Recipes for delicious low calorie bonduelle dishes. For slaughter: the most high-calorie dishes in the world

Products that have a low calorie content must necessarily make up the diet of a person who has decided to make his body slimmer. It is known that food directly affects the energy of the body. And the increase, as well as the decrease in vital energy, depends on the food consumed.. However, there are useful products that have a beneficial effect on the state of health and human energy, while not adding extra pounds.

Reduced fat content is one of the main criteria for low-calorie foods. Since calorie production doubles when fat is broken down. With the breakdown of carbohydrates and proteins, the opposite is true.

Low-calorie foods should contain enough carbohydrates and fiber.

Carbohydrates, which are easy to digest, allow the body to easily handle the calories that come from fat. But the high fiber content will allow the body to be in a state of satiety for quite a long time, since it is digested for a long time.

And most importantly - a large content of water. Since there are no calories in water at all, and based on this, the more water the product contains in its composition, the less room will remain for fats, carbohydrates and proteins.

The lowest calorie foods for weight loss are plant foods

Fiber is the fibrous part of plants that lowers cholesterol levels and slows down the body's absorption of carbohydrates. Thus, it turns out that the lowest-calorie foods can be considered - plant foods.

These are greens, spices, teas, vegetables, fruits and berries that contain a lot of minerals, dietary fiber and vitamins. Still, the record holders for low calorie content are vegetables.

For example, broccoli contains 33 kilocalories per 100 g, while it has many useful qualities due to its composition. Broccoli contains: calcium, proteins, magnesium.

In addition to the benefits of using this product for weight loss, there is also the fact that broccoli prevents cancer. Eat broccoli boiled and raw.

Helpful advice: do not overcook broccoli to avoid losing important nutrients.

In 100g carrots, which is a source of carotenoids - 35 kilocalories. The benefits of carrots are great, due to their antioxidant effect, strengthens the immune system, increases intestinal motility, and is good for vision.

100g contains 40 kilocalories. The artichoke nourishes the human body with important components: potassium, iron, magnesium and calcium. And thanks to the contained complex of enzymes and sugars, it is able to beneficially influence and normalize blood sugar levels.

You can also highlight other vegetables and herbs that will be useful in the process of losing weight. Some of these low calorie foods include:

• Eggplant - 24 kcal;

• Parsley greens - 49 kcal;

• Potato - 83 kcal;

• Zucchini - 27 kcal;

• Celery root - 32 kcal;

• Red cabbage - 31 kcal;

• Leek - 40 kcal;

• Peppers red and green - 27/23 kcal;

• Turnip and white cabbage - 28 kcal;

• Beets - 48 kcal;

• Onion - 43 kcal;

• Cauliflower - 29 kcal;

• Parsley root - 47 kcal.

Fruits, like vegetables and herbs, are low in calories, even though they contain fructose. For fruit to be effective during weight loss, it is necessary to consume them during the daytime, preferably before lunch and in small portions.

There are about 35 kilocalories in 100g of grapefruit. Perhaps the best assistant for losing weight. It has such a quality as the ability to kill appetite. It will be enough to drink a glass of juice or eat a little grapefruit and hunger, no matter how it happened. It is known that ¼ of a grapefruit burns up to 800 kcal.

The calorie content of pineapple in 100g is 48 kilocalories. Pineapple is able to cleanse the body of toxins, lower blood pressure, regulates the activity of the gastrointestinal tract (gastrointestinal tract). Burns calories, just like papaya.

Papaya in 100g contains 43 kilocalories. Its composition contains a large number of enzymes that help digest proteins and burn fats. It is best to eat papaya during the meal, as the effect of its capabilities is not long-lasting.

In addition to the fruits already mentioned, the following fruits and berries will be useful in the process of losing weight:

• Lemon - 31 kcal;

• Apricot - 46 kcal;

• Orange, tangerine, red currant - 38 kcal;

• Pear - 42 kcal;

• Cranberries - 28 kcal;

• Raspberries and strawberries - 41 kcal;

• Plum - 43 kcal;

• Gooseberries and peach - 44 kcal;

• Black currant - 40 kcal;

• Pomegranate - 52 kcal;

• Apple - 46 kcal.

The lowest calorie meat products

Plant foods are good for weight loss, but meat products should not be excluded from your diet.

A long-term absence of meat in the diet of a losing weight person threatens with a lack of nutrients in the body that are not found in plant foods.

Proteins that come from meat products are an important component in building muscle. Thanks to the work of the muscles, physical activity allows us to burn the right amount of calories.

The body will spend more energy to burn proteins, and not to digest fats and carbohydrates.

When choosing meat, preference should be given to rabbit meat, low-fat pieces of veal and beef, white poultry meat. The listed products are quite satisfying. Their calorie content is as follows:

• Lamb kidneys - 77 kcal;

• Beef - 187 kcal;

• Beef udder, brains, kidneys, heart, tongue - 173/124/66/87/163 kcal;

• Turkey - 197 kcal;

• Horse meat - 143 kcal;

• Rabbit - 199 kcal;

• Chicken - 165 kcal;

• Pork liver, kidneys, heart - 108/80/89 kcal;

• Veal - 90 kcal;

• Chicken - 156 kcal.

The lowest calorie dairy products

It is useful to include in your diet and dairy products, which are tantamount to vegetable can burn fat.

This ability they exist thanks to calcitrol, which is produced with the help of calcium, which is abundant in dairy products.

Milk contains important components: lactose, protein, mineral trace elements and substances, fat-soluble vitamins.

Among the low-calorie dairy products are the following:

• 10% cream - 118 kcal;

• 10% sour cream - 116 kcal;

• Fatty kefir - 59 kcal;

• Natural yogurt (1.5% fat) - 51 kcal;

• Low-fat kefir - 30 kcal;

• Low-fat cottage cheese - 86 kcal;

• Bold cottage cheese - 156 kcal;

• Yogurt and milk - 58 kcal;

• Ryazhenka - 85 kcal;

• Condensed milk (without sugar) - 135 kcal.

Which foods are the most low-calorie: a review of the leaders (up to 20 kcal)

In addition to low-calorie and medium-calorie foods, there are foods with minimal or no calories.

For example, calories greenery can be from 0 to 50 kcal. It will be very useful to use greens in the preparation of various dishes, it is especially suitable for salads, as well as for cocktails, use as a powder for second and first courses.

It is best to eat greens fresh, as they contain components such as vitamins and trace elements, phytonutrients.

Eg, asparagus(20 kcal) and pumpkin(20-22 kcal) are needed to remove excess fluid in the body. Asparagus contains amino acids, which is why it is a diuretic and a kind of “food detoxifier”. If you want to lose weight up to 5 kg, then you need to consume 0.5 kg of these products daily for a month.

In 100g lettuce contains 15 kilocalories. The salad has a lot of various useful elements and vitamins. Boosts the immune system and is an assistant in blood regulation.

The most beneficial product is considered to be - kale. The content of kilocalories in 100g is very low - only 5 kcal. Contains folic acid, vitamins, iron, manganese and phytonutrients.

How can one not remember such an important product as garlic - the calorie content of which is 4 kilocalories. It, like kale, helps fight cancer. It also reduces the risk of cardiovascular disease and is a strong antioxidant.

Chilli- 20 kilocalories per 100g of product. Stimulates the production of a natural analgesic. Protects the body from premature aging. It has the same functions as garlic and kale.

Tea(white, green, black) does not contain any calories at all, just like water. Tea is a strong antioxidant. Reduces the likelihood of a heart attack and is a good tool for the prevention of cancer. There are many useful properties of tea: fluorine, creates safety for the teeth; antispasmodic; anti-inflammatory; anti-allergic.

Here are a few more low-calorie foods that will dilute your diet and benefit the body:

• Cucumber - 15 kcal;

• Sea cabbage - 5 kcal;

• Lettuce - 12 kcal;

• Dill and parsley (greens) - 13 kcal;

• Tomato - 14 kcal;

• Bamboo shoots, green onions, radishes, chard - 19 kcal.

So, having considered a wide variety of low-calorie products for weight loss, we can conclude that the process of losing weight will be quite pleasant, and not just useful. Among the huge number of vegetable, meat and dairy products, everyone will be able to choose what he likes in his individual menu!

For effective weight loss, complex 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 diet foods in your diet.

They are easy to make with simple ingredients. Thanks to this diet, you can quickly lose extra pounds and maintain an optimal weight. Consider a few recipes for a low-calorie menu that will help.

Stewed vegetables with chicken fillet: recipe with photo

This is a very healthy and tasty dish that can be prepared in just 25 minutes. It is recommended to include it in the evening meal menu.

Ingredients:

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

How to cook the dish:

Rinse the poultry meat, then drain it, if necessary, get rid of the bones, veins and skin, and then cut into small pieces.

Lubricate the pan with vegetable oil, put the chopped chicken fillet on it, 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 are well stewed, and the fillet pieces are fried.

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

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Braised fresh cabbage recipe

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

Ingredients:

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

Cooking process:

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

Wash carrots well, peel and chop finely.

At the next stage, chop the required amount of cabbage.

Add carrots and cabbage to the onion, pepper everything and add a little salt. After that, cover the pan with a lid. During cooking, the cabbage will release juice, so the dish must be stirred occasionally. You can add a little more salt if needed.

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

Thanks to this simple recipe, you can cook a low-calorie dinner, while the vegetable quickly makes you feel full.

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Cabbage salad with carrots

A simple recipe for a light vegetable salad. It is very useful, as it provides the body with a large amount of essential vitamins and minerals. 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 st. l. olive oil.
• Sugar and salt to taste.

Cooking steps:

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

Transfer it to a deep bowl, salt, add 1 tsp. Sahara. Cabbage needs to be crushed a little with your hands.

Cucumber cut into a medium salt shaker.

Grind carrots on a coarse grater.

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

The dietary dish is ready, it is recommended to use it fresh.

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chicken vegetable soup recipe

In any diet, there should be liquid dishes, as they have a beneficial effect on the process of digestion and the gastrointestinal tract. In addition, most soups do not contain a large number of calories, so they will not harm the figure. It will take no more than 40 minutes to prepare chicken soup with vegetables. Other recipes for diet soups, you can.

Ingredients:

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

Cooking process:

To prepare the broth, you need to wash the chicken, 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 on low heat for 20-25 minutes.

In the meantime, 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 carrots in vegetable oil until golden brown.

After 20 minutes, salt the broth, add the chopped potatoes and boil it for about 10 minutes, so that it is half cooked. Then add bay leaves, frozen vegetables and fry with onions. Vegetables will cook in about 7-10 minutes.

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

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Curd dessert with fruits and gelatin without baking

During weight loss, it is difficult to abruptly give up sweets. The good news is that you can make your own dessert with few calories. So you can indulge a little.

Ingredients:

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

Cooking:

Gelatin pour 100 gr. water, stir and leave to soak for 10 minutes.

In a deep bowl, thoroughly mix sour cream with 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 whisk or a mixer. After that, pour gelatin into the mixture.

Cut canned peaches into small pieces.

Put a layer of prepared curd mass into special molds, then fruits, and then another layer of the mixture.

Part of the mass can be laid out in a large form. Refrigerate until completely set, about 30-60 minutes. Diet dessert is ready to eat.

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Pollock with stewed vegetables

This is a very healthy dish that 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:

Defrost the fish, remove the fins and belly, then rinse thoroughly under running water. Cut into small pieces and sprinkle with a little salt.

Then the fish pieces should be rolled in semolina. It is very easy to do this. It is necessary to pour a small amount of semolina into a plastic container, put pollock, close the container and shake well.

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

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

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

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

Add mixed vegetables and cook for about 10 more minutes.

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

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Rice with vegetables and chicken: recipe with photo

This dish is similar to the usual pilaf, but it is only dietary, so it will not harm the 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 st. l. soy sauce.
• Pepper and salt to taste.

Cooking process:

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

Rinse the rice well and pour into a double boiler bowl.

Add frozen vegetables or chopped fresh fruit. It's good to stir.

Pour vegetables and rice with warm water.

Put the prepared pieces on the first tier of the double boiler.

Place a container with vegetables and rice on the second tier. Cover the dish with a lid. In order for all the ingredients to cook at the same time, you need to set the timer on the double boiler for 40 minutes.

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

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Okroshka recipe on kefir with sausage

A classic dish that is popular in the summer. There are many cooking recipes, but today we will consider an option where in the first case whey will act as the basis, 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 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 vegetables, eggs and sausage. Mix thoroughly in a deep bowl. Chop greens and onions and place in another container.

Okroshka can be stored dry in the refrigerator. Before use, put the component in plates, salt and pepper. In the first case, you need to pour the ingredients with whey and add 1 tbsp. l. sour cream. In another portion, add 100 ml. low-fat kefir and 100 ml. mineral water. Mix everything and sprinkle with herbs and onions. Summer meal is ready.

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You also need to add the calorie content of either whey with sour cream or kefir.

Recipe for chicken liver with onions

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

Ingredients:

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

Cooking:

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

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

Heat the oil in a frying pan, put the prepared pieces and fry over high heat for 3-5 minutes. If the oil shoots, then the dishes can be covered 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 hearty, but low-calorie dish is ready, but it is not recommended to abuse it during the period of weight loss.

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summer soup recipe

On hot days, the ideal dish is a delicious and light soup, which is cooked no more than 40 minutes.

Ingredients:

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

Cooking steps:

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

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

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

Slice 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 get them and separate them from the bone.

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

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

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

Today they are very relevant, because, as we all love to eat tasty, but we almost never think about the benefits of the products we use. At the first stage of low-calorie foods is grapefruit. This product is able to burn insulin in the blood, it follows that you suddenly lose the desire to eat anything. If you want to eat, then you can safely deceive your hunger. To do this, you need to drink a glass of juice, or eat a small piece of fruit. You can also make a light salad out of this amazing fruit, season it with olive oil, and add spices. Fruit juice can also be mixed with some other fruits. This method can increase the resistance of your body as a whole to infections, and also help you cleanse yourself of toxins.

The second position of low-calorie foods was assigned to green tea. It has already been established that such tea has a healing effect, which is achieved due to alkaloids. These substances include caffeine, as well as all its derivatives: nofilin, theobromine, hypoxanthine, xanthine, and paraxanthine. But do not forget that green tea contains more caffeine. Tea also contains a large amount of antioxidants that can prevent the appearance and further development of cancer cells, antioxidants protect blood vessels, and have a beneficial effect on metabolic processes in the human body.

In the third position of low-calorie foods is located a pineapple. This product also has medicinal properties: it stimulates the digestive system, cleanses the intestines, reduces blood viscosity, can lower blood pressure, and prevents the formation of atherosclerosis. It is also worth paying attention to beef. The protein that is in this product is able to stimulate metabolism, and meat can just perfectly eliminate the feeling of hunger. To get a complete source of essential iron and protein, you need to combine boiled meat with the same grapefruit or lettuce leaves. A variant is possible in which, in addition to boiled meat, you will also eat grilled meat. The only thing is that it is mandatory to exclude fried meat in a large amount of oil.

As for herbs like dill, arugula, parsley, cilantro, sage and thyme, then they are also able to burn extra calories. All of the above herbs are best consumed with properly cooked meats. You can also make a sauce from these herbs. To do this, you need to carefully chop the greens, add a small amount of salt, olive oil and lemon juice. This sauce can be seasoned with any meat or any side dish. Herbs can be combined in absolutely any way.

Spices can also apply to low-calorie foods. If you have no contraindications, then you need to add hot spices to your food. They make your body feel hot, make your heart work faster, and your metabolism speeds up. Pay some attention to such people who live in the southernmost latitudes. This includes Thais, Maldivians, Indians, and so on. Almost all of these people are quite slender and thin. This factor has nothing to do with the region of their residence, but with the fact that they regularly eat hot spices. Just do not overdo it with hot spices and seasonings, as too much and frequent consumption of them can harm your stomach.

As is known, broccoli is one of the varieties of cauliflower. This vegetable is low-calorie, with only 30 calories per 100 grams. In addition, cabbage has a high content of nutrients and vitamins, which favorably affects the digestive system. The body with the consumption of this vegetable receives a large amount of nutrients and vitamins, and you do not overload the digestive system.

Young shoots of asparagus They can also be eaten in delicious soups and salads. Asparagus is not only tasty, but it can also help eliminate the fluid retention factor in the human body. Asparagus contains a large amount of vitamins that will further strengthen your immune system. Asparagus is perfect for making a fresh vegetable salad. After such a meal, you will always feel light.

What are the lowest calorie foods?

• The lowest calorie foods- these are vegetables: cucumbers, lettuce, sauerkraut, fresh cabbage, radish, eggplant, zucchini, green onions, tomatoes, asparagus, carrots, celery, spinach, bell peppers, sorrel. The following berries and fruits can be added to the list of the most low-calorie foods: quince, cherry plum, watermelons, cherries, blackberries, grapefruit, strawberries, lemons. The energy value of these products is less than 40 kcal per 100g.
• Low-calorie foods containing 40-50 kcal include: vegetables: onions, parsley, garlic, horseradish, beets. Fruits and berries: oranges, lingonberries, pomegranates, pears, melons, kiwi, gooseberries, raspberries, peaches, persimmons, cherries, blueberries, apples
• The lowest calorie meat products- kidneys, heart, lean veal and chicken, rabbit, lean beef, turkey.
• The lowest calorie fish and seafood- squid, flounder, carp, crucian carp, smelt, crabs, shrimps, ice fish, river perch, burbot, blue whiting, pike perch, hake, pike, pollock.
• To low-calorie dairy products includes a wide range of low-fat dairy products.
• The lowest calorie sweets- marmalade, marshmallow, marshmallow.
• Low calorie baked goods- rye bread and crispbread. Waffle bread, which is produced using modern technology, without the use of yeast, is a low-calorie product that can be included in the diet.

Low calorie foods are vital for our body. Citruses, grapes, cherries and carrots contain useful substances that prevent a huge number of diseases, such as cancer and cardiovascular diseases. Many of them are rich in vitamins and minerals, which must be present in our diet. To create a competent menu of low-calorie recipes for every day, you need to know the calorie content of foods. This is not difficult to do if you have a special table, or by examining the product packaging. But please be careful! After all, it is often written on the packaging that the product is low-calorie. But, if you buy a low-calorie cake (yes, it has fewer calories than a regular cake), then this is achieved by using sweeteners instead of sugar, egg powder instead of eggs, colors and flavors, instead of fruit. The benefits in it are even less than in an ordinary cake. Recipes will help significantly diversify the diet low-calorie salads. If you think cooking low-calorie food will take you a lot of time, the recipes below will help you quickly prepare delicious and low-calorie food.

Losing weight does not mean eating only cabbage or chewing on boring boiled breasts. There are many interesting dietary dishes that will help diversify the diet, make it tasty and healthy. The most interesting, but easy-to-prepare recipes for soups, drinks, salads and desserts will make losing weight interesting and will not make you feel hungry. With them, weight loss will be much easier, the diet will smoothly move from a test to a lifestyle.

Content:

General principles for preparing dietary dishes

Diet low-calorie meals for weight loss mainly consist of vegetables, dairy products, lean meat, poultry, and fish. For cooking, sparing methods of heat treatment are used: grilling, boiling, stewing, baking. A multicooker that combines several functions will be a good help on the farm. Baking bags, plain foil, various molds, non-stick pans will not be superfluous.

Basic principles:

1. Minimum fat. One spoonful of oil contains about 120 kcal, which is 12-15% of the average daily energy value of a losing weight woman. Fats must be added strictly through the scales.
2. Minimum sugar. Sweets not only have a high calorie content, but also affect fluctuations in blood glucose levels, provoke severe and sudden hunger. As sweeteners in dietary dishes, it is better to use fresh and dried fruits, berries or natural sugar substitutes.
3. A minimum of wheat flour, starch. In the diet for weight loss, the presence of baking from whole grain, rye flour, bran, oatmeal is allowed. But it is better to cook other diet meals.

It is important to refuse purchased sauces. Even low-calorie mayonnaise contains a lot of fat, ketchups are filled with sugar and starch. And the flavor enhancers included in the composition awaken the feeling of hunger, reduce the benefits of dietary dishes. A person who follows the figure should unconditionally remove this from their diet.

Recipes for the first dietary dishes

The first dietary dishes for weight loss should be present in the diet, they fill the stomach, create a feeling of satiety, but at the same time contain few calories. There are even special soup diets. Cold dishes are refreshing in the hot summer, charged with vitamins. Hot soups will help you warm up in winter, please you with an assortment, and make the menu varied.

In slimming dishes, it is undesirable to combine potatoes with cereals, pasta or legumes. If the soup is with vermicelli or beans, then it is better not to add a starchy tuber. In recipes for vegetable soup, borscht, potatoes can be safely used.

Onion soup with cabbage

Compound:
Onion - 6 pcs.
Cabbage - 800 g
Pepper - 2 pcs.
Celery stalks - 4 pcs.
Tomatoes - 2 pcs.
Greens, spices to taste

Cooking:
Measure 2.5 liters of water, pour into a saucepan, bring to a boil. Cut the onion into cubes, add to the pan, boil for 5 minutes. Chop the cabbage, cut the pepper, celery stalks and add everything to the onion, lightly salt the soup. Boil for 5 minutes, add chopped tomatoes. Simmer over low heat until all vegetables are cooked. At the end, add pepper, fresh herbs, laurel and other spices to your liking.

Diet okroshka

Compound:
Fresh cucumbers - 3 pcs.
Boiled eggs - 2 pcs.
Radishes - 10 pcs.
Boiled chicken - 200 g
Green onion - 1 bunch
Dill - 1 bunch
Fat-free kefir - 600 ml
Plain or mineral water - 400 ml
Lemon - 0.5 pcs.

Cooking:
Peel the eggs, cut into cubes, pour into a saucepan. Cut the chicken into pieces or cut into pieces too. It is advisable to remove the skin and fatty pieces. Chop all the vegetables and herbs, combine. Mix kefir and water, you can take mineral water with gas, add salt, pepper, squeeze lemon juice, stir. Add filling to the main products of a diet dish. Serve chilled, store in the refrigerator for up to a day.

Green borsch "Summer"

Compound:
Chicken (fillet) - 250 g
Potatoes - 2 pcs.
Carrot - 1 pc.
Onion - 1 pc.
Sorrel - 2 bunches
Dill - 0.5 bunch
Eggs - 3 pcs.

Cooking:
Rinse, cut into pieces chicken fillet, put in a saucepan, add 1.5 liters of water, bring to a boil. Remove the resulting foam, reduce the heat, boil the broth for 15 minutes. Peel onions and carrots, cut into cubes, pour into a saucepan. Add salt. Peel potatoes, cut into slices, add after boiling the first vegetables. Cook until potatoes are soft. Rinse the sorrel and dill, cut into pieces, pour into an almost ready soup. Taste for salt, add if necessary, season with pepper, laurel, bring to a boil, turn off. Cover the pan, insist a diet dish for 10 minutes. When serving, add chopped boiled egg to the plate.

Second course recipes

Dietary main courses are not prepared from potatoes, fatty meat, pasta from soft wheat varieties. Mostly they consist of vegetables, lean meats or poultry, legumes are welcome.

Chicken diet cutlets

Compound:
Fillet - 500 g
Egg - 1 pc.
Bulgarian pepper - 1 pc.
Carrot - 1 pc.
Onion - 1 pc.
Garlic - 2 cloves
Salt pepper

Cooking:
Remove the seeds from the pepper pods, cut the vegetable into cubes, pour into a bowl. Twist the garlic, onion, chicken fillet through a meat grinder. Add diced carrots and one raw egg. Season minced meat with spices, stir. Blind small round cutlets of 50-70 g, put in a baking dish, cook the dish in the oven for 25 minutes at 180 degrees. Or put on a double boiler tray, cook for 20-25 minutes after boiling water.

Diet stewed cabbage with liver

Compound:
Liver - 300 g
Cabbage - 800 g
Onion - 100 g
Carrots - 100 g
Oil 1 tbsp. l.
Spices, herbs, garlic to taste

Cooking:
Pour a spoonful of oil into a large frying pan, into a cauldron or into a stewpan, so that it slightly lubricates the surface, put on the stove. Chop the onion, grate the carrot coarsely, fry lightly. Rinse the liver. If the product is beef, then cut into strips. If the liver is chicken, then just in pieces, as it turns out. Add to vegetables, fry for 1-2 minutes. Shred white cabbage. You can use a special grater or knife, lightly salt and mash with your hands. Transfer the vegetable to the total mass, stir, cover and simmer in its juice until tender. Two minutes before the end, season the dish with pepper, garlic, herbs, add salt.

On a note: It is better to fry food for dietary dishes in coconut oil. It is much more useful and emits less harmful substances when heated.

Ratatouille (oven recipe)

Compound:
Eggplant - 250 g
Zucchini (zucchini) - 250 g
Onion - 170 g
Olive oil - 10 g
Bulgarian pepper - 100 g
Tomatoes - 800 g
Parsley, spices, vinegar to taste

Cooking:
Cut the onion into cubes, pour into a pan with prescription oil. Fry lightly. Free the bell pepper from the seeds. Cut into cubes, add to the onion. Cut two tomatoes in half, grate the pulp, remove the skin. Add the tomato mass to the pan, cover and simmer the vegetables until the peppers are soft. Eggplant, zucchini and the remaining tomatoes cut into circles. Add spices to the vegetables in the pan, salt. If desired, squeeze the garlic, season with vinegar for piquancy. Put half in a baking dish, smooth the layer. Lay out the pieces of vegetables, alternating eggplant with tomatoes, zucchini, put on the edge. Top with the remaining vegetable mixture of bell pepper, smooth. Bake the dish for 35-40 minutes at 180°C.

Diet desserts

To add sweetness and to improve the taste of dietary dessert dishes for weight loss, fruits, berries are used, sugar substitutes can be added. They are natural and synthetic. Of the natural species, stevia-based products are the most common. It is important to use honey carefully. Of course, it is healthier than white refined sugar, but it also has a high calorie content.

Important! Whatever the low-calorie fruit dessert, it is recommended to consume it in the morning or at least until 16.00. Otherwise, the dish will slow down weight loss.

Baked apples with cinnamon

Compound:
Apples - 3 pcs.
Cinnamon - 1 tsp
Honey - 1.5 tsp.

Cooking:
Wash apples, it is advisable to choose dense fruits of the same size. Cut the stub from the back with a knife, making a funnel, but do not pierce through. Put in each apple 0.5 tsp. honey, sprinkle slices with ground cinnamon. If desired, you can make the holes larger, fill with cottage cheese or low-fat cream cheese. Put a piece of foil on the bottom of the mold, place the apples, bake the dessert dish until soft in the oven. Temperature 200°C.

berry ice cream

Compound:
Yogurt - 100 g
Any berries - 100 g
Honey - 1 tsp

Cooking:
Put the washed berries in a blender bowl. If they are with pits, for example, cherries, then remove the pits. Blend until smooth puree. Add yogurt, honey, beat again. Put in the freezer for 40 minutes. Remove, stir quickly, put into ice cream molds, freeze.

Curd dessert with banana

Compound:
Curd - 300 g
Banana - 2 pcs.
Lemon juice - 10 ml
Milk - 100 ml
Gelatin - 8 g

Cooking:
Combine milk with gelatin, stir. Leave to swell, the time is indicated on the package. There is instant gelatin, it is enough for it to stand in the liquid for 5-10 minutes. If the product is ordinary, then the time increases to half an hour. Peel the bananas, break the pieces, sprinkle with lemon juice so that the fruit does not darken. Mash well with a fork or beat with a blender. Combine with cottage cheese, mix thoroughly. Melt gelatin in milk to a liquid state, you can do this in a microwave oven or in a water bath. Combine with cottage cheese, beat well for splendor, spread the mass into small molds, glasses or bowls. Refrigerate for 2.5-3 hours until set.

Diet Salad Recipes

For some reason, when losing weight, it is customary to consume fresh salads in incredible quantities. Vegetables are undeniably healthy, but it is better to combine them with protein foods. This is the only way they will saturate, will not stretch the stomach and will completely replace full meals for lunch or dinner. The best supplement options are eggs, chicken, fish, dairy products.

Diet Caesar salad recipe

Compound:
Boiled chicken or turkey - 100 g
Cherry - 6 pcs.
Lettuce leaves - 80 g
Boiled quail eggs - 4 pcs.
Boiled yolk - 1 pc.
Garlic - 1 pc.
Lemon juice - 1 tsp
Mustard - 1 tsp
Natural yogurt - 30 g

Cooking:
Spread the washed lettuce leaves on a flat plate. Cut chicken or turkey fillet, put on top. Add cherry tomatoes and quail eggs, cut into quarters, arrange nicely. For the sauce, grind the mustard with lemon juice, chopped garlic and yolk, dilute it all with natural yogurt, salt to taste. Fill with a diet salad, serve immediately.

Salad recipe "Lady"

Compound:
Boiled chicken fillet - 200 g
Fresh cucumbers - 250 g
Greens - 1 bunch
Canned green peas - 150 g
Sour cream 10% - 100 g

Cooking:
Cut the boiled fillet, cucumbers and greens, pour into a bowl. Add green peas, salt, season with sour cream. Can be replaced with natural yogurt, stir.

Salad "Cipollino" (simple recipe)

Compound:
Boiled eggs - 4 pcs.
Green onion - 1 bunch
Sour cream - 70 g
Salt pepper

Cooking:
Chop green onions and boiled eggs, pour into a bowl, you can additionally add dill or parsley. Salt, pepper, season with sour cream, stir.

Video: Diet salad in 15 minutes

Diet drinks

Water is one of the main components of competent weight loss. But you don't always want to use it. The way out is low-calorie, tasty and fat-burning drinks. Usually they are prepared with the addition of citrus fruits, herbs, different types of tea or low-fat fermented milk drinks.

Water "Sassi"

Compound:
Cucumber - 1 pc.
Water - 1.5 l
Lemon - 0.5 pcs.
Mint - 5-10 leaves
Ginger - 10 g

Cooking:
Rinse the cucumber and lemon, cut into slices, pour into a 2-liter jar or decanter. Add grated fresh ginger root. Rinse the mint, tear it, put it in a jar. Pour cold purified or spring water, close and refrigerate for 10-12 hours. It is better to prepare Sassi water in the evening, so that you can drink it all day between meals.

Ginger green tea

Compound:
Ginger - 15 g
Lemon - 2 slices
Green tea - 1 tsp.
Boiling water - 500 ml

Cooking:
You can brew ginger tea in a thermos, a French press (which is for coffee) or just in a jar. Grate ginger, cut off two slices of lemon with peel, put in a used container, pour boiling water over it. Cover, leave for 5 minutes. Add green tea leaves, stir. Leave for another 20-30 minutes. Green tea should not be brewed with boiling water, it destroys nutrients and gives bitterness. Drink cold or warm in the morning, you can add a teaspoon of honey.

Kefir fat burning cocktail

Compound:
Kefir - 200 ml
Cinnamon - 0.3 tsp
Dry ground ginger - 0.3 tsp.
Pinch of red pepper

Cooking:
Combine all the ingredients of the kefir cocktail, stir, leave for 10-15 minutes so that the spices release esters and aroma. Re-stir, drink instead of snacks or to satisfy a sudden feeling of hunger. It is useful to use a fat-burning cocktail at night.

By the way! Not always in purchased bags of cinnamon. Often, the manufacturer is cunning and uses a cheaper analogue - cassia. It is not harmful, it also gives a pleasant aroma, but it does not have a lot of useful properties and a fat-burning effect, like natural cinnamon bark.

Video: Fat Burning Smoothie

Dietary sauces for different dishes

Ketchups, mayonnaises, oil are the main enemies of a slim figure. It is very important to find a worthy replacement for them. The right dressing for salads, pasta, meat will make even the most modest dish tastier, will not increase the calorie content, and will prevent a breakdown.

Yogurt dressing for salads, meat, poultry, fish dishes

Compound:
Natural yogurt - 100 g
Lemon juice - 10 ml
Mustard - 5-10 g
Salt, pepper, garlic to taste

Cooking:
For a diet sauce, it is advisable to use natural Greek yogurt. Add lemon juice and mustard to it, stir. Salt, pepper to taste, you can add greens and chopped garlic, depending on the composition of the dish, to which the dressing will be added.

tomato sauce recipe

Compound:
Tomatoes - 400 g
Bulgarian pepper - 100 g
Onion - 50 g
Apple - 100 g
Olive oil - 1 tsp.
Salt, pepper to taste

Cooking:
Chop the onion, fry in a teaspoon of olive oil. Scald the tomatoes, remove the skin, cut into slices, add to the onion. Chop the apple and pepper too, pour over the vegetables, bring to a boil and cook in the separated juice until soft. Grind the vegetables with a blender, bring to a boil again. Season with salt, add pepper for spiciness.

Low-calorie pesto sauce for any dishes

Compound:
Basil - 50 g
Parmesan - 50 g
Garlic - 3 cloves
Pine nuts - 1 tbsp. l.
Olive oil - 3 tbsp. l.

Cooking:
The amount of oil has been reduced in the Pesto Diet Sauce. Therefore, it is important to carefully chop the juicy basil greens and garlic. Put it all in a blender bowl, beat until a homogeneous slurry is obtained. Add parmesan, butter and pine nuts. Shake for 10-15 seconds. Serve "Pesto" with dietary dishes from cereals, meat, poultry, fish.

Most of those who, as a result of hard work, have achieved success in losing weight and returned attractiveness and harmony to their figure, think about the question of how to maintain the achieved result. It's no secret that healthy and dietary nutrition is the best way to keep weight off.

Today our attention will be focused on low-calorie recipes for every day. You can make sure that you can stay in shape without even denying yourself the pleasure of a delicious meal. You can be sure that diet meals will appeal to your entire family. A variety of recipes allows you not to waste time on competent menu preparation. Preparing most dishes will not take much time and will not require you to have any special skills. The main thing - always remember that healthy and properly cooked food is the key not only to harmony, but also to health.

Recipes for every day: for breakfast

The key is usually a healthy breakfast. According to experts, morning meals should include slow carbohydrates. They provide the human body with energy for a long time.

Oatmeal for the Perfect Morning

To prepare this most valuable dish, we need:

• oatmeal - 50 g;
• milk - 2/3 cup;
• water - 2/3 cup;
• low-fat yogurt - 2 tablespoons;
• honey - 1 one tablespoon;
• salt.

First you need to mix water and milk. This should be done in a saucepan. Then add a small pinch of salt and bring the Porridge to a boil and leave to simmer for 10-20 minutes. Stir occasionally. Please note that large and coarse flakes are cooked longer than small ones, but they are richer in fiber. Porridge is laid out on plates and served with honey and yogurt.

Also, oatmeal goes well with bananas, any berries and apples. You can always add them to your meal if you like.

Appetizing Greek omelette

If you use our recipes for every day, diet food will quickly become an integral part of your life. Eating this affordable egg dish for breakfast will provide your body with not only slow carbohydrates and proteins, but also important vitamins and minerals. For cooking we need:

• chicken eggs - 2 pcs.;
• small tomatoes dried in the sun - 2 pcs.;
• olive oil - 1 teaspoon;
• feta cheese or cheese - 25 g;
• a slice of grain bread.

Heat a teaspoon of olive oil in a skillet. Beat eggs in any container with a whisk. Cheese should be cut into cubes, tomatoes - into small pieces. Pour the beaten eggs into the pan, lifting the edges slightly. Fry the omelet until the middle is almost ready. Put cheese and tomatoes on half of the semi-finished dish. Cover the filling with the other half. Transfer the finished omelet to a plate. Serve with a slice of bread.

All nutritionists unanimously argue that people who are prone to excess weight should not sit on. You just need to switch to diet food. Recipes for every day, proposed by us, will help you with this. Such food should become a way of life for a person. In this case, the figure will not suffer from constant fluctuations in weight, and the cardiovascular and digestive systems will also remain healthy. We continue to get acquainted with the low-calorie menu. It is noteworthy that it can be varied and very tasty.

What to cook for lunch?

Lazy dumplings with cottage cheese

To make lazy dumplings, we need the following ingredients:

• low-fat cottage cheese - 250 g;
• one egg;
• two tablespoons of flour;
• low-calorie yogurt;
• dill and parsley.

Low-fat cottage cheese should be mixed with the protein of one egg, flour and finely chopped dill and parsley. On a cutting board sprinkled with flour, lay out the resulting mass and roll out the flagella. Each of them should be about 2 cm in diameter. Cut the bundles into pieces 4 cm long. Pour water into a container and bring to a boil. Cook lazy dumplings for 5 minutes. Take them out after they float. The dish can be served with natural yoghurt.

Light soup with rice and cauliflower

Let's continue with the diet. Recipes for every day necessarily include the preparation of hot dishes. For this low calorie soup you will need:

• cauliflower - 100 g of inflorescences;
• white rice - one tablespoon;
• potatoes - 2 pieces;
• onions - ½ pieces;
• carrot;
• dill and parsley.

Boil rice in boiling water for 15 minutes. Add diced potatoes, finely chopped onion and grated carrots. Now you should add small cauliflower inflorescences to the soup. Then leave the dish to cook for another 5 minutes. It is recommended to serve the soup with finely chopped dill and parsley.

Steamed fish cakes

Recipes with photos can be found today in many culinary magazines, as well as on various portals. To prepare the following dish, you need the following products:

• fish fillet - 0.5 kg;
• crushed crackers - 3 tbsp. spoons;
• milk or water - 125 ml;
• onions - ½ pcs.;
• egg - 1 pc.;
• nutmeg.

Grind fish fillet and onion in a blender or pass through a meat grinder. Add milk or water, egg and chopped nutmeg to the mixture. Add salt and pepper to taste.

Stir the mince thoroughly. Wet hands with cold water and form oblong patties. You can stew the dish in a double boiler or in a pan in a small amount of water. Cooking time - 15 minutes.

We continue to consider popular dietary dishes. Recipes for every day with photos, suitable for a healthy lunch, will help hostesses replenish their cookbook.

Oriental noodle snack

To prepare this delicious appetizer, we need:

• rice noodles - 200 g;
• cherry tomatoes - 12 pcs.;
• fish sauce - 1 tablespoon;
• juice of one lime;
• sugar - 1 teaspoon;
• chili pepper - 1 pc.;
• grapefruit - 2 pcs.;
• cucumber - ½ pc.;
• carrots - 2 pcs.;
• green onion feathers - 3 pcs.;
• shrimp - 400 g;
• cilantro and mint greens - 2 tbsp. spoons.

Boil the noodles in plenty of water for 7-10 minutes. Rinse it under running cold running water. Put the noodles on a plate. Add tomatoes, fish sauce, sugar, lime juice to it. Now it's time for the chili peppers. Cut off the stalk of the vegetable and clean it from the seeds. Cut the pepper into cubes and add to the mixture. Peel the grapefruit and add the pulp to the salad. Cut the carrots into strips, and green onion feathers into thin rings. At the end, add shrimp, finely chopped mint and cilantro to the appetizer. Thoroughly mix all the ingredients and serve.

Your family will love this appetizer and diversify your diet. Recipes for every day should not be too simple and boring.

diet soup

To cook a delicious soup, we need the following ingredients:

• olive oil - 3 tablespoons;
• onions - 2 heads;
• curry powder - 2 teaspoons;
• apple - 1 pc.;
• lime juice;
• garlic - 3 cloves;
• a small ginger root;
• sweet potatoes - 800 g;
• vegetable broth - 1.5 liters;
• red lentils - 100 g;
• milk - 300 ml;
• coriander.

Soup made from these products is used as a source of protein, fiber and antioxidants, even in a vegetarian diet. Let's continue to consider The best recipes will help diversify a boring menu.

In the pre-boiled vegetable broth, add the diced sweet potatoes and lentils. We cook for about 20 minutes. Add chopped green apple. Pour milk into the broth. Bring the soup to a boil again. At this time, fry the onion in olive oil until golden brown. Add garlic to it. We rub the ginger root on a fine grater and add it to the soup along with the frying. At the very end, the juice of one lime is added to the dish. It is recommended to puree the soup with a hand blender. Serve with finely chopped coriander leaves.

Diet dinner

In order for dietary nutrition (we are now considering recipes for every day) to be correct, you should follow the recommendations of experts. Vegetables, lean poultry and fish are ideal for an excellent low-calorie dinner.

Sea bass in the oven

In order to surprise and delight your household during the evening meal, you should cook sea bass with fennel. This wonderful dish is rich in protein, vitamin C, iron.

For cooking you will need:

• sea ​​bass - about 300 g;
• fennel seeds - 1 teaspoon;
• cumin seeds - 1 teaspoon;
• mustard seeds - 1 teaspoon;
• turmeric - half a teaspoon;
• fennel - one head;
• lemon - 1 pc.;
• olive oil;
• coriander greens.

The perch will be baked in the oven at 220°C. Chili peppers must be cut into small cubes. Mix it with cumin, fennel, turmeric and mustard. Grease a small piece of foil with olive oil. We spread 1/3 of the spice mixture on it. Rub the rest of the spices on the fish and put it on the foil. Place a sliced ​​lemon on top of the perch. Wrap the fish in foil and seal the edges. Put the workpiece on a baking sheet. The total baking time is 15 minutes. Serve the fish with coriander greens.

As you can see, diet food for every day is not a problem. Cooking delicious dishes does not take much time, but very soon it will bear fruit.