or tenderloin – 500 g;
wine, apple or balsamic vinegar - 5-6 tbsp. l.;
ketchup or tomato sauce– 2 tbsp. l.;
vegetable oil – 3-4 tbsp. l.;
granulated sugar – 1 tsp;
selected category chicken egg – 1 pc.;
milk – 100-150 ml salt – to taste;
ground black pepper - a pinch
dried garlic - to taste
crushed crackers (corn flour) - for breading.

Description of preparation:

To prepare chops according to this recipe, you need meat from the back of the carcass, that is, loin or tenderloin, with a little fat. The other part will make the chops a bit tough. Cut the pork into portions.
Gently pound each piece of pork with a mallet. To avoid tearing the chops, you can do this through cling film.
Prepare the marinade. Mix vinegar, ketchup or aromatic tomato sauce, sugar and vegetable oil. There is no need to add other spices and salt for now.
Stir. I used dark balsamic vinegar, so the marinade was quite dark. But this did not affect the excellent taste of the chops.
Place the meat in a container or bowl. Pour in the marinade and distribute it evenly over the chops. Cover the container with a lid or cover with film. Leave to marinate room temperature for 60 minutes. And then put it in the refrigerator for another few hours or immediately start breading and baking.
Beat an egg into slightly warmed milk. Add salt and seasonings.
Stir until smooth.
Breadcrumbs or cornmeal pour onto a flat plate. Dip each chop into the milk-egg mixture and coat in breading.
Baking tray or big shape For baking, cover with baking parchment. Grease with a thin layer of vegetable oil. Place breaded chops in a single layer. Bake in a preheated oven until done. First bake at a temperature of 220-200 degrees, after 10 minutes reduce the heat to 180 and cook for about 10-15 minutes.
Check doneness on the thickest piece of meat. If clear juice comes out when cutting, the pork chops are ready in the oven. They can be served.

Number of servings: 6

Meatballs with tomato sauce in a slow cooker

The dish is absolutely unpretentious, but it turns out delicious. I have no doubt that your family will ask for more.

Ingredients:

For the meatballs:

For the gravy:

onions - 1 large onion;
carrots – 1 pc. medium size;
tomato paste (concentrated) – 40 g;
salt - to taste;
ground black pepper - to taste;
ground coriander– a pinch;
filtered water – 1 glass.

Description of preparation:

First you need to boil the rice. Rinse it thoroughly under running water cold water and boil until done. Or almost until done. The main thing is that the rice does not turn into porridge. Since a multicooker will be used in preparing the dish, you can boil the rice in it. Especially if you have a pre-installed program for cooking rice. Ready rice Cool slightly before adding to other ingredients.
You will need a lot of onions so that there is enough for both the sauce and the meatballs themselves. Therefore, take either one large onion or a couple of small ones. Finely chop the onion and immediately divide it in half so as not to forget.
Wash, dry and chop a small bunch of fresh dill. Greens will make the meatballs taste more original.
Peel one or a couple (depending on how much you like this spicy spice) of garlic cloves and finely chop them. Or you can pass it through a special press.
Mix the rice chopped meat, chopped herbs, garlic, ground black pepper, salt, eggs. Knead the minced meat well and beat it so that the meatballs do not fall apart while cooking in the slow cooker.
Form meatballs from the minced meat. I make them in the form of small balls.
Roll them in small quantity flour. Grease the multivac bowl with vegetable oil. Set the “Frying” mode for 5 minutes. Fry the meatballs on one side for 2.5 minutes and the same on the other.
In parallel with frying, you can start preparing the sauce. Cut the carrots into thin strips or grate them on a coarse grater. There isn't much difference.
Mix it with the previously chopped onion. Add tomato paste, salt, ground coriander and pepper. If the paste is too sour, balance its taste with a small pinch of sugar.
Dilute the future sauce with water. Mix thoroughly.
Pour sauce over browned meatballs. Close the lid of the device. Select the “Extinguishing” mode. Cook the meatballs in the slow cooker with gravy on this program for 20 minutes.
When the beep sounds and you open the lid, you will have tender, tasty and hearty meatballs with thick tomato sauce.

Number of servings: 6

Chicken zrazy with mushrooms in the oven

Prepare chicken zrazy The easiest way to make mushrooms is in the oven, so as not to use extra fats that are undesirable on a diet. Appetizing dishes can be complemented with a vegetable salad and not worry about extra calories.

Ingredients:

1 large chicken fillet;
2 eggs;
1 pinch of salt and a mixture of peppers;
200 g champignons;
1 tsp olive oil;
1 onion;
30 g of low-fat hard cheese.

Description of preparation:

We wash the champignons and cut them into slices.
Cut the peeled onion into large cubes.
For 0.5 tsp. olive oil, fry the onion over high heat until golden color, stirring constantly.
We add chopped mushrooms to the onion, add salt and pepper - the mushrooms will immediately give a lot of juice, without reducing the heat, stir them constantly until the moisture has completely evaporated.
Add grated mushrooms to fine grater cheese and mix.
Pass the chicken fillet through a blender and add salt.
Add a couple of eggs to the fillet and mix the finished minced meat.
Place a tablespoon of minced meat on a wet plate and put a little cheese and mushroom filling on top.
Cover the filling with another spoonful of minced meat, form a cutlet with wet hands, and then place it on a baking sheet covered with foil (grease the foil with 0.5 tsp of olive oil).
We repeat the procedure, laying out the zrazy at some distance from each other.
Bake at 200 degrees. After 25 minutes, the zrazy with mushrooms will be ready - they will turn pink on top and have a light crust on the bottom.
Serve zrazy hot; the dish goes well with a salad of fresh vegetables and celery.

Number of servings: 4-6

Fish recipes

Grilled mackerel in the microwave

If you need to prepare a dish, as they say, “in a hurry,” then grilled mackerel in the microwave, the recipe with a photo of which we offer, is just that. Grilling fish is quite easy and simple, and most importantly, very quickly. Besides, it's enough inexpensive dish, and not today, this is important for many families.

Ingredients:

mackerel (large) – 2 pieces;
lemon – 1 piece;
any spices for fish (in this master class we used a mixture of salt, dried garlic, basil, white mustard, ginger, thyme, parsley and onion) - 1.5-2 teaspoons
granulated sugar – ½ teaspoon
salt – 1-2 pinches;
ground black pepper – 1/3 teaspoon.

Description of preparation:

The mackerel must be rinsed under running water, the head cut off, cleaned and washed well from the inside. Mix all the spices in a bowl. Then generously rub the fish both inside and outside, and also sprinkle it with freshly squeezed lemon juice.
Leave everything for half an hour so that the mackerel is well marinated. Then place the fish on the grill.
Next, put the prepared mackerel in the microwave. Cook in super grill mode (double grill) until fully cooked.
After about 14 minutes, the mackerel grilled in the microwave will be ready and will have a barely noticeable wonderful crust.
Now the mackerel must be removed from the oven and, before cutting into portioned pieces, let her lie down for just a few minutes.
Grilled mackerel cooked in microwave oven, ready!

The main and most important advantage of cooking fish using the grill method is that during cooking it takes excess fat, which allows you to include this dish in the category of dietary. At the same time, the fish turns out quite juicy and tender. As a result, you and your family get healthy, satisfying and low-fat dish With unusual taste and a subtle aroma of seasonings.

Number of servings: 4

Fish cutlets for a couple

This recipe can be safely classified as dietary, for children's table will do too. Steamed fish cutlets – great way“unload” after the protracted holidays. The nutritional value They are quite high, but their calorie content is low. The ingredients were chosen this way not by chance. Since hake fillet is quite dry, you have to look for ways to make it juicier.

Ingredients:

2 fish (hake),
200 g salmon bellies;
1 chicken egg;
1 onion;
2 sweet peppers;
3 tbsp. flour;
0.5 tsp salt;
spices;
lemon and herbs - for serving.

Description of preparation:

Take two medium-sized hake carcasses and process them. Remove the skin, divide along the ridge line, and select the seeds.
Also peel the salmon bellies, check for bones, and cut them into pieces.
Place fillet pieces, salmon bellies, peeled and cut onion into several pieces into the bowl of a food processor. Can be done minced fish and using a meat grinder, electric or manual. Of course, a combine will save a lot of time and effort.
Add salt, spices and beat in a chicken egg. In general, it is better to break the egg into a separate saucer to make sure it is fresh. And then pour into the combine bowl.
Add sifted wheat flour to the bowl.
We begin to grind all the ingredients until smooth minced meat. Because of the bellies, it will take on a delicate pink tint.
Peel and rinse the sweet pepper, cut into small cubes. You can take fresh vegetable or frozen.
Mix the pepper pieces into the minced fish.
Line the steamer bowl cling film or foil - so that during steaming the juice does not flow out of the cutlets. With wet hands, form the cutlets and place them in the steamer. Cover and set the timer to 40 minutes.
After the beep, carefully open the lid and let fish cakes cool down a little. Then transfer them to a dish and serve with any side dish: vegetables, tomato rice, herbs.

Number of servings: 4

Salmon baked in batter
e

Ingredients:

Salmon – 500 g
Sour cream – 50
Chicken egg - 2 pcs
Dijon mustard - 1 tsp
Ground paprika - to taste
Salt - to taste
Ground black pepper - to taste

Description of preparation:

Cut the salmon into portions.
Season, add salt.
Prepare the batter. To do this, whisk eggs, mustard, sour cream, and spices.
Dip the fish pieces into the batter.
Place in a baking dish.
Bake at 190 degrees for 15-20 minutes.

The recipe for “Salmon baked in batter” is ready, bon appetit!

Number of servings: 2

Pompano fish with vegetables

Pompano fish is very similar to flounder and is also flat. This is where the similarities end. Fish on vegetable pillow In the oven, according to this recipe, it comes out juicy, soft, and does not have the smell of the sea, like mackerel.

Ingredients:

zucchini 100 gr;
1 carrot;
1 pompanito fish;
new potatoes 150 ram;
vegetable oil - optional;
black pepper;
lemon;
salt.

Description of preparation:

Without peeling, cut the young zucchini into rings.
We cut young carrots into wide strips; for this it is convenient to use a shredder.
If the carrot is no longer young, grate it on a fine grater.
Pompano fish is similar in shine to herring - but it has no smell. Thaw it (you can completely), wash it and dry it with a paper towel.
Cut off the head with gills and gut it. To my surprise, the amount of giblets is minimal.
Cut the pompanito fish into large portions.
Boil new potatoes until half cooked, and regular potatoes until tender.
Stew the zucchini and carrots in a small amount of water, cool the vegetables.
Grease the mold with vegetable oil or pour in a couple of tablespoons of water.
Place potatoes in the bottom of a baking dish and sprinkle with salt and freshly ground pepper.
Place a layer of zucchini and a layer of carrots. For beauty stewed carrots roll it into rings, the taste does not change, but the appearance of the dish will immediately change.
Place fish pieces.
Sprinkle the fish with salt and pepper as desired.
Bake fish with vegetables for 25-30 minutes until cooked. If the skin of the fish can be easily pierced with a toothpick and broth flows out of the hole, the fish is ready.
Cut the lemon into rings and cut each ring.
Place lemon between the fish pieces or on the pieces themselves.

Serve the fish exceptionally hot, with vegetable salad, hearty homemade bread or homemade pickles. Bon appetit!

Number of servings: 1