We already know it's time to consider all the issues related to the last meal - dinner. I will say right away that the most correct pp dinner is protein, this is suitable for everyone adherent of a healthy lifestyle and even for those who are interested in what to eat for dinner to lose weight.
What are they - pp dinners? What should be dinner with proper nutrition? And should it? When, what and how much can you eat? Or maybe it's better to skip it altogether? Lots of questions, no fewer answers.
To be or not to be?
The very first question that interests a beginner in pp is not even what to eat for dinner with proper nutrition, but is it necessary to eat at all? After all, you can often find recommendations, especially for those who are losing weight, about the dangers of eating at night, they say, a glass of kefir instead of dinner and you are a thin beauty. Yes, if you don’t eat, then it’s not difficult to become thin, but as for beauty, this is hardly. After all, what beauty - weight loss comes at the expense of fat reduction. And that is why the right, healthy, healthy and tasty dinner should be on the menu every day!
A light dietary last meal with enough protein is a guarantee that the muscles do not undergo catabolism, you will not feel hungry until the morning, the digestive tract will work normally, and the body will receive all the necessary elements for energy and vigor the next day.
And also delicious a dietary dinner will prevent such uncontrollable binges, which are common for many when consciousness turns on already after the fifth cutlet or on the second piece of cake.
Rules and features of the evening meal
Now let's figure it out with the main rules of dinner at paragraphs. In short, they are the same as for lunches, snacks or breakfasts.:
- portion control;
- do not forget about;
- exclude harmful products.
But it is important to know the details:
there is no single advice on what time it is better to have dinner - for larks it may be the famous “do not eat after 6”, while for owls a late dinner at 9 pm is quite allowed. The main thing is that there are still 3 hours left before sleep;
dinner on pp is a maximum of protein and fiber, a minimum of fat and carbohydrates. This is especially true for those who switched to a healthy diet in order to lose weight, if you don’t know exactly what dinner should be in order to lose weight, make a vegetable salad with 1 tsp. vegetable oil and take a serving or some baked fish;
do not try to cut calories at the expense of dinner - the body cannot be deceived by a portion of salad or boiled rubber breast. The number of calories should be the same as for lunch (well, maybe a little less), that is, there can be no concept of “dinner for 100 calories”! Although for 100 calories (or rather kilocalories) you can organize a snack before bedtime, if you feel a slight hunger, this is where the famous glass of kefir will help. But remember - this is not dinner, this is just a snack for the night! The calorie content of dinner is about 25% of the daily calorie intake, that is at least 300 kcal!
Prohibited PP Foods for Dinner
It is clear that with proper nutrition for dinner, you should not eat foods that are not included in your personal list. However, among the right food there is one that is undesirable:
- any fruits, even apples after dinner, it is better to exclude. The fact is that all fruits have sugar - glucose, fructose. And if you use such a low-calorie, but still carbohydrate yummy in the evening, then by morning you can at best be “filled” - carbohydrates attract water molecules. And if you also go over with the quantity, then not all the plus on the scales will be water - the fat will also increase. What is interesting - everything is not so strict with berries, so if you want cottage cheese with fruits for dinner, replace the fruits with a handful of any berries - it will be more useful;
- By the way, myself cottage cheese is also not a completely allowed product for dinner. Of course, it’s possible for an ordinary pp-shnik, but you can’t lose weight. Cottage cheese, like any other dairy product, greatly affects the level of insulin, which blocks the work of somatropin, on which weight loss depends. But it is at night that we lose weight best. So for those who are on a temporary pp diet, it is better to replace the pp cottage cheese dinner with other dishes. If the weight suits, the question is whether it is possible to eat cottage cheese for dinner a couple of times a week, just omit it; .
- the same goes for cereals and the question of whether you can eat porridge for dinner. Any cereals are pure carbohydrates, albeit slow ones, this is forbidden at night! The body is resting, it does not need so much energy. Even the most common “empty” or healthy brown rice for dinner is not eaten when losing weight;
- pickled, pickled vegetables - also do not belong to the products from which you can make light meals for dinner. Take it - it seems that there are few calories, but you should not eat them in the evening - the salt in the composition retains water, disrupts the normal course of metabolic processes, and by morning you will wake up not rested and vigorous, but with swelling and thirst.
Also, make sure that there are no products among the products that are not right for you. For example, for many, cabbage causes bloating, then it is better to choose not cabbage, but some other low-calorie salad for dinner.
What can you eat for dinner
What should you eat for dinner if proper nutrition and healthy lifestyle are not just words for you, but a way of life?
The list of products and dishes is quite diverse - all recipes from vegetables, mushrooms, fish, meat, seafood are suitable.
Excellent protein food for dinner - soups, but not all, but those made from vegetables and meat or fish.
Can you have mushroom soup for dinner? It is possible, but still mushrooms are a specific product, and although it is considered protein, it is closer to vegetables, than meat or eggs.
It is impossible not to mention another important product for pp-shnik - about eggs. Fried eggs with and without vegetables (of course, cooked in a pan with a non-stick coating and under a lid), omelettes, including Japanese ones (there is a suitable recipe), just whipped proteins with sakhzam - kbju of all these dishes is already the answer to the question “is it possible to eat eggs for dinner for weight loss? It contains so much protein and no carbohydrates - what you need for eating at night losing weight!
I advise you only to take not whole eggs, but proteins, leaving 1 yolk for taste. The yolks just have a lot of fat, their calorie content is high.
The perfect pp dinner: menu options and examples
So, what should be the dinner for weight loss and not only, we figured it out, let's move on to practice - specific recipes.
200 calorie dinner: is it possible?
It is very rarely allowed to eat for dinner with proper nutrition for only 200 kcal. This is only possible if you sort out the calories throughout the day.. The main thing here is to eat something low-calorie, but not to feel hungry later. The most suitable dietary dinner options with proper nutrition:
- plate and boiled egg;
- a large portion of salad from any fresh vegetables (season with lemon juice and 1 tablespoon of yogurt) and 2-3 boiled egg whites;
- a piece of boiled hake and 150-200 g of chopped fresh cucumbers.
What to Eat for 300 Calories: Healthy Dinner Recipes
As we found out, the minimum calories (or rather, kilocalories), which is acceptable, is 300.
The 300 calorie diet was developed by American Martin Catan and is based on counting the calorie content of meals. Such a diet is considered tough, but a significant advantage will be the ability to select the dishes you like for a losing weight person, according to the calorie norm. It is difficult for the body to adapt to low-calorie meals, the body begins to dramatically lose excess water and kilograms.
- We advise you to read:, and
On average, when eating a diet of 300 calories, people lose up to 10 kg in 21 days.
Everyone knows that in order to lose weight, it is necessary to consume the amount of food per day in which you can ensure the normal functioning of the body and not only not get better, but also lose weight.
The resulting number: the number of calories the body needs in order not to gain extra pounds. For weight loss, the amount of calories for losing weight is reduced. Along with this, it is recommended to take into account both the lifestyle of a person and energy costs. The diet is carried out according to 2 options.
Method 1
In the first three days we eat 300 calories, the next three days we eat 600 calories a day. From the eighth to the fourteenth day, the diet will be 900 calories, the next three days we again reduce the calorie content to 300, and the final three days of the diet we slightly increase them to 600. Such a diet and a calorie ladder does not allow our body to adapt, so the weight quickly decreases.
Method 2
In the first three days we eat 300 calories, the next three days we eat 500 calories a day. From the eighth to the fourteenth day, our diet will be 700 calories, the next three days we again reduce the calorie content to 300, and the final three days of the diet slightly increase them to 500.
Grocery list
In order not to feel hungry, the diet must necessarily contain protein, for example, boiled chicken or fish, egg white, low-fat cottage cheese. Smoked meats, sausages, bread, potatoes in any form are necessarily excluded.
In order not to invent a menu every day, it is easier to make it for a week, alternating several simple low-calorie dishes.
With such a diet, you need to drink plenty of fluids, it will help dull the feeling of hunger and remove excess toxins from the body. Melt water is perfect. It is not recommended to drink alcoholic beverages during the weight loss period, because a glass of wine or beer drunk once a week can nullify all efforts in 7-8 days. If a person who decides to lose weight falls ill, then the minimum calorie content is raised to 500.
The diet allows you to eat almost everything, the main thing is that the dish is not too salty or spicy and is included in the required calorie threshold.
Menu for every day
For a meal, it is easy to cook boiled rice with vegetables and soy sauce. Such a dish will be low-calorie and perfect for a person experiencing a constant lack of time. It is enough just to boil 100 grams of cereal, flavor with a spoonful of soy sauce and add boiled or steamed vegetables. A good option would be an omelette of three egg whites with mushrooms (honey mushrooms or champignons) and tomatoes.
For a 300 calorie diet, nutrition is good. 800 grams of fruit contains only 300 calories, they are included in the norm of such a diet. At lunch, it is recommended to supply the body with protein and fructose by drinking 2 glasses with a fat content of 1% or. And after a fermented milk product, you can eat a pear or an apple.
Dish recipes
Yogurt sauce
For people suffering without fatty sauces, the article provides a recipe for yogurt-based sauce. To prepare such a sauce, we need: a glass of low-fat yogurt, a tomato, one cucumber and herbs. We chop the greens, rub the vegetables on a grater and add to the yogurt. Mix everything thoroughly. The diet allows you to replace yogurt with cottage cheese without large grains.
Cheese soup
Cheese soup is also perfect for a diet. This light dish will help diversify the menu, this is evidenced by positive reviews about the lightness and pleasant taste of the dish. To prepare it, we need 3 potatoes, 300 grams of zucchini, 2 carrots, bell peppers. Vegetables are boiled until cooked, chopped in a blender. Pour the puree into a saucepan and put on a slow fire. Flavor the vegetable puree with one hundred grams of processed, add some salt, pepper. The soup is brought to a boil. The dish is ready, its calorie content is 30 calories per 100 grams of product.
Buckwheat fritters
For a 300 calorie diet, you can cook buckwheat pancakes. To do this, mix boiled cereals (300 grams) with 250 grams of kefir, salt, add slaked soda at the tip of a knife. We break it into a buckwheat-milk mass and add 10 teaspoons of wheat flour. Fry the pancakes in a pan on 2 sides until they are browned. As a sauce, it is recommended to serve low-fat sauce.
Fruit and vegetable salad
And as a dessert, a losing weight person should treat himself to a salad of fruits and vegetables. For cooking, we need 200 grams of apples, the same number of pears, half a kilogram of pumpkin, lemon zest and 100 grams of ripe plums. Fruits and vegetables are finely chopped, flavored with lemon juice. You can sprinkle a little powdered sugar on top of the salad if it seems sour.
- In order to make it easier to adjust the menu and count calories, you should not eat in restaurants and catering establishments. Dishes prepared in this way are difficult to count on the number of calories, which is confirmed by the reviews of those who are losing weight;
- In order to make it more convenient to make calculations, you can use special tables indicating;
- With a properly selected menu, the feeling of hunger is not felt. The diet involves the use of vitamins;
- If you buy ready-made food due to lack of time, then it is better to take dishes with the indicated calorie content on the label;
- The diet assumes that there is the last time, should not be later than 3-4 hours before bedtime. The diet is not recommended for lactating and pregnant women.
If you want to lose a few pounds without extreme diets, and without limiting yourself to delicious dishes, cook according to our low-calorie recipes. One serving of each meal contains 300 calories, but you won't even feel like you've started a diet. Are you saying it's impossible? Try and check! All proposed options with the calculation of KBzhu.
Important!
- Weigh each item. "By eye" often fails us.
- Use sugar to add sweetness. deputy fit parade, stevia, erythritol. They have no calories and are not harmful to the body.
- Avoid liquid calories (juices, smoothies, compotes…). Otherwise, there will be absolutely nothing to eat.
- To feel full longer, lean on protein foods.
Delicious and hearty breakfasts for 300 calories
Cheesecakes + coffee with milk
Mix in a bowl: fat-free cottage cheese, egg and oat bran flour. Form small cakes and fry them in a non-stick frying pan without oil. In order to make cheesecakes sweet, use sah. deputy with zero calories.
Ingredients and Kbju:
Protein muffins in the microwave in 2 minutes + black tea with milk
For the muffin dough, mix: egg with soy protein isolate and almond flour (flour can be replaced with any other - coconut, corn, flaxseed, oatmeal, buckwheat). Mix well. Pour the batter into small silicone molds and microwave for 2 minutes. From this set of products you will get 3-4 small muffins.
Ingredients and Kbju:
Fried eggs with vegetables
For the fried eggs, use two whole eggs and one egg white. So breakfast will turn out to be balanced with the necessary amount of protein, fats and carbohydrates. Cut vegetables into any shape. Add one slice to the scrambled eggs.
Ingredients and Kbju:
Oat pancakes + chicory with milk
For pancake dough, mix: kefir with an egg. Add 0% sweetener. Stir in oat bran flour and cornstarch. Mix well. Let the mixture brew for 10-15 minutes. Bake in a non-stick frying pan without oil.
Ingredients and Kbju:
Oatmeal with berries
Buy oatmeal - long cooking. She is more useful. Cook porridge with milk. Add 50 grams of any berries and a teaspoon of chia seeds. Sweeten the sah. deputy with zero calories. Instead of chia seeds, you can use one walnut or 2-3 almonds. Or add 5 g of butter to this calorie content.
Ingredients and Kbju:
Salmon sandwiches + coffee with milk
Prepare two sandwiches: spread fat-free cottage cheese on bread. Place cucumber and salmon on top. Sprinkle with chopped dill.
Ingredients and Kbju:
Omelette with tuna + black tea with milk
For the omelet, beat two eggs with a fork. Salt and pepper to taste. Pour the omelette mixture into a non-stick skillet (no oil!). When it starts to set, spread the canned tuna flesh over one half. Close the tuna with the other half.
Ingredients and Kbju:
What to cook for lunch - 300 calories
Usually, for a tasty and satisfying lunch, 400-450 calories are required, even for slimming and keeping fit petite ladies. But if for some reason (were overdone in the morning or a party with friends is planned for the evening ...) you need to fit exactly into 300 calories, see our dish options.
Buckwheat porridge with telapia
Boil buckwheat in water. Salt to taste. In a frying pan or in a slow cooker, stew the telapia fish fillet with carrots, onions and tomatoes.
Mix porridge with fish dressing.
Ingredients and Kbju:
Chicken withvegetables + slice
Very tasty, protein-rich dish.
Cut the chicken fillet into pieces. Chop all vegetables. Put the chicken with vegetables in a slow cooker or skillet. Add all spices and herbs. Put out. 5 minutes before cooking, add canned beans to the dish. Complete the finished dish with a slice.
Ingredients and Kbju:
Chicken thighs with potatoes
A very simple and quick dish. Braise chicken thighs with tomato and onion. Boil potatoes.
Ingredients and Kbju:
Chicken liver with brown rice
Boil the chicken liver: put it in boiling water for 5 minutes. Measure out 30 g of brown rice and boil. Complement the dish with fresh cucumber
Ingredients and Kbju:
Trout with pasta
Boil or steam trout fish. Boil pasta separately. Saute the onion, carrot and tomato in a pan. Mix stewed vegetables with pasta.
Ingredients and Kbju:
Braised chicken hearts with vegetables
Stew chicken hearts with onion and tomato. 5 minutes before done, add green beans. Cut a fresh cucumber for ready-made hearts.
Ingredients and Kbju:
Ragout with chicken meatballs
For meatballs, mix: minced chicken breast with onion and turmeric. Salt, pepper to taste. Form meatballs.
Chop vegetables: tomato, carrot, bell pepper.
Put the meatballs in a pan (or in a slow cooker). Add chopped vegetables. Simmer covered for 25 minutes. 5 minutes before readiness, add green beans and finely chopped garlic.
Ingredients and Kbju:
Protein, 300-calorie, hearty dinners
Calamari stuffed with fresh cabbage
Boil two small squids (total weight in finished form is not more than 200 g). Throw them in boiling water and cook for no more than 5 minutes.
Finely chop the cabbage and season with salt to taste. Fill it with fat-free yogurt. Place the cooked cabbage salad in the squid carcasses. Ready! In addition, you can drink a cup of black tea with sugar 0 calories.
Ingredients and Kbju:
Omelet with vegetables and minced meat
In order to make the dish large, satisfying and low-calorie, use in an omelette - one whole egg (protein + yolk) and three proteins. Mix them with milk, salt, add finely chopped dill.
Put in the pan: minced chicken fillet, chopped onions, tomatoes and green peas (frozen). Simmer until minced meat is ready. Then pour in the egg and milk mixture.
Ingredients and Kbju:
Salad with canned tuna
Very fast recipe. You will need to buy a jar of canned tuna in its own juice. Mix it with chopped cucumbers, tomatoes and herbs. Top with natural yogurt.
Ingredients and Kbju:
Diet shawarma
Cut the pita into two pieces. Use only one half per person for dinner. Prepare the filling: mix finely chopped boiled breast with chopped cabbage and pickles. Fill them with low-fat cottage cheese paste. Salt to taste.
Pack the stuffing in pita bread. Toast it in a dry frying pan until lightly browned.
Ingredients and Kbju:
Steamed mackerel with vegetables
Do not be alarmed that fatty varieties of fish are selected for dinner. It's not easy. After all, it contains healthy fats - omega 3. They are necessary to maintain hormonal levels, skin, hair and nails.
Steam fish with vegetables: broccoli, cauliflower and carrots. Season with salt and fresh herbs.
Ingredients and Kbju:
Egg and Cucumber Salad
This is an option for a light dinner of eggs, cucumber and cottage cheese dressing. Boil 4 eggs. In a salad, use two whole (white + yolk) and two eggs without yolk. Chop boiled eggs, cucumbers, greens. For dressing, use soft fat-free cottage cheese and yogurt. Mix them, salt and add to the salad. Salt - to taste.
Ingredients and Kbju:
Dinner is perhaps one of the most important meals for those who want to lose weight. But there are not so many requirements for it. First, it must be. Ideally, three to four hours before going to bed. That is, if you go to bed at 23:00, then you can have dinner at 20:00. No refusals to eat after 18:00! Secondly, it should not contain carbohydrates (garnish), but only easily digestible protein (cottage cheese, eggs, fish, lean meat) and vegetables. Thirdly, you do not need more than 300 kcal at night.
Here are seven ideas for you.
#1 Omelette with broccoli and feta cheese
Ingredients
Cooking instructions
- 1 We put a small frying pan on medium heat and grease with any oil suitable for frying.
- 2 Beat the eggs thoroughly with salt and pepper and pour into a preheated pan.
- 3 When the bottom layer seizes, spread the broccoli cut into small florets evenly on the omelet.
- 4 Crumble the feta cheese on top of the broccoli.
- 5 Reduce the heat to low, cover the pan with a lid and cook the omelette for 2-3 minutes, until the top layer is cooked through and the broccoli is bright green.
- 6 Place the omelet on a plate and sprinkle with fresh parsley.
#2 Puffed frittata with asparagus
Ingredients
- 1 We heat the oven to 200 degrees.
- 2 Wash the asparagus and break off the hard ends. Cut it lengthwise and, if it's too long, cut it in half. Grill the asparagus in a dry frying pan for 5-7 minutes on each side.
- 3 Grease an oven pan (without plastic on the handle) or an oven dish with olive oil. Lay out the halved tomatoes. Lay the asparagus on top. Whisk the eggs with salt and pepper and carefully pour over the asparagus and tomatoes.
- 4 We put on the stove so that the bottom layer of eggs grabs. Then put in the oven for 15 minutes or until the frittata is done.
#3 Egg soup
Ingredients
Cooking instructions
- 1 Pour water into a small saucepan.
- Instead of water, you can use frozen stocks of vegetable or chicken broth.
- 2 Grate or finely chop the ginger.
- 3 Add soy sauce, sesame oil, ginger, frozen vegetables, salt and pepper.
- 4 Bring to a boil, reduce heat to low and simmer for about 5 minutes.
- 5 Whisk the eggs separately.
- 6 While constantly stirring the soup, pour in the eggs in a thin stream.
- 7 We continue to thoroughly stir the soup for another minute, until the egg mixture is distributed in separate small fibers throughout the soup and is completely cooked.
- 8 Pour the soup into bowls and sprinkle with fresh green onions.
#4 Falafel
Ingredients
Cooking instructions
- 1 In a blender or food processor, puree chili (without tail and seeds), cashews, coconut cream, garlic, onion, lemon juice, parsley (with sprigs), flax and spices. If the mass is too dry and does not mix, you can add a little water, the main thing is not to overdo it. Add chickpeas to the mass and continue to puree until the maximum creamy consistency. Add salt as needed.
- In fact, it is not necessary to wait for a perfectly smooth and homogeneous mass. It's okay if here and there unground chickpeas or other ingredients will be visible.
- 2 Put the finished mass into a dish and mix thoroughly again.
- 3 We heat a frying pan with a thick bottom or a wok and grease it with suitable oil. From the mass for falafel we sculpt balls about the size of a golf ball (weight 40-45 g). You should get 16 balls. Put the falafel in the pan and lightly crush.
- We do not throw falafel into boiling oil, but lightly fry on both sides. Because of this, the center will not fry as much as in the original. We compensate for this with a flatter shape.
- 4 Fry the falafel for 1-2 minutes on each side. While the falafel is frying, mix the spinach and lettuce in a deep bowl, cut the cherry tomatoes (4 per serving) and season with lemon juice.
- 5 We spread the finished falafel on the salad (4 per serving).
#5 Cobb salad with chicken
Ingredients:
Cooking instructions
- 1 Bake chicken breast in your favorite way.
- 2 Boil eggs hard boiled.
- 3 We cut all the ingredients into cubes of approximately the same size, salt, pepper, season with olive oil.
#6 Boats with tuna and cottage cheese
Ingredients
Cooking instructions
- 1 We knead the cottage cheese with tuna from both cans and oil from one can.
- 2 Add garlic, passed through a garlic press, and finely chopped parsley. Salt and pepper to taste.
- 3 Peking cabbage is divided into leaves. We leave the largest leaves, which are on top, for another occasion, and put 10-12 lower “boats” on a plate.
- 4 We fill each boat with 1-2 teaspoons of curd-tuna mass and spread 2 cherry quarters on top.
- 1 We cut off the head of the shrimp, clean them from the paws and shell. We make a longitudinal incision along the back and take out the intestine.
- 2 Cut the garlic into thin slices, chop the ginger and cut the chili into rings.
- 3 Pour a little olive oil into a hot frying pan and send the garlic, ginger and chili to fry.
- 4 After a minute, add the shrimp.
- 5 Salt, pepper and fry until tender - about 5 minutes.
- 6 When the shrimp are almost ready, add soy sauce and wait until it evaporates.
- 7 Only then do we add the spinach.
- We wait another minute, turn off the heat and stir everything thoroughly until the spinach is reduced.
- 8 Put the dish on a plate and sprinkle with sesame seeds on top.
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