Low-calorie food for every day. The most delicious low-calorie dishes and products for losing weight. Savoy cabbage rolls

For effective weight loss, comprehensive measures are needed. You need to lead an active lifestyle, but success, first of all, depends on proper nutrition. To create a calorie deficit, it is recommended to include in your diet dietary dishes.

They are quite easy to prepare using simple products. Thanks to this diet, you can quickly lose weight overweight and maintain optimal weight. Let's look at a few recipes for low calorie menu which will help.

Stewed vegetables with chicken fillet: recipe with photos

This is very useful and tasty dish, which can be prepared in just 25 minutes. It is recommended to include it in the menu evening reception food.

Ingredients:

• 400 gr. chicken fillet.
• 400 gr. frozen vegetables.
• 1 tbsp. l. vegetable oil.
• Pepper and salt to taste.

How to prepare the dish:

Wash the poultry meat, then dry it, if necessary, remove bones, veins and skin, and then cut into small pieces.

Grease a frying pan with vegetable oil, place chopped chicken fillet, salt, pepper and stir regularly for 10 minutes.

The next step is to add frozen vegetables to the meat. Cover the pan with a lid so that they simmer well and the fillet pieces are fried.

After about 10 minutes, the low-calorie dish is ready. Can be served. Bon appetit.

Nutritional value

Recipe for stewed fresh cabbage

This product is known for its beneficial properties, and contains a minimal amount of calories, so it is recommended to include it in dietary ration for weight loss.

Ingredients:

• 600 gr. white cabbage.
• 300 gr. onions.
• 300 gr. fresh carrots.
• 30 gr. vegetable oil.

Cooking process:

Heat sunflower oil in a frying pan, chop the onion and fry it until golden brown.

Wash the carrots well, peel and finely chop.

At the next stage, chop required amount cabbage

Add carrots and cabbage to the onions, pepper everything and add a little salt. After this, cover the pan with a lid. During cooking, the cabbage will release juice, so the dish must be stirred occasionally. If necessary, you can add more a large number of salt.

Cooking time is 25-30 minutes. Braised cabbage can act as separate dish or side dish.

Thanks to this simple recipe, you can cook low calorie dinner, while the vegetable quickly gives a feeling of fullness.

Nutritional value

Cabbage salad with carrots

A simple recipe to prepare light salad from vegetables. It is very useful, as it provides the body with a large amount of essential vitamins and microelements. It will take no more than 15 minutes to prepare.

Ingredients:

• 200 gr. fresh cabbage.
• 1 PC. medium sized cucumber.
• 100 gr. fresh carrots.
• 1 tbsp. l. olive oil.
• Sugar and salt to taste.

Cooking steps:

First of all, you need to chop fresh white cabbage.

Place it in a deep bowl, add salt and 1 tsp. Sahara. You need to crush the cabbage a little with your hands.

Cut the cucumber with a medium salt shaker.

Grind the carrots on a coarse grater.

Add the prepared ingredients to the cabbage, add a little more salt if necessary and pour in olive oil. To stir thoroughly.

The dietary dish is ready, it is recommended to eat it in fresh.

Nutritional value

Vegetable soup with chicken recipe

Any diet should include liquid dishes, as they have a beneficial effect on the digestion process and gastrointestinal tract. In addition, most soups do not contain a large amount of calories, so they will not harm your figure. Getting ready chicken soup with vegetables it will take no more than 40 minutes. Other recipes for dietary soups are available.

Ingredients:

• 300 gr. chicken breast.
• 400 gr. frozen vegetables.
• 2 pcs. medium sized potatoes.
• 1 PC. carrots.
• 1 PC. onions.
• 2 tbsp. l. sunflower oil.
• Pepper, salt and bay leaf according to preference.

Cooking process:

To prepare the broth, you need to wash the chicken and cut it into small pieces. Place them in a saucepan and pour 2-2.5 liters. cold water.

When the water boils, you need to remove the foam. Then cook over low heat for 20-25 minutes.

Meanwhile, peel the potatoes, wash them and cut them into small cubes or whatever you like.

Chop the onion and fry it in a frying pan along with the carrots in vegetable oil until golden brown.

After 20 minutes, add salt to the broth, add chopped potatoes and cook for about 10 minutes until half cooked. Then add bay leaves, frozen vegetables and fried onions. The vegetables will cook in about 7-10 minutes.

Now you can remove the pan from the heat and serve the dish.

Nutritional value

Curd dessert with fruits and gelatin without baking

When losing weight, it is difficult to suddenly give up sweets. The good news is that you can make your own dessert with few calories. So you can pamper yourself a little.

Ingredients:

• 400 gr. sour cream.
• 300 gr. cottage cheese.
• 800 gr. canned peaches.
• 100 gr. granulated sugar.
• 25 gr. gelatin.

Preparation:

Pour 100 g of gelatin. water, stir and leave to soak for 10 minutes.

In a deep bowl, thoroughly mix the sour cream and sugar with a mixer until the latter is completely dissolved.

Then add cottage cheese, grated through a fine sieve, to the mixture. If possible, it is better to immediately buy the curd mass. And mix everything well with a broom or mixer. After this, pour gelatin into the mixture.

Cut the canned peaches into small pieces.

In special molds, place a layer of prepared curd mass, then fruit, followed by another layer of the mixture.

Part of the mass can be placed in big shape. Refrigerate until completely set, about 30-60 minutes. Diet dessert ready to eat.

Nutritional value

Pollock with stewed vegetables

This is very healthy dish, which can be included in the lunch or dinner menu.

Ingredients:

• 1 kg. frozen pollock fish.
• 150 gr. semolina.
• 400 gr. frozen vegetables.
• 100 gr. vegetable oil.
• 1 PC. medium sized carrots.
• Salt to taste.

Cooking steps:

Thaw the fish, remove the fins and belly, and then wash thoroughly under running water. Cut into small pieces and add a little salt.

Then the fish pieces need to be rolled in semolina. It's very easy to do. You need to pour a small amount of semolina into a plastic container, lay out the pollock, close the container and shake well.

For frying on one side, 3-5 minutes are enough.

Pour the finished pieces into a saucepan with 1 cup of boiling water.

Simmer the pollock over low heat for 15-20 minutes until the semolina is well boiled.

In the meantime, you need to take care of the vegetables. Cut the carrots into cubes and fry in vegetable oil in a frying pan for 3-5 minutes.

Add mixed vegetables, and cook for about 10 minutes more.

By this time, the pollock will be ready and can be served along with cooked vegetables. Bon appetit!

Nutritional value

Rice with vegetables and chicken: recipe with photos

This dish is similar to regular pilaf, but it is only dietary, so it will not harm your figure. Rice with poultry meat is cooked in a double boiler.

Ingredients:

• 200 gr. chicken fillet.
• 200 gr. frozen vegetables.
• 100 gr. rice cereal.
• ½ tsp. honey
• 1 tbsp. l. soy sauce.
• Pepper and salt to taste.

Cooking process:

Cut the chicken fillet into medium-sized pieces, place in a deep bowl, add honey and sauce. Then add pepper and salt. Mix thoroughly, cover and leave to marinate for about 30 minutes.

Rinse the rice well and pour into a steamer container.

Add frozen vegetables or chopped fresh fruit. Mix everything well.

Pour warm water over vegetables and rice.

Place the prepared pieces on the first tier of the steamer.

Place the container with vegetables and rice on the second tier. Cover the dish with a lid. To ensure that all the ingredients are cooked at the same time, you need to set the timer on the steamer for 40 minutes.

After this time, the tasty and dietary dish can be served.

Nutritional value

Recipe for okroshka on kefir with sausage

A classic dish that is popular in summer time. There are many cooking recipes, but today we will consider an option where in the first case whey will act as the base, and in the second - kefir.

Ingredients:

• 400 gr. boiled sausage
• 3 pcs. medium sized potatoes.
• 3 pcs. fresh cucumbers.
• 5 pieces. eggs
• Greens and onions.
• Mineral water.
• Kefir.
• Serum.
• Pepper and salt to taste.

Cooking steps:

First you need to boil the eggs (10 minutes) and potatoes (30 minutes).

Now you need to start preparing the ingredients. But before that, peel the potatoes and chicken eggs.

Finely chop all the vegetables, eggs and sausage. Mix thoroughly in a deep bowl. Chop the greens and onions and place in another container.

You can store okroshka dry in the refrigerator. Before use, place the ingredients in plates, add salt and pepper. In the first case, you need to fill the ingredients with whey and add 1 tbsp. l. sour cream. You need to add 100 ml to another portion. low-fat kefir and 100 ml. mineral water. Mix everything and sprinkle with herbs and onions. Summer dish ready.

Nutritional value

You also need to add calories to either whey with sour cream or kefir.

Chicken liver recipe with onions

Many people love tender food from childhood chicken liver. The cooking process is quite simple and does not take much time (about 20 minutes).

Ingredients:

• 500 gr. chicken liver.
• 1 PC. onions.
• 2 tbsp. l. flour.
• 4 tbsp. l. sunflower or olive oil.
• Pepper and salt according to preference.

Preparation:

First of all, you need to rinse the liver under running water, cut it into small pieces, after cutting out the film. Then add salt and mix.

Roll the pieces in sifted flour. To do this, place the liver in a container with flour, close it and shake well.

Heat the oil in a frying pan, add the prepared pieces and fry over high heat for 3-5 minutes. If the oil shoots out, you can cover the dish with a lid.

Chop the onion.

Add chopped onion to the liver, pepper, cook for another 5-7 minutes with the lid closed, stirring occasionally.

A nourishing, but low-calorie dish is ready, but it is not recommended to abuse it during the period of weight loss.

Nutritional value

Summer soup recipe

On hot days the perfect dish is delicious and light soup, which takes no more than 40 minutes to prepare.

Ingredients:

• 3 pcs. chicken thighs medium size.
• 1 PC. carrots.
• 3 pcs. potatoes.
• 1 bell pepper.
• ½ zucchini.
• Greenery.
• Pepper and salt to taste.
• 200 gr. canned peas.
• 250 gr. cauliflower.

Preparation steps:

To prepare the broth, place the chicken thighs in a pan of cold water. When it boils, you need to cook over low heat for 20 minutes.

Peel the carrots and onions, cut into small cubes or whatever you like.

Heat the sunflower oil in a frying pan and fry the prepared vegetables until golden brown.

Chop the peeled potatoes.

Wash the cauliflower under running water, drain, and then divide into inflorescences.

The next step is to chop the zucchini and bell pepper.

When the thighs are cooked, you need to take them out and separate them from the bone.

Pour all the prepared vegetable ingredients and fry into the broth. Then add the chicken.

Season the soup with salt, pepper and bay leaf. A few minutes before readiness, add canned peas, sprinkle chopped herbs on top and stir. When the water boils again, cook for about 10 minutes.

Nutritional value

The above dishes are very healthy for the body and do not spoil your figure. Write in the comments which low-calorie recipes you use most often.

The process of losing weight includes a whole complex - a balanced diet and an active lifestyle. To cook low calorie dishes To lose weight from simple products, you need to take into account their components. To do this, you need to know that one gram of fat is 9 kcal, and one gram of carbohydrates is 4 kcal.

High calorie foods can be replaced with low-calorie ones and enjoy it

Guided by this, when preparing dishes, you can use those products that contain a low percentage of fats and carbohydrates. Butter, fatty meats, sausages, sausages, chocolate and confectionery products are excluded from the menu. The list goes on. You can find out how much fat a product contains from reference books.

Features of cooking to reduce calories

By following some advice from nutritionists while preparing a dish, you can reduce its calorie content

Vegetables and fruits contain a lot of liquid and are low in calories. The presence of fiber helps reduce calories, because when they enter the stomach, they slow down the absorption of fats and carbohydrates by the body. Please note that cooked vegetables contain more calories than raw vegetables.

Hidden fats have a particularly negative effect. For example, in boiled sausages and confectionery they sometimes make up up to 50% of the weight of the product. Before processing, be sure to remove fat from any meat. It is believed that if you eat foods with a low fat content, this will lead to weight loss, and the total number of calories does not decrease. Fans of extreme weight loss who are trying to find the desired body in 2 weeks can learn about the diet and reviews by clicking on the link.

Many people think that potatoes, cereals and pasta promote fat accumulation. This is wrong. If you prepare them correctly, this will not affect the increase in body fat. Here are some useful tips:

• Use any oil to a minimum;

• Do not boil pasta and cereals, otherwise carbohydrates will be less absorbed;

• It is recommended to use brown rice and cook for about 15 minutes, then it will remain a little hard;

• Fry potatoes without oil in a Teflon frying pan; Mashed potatoes and boiled potatoes should not be on the menu.

When choosing low-calorie dishes for weight loss from simple products, you should take into account the content of all components. For example, peppers and cauliflower have the same water content, but peppers more fiber and fats, so the calorie content of pepper is less than that of cabbage.

The same dependence can be seen when comparing products with the same amount of fat, but with different amounts of fiber. For example, champignons and boletus mushrooms have almost the same amount of fat, but champignons have half as much dietary fiber, and as a result, the caloric content of the latter is higher.

Find out how easy it is lose 10 kg in a week on the watermelon diet!

Which foods have the least calories?

Low-calorie vegetables are those that have only 30 kcal per 100 g. Potatoes, carrots, beans, beets, green pea, as well as cauliflower, Brussels sprouts and kohlrabi have a higher calorie content - up to 99 kcal per 100 g of product.

Low-calorie foods include:

• Milk, kefir, low-fat cottage cheese, koumiss, yoghurts with a fat content of one and a half percent or 3.2%;

• Fruits, fish - hake, cod, flounder, pike perch.

Some nuances that change the taste of coffee and tea

Tea without sugar is a low-calorie drink

When eating low-calorie meals for weight loss from simple foods, what should you drink to avoid gaining weight? In addition to the need to drink up to 2 liters of fluid per day, you can drink drinks that have a small amount of calories. Drink tea or coffee without sugar. One teaspoon of coffee contains 2 kcal, tea – 1 kcal. And a spoonful of sugar contains from 16 to 40(!) kcal. The quantity varies, because depends on the fullness of the spoon and the sources: on Wikipedia – 4 g in a teaspoon, and according to GOST – 10 g. Therefore, for the purity of the experiment, you can independently determine the number of grams in one spoon.

If you drink tea and coffee without sugar, you can immediately reduce the number of calories consumed per day. Milk added to coffee or tea also adds calories to the drink. One teaspoon of medium-fat milk contains 11 kcal, condensed milk - 40 kcal. One spoon of cocoa contains 33 kcal; if you add sugar, you get a lot. Drink sweet tea, coffee or cocoa is just a habit, so it’s difficult to give it up for the first few days. When you get used to drinking these drinks without additives, you will feel real taste and aroma.

Low-calorie diet: menu for the day

High calorie content have juices, especially grape juices. 100 g of compote made from dried fruits contains 170 kcal. Has zero kcal mineral water. From alcoholic drinks:

• the most high-calorie ones are liqueurs (300-350 kcal per 100g);

• a bottle of beer contains 250 kcal;

• The fewest calories in 100 g of dry wine are 65 – 86 kcal.

Therefore, to obtain effective results, you need not only to eat low-calorie meals for weight loss from simple foods, but also drink appropriate drinks.

How to determine the number of calories

To calculate the number of calories needed for weight loss, the following factors are taken into account:

1. Age, gender;
2. Height Weight;
3. Lifestyle or activity level;
4. Availability of training;
5. What kind of diet exists at the moment?

There are several ways to calculate the calories needed to lose weight. The simplest one is as follows:

• per 1 kg 26-30 kcal for those who lead a sedentary lifestyle with little physical activity;

• 31-37 kcal for people with average physical activity;

• up to 40 kcal for those who combine an active lifestyle with high physical activity.

For those who want to lose weight, you can make an adjustment of 10-15% downwards.

There are other more complex calculation systems. You should not go below 1200 kcal per day, as this will negatively affect your metabolism. There is no need to get hung up on counting the number of kilocalories. Each organism is individual; you need to determine the types of products and quantities for weight adjustment taking into account all the characteristics and preferences.

If you are preparing low-calorie dishes for weight loss from simple products, then you need to take into account the effect of heat treatment. For example, when vegetables are cooked, fiber is destroyed and, consequently, the calorie content of this product increases.

Delicious breakfasts that will help lift your mood and promote weight loss

Baked oatmeal with fruit - an excellent low-calorie dish

When following a diet or if you just need to lose weight, you don’t have to eat tasteless food. Experts recommend diversifying the menu and developing several types of dishes.

You definitely need to have breakfast. A nutritious meal in the morning fills the entire body with energy for the whole day. It is better to skip dinner than not to have breakfast. Of course, sandwiches with any sausage, butter and pies should be excluded from the menu. You can eat a sandwich from whole grain bread with fish.

For a quick and low-calorie breakfast, muesli seasoned with kefir or low-fat milk is suitable. Low-calorie breakfast dishes for weight loss can be prepared from simple ingredients. Cook the porridge in water, without oil. For this you can use buckwheat and rolled oats, millet, and pearl barley. They help restore digestion and cleanse the stomach.

Porridge needs to be cooked correctly. How to do it:

• Cook with water or milk with 2.5% fat content;

• After boiling, simmer for 10-15 minutes;

• You can add fruits, berries or honey.

Suitable for breakfast curd cheesecakes, but they need to be baked in the oven.

An egg omelette with vegetables and a slice of whole grain bread is a great breakfast!

Low-calorie lunch recipes for weight loss

Even if you decide to lose weight, you need to have lunch. At lunch, with food intake, the body receives 40% of the required calories. Lunch should start with a salad. It can be made from vegetables rich in dietary fiber. This will create a feeling of fullness and the amount of remaining food can be reduced. Water and fiber vegetable salad help reduce the absorption of other foods.

It is better to season the salad with soy sauce or vinegar. Here is one recipe for such a salad:

• White cabbage is cut into strips.

• Carrots, apples and beets are grated on a coarse grater.

• Mix the vegetables, add herbs and season with low-fat kefir.

Recipe for a low-calorie, hearty salad:

1. Boil the cauliflower in salted water, then separate it into inflorescences.
2. Sprinkle with lemon juice.
3. Add chopped boiled eggs, green onions and add a small amount of low-fat sour cream.

This low-calorie salad will be filling.

For lunch, low-calorie first courses for weight loss can be prepared from simple ingredients. Properly prepared soup loses up to 4% of its calorie content. Hot soup or broth helps improve digestion. Don't give up soups.

Here is the turkey soup recipe:

• Half a kilo of turkey;

• Three potatoes;

• One onion;

• One carrot;

• A glass of rice;

• One tomato.

Pour three liters of water into a saucepan and place the turkey in it. Cook the broth for 45 minutes, add carrots and onions. Rinse the rice and add to the broth. After 20 minutes, add chopped tomato to the soup. Cook for another 10 minutes and the soup is ready.

The second course can be prepared from dietary meat with vegetable side dish, cottage cheese casserole cooked in the oven is suitable. You can add pieces of apple and cinnamon to the cottage cheese, this will diversify the second dish.

Here's another recipe interesting second low calorie dishes - stuffed with vegetables potato:

• Potatoes – 4 pieces;
• Carrots – 2 pieces;
• Celery – a bunch;
• Tomato – 1 piece.

Peel the potatoes, cut lengthwise, scrape out the middle. Boil the remaining vegetables and fill the potato halves with them. Cook in vegetable broth until tender. Add squeezed tomato juice. Sprinkle chopped herbs onto the finished dish.

To remove extra centimeters from the waist, it is not necessary to exhaust yourself with diets. You can eat normally with low-calorie foods.

To lose weight, you need to prepare it correctly, from simple, low-calorie foods. full lunch.

Do you want to lose weight quickly? Read the entry:

Low-calorie, simple foods for dinner

Fish stewed with vegetables is good both as a low-calorie lunch and as dinner

Many people believe that it is not necessary to have dinner if you want to lose weight. You can have dinner if you meet a number of conditions:

• Have dinner three hours before bedtime;

• Avoid fatty meats, flour and confectionery products;

• Make portions small: meat and fish - up to 150 g, foods containing carbohydrates - up to 40 g, vegetables - up to 250 g.

Delicious fish stew with vegetables - an example of a low-calorie dinner:

• 500 g fish fillet;
• 200 g onions;
• 300 g carrots;
• 4 bay leaves;
• A little tomato paste;
• 2 tablespoons of vegetable oil.

Cut the carrots and onions into rings and sauté in oil with the addition of tomato paste. Then put the fish on top, pour in half a liter of water, add spices and simmer for 40 minutes.

You can cook boiled chicken for dinner. This will take about 20 minutes. You can add vegetables or some green peas as a side dish to the chicken.

You can treat yourself to a delicious baked apple in the evening. Cooking recipe: wash the apples, cut out the core, you can add sugar, honey, cinnamon. Place in a container and bake at 180 degrees until the juice comes out. Such an apple can be a complete dinner.

You can prepare low-calorie meals for weight loss that are very tasty. Even from simple products we get culinary masterpieces. For example, baked eggplants:

• cut the eggplants into one-centimeter slices and place in a pan greased with vegetable oil;

• put chopped tomatoes on the eggplants, sprinkle with oil, sprinkle with chopped herbs and spices, squeeze out two cloves of garlic;

• Place the mold in the oven for about 50 minutes;

• Before taking out the finished dish, you can sprinkle with grated cheese and keep in the oven for two minutes.

Another recipe healthy dinner- chicken cutlets:

1. Make minced chicken breast low-fat cottage cheese and onions.
2. Beat in one egg, salt and pepper.
3. Bake the formed cutlets in the oven. Very tasty and low calorie.

You can lose weight without dieting, just use low-calorie foods, be sure to have breakfast, drink about 2 liters of liquid per day and have dinner no later than 3 hours before bedtime. By following all these recommendations, it will be easy to achieve the desired result.

Meat lovers can indulge themselves for dinner chicken cutlets with vegetables (low-calorie option)

For this dish, you can use lean beef, veal or chicken, but it is better to use low-calorie turkey meat, which is best suited for weight loss.

Ingredients:

• zucchini (young) – 0.5 kg;
• lean meat – 0.25 kg;
• tomatoes – 0.2 kg;
• pepper (sweet) – 0.1 kg;
• carrots, onions – 75 g each;
• garlic – 1 tooth;
• dill, spices.

Cooking method:

1. Wash the zucchini, cut in half lengthwise, remove the middle and seeds.
2. Grind the meat and vegetables through a meat grinder, season with spices, and mix.
3. Stuff the zucchini “boats” and place on a non-stick baking sheet.
4. Bake the dish in the oven for 20 minutes, temperature – 200˚C.

• Time: 40 min.

Please note that low-calorie recipes for weight loss should contain a minimal amount of salt, and if possible, it is better not to add it at all.

You can add carrots to this soup, but then you need to cook it longer.

Ingredients:

• water – 1 l;
• cauliflower– 0.7 kg;
• onion, chili pepper - 1 pc.;
• spices, green onions.

Cooking method:

1. Disassemble the cabbage into inflorescences and cover with water. Add peeled, chopped onion, chili (without seeds).
2. Bring to a boil, remove the chili, cook the soup until the cabbage is ready.
3. Puree with a blender, add a little salt and pepper, and stir.
4. Add finely chopped green onions to each serving.

• Time: 1.5 hours.
• Number of servings: 5 persons.
• Difficulty: Easy for beginners.

For this dish, you can use blue whiting instead of pollock. It is also low-calorie, no less healthy and suitable for weight loss, but more bony.

Ingredients:

• pollock (fillet) – 1 kg;
• flour (wheat) – 2 tsp;
• water, soy sauce - ½ tbsp each;
• sour cream (low fat content) – 0.35 kg;
• cheese (cream or curd) – 0.15 kg;
• onions, carrots - 2 pcs.

Cooking method:

1. Wash the fish, remove the head, entrails (if any), tail, fins, and black film from the belly. If you wish, you can leave the head, you just need to remove the eyes and gills.
2. Marinate the carcasses in soy sauce for 15 minutes.
3. Lightly fry the flour in a hot frying pan, add cheese, sour cream, and water. Stir, bring to a boil, remove from heat.
4. Separately, fry chopped onions and carrots in hot oil, add any spices.
5. Place the fried vegetables in a baking dish, place the fish on top, and pour the sauce over it.
6. Bake the dish in the oven for 50 minutes, temperature – 180˚C.

Cottage cheese salad

• Time: 15 min.
• Number of servings: 1-2 persons.
• Difficulty: Easy for beginners.

Since this recipe is intended for weight loss and should be as low-calorie as possible, choose for salad dairy products with a low fat percentage.

Ingredients:

• cottage cheese – 80 g;
• sour cream – 30 ml;
• tomato, cucumber – 1 pc.;
• lettuce leaves, fresh herbs, salt.

Cooking method:

1. Wash the vegetables, cut into pieces of any size and shape, lettuce leaves and chop the greens.
2. Mix them with the rest of the ingredients and stir.

Strawberry marshmallow

• Time: 3 hours 15 minutes
• Number of servings: 3-4 persons.
• Difficulty: Easy for beginners.

When preparing diet meals for weight loss, do not forget about desserts. They can be low in calories and very tasty, like strawberry marshmallows. Both fresh and frozen berries are suitable for its preparation.

Ingredients:

• strawberries – 0.2 kg;
• gelatin – 1 pack;
• stevia – 1 tsp;
• lemon – ½ pc.

Cooking method:

1. Puree the strawberries in any convenient way.
2. Add gelatin, stir, let stand for a couple of minutes.
3. Squeeze the juice from the lemon, add it and stevia to the strawberry puree, stir.
4. Place on the fire and heat until the gelatin is completely dissolved. Don't forget to stir constantly.
5. Cool and then beat the mixture with a mixer.
6. Take a suitable form and line it with baking paper. Spread the strawberry mixture in an even layer.
7. Let it set in the refrigerator for 3 hours.

Video

Low-calorie does not mean “tasteless” or “non-nutritious”. Stock your refrigerator with these fat-burning foods to help you reach your dream weight!

Low-calorie donuts have not yet been invented, but there is a replacement for them. After all, just think about the amount of extra exercise you'll have to do to burn off the calories after eating a whole pizza!

You probably already know that there are foods with “negative calories” - they require more calories to digest than they contain. But ordinary foods can also be very low in calories! Of the 35 foods we've compiled here, 30 contain 100 calories or less per serving.

In addition, when you lose weight, you think about whether the product is not only dietary, but also satisfying. Nobody wants to go hungry all day long.

There is more good news: not all the food on the list is “rabbit.” In fact, the meat aisle, dairy aisle, and other aisles can be full of delicious low calorie foods, which also contain a lot of protein.

If you're hungry but on a calorie restriction, start the list!

Vegetables

Watercress. 4 kcal per 1 cup

You should definitely include watercress in your low calorie diet: A study from the Center for Nutritional Disorders found that watercress is the most nutritious, as these green leaves contain so many beneficial substances. Like other cruciferous vegetables, watercress is full of antioxidants.

Like other cruciferous vegetables, watercress contains many antioxidants.

As it is:

Heat the oil in a large sauté pan over medium heat. Add 3 chopped pears, one chopped potato and 1 tablespoon grated ginger. Pour 4 cups vegetable broth, 1/2 tsp. salt and 1/4 tsp. black pepper. Bring to a boil, reduce heat and simmer covered for 20 minutes.

After this, add 2 bunches of watercress, 2 tablespoons of red vinegar and 2 tablespoons of fresh tarragon. Heat for 5 minutes, pour in the juice of half a lemon and cook like a puree soup. Stir in 1 cup almond milk and heat for 2 minutes.

Arugula. 5 kcal per cup

This peppery herb adds very few calories to your salad or sandwich. At the same time, it is rich in bone-strengthening vitamin K. Like other salad crops, arugula is full of antioxidants. It can also be replaced with young spinach.

As it is:

To make a quick sandwich for lunch, pop a few slices of bread in the toaster. Spread one slice with Dijon mustard and top with a slice of prosciutto, an apple slice, a handful of arugula and cover with a second slice of bread.

Celery. 6 kcal per stem

Celery has not earned superfood status the way kale, for example, has become a hipster icon. But celery adds crunch to a low-cal salad, which is great! It's also a bulk food, in the sense that you can easily eat several bags of celery and not overeat.

Celery has not earned superfood status the way kale, for example, has become a hipster icon. But celery adds crunch to a low-cal salad, which is great!

With such a small amount of calories you will get great amount vitamin K, a very necessary substance that reduces the risk of death from cardiovascular diseases. There are reasons to include it in your list of weight loss foods.

As it is:

Make it filling chicken soup with noodles. IN large frying pan heat the oil over medium heat. Throw in the chopped onion, chopped carrots and chopped celery and heat until the onion softens.

Add 4 cups chopped chicken breast, 1/2 tsp. salt, 1/4 tsp. black pepper and 1/4 tsp. chili flakes. Simmer until the vegetables soften, then stir in the cooked soba noodles and fresh thyme.

Chinese cabbage, 9 kcal per 5 leaves

Kale and spinach have taken all the glory, but these Asian greens are a worthwhile menu item for weight loss. Another member of the cruciferous family, bok choy is incredibly rich in vitamin C and vitamin A, as well as disease-preventing antioxidants. It also has a milder flavor than other dark green leaves, which will please any picky eater.

As it is:

Separate the tops of the Chinese cabbage leaves from the stems and roughly chop the leaves. Thinly slice the stems. Heat oil in a frying pan over medium heat. Add the stems, 2 chopped leeks, and 3 chopped garlic cloves; cook 3 minutes until stems soften.

Stir in Chinese cabbage leaves and 2 teaspoons grated lemon zest; cook until the leaves begin to wilt a little. Remove from heat, add 1 tablespoon lemon juice and salt to taste.

Radishes, 17 calories per cup

Radishes add a little to the dish peppery taste, is very low in calories and contains enough vitamin C. And our bodies require very large quantities vitamin C to support the growth and repair of body tissues, including growing muscle mass. And don't forget the tops of the leaves, which are edible and also low in calories and nutritious.

Radishes add a bit of peppery flavor to the dish, are very low in calories and contain a lot of vitamin C.

As it is:

Drizzle a pound of radishes with oil and sprinkle with salt and pepper. Place on a baking sheet and place in the oven at 200 degrees for 35 minutes. Stir once. In a small bowl, combine 1/2 cup low calorie yogurt, 1 teaspoon curry and 1 tablespoon fresh lemon juice. Serve the fried radishes with the yogurt sauce.

Zucchini. 31 kcal per medium vegetable

As you begin to eliminate excess calories from your diet, be sure to add this vegetable to your cart during your grocery shopping. When doing this, keep in mind that zucchini is rich in hunger-fighting fiber, potassium, vitamin B6, vitamin K and magnesium.

As it is:

Using a paring knife or just a sharp knife, cut the zucchini into thin, thin noodle-shaped slices and fry in olive oil for a couple of minutes. Season cooked zucchini noodles tomato-meat sauce and feel comfortable at a pasta party.

Cucumber, 22 kcal per half cucumber

Cucumbers contain about 95% water, and this is a very, you know, low-calorie substance. This huge amount of water helps you stay in shape and will reduce the urge to sneak those extra cookies. To add some fiber, remove it from the knife you used to peel the cucumber - its skin contains the most fiber.

Cucumbers contain about 95% water, and this is a very, you know, low-calorie substance. This huge amount of water helps you stay fit

As it is:

To make the salsa, combine chopped cucumber and chopped bell pepper, diced avocado, jalapeno, chopped cilantro, fresh lime juice and a little salt. Serve with fish.

Fruits

Plum. 30 kcal per plum

This sweet fruit It will easily satisfy your sweet tooth and will not affect your physical fitness in any way. What more could you want when even fruit from the supermarket is rich in antioxidants?

As it is:

Take 4 plums, remove the pits and chop. You will need half a cup of port, 1 tablespoon honey, 1 tablespoon balsamic vinegar, 2 teaspoons fresh ginger, 1 teaspoon fresh thyme, 1 teaspoon grated orange zest, 3 whole cloves garlic and 1/4 tsp. salt in a medium sized frying pan.

Bring to a boil, reduce heat to medium and simmer uncovered, stirring occasionally, until plums soften (about 12 minutes). Serve with chicken breasts.

Grapefruit. 37 kcal for half a grapefruit

Here he is, the most low calorie fruit. Like other citrus fruits, grapefruit is a heavyweight when it comes to vitamin C. The University of Arizona in Tucson found that if you eat a grapefruit every day, you can lose weight and improve your health. blood pressure and reduce cholesterol.

As it is:

Divide the red grapefruit into wedges over a bowl and collect any juice that escapes. Combine grapefruit slices, chopped avocado and thinly chopped fennel root. Add grapefruit juice, 1 tablespoon olive oil, and sprinkle with salt and pepper. Garnish with mint leaves.

Strawberries, 49 calories per cup

Strawberries are now available in supermarkets all year round. This is good because it is low in calories and rich in fat-fighting fiber, as well as vitamin C. Studies have shown that the more vitamin C you take, the easier you can breathe during exercise, which is especially true for those with asthma.

What else? In 2014, the Journal of Nutritional Biochemistry found that eating plenty of strawberries helps keep coronary arteries healthy and clear and lowers blood cholesterol levels.

As it is:

To make a variation on the super nutritious theme spanish soup gazpacho, mix 1/3 cup water, 1 cup strawberries, 3 medium tomatoes, 1 red bell pepper, 1/2 cucumber, 2 leeks, 1/3 cup fresh mint or basil, 2 tablespoons olive oil, 2 tablespoons spoons of red wine vinegar, 1/2 teaspoon salt and 1/4 teaspoon black pepper. Cool for at least 2 hours before serving.

White Cantaloupe, 61 calories per cup

The sweet, juicy flesh of honeydew melon contains almost no calories, but it is rich in vitamin C and heart-protecting potassium. Melon slices are great on their own as a snack, but you can also add melon to smoothies, yogurts, salads and salsas. If you've never purchased this type of melon before, look for one that feels heavy for its size and has a waxy skin. Avoid melons with soft spots.

The sweet, juicy flesh of honeydew melon contains almost no calories, but it is rich in vitamin C and heart-protecting potassium.

As it is:

To make a refreshing salad, toss baby spinach with diced melon, chopped cherry tomatoes, chopped cucumber, feta cheese and toasted almonds.

Blackberries, 62 calories per cup

Not only are blackberries low in calories, they're also full of fiber—they contain 8 grams per cup—which helps keep you feeling full.

Slowing down digestion rich in fiber diet helps control appetite.

Blackberries have an impressive resume that also includes antioxidants and vitamin K.

As it is:

In a medium skillet, add 2 cups blackberries, 1/3 cup water, 2 tablespoons maple syrup, 1 tsp. cinnamon and 1/2 tsp. almond extract. Bring to a boil, reduce heat and simmer for 20 minutes, stirring occasionally.

Dissolve 2 teaspoons corn starch in 1 tablespoon of water, pour into the blackberry mixture, simmer for 1 minute. Serve this sauce with oatmeal, pancakes, waffles, cottage cheese or yogurt.

Cereals

Bulgur, 76 calories per 1/2 cup (cooked)

Bulgur is made from whole grain wheat that is boiled and dried. It is rich in fiber, which helps calm blood sugar levels.

As it is:

To make a healthy porridge in the morning, take 2 cups of water, 2 cups of low-fat milk, 1 cup of bulgur, 1 teaspoon of cinnamon and 1/4 teaspoon of salt. Cook, stirring constantly, until the bulgur softens and has the consistency of oatmeal, 10 to 15 minutes.

Soba noodles, 113 calories per cup (cooked)

Soba noodles contain 50% fewer calories from starch than whole wheat spaghetti. These noodles are made with gluten-free buckwheat and are good for your six-pack. Just make sure you buy noodles made from 100% buckwheat. If wheat flour is added there, the calorie content of the product will be higher.

As it is:

Cook the noodles according to package directions (unlike regular pasta, these need to be rinsed after cooking) and add the salmon, peas, carrots and chopped leeks. Season with sauce made from soy sauce, sesame oil, rice vinegar and sriracha.

Wheat bran, 31 calories per 1/4 cup

Adding to Your Diet wheat flakes makes it more nutritious. Wheat bran is high on the list of foods that contain magnesium and B vitamins. 6 grams of fiber per quarter cup will help you stay full and lean.

As it is:

To do delicious pancakes with wheat bran, mix 1/2 cup wheat flour, 1/2 cup oatmeal, 1 tsp. cinnamon, 1 tsp. baking powder and 1/4 tsp. soda Mix 1 beaten egg with 1 cup low-fat milk. Add everything liquid ingredients to dry. Pour the dough onto hot frying pan: A quarter cup of batter for one pancake.

Popcorn (31 calories per cup)

Of course, popcorn from multiplexes is sweet calorie bomb, but when you're looking for an easy snack, your waistline won't mind popcorn. Because it's bulky, it will fill you up with fewer calories than other snacks.

As it is:

To prepare a snack in asian style, mix 1 tsp. curry, 1 tsp. dry basil, 1/4 tsp. salt, 1/8 tsp. cayenne pepper and grated zest of one lemon. Sprinkle this spice mixture over cooked popcorn.

Rice cakes without additives, 35 kcal per 1 piece.

When you want something crunchy, rice cakes will satisfy you without causing irreparable damage to your body. They are made from brown rice and are a source of whole grains and carbohydrates. Avoid flavored and flavored breads to avoid getting unnecessary sugar.

As it is:

For a quick snack, spread on rice cake some low fat ricotta cheese and garnish with a few blackberries!

Shirataki noodles, 0 kcal per 85 g

These translucent, gelatinous noodles are made from the ground root of the Asian konjac plant. It consists mostly of easily soluble but difficult to digest fiber, called glucomanna. Shirataki contains virtually no calories.

The taste of the noodles is difficult to describe, but they easily take on the flavors of the accompanying sauces and spices.

It consists mostly of easily soluble but difficult to digest fiber, called glucomanna. Shirataki contains virtually no calories.

As it is:

For a quick lunch, cook shirataki noodles according to package directions, then toss with pesto and halved cherry tomatoes.

Meat and fish

Turkey breast ham, 72 kcal per 80 g

When you're thinking about what to put on your sandwich, go with this option. Turkey breast is the leanest meat. To avoid extra calories, try to read the packaging.

As it is:

To prepare a quick and healthy snack, take vegetables (carrots, zucchini, cucumber) and string them onto a toothpick. Squeeze a little mustard onto the turkey pieces and add to the improvised kebabs.

Cod, 70 kcal per 80 g

Cod doesn't contain many calories, but its tender white flesh is packed with impressive amounts of selenium. Acting as an antioxidant, selenium helps reduce oxidative stress and fitness-induced muscle microtrauma. If possible, choose cod caught in Alaskan waters.

As it is:

Blend 2 cups arugula, 1/2 cup parsley, 1/3 cup almonds, 1 clove garlic, juice of half a lemon, 1/4 tsp. salt, 1/4 tsp. black pepper and 1/4 cup olive oil. Serve with seared cod.

Mussels, 73 kcal per 80 g

Here is proof that you should definitely introduce more mussels into your diet! 1 serving contains 10 g of high-quality protein, and they have the best protein-to-calorie ratio. In addition, they are the least expensive of all seafood, and they also have a high proportion of omega-3 fats.

The European Journal of Sports Science conducted a study which showed that high content Omega-3 fats in the diet help show top scores in sports, as it improves blood pressure, resulting in muscles receiving more oxygen during movement.

1 serving contains 10 g of high-quality protein, and they have the best protein-to-calorie ratio.

As it is:

Heat vegetable oil in a large frying pan. Sauté the chopped onion and 3 crushed garlic cloves until softened (about 3 minutes). Add 1/2 cup white wine and cook until all liquid has evaporated (about 3 minutes).

Add a handful of halved cherry tomatoes, 1/2 cup water and 1/4 tsp. red pepper, salt, black pepper in a frying pan. Keep on low heat for about 4 minutes.

Add 1 kg of mussels to the pan, cover with a lid and cook for about 8 minutes until they open slightly. Those that did not open themselves, open them yourself.

Turkey legs, 91 kcal per 80 g

Time to satisfy your inner Flintstone. This tasty, low-calorie meat contains an impressive 16g of protein per 80g serving, giving your muscles the opportunity to grow. Just don't eat the skin so you don't add extra calories.

Soaking the legs in liquid will remove the gelatin from the connective tissue, leaving the meat soft and tender.

As it is:

Heat the oil in a large skillet (large enough to fit all the drumsticks) over medium heat. Season the turkey with salt and pepper. Add the legs to the pan and cook until Brown on both sides (about 6 minutes each). Remove the legs from the pan and reduce the heat to low, adding more oil if needed. Add 1 chopped leek, 2 chopped garlic cloves and 1 tablespoon grated ginger; cook 5 minutes, stirring frequently, or until legs are bronzed and tender.

Add 1-1/2 cups chicken broth into the frying pan. Pour in 1 cup of orange juice, 2 shoots of fresh thyme, 1 tsp. cloves, 3/4 tsp. paprika and 1/4 tsp. salt. Return the legs to the pan, bring to a boil, then reduce the heat to very low, inserting toothpicks every half hour to check for doneness.

Chicken breast, 92 kcal per 80 g

Eating a high-protein meal helps in your battle in two ways: you feel full for a long time, and you also burn a lot of calories simply by digesting the food.

It's not the most exciting meat in your cart, but it's low in calories and full of muscle-building protein—properties that few things compare to chicken breast.

As it is:

To chicken breast was not dry, cook it in boiling water. Place the breasts in a large pot and add enough water to cover the meat. Bring the water to a light boil.

No need for hot boiling water! Return heat to medium, partially cover and cook for 15 minutes or until meat is cooked through. Set the heat to a low simmer and skim off any foam that appears.

Pork tenderloin, 92 kcal per 80 g

Pork tenderloin is a good, healthy meat that fits well into your diet in terms of calories. It also contains significant amounts of thiamine, a B vitamin that your body uses to turn food into fuel for your workouts. And don’t forget about protein: there are 18 g of it per serving.

As it is:

Heat 1 tbsp. l. oil in a large frying pan. Cook 1 chopped onion, 500 g chopped pork tenderloin and 2 crushed cloves of garlic for 5 minutes. Pour in a cup of red wine and boil for 5 minutes. Add a small can of tomatoes to own juice, 1 cup water, 1 cup brown rice, 1 chopped green bell pepper, 2 tsp. Dijon mustard, 1 tsp. dry oregano and 1/4 tsp. cayenne pepper, salt and pepper. Cook until the rice is tender, about 30 minutes.

Beef steak, 100 kcal per 80 g

If you're looking for a meat that will provide you with protein and won't ruin your meal plans, you've found it - beef. The fantastic ratio of protein to fat, 6 to 1, makes it best choice. Before cooking, marinate the meat - this way it will be juicier and will not dry out during frying.

As it is:

In a deep baking pan or container, combine 1/4 cup olive oil, 1/4 cup soy sauce, juice of 1 lime, 1/3 tsp. cumin Add 600-700g beef, cover and marinate in the refrigerator for at least 2 hours, turning once. Heat 1 tbsp. l. oil in a grill pan or regular frying pan over medium heat.

Remove the steak from the marinade, pat dry and season with salt and pepper. Cook, turning once, for 8-10 minutes over medium heat. Then let the steak cool (10 minutes). Can be served in tacos.

Legumes

Tender tofu, 31 kcal per 80 g

Tofu can have a lot different variations textures. Tender tofu has less compressed water, so it tastes good and contains fewer calories than regular tofu. Tofu is good in dishes such as puddings, smoothies, spreads and salad dressings - where it adds its easily digestible protein.

As it is:

To make a low-calorie post-workout shake, mix 1 cup coconut water, 80g tender tofu, 1 scoop protein, 2 tablespoons flax seeds, 1 cup frozen mango cubes and 1 tsp. fresh ginger.

Beans in a can, 108 calories per half cup

Beans - quick way gain low-calorie vegetable protein and fiber. Protein and fiber in inexpensive beans promotes slow burning complex carbohydrates, which give energy and satiety. And, if you look, you can find beans without salty liquid in a can.

As it is:

To make a healthy, low-calorie salad for lunch, take a can of beans, drained, chopped bell peppers, tomatoes, cucumbers and parsley. Drizzle with lemon dressing.

Lentils, 115 calories per half cup

Not many foods are so rich useful substances like lentils. It's low in calories, but contains muscle-building protein, fiber, vitamins, minerals... And it's budget friendly!

It is low in calories, but contains muscle-building protein, fiber, vitamins, and minerals.

As it is:

To make a no-suck veggie burger, place 1-1/4 cups dry green lentils in a medium saucepan along with 4 cups water. Bring to a boil, reduce heat and simmer until lentils soften (about 25 minutes). Drain the lentils and set aside to cool. Then put it in a blender and blend until it is ground - but not to a powder.

Add 1/2 cup oatmeal instant cooking, 110 g soft goat cheese, 1/3 cup chopped walnuts 1/3 cup chopped sun-dried tomatoes, 2 tbsp. l. balsamic vinegar, 1 tbsp. l. Dijon mustard, 1 tsp. cumin, 1 chopped garlic clove, salt and pepper to taste; beat until smooth.

Form the mixture into 6 medium-sized pancakes and fry in a greased frying pan.

Dairy

Liquid egg whites, 25 kcal per 3 tablespoons

If you need the purest, low-calorie protein, liquid packaging can help. egg whites. You can use them in place of whole eggs in recipes (3 tbsp equals 1 whole egg) and there's no need to break anything. Egg white protein is rich essential amino acids, making it a superstar among protein foods.

Egg whites are pasteurized so they can be eaten straight from the package, so they can be used as a source of extra protein in your smoothies.

As it is:

In a skillet, cook 1/2 cup runny egg whites, 1 chopped zucchini, and 1 cup chopped plum tomatoes until egg whites will not freeze. Stir frequently. Season the resulting low-calorie scrambled eggs with hot sauce.

Mozzarella, 71 kcal per 30 g

Eating too much calorie-dense, fatty cheese can turn your six-pack into a one-pack. But you can still eat cheese - if you have mozzarella in your refrigerator. Compared to regular cheddar cheese, mozzarella has 61% fewer calories. So you can safely add it to sandwiches, pizza, tacos and scrambled eggs.

You can still eat cheese - if you have mozzarella in your refrigerator

As it is:

Make a caprese pasta salad: Toss whole-grain penne pasta with canned tuna, mozzarella, chopped cherry tomatoes and fresh basil. Mix olive oil separately balsamic vinegar, salt and black pepper. Season the salad with this.

Skim milk, 83 calories per cup

This cow juice helps you get proteins without adding extra calories. Each glass also contains the bone-building trio: calcium, vitamin D and phosphorus. If you don't mind splurging, choose organic skim milk that comes from antibiotic-free cattle.

As it is:

Make no-stove oatmeal by mixing: 1/2 cup oatmeal, 1/4 cup regular or vanilla protein, 1-1/2 tsp. chia seeds and 1/4 tsp. cinnamon. Pour in 2/3 cup, stirring skim milk and add a few chopped strawberries and nuts as a topping. Cover and let sit in the refrigerator overnight.

Low-fat yogurt, 137 kcal per container

Low-fat yogurt - good way Get quality protein and beneficial bacteria (probiotics) without wolfing down extra calories from full-fat or sweetened yogurts. In addition to the fact that the product encourages immune system and helps digestive tract, probiotics make it twice as good!

Low-fat yogurt is a good way to get quality protein and good bacteria (probiotics) without wolfing down the extra calories from full-fat or sweetened yogurts.

As it is:

Place 1/2 cup low-fat yogurt, 1/2 avocado, 1 tbsp in a blender bowl. l. lime juice, 1/4 tsp. chipotle or chili powder and a pinch of salt. Turn on the blender. Use the mixture as a sauce for tacos, steaks or fish.

Nuts/seeds

Unsweetened almond milk, 30 calories per cup

This nutty, dairy-free milk alternative (made from ground almonds nuts mixed with water and then strained) contains much less fat than the nuts themselves, so they're a good, low-calorie option for adding to oatmeal, post-workout smoothies, or Sunday pancakes. Be sure to look for the words “sugar free” on the packaging.

As it is:

Recover after a workout by blending 1 cup almond milk with 1/2 cup regular low-fat yogurt, adding a few tablespoons. peanut butter, 1/4 tsp. cinnamon and 1 cup frozen strawberries.

Sauces

Red wine vinegar, 3 calories per tablespoon

If you want to improve the taste of dressings and sauces without adding calories, make sure you have some in your kitchen. different types vinegar, especially red wine vinegar. Many studies confirm that acetic acid slows down the absorption of food, which improves blood sugar levels and helps maintain a feeling of fullness.

As it is:

To cook delicious salad dressing, Mix equal parts olive oil and red wine vinegar with chopped shallots, garlic, Dijon mustard, fresh thyme, salt and black pepper.

Thyme, 3 kcal per tablespoon

Fresh herbs like thyme, basil and dill are a great way to liven up your dishes and add flavor without adding extra calories. These flavor bombs also contain an arsenal of antioxidants, so they'll make your meal plan healthy as well as healthy.

Fresh herbs like thyme, basil and dill are a great way to liven up your dishes and add flavor without adding extra calories.

As it is:

Mix 1 tbsp. l. fresh thyme, grated lemon zest, 1 tsp. garlic powder, 1/2 tsp. paprika, 1/2 tsp. salt and 1/2 tsp. black pepper. Use the mixture to rub onto chicken, steak, or pork.

Cinnamon, 6 kcal per 1 tsp.

When it comes to oatmeal, smoothies, and pancakes, cinnamon gives them... great taste, which has no effect on calories. Multiple studies, including a recent report from the Institute of Nutrition, link cinnamon to improved absorption of sugar into the blood, which reduces the risk of diabetes and ensures long-lasting feelings of fullness, increases energy, and reduces the risk of waist fat.

As it is:

To do delicious pudding Without going overboard on calories, bring 1/2 cup sugar-free almond milk to a “barely boil” over medium heat in a small saucepan. Remove the pan from the heat, add 80 g of grated dark chocolate and 2 tbsp. l. cocoa powder. Leave for 5 minutes.

Stir until the chocolate melts. Add 2 tsp. grated orange zest, 1 tsp. vanilla extract, 1/2 tsp. cinnamon and 1/4 tsp. chili powder. Pour the chocolate mixture, 1 package of tender tofu and 2 tbsp into a blender bowl. l. maple syrup and whisk until smooth.

Cool the pudding for at least 2 hours before serving.

Now doctors and nutritionists recognize that the basis of a healthy lifestyle and nutrition is counting calories. Everyday low-calorie meals made from easily accessible foods that will delight you and your loved ones can be found in this article. Of course, recipes for losing weight can be subject to minor changes, seasonings can be chosen - but their energy value will also change. Whether food should be salted should be decided by your doctor.

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

Hot rice

Three servings, each calorie content is 190 kcal. To prepare this salad, you will need:

• 200 g rice;
• 100 g tomatoes;
• 90 g olives;
• 50 g carrots;
• 50 g bell pepper;
• 50 g canned green peas;
• 20 g hot peppers;
• Art. spoon of olive oil;
• Herbs and seasonings.

Wash the rice twice and cook in slightly salted water. We chop the tomatoes and bell peppers as usual. From hot pepper We remove all the insides in advance and chop them together with the carrots.

Drain the water from the rice and cool. Mix the ingredients (you can chop the olives if you wish). Add seasonings, salt, and season with olive oil.

With shrimps

In each of three servings of this delicious salad only 55 kcal. If you don't want to peel shrimp, buy them peeled. For cooking low calorie salad you will need:

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

Cook the shrimp - no more than three minutes, so as not to become “rubbery”. When they lie down and cool down, we clean the seafood from the entrails and chitinous cover. After this, fry the shrimp meat in olive oil. There is no need to fry for a long time either - let the shrimp brown a little. Pour in lemon juice and leave to rest for half an hour.

While the shrimp are cooling, chop the vegetables as desired. Mix, flavor with wine, remaining lemon juice and olive oil.

First meal

Soups are essential for good digestion. In addition, they provide a feeling of satiety due to the volume of liquid - even if the recipe is low in calories. Therefore, when on a diet, there is no need to be afraid of going overboard with the first courses. The diuretic effect will also be useful to remove excess moisture from fat cells.

We divide ready dish for four servings, the calorie content of each will be 130 kcal. To prepare you will need:

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

Chop the vegetables, cook over low heat, cover with a lid. We bring it to readiness. Use a slotted spoon to remove the vegetables from the prepared broth.

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

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

Vegetable soup with rice

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

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

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

Prepare the dressing for the soup. Heat the sunflower in a frying pan. Fry chopped carrots, tomatoes and onions.

Just before it’s ready, add bell peppers and cabbage to the soup. The pepper needs to be peeled and cut into small pieces. The soup should be served with herbs, seasonings and sour cream.

On the second

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

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

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

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

Cut the zucchini in half. We clear unnecessary seeds and scrape out the inner surface. Lightly salt and rub with a crushed head of garlic. Fill the resulting baking dishes with minced meat.

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

While the zucchini is baking, finely chop the remaining tomatoes, bell peppers and onions. Fry the olives in a frying pan until lightly golden. Season with freshly ground pepper and salt.

Place the resulting mixture on the finished zucchini vegetable dressing. Return to the oven for ten minutes. Before serving, add dill and parsley.

Diet grill

Classic kebab is not suitable during a diet. But you can treat yourself to grilling thanks to this recipe. Energy value each of four servings – 140 kcal. You will need:

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

Chop the garlic, mix with crushed bay leaves, ginger, and add oil. Bring our marinade to a homogeneous state, add pork. Let it sit for 2-3 hours, the longer, the tastier. If you added ginger or overdid it with garlic, do not leave it for more than an hour and a half. These seasonings can leave an unpleasant taste after marinating for a long time.

Bake in the oven at a temperature of two hundred degrees, about a quarter of an hour. At the beginning of cooking, cover the fish with a layer of foil. Five minutes before the end of baking, place shrimp on the fish (after peeling), a couple of lemon wedges, chopped tomatoes and asparagus.

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

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

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

Omelette for breakfast

It is low calorie and delicious omelette, which you can eat before heading towards work. The energy value of each of the five servings of this breakfast is only 47 kcal. In addition to two eggs, we will need:

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

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

Mix eggs (without removing yolks) and milk. At the same stage, add salt and mix well. Remove the pepper from the pan.

We pour out our egg mixture into the frying pan where the peppers were fried. Taste vegetable oil will soak the omelette. When the omelette becomes a little thicker, add pepper from one half of the eggs, without touching the edges. Cover the filling with the other side of the omelette and keep it in the pan a little more on both sides. Before serving, add a few basil leaves.

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

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