Recipes for cheap diet dishes. Healthy and tasty: quick diet dishes

When getting rid of excess weight, sometimes you have to face the ensuing problems - reduced immunity, problems with the gastrointestinal tract, stress.

Even if you dramatically lose weight thanks to a questionable diet, there is no guarantee that the results will not be short-term; the weight may become even greater than before.

How to achieve good results in weight loss without compromising your own health?

The answer is below.

Dietary foods and their selection

The most effective method is to eat low-calorie but healthy foods.

When dietary nutrition is prescribed due to a specific disease, you should strictly adhere to the specialist’s recommendations in choosing products.

But in most cases, the diet is changed for preventive purposes.

It is better if this way of eating becomes an integral part of life.

Benefits from it:

weight loss;
cleansing the intestines, normalizing the gastrointestinal tract;
lowering cholesterol levels;
enriching the body with useful elements;

Dietary foods can be natural or specialized.

Natural products with dietary properties:

protein is the basis of dietary nutrition, found in lean meats (chicken, beef), fish (hake, cod, carp, pollock, pike perch) and seafood (mussels, clams, crabs and shrimp);
milk – low-fat cottage cheese, low-fat kefir and sugar-free yogurt;
cereal porridges (buckwheat, millet);
whole grain products (rye bread, oat bran, muesli);
vegetables and fruits (in small quantities, grapes and bananas are excluded);
green tea;
chicory.

Specialized dietary products are supplements prepared in advance by specialists that help provide the body with the necessary vitamins and substances when there is a special need for them.

Special diets have been developed for children of different ages, for pregnant women, for the elderly or for athletes.

Each of these diets has its own unique properties and mode of action on an individual organism.

Many modern diets are based on consuming to a greater extent only one specific product (cucumber, apple, kefir), but it is safer and more effective to reduce the caloric content of the diet, while maintaining the required level of valuable elements.

First courses in dietary nutrition

The first dishes should always be part of the diet, especially when on a diet.

And there are a lot of recipes for low-calorie diet dishes for weight loss.

Gazpacho would be an excellent solution, especially if the hot season has arrived.

Green gazpacho

Soak the bread in water for a few minutes.
Grind peppers (peeled from seeds), bread, cucumbers, onions, garlic and parsley to a puree (in a food processor).
Pour vinegar, water into the puree, add oil. Add a little salt and pepper.
After cooling the dish, pour into a plate and sprinkle with finely chopped cucumbers.

A soup that will make those extra pounds “run away” from you could be something like this:

Second diet dishes for weight loss

Without second courses there will be no good and balanced diet, because they are the source of the necessary protein.

Cooking pike perch in a pot

Ingredients:

pike perch - 2 pcs.;
cauliflower - 200 g;
zucchini - 1 pc.;
carrots - 1 pc.;
low-fat kefir - 0.5 l.

The process of preparing a diet dish for weight loss:

Cut the fish by cutting off the head, fins and tail, gut it and rinse well. Place on the bottom of the pot, cutting into small pieces.
Place cauliflower on fish.
Carrots (straws) and zucchini (medium pieces) – 3rd layer.
Salt and pepper to taste, pour kefir (1.5 cm to the edge).
Place in the oven (heat to 180 0 C) for 1.5 hours.

Steamed chicken with ginger

Ingredients:

chicken thigh;
ginger root;
mushrooms;
bell pepper;
bulb;
green onions;
butter - 25g;
lemon;
garlic - 2 cloves;
table wine - 1 tbsp;
soy sauce - 1 tbsp.

Preparation:

Chop the mushrooms, onion and garlic, cut the pepper into strips.
Place butter, mushrooms, peppers, ginger, onions on foil, chicken thigh on top, then butter again, garlic, lemon slices, mushrooms. Drizzle with sauce and wine.
Wrap in foil and cook in a double boiler for half an hour. Then turn the chicken over and cook for 10 minutes.

We offer for viewing a whole selection of current recipes for losing weight:

Recipes with vegetables

Without delicious vegetable-based diet dishes for weight loss, no diet is possible.

Appetizers and salads - all this is done quickly and easily.

Beijing mosaic

Ingredients:

Chinese cabbage - 1 head;
sweet pepper - 3 pcs.;
feta cheese - 200 g;
processed cheese - 2 pcs.;
pitted olives - 1 can;
garlic - 2 cloves;
low-fat sour cream - 2 tbsp.

Preparation:

Grate the cheese, mash the cheese, and chop the garlic. Add sour cream to the mixture and stir.
Cut the peppers into cubes and the olives into slices. Mix with cheese mixture.
Cut the cabbage lengthwise into two halves. If desired, cut out the core. Gently coat each sheet with the filling (a thin layer). Connect the two halves. Wrap with cling film.
Place in the refrigerator for 2 hours.
Cut into pieces, sprinkling with lemon juice.

Vegetable salad with yogurt dressing

Necessary products for a dietary vegetable dish for weight loss:

Preparation:

Cut the cucumber and radish into slices, cut the tomatoes in half, and cut the pepper into strips.
Mix chopped dill with yogurt, add lemon juice and spices. Dress the salad.

Here is another recipe for a low-calorie and very healthy salad:

Desserts are more fun!

Paradoxically, when on a diet, desserts are quite acceptable, but you need to know how to prepare them correctly.

Chocolate cheesecake

Ingredients:

low-fat cottage cheese - 400 g;
milk with 1% fat content - 100 ml;
natural honey - 20 g;
food gelatin - 15 g;
cocoa - 50 g.

Cooking sequence:

Soak gelatin for 30 minutes. in 1 tbsp. water.
Place on low heat, add milk, then cottage cheese, honey and cocoa.
Mix with a blender and pour into the mold. Place in the refrigerator until set.

To ensure that your diet is effective and enjoyable, you can consider some tips:

Use of sweeteners. If the main goal of changing your diet is weight loss, you need to give up sugar almost completely, which is not so easy. A good substitute will help you cope with the problem - “fruit sugar” (fructose), it has energy value and is involved in metabolism. But since fructose is sweeter than sugar itself, it can be used in much smaller quantities. Another type of sweetener is intense sweeteners. The safest option is stevia (honey herb), which has zero calories. Its sweetness far exceeds the sweetness of sugar, but the benefits are undeniable.
Regularity and frequency. Diet nutrition does not mean that you need to eat rarely. On the contrary, there should be at least 5-6 such receptions per day, but the number of servings itself should be reduced. You need to try to give up snacks, because often these are not healthy foods, but “fast” carbohydrates (sweets). Although the feeling of fullness comes quickly, it disappears just as quickly, as a result of which very soon the body again begins to require food.
Cooking method. Thermal steam treatment will help preserve the maximum amount of nutrients. But fried or smoked foods are contraindicated. You should also reduce your salt intake.

Without a doubt, healthy and simple dietary dishes for weight loss in the diet, combined with a healthy lifestyle, are the key to good health for every person.

It can be tasty and varied.

Find out in the video which breakfasts are good for your figure:

Recipes for dietary dishes for weight loss that any housewife can prepare at home! Diet recipes for weight loss - it's simple and delicious!

Low calorie diet– the best way to lose weight without compromising your health. Unlike express methods aimed at rapid weight loss, the weight comes off slowly but steadily. At the same time, the body does not suffer from nutritional deficiencies and the person feels well. Most recipes leave out the salt and sugar, but the seasonings make up for the flavor. The recipes below allow you to make sure that you can get gastronomic pleasure from dietary nutrition.

The principles of healthy eating force us to adhere to certain food preparation technologies. Frying food is not permitted.

The priority is for dishes baked in the oven, cooked in a slow cooker, smoothies, fresh salads, hot and cold soups without heat treatment.

First meal

Light soups burn fat well. Seasonings not only add flavor, but also boost metabolism.

Vegetarian pumpkin soup

Finely chopped orange cubes, peeled, are thrown into boiling water. Boil for about 10 minutes, grind with a blender. Fans of spicy tastes add fine black pepper and half a glass of low-fat cream. Instead of pepper, many people throw in cinnamon and a spoonful of cheese.

Broccoli soup

Place an unpeeled large onion, 200 g of broccoli, carrots, celery root, and bay leaf in a liter of cold water. The head is removed from the finished broth, the mass is crushed until homogeneous, and sprinkled with herbs. Garlic and a few peppercorns are added for flavor. For taste - a spoonful of vegetable oil.

Gazpacho

In hot weather, it is better to prepare cold Spanish soup. Ingredients:

4 tomatoes;
2 cucumbers;
1 bell pepper;
sparkling water;
spoon of lemon juice;

The pepper is placed in the oven or kept over an open fire until blackened, then the top film is removed. The fleshy part is cut and placed in a blender bowl with tomatoes and cucumbers without skin. Pour 2 glasses of water, throw in the garlic and press the machine button. Add herbs, lemon juice, a spoonful of oil, pepper, and oregano to the whipped mixture. Served with rye crackers.

Turkish okroshka - delicious soup in 3 minutes

2 cucumbers are grated on a coarse grater, combined with dill, a sprig of mint or fresh basil, garlic, mixed with 2 cups of kefir or yogurt. The result is a mass similar in consistency to a smoothie.

Second courses

Veal, poultry breast, rabbit, lean beef are boiled with spices or baked with vegetables.

Chicken casserole

100 g of chicken breast contains approximately 100 kcal. The dish requires 500 g. In the recipe:

onion, carrot, pepper - 1 piece each;
cheese – 50 g;
a glass of yogurt;
vegetable oil – 2 tablespoons;
egg.

Place chopped vegetables at the bottom of the multicooker bowl and sprinkle with chicken spices. Place fillet pieces on top. Pour in a mixture of fermented milk product and beaten egg, scatter the cheese evenly. Select the “Baking” program for 30 minutes. If the dish is prepared in the oven, bake at 180°C until a crust appears.

Stewed fish

Calorie content depends on the type of fish. The energy value of the dish varies between 110-150 kcal. The bottom of the frying pan is thickly covered with onion rings, pour a spoonful of oil and turn on the heat. Place a layer of tomato mugs on top, cover the dish with a lid, and simmer the contents for 5 minutes. Then lay out the fish, which has been marinated in oil, lemon juice, and spices for 60-30 minutes. Simmer for 10-15 minutes. Served with vegetable salad.

Mackerel in foil

There are 130 kcal in a protein dish. Products: 1 fish, 2 l. yogurt, orange, spices. To prevent the juicy fish from turning dry and tasteless, it is soaked in sauce and wrapped in double foil. First, the middle is cleaned, and deep cuts are made on the sides every 5 cm.

Zest a small orange and squeeze out the juice. Prepare the dressing: mix yogurt with squeezed garlic, citrus peel, pepper, and juice. Then generously coat with sauce, seal hermetically in foil, and place in the oven for 20 minutes. Served with watercress, Chinese cabbage, spicy carrots.

Boiled beef

Calorie content – 350 kcal in 2 servings. Place 250 pieces of meat in cold water and skim off the foam after boiling. Boil for 1 hour with parsley root and carrots. 10 minutes before readiness, add bay leaf, garlic, and seasonings. Eaten hot or cold with vegetables or celery plakia.

Vegetable dishes

Plakia recipe. Calorie content - 130 kcal/100 g.

200 celery root;
large onion;
2 liters each vegetable oil, lemon juice.

The peeled roots and onions are cut and placed in layers in a bowl. Season with oil, pour boiling water with lemon so that the liquid covers the vegetables. Simmer until the water evaporates.

Zucchini casserole

100 g - 115 kcal .

flour – 50 g
milk – 300 ml;
cheese – 150 g;
eggs – 2 pieces;
white pepper and a pinch of nutmeg.

Melt a spoonful of butter in a frying pan and mix with flour. After 2 minutes, pour in the milk. The mixture is kept on fire until thickened. While the sauce is cooling, cut the zucchini into strips.

Add eggs, seasonings, and half the amount of cheese to the cooled milk-flour mixture. Place 6 vegetable plates overlapping on the bottom and pour a spoonful of sauce on top. The zucchini is laid in layers until the slicing is finished. Sprinkle cheese on top and place in the oven for 40 minutes.

Ratatouille

To prepare a low-calorie dish (90 kcal) you will need:

1 zucchini, pepper, eggplant;
4 medium tomatoes;
onion and garlic;
a couple of tablespoons of sunflower oil.

Vegetables are cut into circles, alternately placed in a frying pan. The onions and peppers are simmered in a frying pan, and 1 chopped tomato is added at the end. Cover the vegetables with the mass, pour in half a glass of water, and put in the oven for an hour.

What to prepare for tea

Cottage cheese casserole perfectly satisfies hunger and speeds up metabolism. Calorie content - 95 kcal/100g.

cottage cheese 1% - 200 g;
a spoonful of bran and yogurt;
1 egg and 1 apple;
a pinch of vanillin or cinnamon.

Add the remaining ingredients to the mashed mass, knead, fill the mold, and bake over medium heat for 45 minutes.

Chocolate cheesecake

The dessert contains only 95 kcal. Take:

15 g agar-agar or gelatin;
2 full spoons of cocoa and honey;
400 g village cottage cheese;
100 ml low-fat milk.

The gelling agent is poured with water and left to swell. Then the container is placed on the fire, milk is poured in, heated until completely dissolved, and cooled. Beat the cottage cheese with a mixer, pour in gelatin in a thin stream in portions. In the process, cocoa, honey, and vanillin are added. The liquid mass is poured into a springform pan and placed in the refrigerator. After hardening, decorate with fresh berries.

Fat burning cocktail recipes

Choose from 6 recipes. The ingredients are taken per glass of liquid.

Kefir + half a spoon of cinnamon and ginger, a pinch of hot pepper.
Kiwi + 2 slices of lemon, mint.
Mint leaves + 7 parsley branches.
Apple + ¼ lemon + 50 g zucchini + 2 cm ginger root + cucumber + celery stalk.
Yogurt + ½ grapefruit + 4 large slices of pineapple + 30 g raw pumpkin seeds.
Apple cider vinegar + spoon of honey, cinnamon stick.

Preparation technology: the ingredients are thrown into a glass of a blender and whipped. Fasting days are spent on smoothies, and cocktails are consumed instead of snacks. Fiber and liquid fill the stomach and create a feeling of fullness.

Due to a sedentary lifestyle, poor diet and almost complete lack of physical activity, more and more people are suffering from obesity. Some people solve this issue by visiting gyms, others by purchasing sports equipment. Also, delicious dietary recipes for weight loss will help you achieve a slim, harmonious figure. Therefore, solving problems with excess weight begins with drawing up an individual menu.

Diet food. Recipes for weight loss

The daily calorie requirement of an average adult should be 1200 units. But no less important is the content of essential vitamins and minerals in the foods consumed, so the daily menu of a person losing weight should contain as many fruits and vegetables as possible. If these conditions are met, diet food will only bring pleasure and increased vitality to a person losing weight. Recipes for weight loss are very diverse, original and quite easy. At first, you don’t have to bother creating your own, successfully using existing ones. It is often said that it is extremely expensive. But there are also those based on the daily diet of the average person. Below are just such options.

Calorie content is calculated per 100 grams of finished product.

Monday

If you add cinnamon, lemon zest, curry, ginger, cloves or any dried fruits to the prepared porridge, its taste will change significantly. By varying the supplements, you can eat oatmeal at least every day. Each time it will have a new, fresh taste.

For lunch: Ural cabbage soup (30 kcal).

You will need half a kilogram of fresh cabbage, 80 grams of pearl barley, 1 onion, 1 carrot, one and a half liters of broth or water and salt to taste. Wash the pearl barley, pour boiling water over it, and cook for 20 minutes. We drain the water. Prepare one and a half liters of broth or just boiling water, add the cereal into it and cook it for another 10 minutes. Add pre-peeled cabbage, cut into small cubes, into the broth. Cook our cabbage soup for another 15 minutes. Season the boiling brew with carrots and onions sautéed in vegetable oil. Cook for another 10 minutes. Add some salt. Serve with sour cream and herbs.

We take 0.4 kg. cauliflower and broccoli (can be frozen), 1 tbsp. a spoonful of butter, 150 grams of hard cheese, 1 tbsp. a spoonful of wheat flour, half a liter of 10 percent cream or sour cream, salt and pepper to taste. Boil the washed cabbage, disassembled into inflorescences, in salted water until half cooked. Place in a colander and let the water drain. While the cabbage is cooking, make the sauce: fry the flour in butter, gradually adding cream (sour cream). Bring to a boil, but do not boil. Add pre-grated cheese to the sauce. We wait until the cheese melts. Place the cooked cabbage in a special baking dish and pour in the sauce. Bake for about half an hour at a temperature of 180 degrees.

Dinner: oven-baked chicken with boiled potatoes and carrot and garlic salad (197 kcal/82 kcal/102).

To prepare the salad, take one large or 2-3 small carrots, 1 clove of garlic, 2 tbsp. spoons of mayonnaise, salt and pepper (to taste). Grate the carrots on a fine grater. Add chopped garlic. Season with pepper and salt. Season with vegetable oil or lemon juice.

Comment 1

1. Remember, the more fat drains from the chicken during baking, the better. Dietary recipes for weight loss are distinguished by the fact that among their components there is a minimum of animal fat.

2. Season the salad with vegetable oil. Fat filling is a must. Without it, the vitamin A contained in carrots will not be absorbed.

3. It is advisable to supplement the cabbage soup with a small piece of fish, meat, cheese or poultry. Then the optimal combination of proteins and carbohydrates for lunch will be achieved, for which recipes for delicious dietary dishes for weight loss are famous.

Tuesday

For breakfast: oatmeal (127 kcal).

Take 1 chicken back, 1 carrot and onion, 150 grams of spaghetti, 3 tbsp. spoons of vegetable oil, 4 potatoes. Cook the chicken in 2.5 liters of water for 1 hour, remove and remove the meat from the bones. Finely chop the onion and three carrots onto a coarse grater, sauté the onion and carrots in vegetable oil until golden brown. While the onions and carrots are sautéing, peel the potatoes and cut them into small cubes. Add the chopped potatoes to the boiling broth and boil for another 10 minutes. Add meat and spaghetti. Cook for another minute. After adding the frying, cook for another 5 minutes. Turn off. Salt. We wait 10 minutes for it to brew.

For an afternoon snack: baked broccoli and cauliflower (107 kcal).

For dinner: fish cutlets (59 kcal).

Take 400 grams of white and red fish fillets, 3 small zucchini, 1 medium eggplant, a pack of basil, 100 grams of heavy cream, 50 grams of light bread crackers, 30 grams of butter and 1 tbsp. a spoonful of vegetable oil, 2 cloves of garlic, pepper and salt to taste. Cut the first zucchini into small cubes, blanch for 3 minutes in boiling water, and cool. Grind the fish in a blender, mix with cream, a third of the mass of blanched zucchini and breadcrumbs. Salt and pepper. Using special metal rings on parchment, we form small round cutlets. Heat the frying pan, place the cutlets directly on the parchment, fry them for 3 minutes on both sides. Transfer to a baking sheet and bake in the oven at 200 degrees for five minutes. Next, we start preparing the side dish. We cut the eggplant into circles, lightly coat each with oil and place on a baking sheet. Bake in grill mode for 5-7 minutes until golden brown. Cut the remaining zucchini into strips and fry in oil until golden brown. Squeeze 1 garlic clove onto them, add salt and pepper. Let's start preparing the sauce. Using an immersion blender, puree the remaining blanched zucchini with basil. Add butter, bring to a boil, salt and pepper. And we proceed to the final moment of preparing the dish. We assemble the pyramid on a large plate. First, put in the fried zucchini, then 1 slice of eggplant and cover it all with a cutlet. Then add the eggplant and cutlet again. And so on until the mugs run out. The eggplant circle should be the first on top. Pour sauce over the resulting pyramid and garnish with basil.

Comment 2

Why cauliflower and broccoli again? Because they are very rich in vitamin C and other beneficial microelements. Don't like roasted vegetables? Boil them. Dietary recipes for losing weight at home are good because they can be changed and varied if desired.
Fish is the perfect dinner. It is easily digestible and contains a lot of useful substances.

Wednesday

For lunch: vermicelli soup with chicken (63 kcal).

Take 1 kilogram of not dry, but not very wet cottage cheese, 2 large eggs (if small, then 3), 6 tbsp. spoons of fat sour cream, butter and sugar, 4 tbsp. spoons of semolina, 200 grams of raisins or other dried fruits, salt and vanillin (to taste). Preheat the oven to 180 degrees. Pass the cottage cheese through a meat grinder. Melt the butter and beat the eggs with sugar. Wash and dry the raisins. Grease a special baking dish, mix eggs with cottage cheese, butter, raisins and semolina. Add salt and vanillin. Mix all this constantly with a wooden spatula. Place the resulting mass in the mold, level it and evenly grease it with sour cream. Bake until a light brown crust appears. Serve topped with sour cream.

For dinner: fish cutlets cooked in a dry frying pan (59 kcal).

Comment 3

It is better to cook porridge with milk or with the addition of it. Milk promotes the absorption of proteins contained in cereals. Dietary recipes allow this. There will be no problems with calories for weight loss, and in the near future you will achieve an extremely pleasant result.
We prepare cottage cheese casserole with minimal sugar content.
We supplement the menu with at least two different fruits per day.

Thursday

For breakfast: millet (125 kcal).

Take 6 small potatoes, 250 grams of herring fillet, 4 tbsp. spoons of universal soup dressing. Boil 2.5 liters of water, peel the potatoes, cut into strips. Add universal soup dressing to the water, boil for 5 minutes, add fish fillet cut into pieces in advance. Cook for about 15 minutes. Taste, if there is not enough salt, add. Turn it off. Sprinkle with herbs.

For afternoon snack: cottage cheese casserole (243 kcal).

Notes: to cook, take two-thirds of a glass of rice, 800 grams of mixed (pork and beef) minced meat, a carrot and a medium-sized onion, 500-700 grams of cabbage, 4 tbsp. spoons of tomato sauce, half a liter of sour cream, a teaspoon of salt, half a spoon of ground black pepper and breadcrumbs. So, take the minced meat, add finely chopped onion into it, add some salt and pepper. Mix. Add pre-boiled and dried rice. Finely chop the washed carrots and pour them into the minced meat. Chop the cabbage as finely as possible, dip it in boiling water and leave it alone for 3 minutes. Next, mix the cabbage and rice into the minced meat. Salt and pepper. We form large cutlets. You should get about 18 pieces. Roll the resulting cutlets in breadcrumbs and fry over high heat until golden brown. Let's start preparing the sauce. Mix sour cream with tomato sauce, add salt, and add half a glass of water. Place the previously formed cabbage rolls on a (deep) baking sheet in the oven, pour in the sauce. Bake for 45 minutes at 180 degrees.

Comment 4

Recipes for weight loss dishes with calories per weekly diet should also be selected based on their minimum salt content. Its consumption should be reduced to 7 grams per day.

Friday

For breakfast: barley porridge (96 kcal).

For lunch: herring and potato soup (89 kcal).

For afternoon snack: rice babka with sliced apple (92 kcal).

Take a liter of milk, a glass of rice (round), 3-4 apples, 10-15 grams of butter, 1 egg, sugar and salt (to taste). Cook the rice porridge in milk, stirring constantly, until it thickens, add oil to it a minute or two before it is ready. Cut the apples into slices. Take a special baking dish and grease it with butter. Spread half of the cooked porridge and level it out. Place apples on top of the porridge and cover them again with the remaining porridge. Beat the egg, mix with 50 grams of milk, pour the resulting mixture over the babka. Place it in the oven for a maximum of half an hour, until the apples are well browned.

Dinner: lazy cabbage rolls and radish, celery and cucumber salad (147kcal/48kcal).

Say “No!” tasteless food, starvation diets and monotonous nutrition! We present recipes for healthy breakfasts, lunches and dinners that will make your mouth water and want to be prepared immediately!

Food is indispensable for any person on earth, because everything necessary to maintain the health and development of the body is “extracted” from it. Trends of the 21st century have led to the fact that food has become a cult: a huge number of shops, cafes, restaurants, and stalls with “goodies” attract millions of people. However, almost all of these food outlets sell products that are harmful to the body, the consumption of which leads to obesity, metabolic disorders and other health problems.

How to eat properly, and what to eat to lose weight? The answer is simple: you need to turn to dietary cuisine. Hundreds of people will immediately say that such food is monotonous and has no taste, but this opinion is wrong. Chefs from all over the world have developed millions of delicious diet recipes for weight loss that will satisfy the needs of women, men and children.

Many people perceive dietary food as part of treatment after an illness, but this is not the case. Healthy eating is a great way to tidy up your body, remove extra pounds, and improve your health.

Every day, in order to stay in good shape, a person must consume more than 70 different substances: proteins, fats, carbohydrates, trace elements, minerals, vitamins.

Animal proteins cannot be replaced with plant proteins. Substances contained in meat and fish allow our body to produce the energy necessary for normal functioning. Animal proteins must be present in the diet of children and adolescents.

Traditionally, Russian cuisine contains a large amount of meat, potatoes, bread, flour products, and also sweets. This diet is familiar to us, but it harms not only our body, but also our figure.

What to eat properly

There are many theories about what you should eat. All of them are based on judgments about the nutrition of our ancestors. People's opinions have divided them into those who believe that previously people ate only vegetarian foods, and those who adhere to meat foods - meat eaters. In any case, everyone believes that he is right and such discussions have been going on for decades.

Dietary cuisine is a balanced and moderate set of food products to maintain the health and beauty of the human body. Nutritionists create a diet program based on the following factors:

age;
intensity of life;
place of residence.

Diet food designed for children is not suitable for an adult.

Creating a diet for weight loss

The principles on which the weight loss diet is based:

Calorie balance. An important factor when drawing up a program for weight loss, because in order to remove extra pounds it is necessary to create a protein deficiency in the body. During digestion, protein breaks down into amino acids, which the human body processes into energy, that is, the absence of this element will force the body to break down fatty tissues and take energy from them. Also, when preparing a diet, you need to adhere to the system: how many calories you consume, how many calories you burn. An active lifestyle allows you to control the constant “destruction” of fat, and dietary nutrition contributes to more effective weight loss.
Diversity. You should always stick to a balanced diet. Man is an omnivore, and for a normal life he requires a complete and high-quality diet. You should not get hung up on vegetarianism, meat-eating or fruitarianism.
NO to overeating! The first step in losing weight is to accustom your body to eating small portions of food. According to the rules of dietetics, one serving does not exceed 200-350 g for main meals, and for snacks - 50-150 g.

By adhering to the basic principles of dietary nutrition, you can create a convenient meal schedule for yourself, which will subsequently allow you to gain a good figure and good health.

Nutrition with calorie counting

When developing a diet regimen, you should keep calories in mind. Calories are essential for the human body. They help breathing function, pump blood through vessels, work organs, and so on.

To determine the calorie content of foods, you need to know the following values:

One gram of protein contains 4 calories;
one gram of fat has 9 calories;
one gram of carbohydrates – 4 calories;
One gram of alcohol contains 7 calories.

Although alcoholic beverages contain calories, they are not nutritious.

To choose a diet menu for yourself, you must first determine the amount of calories your body needs. Calculating them is simple: one calorie per hour per kilogram of weight. That is, for a person aged 20 to 40 years, 1200 to 1500 kcal per day is required. Of course, the rate of fat burning is different for everyone, it depends on the amount of physical activity, stress and activity of life.

Products to forget about

In their desire to lose weight, some people torture themselves with hunger. It is absolutely impossible to do this. By developing a menu for the week with calculated calories, you will eat right without harming your body and getting an ideal figure.

To achieve the desired weight, you will have to forget about the existence of some “harmful for your figure” products:

bakery products;
sweet;
pork, goose and duck meat, bacon, lamb;
vegetable and butter, margarine;
fatty dairy and fermented milk products;
potato;
store-bought juices, lemonades, cocktails, cocoa;
alcoholic drinks;
conservation;
semi-finished products, smoked and boiled sausages;
dried fruits;
caviar;
nuts.

Such products will not harm your body, but you won’t be able to put your body in order with them either.

Vegetarian Recipes

Vegetarianism is a diet in which a person completely or partially refuses to consume animal products. There are a great many supporters and opponents of a plant-based diet, and it is unlikely that they will ever come to a general consensus. In any case, today there are more and more adherents of vegetarianism, and the number of delicious and interesting recipes that use only plant ingredients is also increasing. For example:

Sweet pumpkin puree. Calorie content 167 kcal per 100 g.

A dietary dessert for three servings will require: 250 g of pumpkin, 50 g of ground walnuts, 125 g of plum jam, sugar and cinnamon to taste.

The dish is very simple to prepare. The pumpkin is cut into cubes and baked in the oven at 180 degrees. After cooking, the pumpkin is crushed into puree, cinnamon and sugar are added to it. Place half of the pumpkin mixture in a deep bowl and add jam as the next layer. Next, the remaining puree is evenly distributed over the surface. The dish goes into the refrigerator for 10-12 hours. Before serving, the dessert is sprinkled with nuts.

Onion soup. Calorie content 32 kcal per 100 g.

To prepare three servings of low-calorie soup, you need the following ingredients: three medium onions, half a head of white cabbage, one carrot, one and a half tomatoes, spices and herbs to taste.

To prepare the soup, first finely chop all the vegetables. The ingredients are placed in water and placed on fire. To make the broth more golden, you can fry the onion a little in olive oil. Onions also go with vegetables. The soup should boil for about ten minutes. After time has passed, reduce the heat and cover the pan with a lid. Vegetables simmer over low heat for another 30-40 minutes.

Avoiding animal products can lead to a lack of vitamins and minerals in the body. When creating your diet, be sure to include foods high in iron, iodine, calcium and vitamins D and B12.

Dietary recipes for weight loss at home

In any case, to eat properly you will have to cook at home, since in public catering places you will not be able to control the amount of oil and spices added to your dish.

Nutritionists advise eliminating the use of salt and spices for dishes as much as possible, as they irritate the stomach, causing hunger.

When preparing and eating according to the dietary menu, you need to consider the following recommendations:

You need to eat slowly and calmly. Chewing food thoroughly ensures complete absorption of all necessary elements.
The dish should have an attractive appearance and pleasant taste.
Constantly dilute your diet with various vegetables and fruits.
Dairy products are eaten separately from main dishes.
Should only be prepared for one time.
Three hours before bedtime you should not eat anything.
Fruits and vegetables are consumed separately.
You need to get up from the table with a slight feeling of hunger.

Remember that all products used in preparation must be fresh and clean.

Essential foods for the diet

When preparing meals for weight loss, it is worth remembering a few products that will help you fight extra pounds:

Boiled eggs. A regular hard-boiled chicken egg and eaten for breakfast will saturate the body with the necessary amount of protein for a fruitful day.
Sauerkraut. Familiar to many from childhood, cabbage normalizes the intestinal microflora, promoting proper digestion.
Low calorie yogurt. The dairy product will not only help you satisfy your hunger during snacks at work, but will also be an excellent salad dressing.
Barley. These grains contain a large amount of fiber, which is so necessary for weight loss. It helps improve metabolism and also creates a feeling of fullness.
Legumes. A large number of antioxidants contained in beans will charge the body for new achievements.
Flax-seed. Ground flaxseed will help you quickly lose 2-3 kilograms in a week. The fiber-rich product is added in small portions to cereals or yoghurts.
Celery. A wonderful vegetable that everyone who is losing weight has heard about. Celery rejuvenates the body's cells, helps normalize digestion, and contains many useful vitamins, minerals and a minimum of calories.
Chicken fillet. The most popular lean protein is the best product for dietary nutrition.
Avocado. A healthy fruit that will fill the body with fats, minerals and vitamins, but you should not abuse it. The norm for avocado per day is 1-2 slices.
Spinach. One serving of this green plant contains 5 types of vitamins, fiber, magnesium and folic acid.

By adhering to the principles of dietary nutrition and counting calories, you can lose extra pounds in just a month.

Recipes with counted calories for home cooking

Of course, you can follow a dietary diet by cooking only at home, but not every family member wants to go on a diet. In this case, various tricks are used, because ordinary dishes can be quietly replaced with low-calorie ones. An example of homemade cutlet recipes with calories counted:

Chicken cutlets in a steamer. Calorie content 145 kcal per 100 g.

To prepare seven servings, the following products are needed: 1 kg of minced meat, 2 pcs. onions, 1 pc. celery, 150 g hard cheese, 2 tbsp. mayonnaise sauce, 2 chicken eggs, spices to taste, water for a double boiler 150 ml.

Finely grated onion, celery stalk, and cheese are added to the minced chicken. All ingredients are mixed, eggs and spices are added there. Small cutlets are formed from the finished mass and placed in a double boiler. The dish is ready in 25-30 minutes.

Pollock fish cutlets. Calorie content 180 kcal per 100 g.

To make five servings of cutlets, you will need the following ingredients: 700 g pollock fillet, 150 g crustless toast bread, one chicken egg, 5 tbsp. premium flour, 70 g of vegetable oil, a pinch of potato starch, spices and herbs to taste.

The fillet is passed through a meat grinder along with onions and bread soaked in water. Then the egg and spices are added. Small cutlets are molded from the resulting minced meat and placed in a hot frying pan. The cutlets are fried in oil for 5-8 minutes.

You can reduce the calorie content of the dish by replacing bread with pumpkin or zucchini.

Home-cooked, low-calorie diet meals will help you control the nutrition of everyone in your household.

Recipes for every day

If you decide to switch to a dietary diet, it is best to immediately develop a complete menu for the week. This approach will help save time searching for the right recipes, and you will also be able to immediately purchase the products you need for cooking in the store.

Menu for the week with calories

A calorie-based diet is quite difficult to follow, but it allows you to effectively lose extra pounds. Example of a weekly diet:

Monday at 500 calories

Morning: two chicken whites, half a grapefruit
Lunch: 200 g fresh vegetables
Day: 150 g boiled chicken fillet, 150 g vegetables
Afternoon snack: 250 ml freshly squeezed juice
Evening: 200 g vegetable salad with chicken

Tuesday at 800 calories

Morning: 100 g low-calorie cottage cheese, green tea
Lunch: local fruit
Day: 250 g stewed vegetables with chicken fillet
Evening: a glass of low-calorie fermented milk drink, 100 g steamed beef, sweet pepper

Wednesday at 500 calories

Morning: local fruit salad with yoghurt dressing, egg white omelette
Day: 250-300 g boiled chicken with red or brown rice
Evening: a glass of low-calorie kefir, 150 g beet salad, 100 g steamed fish

1000 Calorie Thursday

Morning: 120 g cottage cheese, tomato, tea without sugar
Lunch: a glass of low-calorie fermented milk drink
Day: 80 g buckwheat, 60 g boiled chicken fillet, 100 g fresh vegetables
Evening: a slice of cereal bread, 50 g steamed chicken, tomato, half a grapefruit, green tea

800 Calorie Friday

Morning: 150 g oatmeal, 70 g berries, coffee drink
Lunch: 100 g carrot salad
Day: 80 g buckwheat, steamed fish cutlet (50g), 100 g vegetables, natural juice
Afternoon snack: fruit
Evening: 150 g boiled beef, 70 g fresh vegetables

Saturday at 1200 calories

Morning: oven-baked egg white omelette, tea or coffee
Lunch: 100 g cabbage salad
Day: 200 ml vegetable soup, 100 g boiled chicken fillet, 70 g fresh vegetables
Afternoon snack: fruit, 50 g hard cheese
Evening: 200 g baked fish with vegetables

1000 Calorie Sunday

Morning: boiled egg, 100 g fresh vegetables
Lunch: 100 g fruit salad
Day: low-fat cream soup, slice of toast bread, natural juice
Afternoon snack: three squares of dark chocolate, tea without sugar
Evening: 150 g boiled chicken fillet, 100 g stewed vegetables, tea

Remember that for normal digestion you need to consume at least two liters of clean water per day.

Breakfast

A few examples of dietary breakfast:

1. Oatmeal is a great breakfast. This wonderful porridge contains complex carbohydrates that will help you fill up and get the right “dose” of energy.

It’s easy to prepare oatmeal: pour warm water over the cereal, put the container in the microwave or on the fire. 10 minutes and breakfast is on the table. You can diversify oatmeal with fruits, honey, and berries.

2. Buckwheat is a favorite product of those losing weight and athletes. Buckwheat porridge cleanses the body of harmful deposits and is completely absorbed.

Porridge is prepared in three ways:

cook over a fire in the usual way, but without adding butter or milk;
pour boiling water over the flakes for 8 minutes;
steam.

3. Kefir cocktails or smoothies will become a fashionable and healthy food for weight loss. They are easy to prepare and all you need is a blender, low-fat kefir or drinking yogurt and fruit. Mix everything and beat.

4. Low-fat cottage cheese with fruits or herbs will perfectly complement your diet.

5. Treat yourself in the morning and prepare a fruit salad. Any fruit can be placed in it, but do not forget that grapefruit burns calories, and banana, on the contrary, contains them in excess.

If you don’t want to calculate the calorie content of each dish yourself, you can use or recipes with ready-made calculations. For example:

Pumpkin pancakes. For two servings of pancakes you will need:

pumpkin – 150 g;
large pear – 1 pc.;
rice flour – ¼ cup;
semolina – ¼ cup;
baking powder – 1.5 tsp;
ground almonds – 15 g;
egg – 1 pc.;
cream 33% - 1 tbsp;
cane sugar – 100 g;
honey – 2 tsp;
cinnamon – 1.5 tbsp;
cardamom – 0.5 tsp;
ground nutmeg – 0.5 tsp;
salt, vanillin, mint - to taste.

This dish contains 198 kilocalories per 100 grams. product.

To make the pancakes, you first need to peel and slice the pears and place them in a saucepan. Pour 500 milliliters of water over the pieces, add sugar, nutmeg, cardamom, cinnamon, vanilla. Bring to a boil and reduce flame temperature. Leave the pears on low heat for 40 minutes. Beat eggs with cream, add grated pumpkin, semolina, rice flour, almonds. Mix everything carefully and let the dough rest.

Fry in a frying pan on both sides. Serve with hot pear slices.

Dinner

Diet lunch can also be varied. You can experiment with cooking meat and fish, treat yourself to baked potatoes and soups. For example:

Stew in a pot

It is very simple to prepare: several pieces of meat are cut and placed at the bottom of the pot. It is covered with zucchini, cabbage, herbs, peppers or tomatoes on top. Everything is filled with low-fat kefir, so that it does not reach the edge by one phalanx of the finger. Afterwards the pot is placed in an oven preheated to 180 degrees. After 40 minutes, lunch is ready.

Dietary analogue of creamy puree soup - cheese soup

Vegetables are stewed in olive oil. After stewing, add low-fat processed cheese in small pieces to the broth. After the cheese has melted, it is mixed with vegetables.

It is also worth noting that not everyone has the opportunity to dine at home. For many, this meal occurs at work, and since dietary nutrition must be adhered to constantly, it is better to take something ready-made with you.

Lunches for work

Casserole

Low-fat cottage cheese is mixed with the white of one egg, 200 milliliters of milk and 50 g of oatmeal. The mixture is whipped with a blender and then poured into a baking dish. Bake at 180 degrees for 20-25 minutes.

Vegetable pancakes with beans

In this dish, canned beans act as an addition, and the pancakes themselves are prepared as follows: carrots or zucchini are grated. Egg and semolina are also added. You can cook the pancakes in a dry frying pan or in the oven.

Recipes for working with calculated calories

Vegetable rolls

For preparation you will need:

rice paper – 8 sheets;
funchose noodles – 12 g;
chicken fillet – 75 g;
medium carrot - half;
medium cucumber - half;
lettuce – 4 leaves;
greenery;
sesame or olive oil.

The dish is designed for two people and contains 172 kilocalories per 100 grams of product.

The rice paper is moistened and placed on a towel to remove excess moisture. The noodles are poured with boiling water and brewed for the time indicated on the package. Boiled breast, carrots and lettuce are cut into strips and placed in a bowl. Noodles and oil are also added there. All ingredients are mixed and laid out on rice paper. The rolls are crowded together. Lunch is ready.

Okroshka

Diet okroshka made with kefir is extremely popular during the hot summer. You can add almost any vegetables to it, and not only kefir, but also mineral water, brine or broths can serve as a dressing. Perfect for replacing regular soup.

Recipe for okroshka on kefir with chicken. For preparation you need the following ingredients:

low-calorie kefir – 2l;
greens – 10 g;
chicken fillet – 2 pcs.;
bell pepper – 2 pcs.;
cucumber – 2 pcs.;
carrots – 1 pc.;
spices to taste.

The chicken fillet is boiled for 15-20 minutes, after cooking the meat is cooled and chopped with a knife. All vegetables are also cut into cubes. The ingredients are placed in a saucepan and poured with kefir. Spices and herbs are added. Diet soup can be served.

Depending on the ingredients and your imagination, the calorie content of okroshka will vary, but 100 grams of soup usually contains no more than 200 kcal.

You can also cook even more low-calorie soup based on mineral water. Ingredients for four servings:

mineral water – 1.5 liters;
jacket potatoes – 2 pcs.;
fresh cucumber – 1 pc.;
fresh radishes – 4 pcs.;
doctor's sausage – 150 g;
boiled chicken egg – 3 pcs.;
low-fat sour cream – 100 g;
low-calorie kefir – 100 ml;
herbs, spices - to taste.

Sausage, cucumber, radishes, eggs, peeled potatoes are cut into cubes and poured into a pan. The greens are chopped and also added to all ingredients. Spices, sour cream and kefir are added, and mineral water is poured on top. The soup is thoroughly mixed. Bon appetit!

Dinner

A diet dinner can be a delicious treat for your family. You can use fish, meat, vegetable salads and much more for it.

The main thing to remember is that the last meal should be no later than three hours before bedtime. If you feel hungry, drink low-fat kefir or a glass of water.

Baked mackerel

Ingredients for 1 serving. The dish contains 138 kcal per 100 grams of product. To prepare you need:

mackerel – 1 piece;
low-fat yogurt – 100 g;
half a small orange;
garlic – 2 cloves;
greens, salt, black pepper - to taste.

Cooking fish is very simple. The mackerel is thoroughly washed, and parallel cuts are made on the carcass. The zest is removed from half an orange and the juice is squeezed out. For the marinade, mix yogurt, seasonings, juice and orange zest. The mackerel is coated with marinade and packed in foil. The dish is prepared for 30 minutes at a temperature of 200 degrees.

Fillet in batter

Ingredients for 2 servings. This dietary dinner contains 151 kcal per 100 grams of product. To prepare you need:

chicken fillet – 400 g;
chicken egg – 1.5 pcs.;
rice flour – 3 tbsp;
spices to taste;
mayonnaise sauce – 2 tbsp.

The chicken fillet is washed, cut into pieces for chops, and beaten with a culinary hammer. For the marinade you need to mix the sauce, spices, crushed garlic. Brush the mixture on both sides of the chops and let the meat stand for 15-20 minutes. Afterwards, roll the pieces in rice flour and then in beaten eggs. Fry in mustard or olive oil. Canned peas are perfect as a side dish for this dish.

Looking at examples of dishes, you can immediately understand that dietary food can be tasty and interesting.

For children

When dealing with your nutrition, do not forget about your children. Due to millions of types of chocolate, candies, as well as delicious burgers, hot dogs and pizza, the problem of childhood obesity has become acute in our time. Many young mothers will say that obesity in teenagers is normal. However, excess weight in childhood will negatively affect the condition of joints, bones and internal organs in the future.

A dietary menu designed for an adult is absolutely not suitable for a child’s body.

Can you imagine the following menu for the week?

Monday

Breakfast: semolina pancakes, fruit
Lunch: egg salad with hard cheese, compote
Lunch time: light soup with meat broth, meatballs with buckwheat
Evening: fruit salad, jelly

Breakfast: baked omelette, compote
Lunch: vegetable roll
Lunch time: baked potatoes with liver, vegetable juice
Evening: muesli with dried fruits, tea

Breakfast: seafood salad, natural juice
Lunch: cottage cheese with pieces of fruit or berries
Lunch time: chicken broth, vegetable stew
Evening: cereal porridge, carrot salad

Breakfast: potato pancakes with sour cream
Lunch: fruit smoothie
Lunch time: borscht with chicken broth, a slice of toast bread
Evening: buckwheat porridge with milk

Breakfast: cheesecakes, herbal decoction
Lunch: fruit, yogurt
Lunch time: fresh cabbage soup, tomato, tea
Evening: cottage cheese with fruit, oatmeal

Of course, you can create a menu for reducing your child’s weight yourself, but it is better to contact a qualified nutritionist who will not only develop a weight loss program, but also add mandatory physical activity and a complex of vitamins to it.

Dietary recipes for a slow cooker

The multicooker is a technical device that has won the love of millions of women all over the planet. With its help, you can easily and quickly prepare dishes of any complexity, while maintaining all the nutritional properties of the food.

Dietary meals prepared in a slow cooker allow you to lose weight with pleasure. The times when in order to lose extra pounds you had to constantly eat boiled vegetables and pickled apples have long since sunk into oblivion. Now you can create tasty, healthy, and most importantly low-calorie dishes using a multifunctional kitchen device.

Advantages of using a multicooker for preparing diet food

Products retain vitamins and nutrients.
The dishes have excellent taste.
No oil required for cooking.
Constantly maintaining the temperature allows you to avoid reheating food.

A multicooker is a “smart” device that will allow you to eat healthy even for people with a minimum amount of free time.

Many simple steamer recipes can be found in specialized books and inserts that come with your kitchen aid.

Buckwheat porridge. Calorie content 335 kcal per 100 g.

For one serving you only need 125 g of buckwheat and salt to taste.

Cooking buckwheat in a slow cooker couldn't be easier. To make the porridge tasty, you need to pour it into a bowl and fill it with hot water. Set to “Porridge” mode for 20 minutes.

Lenten cutlets. Calorie content 128 kcal per 100 g.

Ingredients for five servings: 200 g of fresh mushrooms, 100 g of carrots, one glass of rice, half a liter of water, 50 ml of olive oil, a handful of breadcrumbs.

The cutlets are prepared as follows: the rice is thoroughly washed and poured into the multicooker bowl, then chopped mushrooms and carrots are added. Add spices and set the multicooker to cook rice for 30 minutes. Then we take out the cooked rice, cool it and form small cutlets. Before frying, roll the cutlet in breadcrumbs on both sides.

Wheat-pumpkin porridge. Calorie content 104 kcal per 100 g.

For three servings you will need:

peeled pumpkin – 375 g;
washed millet – 100 g;
a pinch of salt;
cane sugar – 2 tbsp;
butter – 35 g;
glass of water;
milk – 300 ml.

The pumpkin is cut into pieces, crushed to a pulp, and fried in a slow cooker for 15 minutes at 160 degrees. To prevent the pumpkin from burning, you must first add oil to the cooking bowl. After frying, cereal, milk, water, salt, and sugar are added to the multicooker. Everything is thoroughly mixed. In the porridge mode, the dish cooks for 50 minutes. Afterwards, the porridge is mixed and left in the device in the heating mode for another half hour.

Pumpkin Delight

A great way to diversify your diet menu is to add pumpkin dishes. This wonderful vegetable has a low calorie content - only 25 calories per 100 grams of product, and also contains a large amount of vitamins and fiber.

Recipe examples

Air porridge

A simple dish will require a minimum amount of time and effort from you. To prepare, cut 0.5 kg of peeled and washed pumpkin into small pieces and place in a steamer bowl. Half a glass of water and 150 grams of dried fruits are added there, everything is sprinkled with sugar on top. Cooking takes place in the “Stew” mode for 40 minutes. When the pumpkin is ready, use a blender to grind all the ingredients. Calorie content: 210 kcal per 100 grams.

Pumpkin with honey

For a sweet low-calorie dish you will need: half a kilo of peeled pumpkin, 200 g of sweet apples, 200 g of natural honey, 100 ml of water.

Cut the pumpkin and apples into slices and place them on a baking sheet in the order pumpkin, apples, pumpkin. Pour honey on top of the ingredients and add water. 2 hours in the oven at 160 degrees and your dessert is ready.

Eggplant Recipes

You can treat yourself to eggplant dishes, because 100 grams of this vegetable has only 28 kcal.

Popular eggplant recipe for dietary nutrition - casserole. For three servings you will need:

eggplant – 250 g;
half a large sweet pepper;
0.5 medium sized onions;
chicken egg – 1 piece;
low-fat yogurt – 50 ml;
one clove of garlic;
olive oil – 0.5 tsp.

The eggplant should be cut into slices, the peppers and onions into rings, and the garlic into slices. The egg is beaten with yogurt and spices. Pour oil into the bottom of the baking bowl and smooth out the vegetables in rows. Pour the mixture into a slow cooker and bake for an hour at 100 degrees. 100 grams of the dish contains only 44 kcal.

You can also make juicy eggplants cutlets, which are an excellent substitute for their meat “brothers”.

To prepare four servings of cutlets you will need the following ingredients:

eggplants – 0.5 kg;
hard cheese – 50 g;
chicken egg – 1 pc.;
garlic – 1.5 cloves;
white bread – 50 g;
breadcrumbs – 50 g.

The eggplants are chopped with a knife and fried in a frying pan. Cheese and garlic are grated on a fine grater and added to the cooled eggplants. Eggs and bread, previously soaked in water or milk, are also added to the minced meat. The mixture is salted, spices and crackers are added. Everything is thoroughly mixed. Cutlets are formed from the prepared minced meat and fried in a frying pan on both sides.

Dishes with zucchini

For any low-calorie diet, zucchini is used, since it contains only 17 kcal per 100 grams of fresh vegetable.

Some people follow a separate zucchini diet for weight loss. With this diet, you can lose 5 kilograms in a week.

Recipes with zucchini calories:

The easiest way to cook zucchini for a couple. The vegetable is cut into rings and placed in a slow cooker. 15 minutes on the “Steam” mode and dinner is ready.

This zucchini dish contains only 9 kcal per 100 grams.

Zucchini cream soup

To prepare five servings you will need: half an onion and a carrot, a pinch of cumin, 15 g of butter, half a kilo of peeled zucchini, half a liter of low-fat broth, herbs and spices to taste.

Melt the butter in a saucepan, first add chopped onions and carrots. Then chopped zucchini and spices are added. Frying all ingredients lasts 5 minutes. The broth is poured in. Cook the soup until the zucchini becomes soft. After cooking, the dish is whipped with a blender and sprinkled with herbs before serving. Calorie content 34 kcal per 100 g.

Diet salads

Many people know that salads are not just a hearty dish for the holiday table, but also a wonderful way to combat extra pounds. Of course, “Olivier” and similar salads cannot be classified as dietary salads, since they usually contain heavy foods.

Dietary salads are made from easy-to-digest and assimilate vegetables and fruits that are low in calories and fat. Such food is quickly prepared, and most importantly, it allows you to lose extra pounds in a short time. Simple recipes will help you not to spend a lot of time preparing dishes, but to enjoy life.

Cabbage salad “Simple” known to many since childhood. For it you will need:

fresh white cabbage – 250 g;
carrots – 1 pc.;
apple – 1 pc.;
greenery;
olive oil;
spices to taste.

The first step is to clean all vegetables and fruits from peels and seeds. The cabbage is finely chopped, and the carrots and apple are chopped on a fine grater. All ingredients are mixed with spices and oil. Bon appetit!

If you want a more “substantial” snack, you can prepare a diet chicken salad. For example, “Warm salad with chicken fillet and vegetables”. It is low in calories and perfectly satisfies hunger.

For preparation you will need:

chicken fillet – 220 g;
garlic – 1 clove;
tomato – 1 pc.;
celery – 30 g;
sweet pepper – 150 g;
olive oil – 2 tsp;
sea salt – 2 g.

It's very easy to prepare. Vegetables must be thoroughly washed and cut into strips. Boil the chicken fillet, cool, and then chop with a knife.

Add oil, vegetables and garlic to a heated frying pan. Let it simmer a little and add the chicken. Fry the salad for 7 minutes, add herbs and spices a minute before readiness.

The salad can be served not only as an appetizer, but also as a main course.

Bakery

Even a strong-willed person will want to “break” the diet and eat a cake, pastry or bun at a holiday. But nothing bad will happen if the delicacy is baked according to a recipe for weight loss. Diet baking is a great way to please yourself and diversify your nutrition program.

Simple recipes for delicacies for weight loss:

Cottage cheese pie

In order to prepare a delicious pie, you need to take half a kilogram of low-fat cottage cheese, three tablespoons of semolina, sugar, 30 g of buckwheat flour, three chicken eggs.

First you need to knead the cottage cheese with semolina, flour and sugar. Add beaten egg whites to the dough. The dough is laid out on a baking sheet; future baked goods can be decorated with fruits or berries on top. Bake for 35 minutes at 180 degrees. 100 grams of dessert contains 137 kcal.

Brownie with chocolate

For dessert you need: 250 g dark chocolate, 200 g low-fat cottage cheese, 5 chicken eggs, 150 g rice-wheat flour, 50 g cocoa, 120 g nuts. To improve the taste, you can add cinnamon, vanillin and sugar to the dough.

To make brownies, you first need to melt the chocolate in a water bath, and then mix it with cottage cheese, beaten egg whites, cocoa, as well as sifted flour and chopped nuts. The base is ready.

The mixture is placed in a baking dish and placed in an oven preheated at 180 degrees for 30 minutes. 100 grams of baked goods contains 324 kcal.

Diet baking can become the basis of a diet for weight loss. Eat deliciously and surprise others with an ideal figure.

Dessert

While losing weight, you should not deny yourself treats. Many recipes for dietary desserts will allow you to diversify your menu and will be excellent snacks between main meals.

An excellent substitute for classic sweets will be jelly. You can prepare it in different ways, so you won’t get tired of this dessert.

To prepare a low-calorie jelly-based dessert you will need the following ingredients:

low calorie sour cream – 800 g;
gelatin – 30 g;
cane sugar – 200 g;
fruit to taste – 150 g.

Making jelly is very simple. Gelatin is dissolved in warm water, then thoroughly mixed with sour cream and sugar. Half of the resulting mixture is poured into a plate. Pieces of fruit are placed in it. The rest of the sour cream and gelatin mass is added.

The dish must be refrigerated for 8 hours.

The delicious dessert contains only 140 kcal per 100 grams of product.

Baked fruits will be healthy desserts during the diet. There is only one way to prepare such delicacies - they need to be baked in the oven. Apples, pears in combination with citrus fruits will delight you during a strict diet, because 100 grams of the dish contains approximately 75 kcal.

Of course, don't forget about fruit salads. Eating this low-calorie dessert for lunch will give you the energy you need for the whole day.

You can use any berries and fruits for the salad, but do not forget that the portion for one meal should not exceed the size of your palm.

Dietary recipes from cottage cheese

Cottage cheese is one of the most popular products among those who want to lose weight. It is included in almost all developed dietary programs, as it allows you to saturate the body and contains a large amount of useful substances.

Cheesecakes, pies, smoothies - all these dishes can be found in nutrition programs for weight loss. Based on low-fat cottage cheese, they contain a minimal amount of calories and allow you to quickly get rid of extra pounds.

You can use cottage cheese in different ways: simply mixing it with herbs or fruits, baking it, whipping it in a blender, adding it to salads and main dishes. In any case, it will not do any harm to your figure.

Nutritionists advise consuming cottage cheese with different percentages of fat during the diet.

An example of a dietary sweet with cottage cheese:

Cake

To prepare you will need: half a kilo of low-fat cottage cheese, two tablespoons of sugar, 1 pack of gelatin, fruit to taste.

The cottage cheese is mixed with sugar using a blender, dissolved gelatin and pieces of fruit are added. Mix everything thoroughly. Place the mixture into muffin tins and refrigerate for 8 hours.

This dish can be prepared not only as a dessert, but also as a main course. To do this, you need to replace fruits with vegetables, and sugar with salt and spices.

Cocktails

You can also make nutritious dietary smoothies based on cottage cheese.

It is important to know that you cannot completely replace regular food with smoothies. This wonderful drink can only be consumed twice a day.

Even a child can prepare a smoothie, and it is not necessary to make drinks based on cottage cheese. Cocktails are mixed from milk, curdled milk, yogurt and juices.

Rules for preparing diet smoothies

Only fresh and low-calorie foods are selected.
Ice “steals” the taste of berries and fruits. If you want to drink a cold drink, you can simply chill the ingredients before preparing.
It is better to dilute the finished cocktail with juices or fermented milk products.
Sugar or sugar substitutes should not be added to smoothies.

Cocktail recipes for weight loss

Mix two tablespoons of blackcurrant with 50 grams of cottage cheese. Pour the mixture with a glass of pineapple juice, add a spoonful of honey. Calorie content – 94 kcal per 100 ml.
4 strawberries, 50 g banana, 100 ml kefir, one tablespoon of steamed oatmeal, beat in a blender. Sprinkle ground walnuts on top. Calorie content - 99 kcal per 100 ml.

There are many ready-made smoothie recipes for weight loss, but you can always come up with your own smoothie.

Books of diet recipes

Of course, it is impossible to list all possible recipes for losing weight, but the best of them are collected in the following books:

"Recipes. Dietary and vegetarian dishes";
“Modern food. Desserts for those losing weight";
“Modern food. We eat and lose weight”;
“We lose weight with style.”

The books outline all the principles of proper nutrition for weight loss. Also in these publications you can find calorie tables.

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 diet-conscious gourmets, 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 its taste.

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.

Dietary 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 the diet menu. Nutrients:

seafood
chicken
turkey
veal
low fat cottage cheese
mutton
pork

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

Carbohydrates. Slow carbohydrates:

fresh vegetables
greenery
cereals: , buckwheat
bread (wholemeal flour)
pasta (durum 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, diet borscht and more;
Meat dishes: rolls, goulash, meat envelopes, aspic from all types of dietary meat; Fish dishes: fish soup, fish soup, baked fish; Desserts: carrot casserole, cottage cheese casserole, cottage cheese pie, 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 properties 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 plenty of water and washed 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. An excellent alternative to this is 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 pleasantly surprise with their delicate and juicy taste;
and vegetables in a pot best preserve 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, etc.) will help compensate for the absence or minimized use of salt;
Excellent sugar substitutes are: dates, raisins, figs, pears, prunes, dried apricots, apples;
Using different types of vegetable oil: flaxseed, sunflower, olive, corn, coconut, cottonseed. Everyone has their own individual taste: the right choice of 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 for every taste: from a light breakfast to a festive dessert. Taste pleasure – and not an ounce of extra 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 clove), 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.