Ideas for a light breakfast do not require great culinary talents. Let original dishes delight you from the very morning. They are low in calories, yet incredibly tasty!
1. Nutritious fish sandwich
This is a great alternative to a sandwich. You just need to mix the cod fillet with breadcrumbs, garlic, pepper, parsley and then grill it. Fish can be served on a bun with fresh herbs, onions and tomatoes, as well as a solid portion of yogurt sauce. It's amazingly delicious and you won't believe how low-calorie it is!
2. Salad of eggs and potatoes
The whole family will love this easy salad. It can be both an excellent breakfast and a good side dish for a meat dish. The composition is simple: boiled potatoes, boiled eggs, chopped celery, chopped radishes, onions. Refreshing, but at the same time perfectly satisfies hunger, this salad will energize you for a long time.
3. Stuffed tomatoes
Take a few large tomatoes and cut off the tops to get all the seeds. Make sure they can stand upright on the baking sheet. Mix soft cheese, finely chopped onion and olives, place the stuffing in the tomatoes and bake for 20 minutes.
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4. Spicy shrimp noodles
This dish is overflowing with delicious flavor and plenty of vegetables making it filling and healthy at the same time. First, marinate the shrimp in the honey, chili and soy sauce sauce for at least 30 minutes. Add the garlic, ginger and chile to a large skillet and cook for a minute until the garlic is golden brown. This means it's time to add sweet peppers and carrots. Cook for 2 more minutes, then add the marinated shrimp and some boiled noodles. The dish will be ready in 2-3 minutes.
5. Boiled halibut with spicy lemon sauce
Boiled fish is always an excellent choice, and the spicy lemon sauce is the perfect accompaniment to halibut. You can choose a vegetable side dish as an accompaniment. A sauce of olive oil, pepper, lemon zest, cilantro, parsley and finely chopped lemon will delightfully complement the taste of the fish.
6. Stuffed chicken
Chicken breast fillet is the backbone of any low-calorie diet due to its high protein and low fat content. So it’s worth stocking up on different recipes so that you don’t get bored with this meat. Why not try stuffing your chicken with sun-dried tomatoes, basil and sheep's cheese before baking?! Serve with rice side dish.
7. Grilled vegetables
Arrange on a baking sheet a mixture of tomatoes, mushrooms, peppers and other vegetables of your choice, and place slices of mozzarella cheese (preferably reduced fat) on top. Sprinkle with garlic and fresh basil. Bake 10 minutes. Season to taste at the end.
Starving after 6 is so-so advice. Everyone wants to eat after 6, and there is no need to torture and bring the body to extremes. But having dinner with something light 3 hours before bedtime is the right thing to do, even if you are on a diet. We have chosen for you 8 dishes in the Chefmarket, in the whole serving of which there are no more than 300 calories (in a tiny piece of the pie, even more).
Turkey roll with broccoli and zucchini
1 serving: 400 grams, 226 kcal, 30/70/10 BJU
A dish from the actual for this week (still have time to order). Looks like the culinary masterpiece of a Michelin star chef, no less! And you can do the same: dinner takes 45 minutes, 35 of which the rolls just languish in the oven.
Spanish seafood lunch
1 serving: 300 grams, 241 kcal, 35/5/14 BJU
One of the most popular dishes at the Chefmarket - probably something to eat. At least - for tiger prawns, squid, cuttlefish and mussels in the composition.
Calamari rings in onion-tomato sauce
1 serving: 425 grams, 201 kcal, 37/1/10 BJU
And this is one of the new ones for next week: you can’t miss it in any way - what if we don’t add it to the main menu later? Here all the interest is in the unusual yogurt-onion sauce. Well, we teach how to cook squid so that they look like an appetizing dish, and not like rubber.
Greek salad with chicken
1 serving: 280 grams, 234 kcal, 15/15/11 BJU
As our subscriber said, “even from a Greek salad, we made something cool!”. Yeah. To understand all its coolness, look at the recipe.
Diet pumpkin puree soup with tandoori chicken
1 serving: 450 grams, 176 kcal, 20/2/18 BJU
It's not just some lean pumpkin soup. There’s also fish sauce, kaffir lime leaves, jalapenos and lime, and this is a must-try. And fried chicken wings will brighten up a pleasant (really dietary?) dinner even more.
Baked trout with salsa and zucchini
1 serving: 450 grams, 287 kcal, 8/14/33 BJU
Well, what about without fish? In this recipe, we fry and then bake it with an interesting dressing of tomatoes with onion dressing and basil: even from the photo you can see that the salsa is deliciously delicious. And for a side dish - zucchini.
Diet eggplant baked with oyster mushrooms
1 serving: 390 grams, 175 kcal, 8/4/27 BJU
An option for those who do not want meat and love mushrooms. We even video eat how these eggplants are cooked by a little girl, so you can do it too.
Even in ancient China, the rule was famous: the health of the body is based on the harmony of body and soul. But at that time there was not that variety of products that we can see today. So what should a dietary dinner for weight loss of a modern person consist of in order to maintain harmony not only of the soul, but also of the body?
Everything is very simple. If the harmony of the soul is supported by a state of calm and relaxation, then you need to be attentive to what contributes to this. In other words, watch what and how you eat before bed. We suggest that you familiarize yourself with the basic recommendations for a dietary dinner. Recipes for light meals will help you get all the necessary trace elements and vitamins without negatively affecting your figure.
Basic Rules
Girls advanced in matters of weight loss (and 70% of the total female population are such today), without hesitation, will tell you the basic rules on which a light diet dinner should be based:
- Eat 2-3 hours before bed.
- Drink a glass of water, green tea or kefir before dinner. Ideally, of course, kefir, because it starts the necessary digestive processes in the intestines.
- In no case do not give up the evening meal, because hunger, like overeating, leads to metabolic and sleep disorders. If you don’t feel like eating or don’t have time to cook a full dinner, a fruit smoothie or a light vegetable salad will save you.
- Dinner should not exceed 300 calories.
Don't forget to work up an appetite. Walk, dance or swim. Be always on the move.
What to cook from
Modeling experts, nutritionists, and MDs provide narrower recommendations in their articles and books on how to pick up a quick and tasty dinner in a weight loss regimen. By following these simple rules, you will know exactly what to cook tonight.
- First, your dinner must contain protein. That is, any meat (boiled chicken, turkey dishes, fish or seafood), dairy products (low-fat cottage cheese, cheese), beans or eggs. In general, it is best to plan your daily diet so that most of the protein is absorbed at breakfast and lunch. Leave the rest for the evening.
- Secondly, a healthy dinner should consist of fiber, or vegetables. Fresh, stewed or canned - take your pick. Preference should be given to greens and fresh green salad, as they enrich the body with essential vitamins and minerals.
- Thirdly, the ratio of the proportions of protein and fiber should be 1 to 3.
As you can see, making a diet dinner menu is quick and easy.
How to cook a healthy and healthy dinner
Many diets include the need for fasting days.
For example, the idea The 5:2 Diet by Michael Mosley is to reduce the number of calories to 500 2 days a week. At the same time, food intake is divided only into breakfast and dinner. A dietary, and most importantly, healthy evening meal here can be a piece of steamed white fish seasoned with lemon juice or pepper, or a grilled chicken breast with vegetables. Preferably cook vegetables in olive oil. And foods such as cucumbers and green salad can be eaten in unlimited quantities even on fasting days, as they contain a minimum amount of calories.
By applying the rules of low-carb (on which Jennifer Aniston and Renee Zellweger lost weight), you can reduce the amount of carbohydrates in a diet dinner.
Star nutritionist Colette Hemovitz compiled a dietary nutrition program for Kim Kardashian when she needed to quickly get in shape after giving birth. Dinner according to this system consisted of vegetable noodles, chicken with zucchini, vegetable stew or turkey salad.
These 3 modern examples prove the effectiveness of the fiber rule on your plate during a low-calorie and healthy dinner.
But the Cosmopolitan-90 diet, described in the magazine of the same name in its first year of release, offers another alternative to a low-calorie evening meal. It is worth noting that many girls today consider this diet effective and relevant. For example, diet meals for dinner according to this system are: a third of a bar of dark chocolate and a glass of milk, or just 2 glasses of cocoa.
What should not be forgotten
Do not forget that age is an extremely important factor in determining your life. So in matters of diet and healthy nutrition, your age plays a key role. It's no secret that foods at each age are digested differently. Therefore, before blindly trusting the diets that 20-year-olds (or, vice versa, 30-year-olds) lost weight on, check which of their diets will help you lose weight.
- You can have dinner without a threat to weight 10 hours after breakfast.
- All cuisines around the world have a wide variety of easy recipes for diet meals for dinner. Thanks to the Internet, recipes with photos can be quickly found. Leading culinary specialists have provided people who are losing weight with delicious turkey or chicken breast dishes, dietary omelettes.
- Remember positive attitudes. They have a much stronger influence on your will, aspirations and emotional state than negative ones. Therefore, instead of: “I will refuse dinner today,” think better: “My diet-healthy and delicious dinner will help me lose weight quickly!”.
The best products for a diet dinner
15 Delicious Best Late Night Foods. This food can be consumed as an independent, tasty, but dietary meal or as a complex meal.
Cellulose :
- fruit smoothies;
- vegetables/vegetable stew;
- beans;
- green salad.
Protein products:
- boiled/grilled chicken;
- turkey dishes;
- fish or seafood;
- eggs/diet omelet.
Dairy:
- low-fat cottage cheese / cottage cheese casserole;
- low-fat kefir;
Diet desserts:
- dark chocolate;
- popcorn;
- cocoa.
Menu examples and recipes
There are many options for a dietary dinner. For example:
- eggs marinated with beets;
- chicken fillet with honey;
- pumpkin casserole;
- vegetable stew;
- dessert popcorn.
You can also cook:
- diet pancakes from zucchini;
- simple diet omelet;
- Greek salad;
- Greek spanakorizo (rice with spinach);
- vegetable stew with jacket potatoes;
- seafood with bell pepper;
- diet cottage cheese pancakes;
- chia seed casserole;
- fruit salad with yogurt;
- pumpkin pie;
Eggs marinated with beets
Ingredients :
- eggs (hard boiled) - 4 pcs.;
- beets (large) - 1 pc.;
- wine vinegar - ½ tbsp.;
- sugar - 2 tbsp. l.;
- sea salt - 1 tbsp. l.
Cooking :
- Mix vinegar, sugar, salt and 2.5 tbsp in a large saucepan. water. Bring to a boil, stirring.
- Add the beets cut into small cubes and cook over medium heat until they are soft (25-30 minutes). Let the brine cool down, pour it into a jar (which can be closed with a lid), dip the eggs into it and put it in the refrigerator.
- After 2-3 hours everything is ready! Such a low-calorie egg dish will not only satisfy your evening hunger, but also will not load your body with work before bedtime.
Chicken fillet with honey
This chicken dish will take you no more than 40 minutes to prepare.
Ingredients (volume is selected according to the number of servings):
- chicken fillet;
- seasonings to taste;
How to cook :
- Salt and pepper the chicken fillet.
- Grease a baking sheet with olive oil, spread the fillet and bake for 10-15 minutes. in an oven at a temperature of 180-200 °C.
- Then we grease the pieces of meat with honey and leave to languish for 10-15 minutes. A delicious end to your healthy dinner is ready!
pumpkin casserole
Low-fat fresh cottage cheese has long been considered a low-calorie product. Therefore, all nutritionists in the world advise including dietary dishes from cottage cheese in their daily menu. For example, in the form of a pumpkin casserole. This is a kind of cottage cheese dessert that promotes rapid weight loss.
We will need:
- fat-free cottage cheese - 100 g;
- egg - 2 pcs.;
- pumpkin - 100 g;
- dried apricots - 50 g.
Cooking :
- Three pumpkins on a fine grater, and cut dried apricots into very small pieces (the smaller, the juicier the casserole will be).
- Mix pumpkin, dried apricots, cottage cheese and eggs and spread in a mold.
- Bake in the oven for 30 minutes.
This light dinner will be the perfect end to the day.
Diet vegetable stew
Ingredients :
- zucchini - 1 pc. (you can use zucchini);
- onion - 2 heads;
- cabbage - ¼ goal. (you can use colored or broccoli);
- eggplant (small) - 2 pcs.;
- tomato (medium) - 3 pcs.;
- garlic - 4 teeth;
- basil - to taste.
How to cook :
- Cut the onion into medium pieces and spread on a frying pan heated over medium heat (with olive oil). While the onion is fried, three carrots on a coarse grater and immediately add it to the pan. We cover with a lid.
- We cut the eggplant into medium pieces and fry them evenly in the second pan (you can immediately add them to the carrots and onions - of your choice). Zucchini cut into medium cubes, add them to the carrots and onions. We cover with a lid.
- Do not forget to stir the vegetables and add olive oil or water as needed. We peel the tomatoes: put the tomatoes for a few minutes in a pan with carrots, turn over, and the peel will begin to peel off by itself. Let them cool down. As soon as the zucchini becomes soft, add the fried eggplant and mix. We cover with a lid.
- At this time, cut the cabbage into medium pieces. Add it to the rest of the vegetables. Stew the stew for 5-7 minutes so that the cabbage becomes soft and only after that add the tomatoes cut into large pieces. Add garlic, coarsely chopped. Now you can add spices and salt to taste.
- Do not forget that the taste of vegetable stew is much more intense when hot. Therefore, determine in what form you want to serve this dish, and add spices. Simmer for 3-4 minutes, add spices to taste. At this stage, you can add greens. The stew should be infused for 1-2 hours.
The main task in cooking vegetable stew is to determine which vegetables are stewed longer than others. They must be cooked first and gradually add the rest of the products so that the stew turns out to be homogeneous and juicy. You can also add any dietary meat to vegetables, such as turkey.
Using this recipe, you can quickly and easily prepare a healthy dinner from any vegetable!
Dessert diet popcorn
If you like to spend the evening watching your favorite series or movie, then the recipe for diet popcorn is definitely for you. 120 calories - and a wonderful evening in haste without the threat of gaining weight is provided to you!
Ingredients :
- popcorn (ready) - 3 tbsp.;
- parmesan - 2 tsp;
- sea salt - to taste.
We mix all the ingredients. The dish is ready!
What Dinner Will Help You Lose Weight
- For the duration of the diet, forget about the so-called fast carbohydrates for dinner. These include all those foods that are digested very quickly and just as quickly deposited in the form of fat: cakes, pastries, buns, etc. According to the rules of some diets, you can eat any dish at a certain time, without exception. For example, for breakfast, you can afford to eat 1, 2 or 3 pieces of cake (considering, of course, your daily activity). But during a diet dinner, try to limit, and it is better not to eat fast carbohydrates at all.
- Quitting food before bed is a bad idea, modern nutritionists say. Only those people who go to bed no later than 22:00 can afford not to eat after 18:00. If you consider yourself one of them, then you can safely refuse a late dinner! If not, nutritionists strongly recommend eating a turkey dish or a diet omelet. Plan your evening meal so that it meets the requirement "dinner = quick and tasty." After all, weight gain does not begin because of the time at which you ate, but because of the foods that you consumed.
- Equally important is your activity not only during the day, but also after the evening meal. For a better assimilation of a late dinner, light physical activity is necessary. It can be a walk in the park, playing with a child, or choosing and trying on clothes for tomorrow.
Kilograms leave if:
- Eat 2-3 hours before bed.
- Drink a glass of yogurt before dinner.
- Light food is better than nothing.
- Don't go over 300 calories.
- Be always on the move (before and after dinner).
- Your dietary meal will include any meat.
- Make it a rule to eat vegetables.
- Stew vegetables only in olive oil.
- The break between breakfast and dinner will be at least 10 hours.
- Remember positive attitudes.
- A delicious dinner will be dietary (look for recipes above).
- Exclude fast carbohydrates (cakes, pastries) from your meal.
3 light dinners: video
In conclusion, it is worth saying, when choosing a diet, try to stick to it for at least six months. The body needs time to get used to the new diet and new weight. Make up your daily menu based on your lifestyle, predisposition to be overweight in general, and your emotional states. Keep balance in everything, harmony of body and soul.
Italian cod fillet
- cod fillet, 125 g;
- half a zucchini;
- spicy tomato sauce (you can choose any favorite, most importantly, not on a mayonnaise basis);
- fresh basil leaves.
Cooking method
- Grill the sliced zucchini and cod on a grill pan. If there is no special one, fry in a regular pan, adding a little olive oil and salt.
- Serve with sauce and a few basil leaves, drizzle with lemon juice and serve.
One serving contains 200-220 calories.
Vegetarian pasta
What you need (for 4 servings):
- 500g penne or spaghetti pasta
- three medium-sized tomatoes;
- large bell pepper;
- zucchini squash;
- 2-3 heads of garlic;
- olive oil;
- spices (salt, rosemary, basil).
Cooking method
- Boil the pasta following the instructions on the package. Drain the water, but not completely, let about a tablespoon of liquid remain in the pan.
- In parallel, pour olive oil into the pan, fry the peeled garlic heads in it until golden brown, put on a napkin, they will no longer be needed.
- Cut vegetables into small pieces and fry in garlic oil, adding salt and spices.
- Mix pasta and sautéed vegetables. The dish is ready, you can serve it to the table.
The calorie content of the dish is about 270 calories per serving.
Grilled sausages with ratatouille
What you need (for 4-5 servings):
- 10 sausages;
- 2 minced garlic cloves;
- 2 small red onions;
- small zucchini;
- eggplant;
- yellow bell pepper;
- 200 g cherry tomatoes;
- two tablespoons of olive oil;
- salt, rosemary.
Cooking method
- Cut the sausages into pieces 5-6 cm long, lightly fry.
- Chop the onion and fry it lightly with garlic in olive oil. Transfer to a bowl and set aside.
- Cut all vegetables into small cubes and fry for 20-25 minutes in the same oil. At the end, add sausages and onions with garlic. Let it simmer covered for 3-5 minutes to heat evenly. Ready!
In one serving of such a dinner, 280-310 calories.
Dijon Mustard Chicken
What you need (for 1 serving):
- a small piece of chicken fillet without skin;
- 50 ml of natural yogurt;
- a tablespoon of Dijon grain mustard;
- chopped clove of garlic;
- zest and juice of half an orange;
- 50 g boiled green beans.
Cooking method
- Preheat oven to 200 degrees. Make a few cuts in the fillet, salt.
- In a bowl, mix yogurt, mustard, garlic, orange juice and zest, mix well.
- Soak the chicken fillet in the resulting mixture for 20 minutes. Bake for 20-25 minutes at 200 degrees.
- Put the finished chicken on a plate with boiled green beans and enjoy the resulting dish.
One serving contains 170 calories.
Tired of junk food? There is a great solution to get rid of self-torture. Just prepare a light, tasty and, above all, dietary dinner.
Green cream soup
For 2-3 servings:
- 400 g frozen green peas
- 200 ml 10% cream
- 1 handful of mint leaves
- 1 handful of parsley leaves
- Salt - to taste
What to do:
- You need to boil the peas in a little salty water, when it is cooked - drain the water, while leaving about a glass in a saucepan.
- With a blender, you need to chop the peas with herbs, then add the cream with water and mix again.
- You need to adjust the thickness of the soup when you add water. The soup should come out like thick sour cream.
- Ready porridge should be tasted. If there is not enough salt, add the required amount to the puree. Then garnish the servings with delicious natural yoghurt.
Per serving: 200 kcal.
Salad with tuna and spinach
For 2-3 servings:
- 50 g spinach
- 1 boiled egg, finely chopped
- 1 cup whole grain pasta, boiled
- 1 can canned tuna, in its own juice
- 1 st. l. mayonnaise
- 1 st. l. Dijon mustard
- fresh dill
- Salt and pepper - to taste
What to do:
- In a salad bowl, mash the tuna with a fork, add eggs, pasta, chopped dill, mayonnaise and mustard to it.
- Salt and pepper the future salad and mix well.
- Serve over spinach leaves.
Per serving: 290 kcal.
Omelet with vegetables and bean sauce
For 1 serving:
- 2 eggs
- ½ tomato, diced
- ½ hot pepper, finely chopped
- ½ small onion, minced
- 1 st. l. milk
- 2 tbsp. l. canned beans in tomato sauce
- 2 tsp vegetable oil
- Salt, pepper - to taste
- Fresh cilantro - to taste
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