What to cook quickly and without calories. Low-calorie salad recipes for weight loss

Those who dream of losing weight strive to find the necessary diet. Today, more than ever, there is a lot of varied, sometimes conflicting, advice on this matter. Some advise mono-diets, others - alternating meals with fasting days… it’s impossible to list everything.

Perhaps you shouldn't blindly believe that just a small amount of calories will lead to weight loss, but it's still worth remembering that calories are the energy the body needs. And the amount consumed should be proportionate to the amount spent. So in modern times it is impossible to do without low-calorie dishes.

Let's start with salads. After all, they are the easiest ones to make low-calorie. Most often, salads contain vegetables and fruits, and they have the least calories.

apple;
grapefruit;
pear;
kiwi;
pomegranate;
natural yogurt.

Cooking time - 15 minutes.

Calorie content - 46 kcal.

You can take other fruits, the main thing is that they are not sweet, like banana, grapes, orange. And most importantly, dressing for a low-calorie salad should not consist of sour cream, much less mayonnaise. Natural yogurt is best. It tastes quite like sour cream, but it has almost no fat content.

So, cut all the fruits into cubes, remove the kernels from the pomegranate, and cut the kiwi into rings. Apples and pears should not be peeled. It contains essential vitamins and minerals, necessary for a person. And in a diet, they are required in greater quantities, since the rest of the food cannot compensate for them.

Place everything in a salad bowl, pour over yogurt, stir a little. That's it, ready to eat.

Vegetable salad

carrots - 1 piece;
Chinese cabbage - 1 fork;
lettuce;
any greens to taste;
Margelan radish - 1 medium;
lemon.

Cooking time - 20 minutes.

Calorie content - 42 kcal.

Thinly slice the cabbage, and also chop the salad. Tear the greens with your hands. This way it will preserve more useful things than cutting it with a knife. Cut the radish into thin strips. Squeeze the juice from one lemon and sprinkle it over the vegetables. Mix well.

You can add a little salt. But remember that salt will retain fluid in the body, and the process of losing weight will occur much more slowly. You shouldn’t add anything else other than lemon juice, as the calorie content will immediately increase. Especially high-calorie olive oil.

So, if you really want to add fat, then it is better to use 2-3 teaspoons of unrefined sunflower oil, it has the least calories. We can also recommend linseed oil. It is low in calories and extremely useful for weight loss. But it has a specific taste and smell, so it’s not for everyone.

Soups for weight loss

With any diet, lunch and liquid nutrition are required.

Therefore, consider options for low-calorie soups.

Tomato soup

This lean soup. Prepared exclusively from vegetables and without frying. It is known that you can lose weight by eating potatoes, if you do not eat them with butter, lard, etc. After all, it’s not just about calories, but how the foods are combined. Some combinations instantly increase calorie content.

Ingredients for soup:

white cabbage - 100 grams;
Brussels sprouts - 100 grams;
broccoli - 100 grams;
potatoes - 2 tubers;
bell pepper- 1 piece;
green;
tomatoes - 3 pieces.

Cooking time - 40 minutes.

Calorie content - 23 kcal.

Boil water, put chopped white cabbage. Let it boil. Then add diced potatoes. Brussels sprouts put in whole heads, and broccoli in florets. Cook for 15 minutes.

Then add bell pepper rings and tomato slices into the soup. Cut two tomatoes into slices. Pass another one through a strainer so that the juice and puree get into the soup. Simmer over low heat for another 10 minutes. Then add any greens in abundance, without restrictions.

You can add a little salt. It will also help to reduce calorie content if you put pieces of pumpkin or zucchini instead of potatoes.

Chicken soup

Meat is an irreplaceable product, especially for dietary nutrition. The main thing is that the meat should be lean. The most suitable is chicken or turkey breast.

For a low-calorie dish you need to prepare:

chicken breast - whole, medium-sized;
carrots - 1 piece;
onion - 1 piece;
rice - half a glass;
green.

Cooking time - 1 hour.

Calorie content - 25 kcal.

Peel the breast and cook until tender. Then remove from the broth and cut into slices.

Add rice to the broth. Brown or steamed rice works best for low-calorie soup. These types have lower starch content. And the one that is eaten in the absence of frying in oil will not be able to combine with fat and disrupt the dietary lightness of the dish.

Chop the onion and carrots, put them in a frying pan, add a few tablespoons of broth from the pan and blanch for five minutes. Add more broth if necessary.

Meanwhile, add the chopped meat to the broth. Lastly, add the blanched onions and carrots and simmer for 10 minutes. low heat.

Season generously with herbs and serve.

Buckwheat soup

Everyone has long known what exactly buckwheat the person is revered by those losing weight. Although this is not the most low-calorie cereal, yet it contains a lot of vitamins, minerals and salts that are extremely important for losing weight. In addition, boiled buckwheat is delicious without any additives, even without salt. This gives it an advantage over other cereals.

To prepare you will need:

buckwheat - 1 glass;
mushrooms - 200 grams;
carrots - 1 piece;
onion - 1 piece;
raw egg - 1 piece;
corn flour - 4 tbsp. spoons;
chicken broth - 2 liters;
boiled potatoes - 4 pieces;
bay leaf, salt, herbs.

Cooking time - 1 hour.

Calorie content - 38 kcal.

Into the boiling chicken broth, preferably from the breast, add washed buckwheat. Add salt and bay leaf. As soon as it boils, reduce the heat and simmer, closing the lid.

Blanch finely chopped onions and carrots in a saucepan with a small amount of broth until the carrots give up their juice and color. Then add chopped mushrooms. Blanch for five minutes.

You can take any mushrooms: canned, frozen, dried, fresh - whatever you have. Dried ones should be either boiled or soaked before cooking. Frozen defrost in cold water. It is not advisable to use canned ones; they may contain preservatives that do not help reduce calorie content.

In a separate bowl, prepare mashed boiled potatoes, beat in an egg, add 2-3 tablespoons of broth and flour. Knead the viscous dough.

Then scoop up a little of this dough with the tip of a teaspoon and, dipping it into the boiling soup, lower the dumplings into it.

As soon as all the dumplings are added to the soup, they have increased in size and floated to the surface - the weight loss soup is ready.

Sprinkle the dish well with herbs and serve.

To this low calorie soup croutons from rye bread. For this stale bread cut into small pieces, thin strips and place in a warm oven, no more than 150 degrees. Dry, stirring occasionally to ensure even heating. After taking out the finished crackers, cool them. Serve instead of bread.

Main courses for weight loss

Not a single person eats soups alone; everyone eats both main courses and observant low calorie diet- is no exception. What can you prepare for this?

Lean meat, fish, vegetables - all these products are ideal for a low-calorie menu.

It is best to cook steamed or in the oven. This way the products will retain nutrients, but fat saturation will not occur.

For this low-calorie dish, you can use absolutely any vegetables, depending on your taste. For example:

eggplant;
bell pepper;
tomato;
zucchini;
broccoli;
cauliflower.

Cooking time - 40 minutes.

Calorie content - 32 kcal.

The quantity can be arbitrary. You can have everyone equally, but you can also diversify.

So, you should cut the eggplant into thick rings, if it is large and thick, then into half rings. Pepper - slices. Zucchini - thick strips. Tomatoes - in transverse circles. Separate the cabbage into individual inflorescences, cutting the largest ones in half.

Now place all the vegetables carefully and evenly in one layer on a wire rack, lightly greased with oil, so that they do not stick. Place the rack in an oven heated to 170-170 degrees over a baking sheet so that the juice from the vegetables flows into the container. Bake for 15-20 minutes until browned.

This weight loss dish can be eaten either hot or cold; the temperature will not in any way affect the taste of the baked vegetables.

Veal with mushrooms and potatoes

You should prepare:

lean meat - half a kilogram;
mushrooms - 200 grams;
potatoes - 4 pieces;
cheese - 50 grams.

Cooking time is one and a half hours.

Calorie content - 53 kcal.

Wash the potatoes well and do not peel them. Slice each potato lengthwise about a third of the way through. Lubricate this slot a little with butter, preferably butter, it has fewer calories than vegetable oil. Carefully place finely chopped mushrooms there.

Place these “sandwiches” in a flat frying pan without a handle or on a baking sheet with high sides and place in the oven. Place potatoes cut side up.

Bake at 170 degrees for 40 minutes or a little less if the potatoes are small. Five minutes before cooking, remove the baking sheet and place a piece of cheese on each potato. Cheese, for obvious reasons, should be taken low-fat. Place in the oven for another five minutes until the cheese melts and bakes.

During this time you need meat, better veal cut into transverse pieces of medium thickness, no more than one and a half cm. Add a little salt, you can add aromatic seasonings. Fry without fat in a non-stick frying pan or on a contact grill. Young lean meat will bake quickly and, in the absence of fat, will not become fried, which is not recommended for weight loss.

Serve on the table in a large flat plate: a slice of meat and one potato. This low-calorie dish can also be eaten cold. After all, there is not a drop of fat there, which means nothing will harden.

Desserts for weight loss

Well, who wants to give up desserts, even if on a diet? You don't have to do this if you cook the right dessert. You can even eat pies and cookies and lose weight.

Airy apple pie

Very light tender pie no test.

Apples - one and a half kg;
flour - 1 glass;
semolina - 1 glass;
granulated sugar - 1 cup;
soda - a quarter of a teaspoon;
butter - pack.

Cooking time - 1 hour.

Calorie content - 47 kcal.

The apples need to be grated, of course, after peeling them from the core.

In a separate container, mix sugar, flour, semolina and soda. It should be crumbly. This will be the dough.

Now prepare a deep baking sheet or mold, line the bottom with parchment. Place a layer of crumb dough onto the paper, then a layer of apples. Repeat layers until you run out of ingredients. Top layer must be made from dough.

Place oil on the surface in thin slices.

Place in the oven and bake at a temperature of about 200 degrees for 40 minutes. During this time low calorie pie will turn red.

Remove, cool and cut into cakes.

It turned out very light dessert for weight loss. There is no dough in it, the sugar is caramelized apple juice and it turned out between the sand layers of jelly.

You will need:

"rolled oatmeal" flakes - a glass;
banana - 1 piece;
honey - 2 tbsp. spoons;
raisins - 2 tbsp. spoons.

Cooking time - 30 minutes.

Calorie content - 28 kcal.

The banana should be ripe and soft. It needs to be mashed with a fork. Add there oatmeal. Just don’t use uncooked cereal for cookies, regular ones are better. You can use not only oatmeal, but also mixtures of cereals.

Pour raisins pre-soaked in cold water into the mixture. Stir until the raisins are evenly distributed.

Bake at 180 degrees for 15 minutes. The cookies will become chewy and soft at first. But its readiness will be visible by color. Remove the sheet and cool the cookies. When it hardens, carefully remove it from the paper.

Beautiful low calorie dessert for slimness: no flour, no sugar, no fat. But there is fruit. You can add nuts to these cookies.

It turned out to be quite tasty, varied food for weight loss. It looks like there is an answer to the question: what to eat to lose weight.

But you definitely need to remember that, no matter how low-calorie the dishes are, you must definitely follow the diet and volume.

Just because the salad is made with kale doesn't mean you can eat a bucket of it. After all, every product initially contains both sugar and fats. That is why you should carefully observe the number of products on the menu.

And finally, another recipe for a delicious low-calorie dish is in the next video.

Products having low calorie content must necessarily compile the diet of a person who has decided to make his body slimmer. It is known that food directly affects the body's energy. And the increase, as well as the decrease in vital energy, depends on the food consumed. However, there are healthy foods that have a beneficial effect on a person’s health and energy, without 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. When breaking down carbohydrates and proteins, the opposite is true.

Low-calorie foods should contain sufficient carbohydrates and fiber.

Carbohydrates, which are easily digested, allow the body to easily cope with the calories that come from fat. But high content fiber will allow the body to be in a state of satiety sufficiently long time because it takes a long time to digest.

Well, and most importantly - great content water. Since there are no calories in water at all, and based on this, than more product contains water in its composition, the less space there will be 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 herbs, spices, teas, vegetables, fruits and berries that contain a lot minerals, dietary fiber and vitamins. And yet, the record holders for low calorie content are vegetables.

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

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

Helpful tip: 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 its antioxidant effect, it strengthens the immune system, increases intestinal motility, and is good for vision.

100g contains 40 kilocalories. Artichoke nourishes the human body with important components: potassium, iron, magnesium and calcium. And thanks to the complex of enzymes and sugars it contains, it is able to have a beneficial effect 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 minimally calorie-containing foods include:

Eggplants – 24 kcal;
Parsley - 49 kcal;
Potatoes – 83 kcal;
Zucchini – 27 kcal;
Celery root – 32 kcal;
Red cabbage – 31 kcal;
Leek – 40 kcal;
Red and green peppers – 27/23 kcal;
Turnips and white cabbage – 28 kcal;
Beets – 48 kcal;
Onions – 43 kcal;
Cauliflower – 29 kcal;
Parsley root – 47 kcal.

Fruits, like vegetables and greens, are low in calories, even though they contain fructose. For fruits to be effective during weight loss, you need to consume them during the day, preferably before lunch and in small portions.

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

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

Papaya contains 43 kilocalories in 100g. Its composition contains large number enzymes that help digest proteins and burn fats. It is best to eat papaya during meals, as its effects do not last long.

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;
Cranberry – 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 you should not exclude meat products from your diet.

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

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

The body will spend more energy burning proteins rather than digesting fats and carbohydrates.

When choosing meat, you should give preference to rabbit meat, lean cuts of veal and beef, white meat poultry. The listed products are quite filling. 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;
Horsemeat – 143 kcal;
Rabbit – 199 kcal;
Chicken – 165 kcal;
Pork liver, kidneys, heart – 108/80/89 kcal;
Veal – 90 kcal;
Chicken – 156 kcal.

Lowest calorie dairy products

It is useful to include dairy products in your diet, which can burn fat just like vegetable products.

They have this ability 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.

Low-calorie dairy products include the following:

10% cream – 118 kcal;
10% sour cream – 116 kcal;
Full-fat kefir – 59 kcal;
Natural yogurt (1.5% fat) – 51 kcal;
Low-fat kefir – 30 kcal;
Low-fat cottage cheese – 86 kcal;
Half-fat cottage cheese – 156 kcal;
Curdled milk and milk – 58 kcal;
Ryazhenka – 85 kcal;
Condensed milk (no sugar) – 135 kcal.

Which foods are the lowest in calories: a review of the leaders (up to 20 kcal)

In addition to low calorie foods and average calorie content, eat foods with minimal or zero calories.

For example, calories greenery can be from 0 to 50 kcal. It will be very useful to use greens in cooking. various dishes, it is especially suitable for salads, as well as cocktails; use it as a sprinkle for main and first courses.

The best time to eat greens is when fresh, since it contains components such as vitamins and microelements, phytonutrients.

For example, asparagus(20 kcal) and pumpkin(20-22 kcal) are needed to remove excess fluid in the body. Asparagus contains amino acids, as a result of which 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 salad contains 15 kilocalories. The salad has a lot of variety useful elements and vitamins. Increases immune system and is an assistant in blood regulation.

Bringing greatest benefit product is considered - kale. The kilocalorie content per 100g is very low - only 5 kcal. Contains folic acid, vitamins, iron, manganese and phytonutrients.

How can you not remember this? important product, like garlic - the calorie content of which is 4 kilocalories. It, like kale, helps fight cancer. Also reduces the likelihood of cardiovascular diseases, is a strong antioxidant.

Chili pepper– 20 kilocalories per 100g of product. Stimulates the production of a natural analgesic. Protects the body from premature aging. 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 good remedy for cancer prevention. There are many beneficial properties of tea: fluoride, creates safety for teeth; antispasmodic; anti-inflammatory; anti-allergenic.

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

Cucumber – 15 kcal;
Sea cabbage – 5 kcal;
Lettuce salad – 12 kcal;
Dill and parsley (greens) – 13 kcal;
Tomato – 14 kcal;
bamboo shoots, green onions, radishes, chard – 19 kcal.

So, having considered the wide variety low calorie foods for losing weight, we can conclude that the process of losing weight will be quite pleasant, and not just useful. Among huge amount plant, meat and dairy products, everyone will be able to choose what they like in their individual menu!

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

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

Hot rice

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

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

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

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

With shrimp

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

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

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

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

First courses

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

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

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

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

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

We cut bread. Fry in a frying pan without adding any fat. Ready soup From a blender, flavor with sour cream and parsley, and before serving, add some croutons.

Vegetable soup with rice

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

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

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

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

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

On the second

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

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

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

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

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

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

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

On ready zucchini put the resulting vegetable dressing. Return to the oven for ten minutes. Before serving, add dill and parsley.

Diet grill

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

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

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

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

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

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

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

Omelet for breakfast

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

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

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

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

We pour out our egg mixture into the frying pan where the peppers were fried. Taste vegetable oil will soak the omelette. When the omelet becomes a little thicker, add pepper from one half of the eggs, leaving the edges intact. Cover the filling with the other side of the omelette and keep it in the pan a little more on both sides. Before serving, add a few basil leaves.

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

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

Low calorie dishes for weight loss from simple products indispensable in the daily diet.

They are necessary for people who want to keep themselves in great shape all the time. Agree, we are not robots, and sometimes we want something tasty with irresistible force.

You should not constantly keep yourself “in check”; it is impossible to live for a long time in persistent psychological stress.

Just use low calorie recipes for weight loss and diversify your menu.

We have collected delicious and undeniably healthy dishes for people with different gastronomic preferences.

Low-calorie salads for weight loss from simple products - small daily pleasures

Salad is different from salad - that's for sure. In such a dish, despite the harmless ingredients, unfortunate calories can mysteriously hide.

Most often, the gas station is to blame.

Here you will have to make a personal choice and decide what is best. For example, mayonnaise is not like that useful product, but it still has less net energy than flaxseed oil.

We have prepared low-calorie recipes with calories for weight loss or maintaining your body at a certain weight to stabilize after a period of restrictions.

Olivier “Vegetarian Style” - 90 kcal

You will need:

Carrots - 2 pcs.
Processed cheese - 1 pc.
Pickled cucumbers - 3 pcs.
Potatoes - 5–6 pcs.
Onion - 1 pc.
Fried mushrooms (optional) - 250 gr.
Canned peas - 1 can
Homemade mayonnaise - 3 tbsp. spoons
Pepper, salt, seasonings

Boil the vegetables and fry the mushrooms in advance.

Chop, add cucumbers and cheese. Drain the liquid, and add the peas, finely chopped onions and seasonings to the total mass. Season with homemade mayonnaise.

For a recipe for preparing a delicious low-calorie dish (for weight loss) chop cucumbers and tomatoes.

It is better to take medium-sized fruits. The red onion serves as a garnish; slice it thinly, more for color than flavor.

Stir the resulting mixture, form into cubes and add cheese. It's time for seasonings (olives, oil, lemon juice).

Vegetable salad with arugula - 58 kcal

You will need:

Tomato - 2 pcs.
Arugula - bunch
Parsley - bunch
Cucumber - 2 pcs.
Dill - bunch
Butter - 2 tbsp. spoons
Salad - 2 bunches
Freshly squeezed lemon juice - 1 tbsp. spoon
Salt

Finely chop the above and tear the leaves. Season the salad. Serve fresh.

Before mastering recipes for easy and fast losing weight with calorie counting , look carefully photo this mysterious representative of cruciferous vegetables.

In our country, unfortunately, it is not often used in practice.

Arugula is especially popular in Italian cuisine.

It supports the body with vitamins, protects against pathogenic viruses, increases hemoglobin in the blood and accelerates metabolic processes.

Low-calorie arugula recipes for weight loss - almost always recipes with a lot of fiber, which ensures a feeling of fullness throughout the day.

Tip: eat fruits separately from the rest. We often leave them for sweets, and this complicates the digestion process.

Dietary soups for weight loss: recipes, exact calorie content

Similar diet dishes for quick weight loss , a variety of hearty recipes with calorie content should make up the majority of your diet.

Dishes presented below - perfect lunch or low calorie dinner for quick weight loss.

P we offer you the best recipes, tested from our own experience.

Lentil soup - 44 kcal

You will need:

Lentils (red) - half a glass
Vegetable oil - 1.5 tbsp. spoons
Carrots - 1 piece
Water - 2 l.
Onion - 1 piece
Salt, pepper

Cut the onion into half rings and throw into a hot frying pan. Grind the carrots and fry with oil for a few minutes.

Heat the water and add the lentils, frying, and spices. Bring to a boil and cook for 20 minutes. Focus on the softness of the legumes.

All These Low Calorie Weight Loss Recipes With Exact Calorie Counts will help you stay slim without particularly limiting yourself in portions.

Borscht with porcini mushrooms - 60 kcal

You will need:

Cabbage - 300 gr.
Potatoes - 5 pcs.
Beetroot - 1 pc.
White mushrooms - 200 gr.
Sunflower oil - tbsp. spoon
Onion - 1 pc.
Tomato ( tomato preparation) - 350 gr.
Carrots - 1 medium
Water - 2.5–3 l.
Salt, pepper

The presented recipe serves for extremely easy weight loss with the indicated calorie counting, just one photo creates an appetite, but in reality you just can’t tear yourself away from the plate!

Prepare the vegetables: shred the cabbage, peel the potatoes and cut into cubes.

Chop tomatoes, mushrooms and beets. Load everything into the multicooker, add spices and oil, set the appropriate mode for an hour.

Hercules cutlets - 108.7 kcal

You will need:

Oatmeal - 2 cups
Potatoes - 3–4 pieces
Garlic - 4 cloves
Onion - 1 pc.
Oil - 2 tbsp. spoons
Boiling water - 2 cups
Salt, pepper, rosemary

Pour boiling water over “Hercules”, cover with a plate for half an hour. Blend the onion with a blender. Grate the potatoes and add to the oatmeal.

Add chopped garlic and spices there, mix everything thoroughly with your hands. Heat a frying pan with oil, make cutlets from the resulting mass and fry in the usual way until ready.

By the way, oatmeal is in the top three low-calorie cereals for weight loss (not counting buckwheat and pearl barley), this is an extremely healthy food.

Almost all low-calorie dishes for weight loss with the addition of rolled oats consist from simple ingredients, preparing them is not difficult.

Appetizer “Eggplant with tomato and cheese” - 67 kcal

You will need:

Eggplant - 400 gr.
Processed cheese - 50 gr.
Tomato - one big
Sour cream - 15 gr.
Garlic - 3 cloves
Dill - 5 gr.
Olive oil - 5–10 gr.
Salt

Cut the tomatoes and eggplants into rings, the width of the latter is about 3 cm. Take a baking sheet and grease it.

Place the “rounds” one on top of the other and add salt. Grind the cheese, garlic, sour cream and apply the mixture to the tomatoes, garnish with herbs. Bake at 170°C for about 20 minutes.

We hope our low-calorie meals for weight loss and recipes with photos whetted your interest in healthy cooking.

This appetizer would be appropriate even at a holiday table.

Sandwich with bean paste - 30 0 kcal

You will need:

Beans - 100 gr.
Yeast-free bread or crispbread - 4 pieces
Greens - 50 gr.
Butter - 40 gr.
Vegetable oil - 2 teaspoons
Garlic - 3 small cloves
Salt

If you dreamed of low calorie breakfast for weight loss , then we found an interesting recipe.

It will be appreciated by those who miss their usual morning sandwiches.

The alternative is quite interesting, and most importantly, it’s delicious!

Soak the beans overnight. Later, boil until tender, mash with a fork. Salt, add butter, chopped garlic and stir. Fry the bread, spread with pate and garnish with herbs.

Can be removed from this low-calorie recipe for weight loss for every day sunflower oil and the dish will become even healthier.

The calorie content is quite high, but, firstly, you should not eat more than 50 grams of pate at a time; secondly, it contains a lot of protein, which will certainly be useful for building a beautiful body.

Advice: consume daily vegetable fats(linseed oil, hemp oil, etc.). Their presence is recommended by sports nutritionists, especially if you adhere to a special diet.

Simple and tempting sweets in the style of Cheat Meal Days

We offer recipes for low-calorie dishes for effective weight loss with photos for the so-called “cheat meals”.

Usually one day is selected on which it is permissible to slightly exceed the usual calorie intake.

This approach speeds up your metabolism, and you lose weight more effectively. Sweets... they are the ones that are prohibited more than anything else. So let's make them useful and treat ourselves on the weekend.

Coconut candies with dried apricots - 375 kcal

You will need:

Dried apricots - 200 gr.
Coconut flakes (or sesame seeds) - 20 gr.
Sunflower seeds - 200 gr.
Banana - half a whole
Whipped coconut (pulp) - 90 gr.

Soak the seeds and dried apricots overnight. Steam the coconut mixture. Beat all ingredients in a blender and roll in shavings or sesame seeds.

Raw chickpea candies - 3 90 kcal

You will need:

Chickpeas - 300 gr.
Walnut - 100 gr.
Apple - 100 gr.
Date - 5 pieces
Cocoa - 2 tbsp. spoons
Carob (can be done without it) - 3 tbsp. spoons

First boil the chickpeas until soft.

Beat everything together, mix together and roll in the rest of the cocoa. Using nuts you can control the consistency. No one will guess what they are made of!

Banana pancakes - 172 kcal

You will need:

Banana - 3–4 pcs.
Baking powder - 1 teaspoon
Flour - 4 tbsp. spoons
Salt

Mash the bananas with a fork, add the remaining ingredients, mix well.

Fry the resulting dough on both sides like regular pancakes.

Advice: consume banana pancakes with fresh berries or sour cream.

Life-Reactor wishes you bon appetit!

Wanting to get rid of excess weight, everyone should understand that the secret of success lies in an integrated approach. It is important to harmoniously combine physical activity and diet. Today, more and more people are abandoning strict express programs for weight loss, which require a complete rejection of a number of products, giving preference to healthy low calorie food.

With proper nutrition, you can not only eliminate overweight without feeling hungry, but also to consolidate the results for a long time and improve your well-being. Low-calorie dishes are prepared from simple products that are always on hand or in the nearest store. All you need to change your diet and start cooking is to choose recipes with calories.

Principles of PP for weight loss

Basic principles proper nutrition for those losing weight are quite simple and boil down to the following:

Consider calories and dietary supplements. Energy and nutritional value products, as well as the ratio of proteins, fats and carbohydrates, are extremely important when preparing diet menu. To lose weight, the number of calories consumed must be less than their expenditure. The basis of the diet should also be fiber. It is best to combine them with. But vegetable and animal fats should be kept to a minimum.
Give up harmful products. Sweets should be completely excluded from the menu. bakery products, baked goods, carbonated drinks, coffee. It would be a good idea to get rid of bad habits, because alcohol, for example, is a food with high calorie content. If you have a choice between making it from pork or beef, the second type of meat will be preferable.
Choose food processing methods that do not require the use of fats. It is important not only to find what to serve, but also to understand how to prepare food in order to preserve it beneficial properties for the figure and the body as a whole. The simplest and most convenient cooking methods do not require excess oils. It is best to cook in the oven, slow cooker, or steam.
Drink a lot. Water is the basis of our body. Dehydration should not be allowed; this will negatively affect your figure and well-being. Daily norm water is 2 liters.
Make a menu for every day, for a week. Think about the first and second courses in advance, write down which of them you will prepare for breakfast, lunch and dinner. If they are approaching holidays, create a menu for New Year, Birthday, etc., include low-calorie foods.

Food should be as balanced as possible and satisfy all the body’s needs for vitamins, minerals, acids and others. useful substances. To better understand calories and dietary supplements, we bring to your attention a table of products indicating this data.

Secrets of cooking with a minimum of calories

You can prepare healthy dishes deliciously and very simply if you have a few easy recipes with photos in stock, detailed description processes and calorie content. We offer several options that you can prepare both for yourself and for the whole family. Salads can be vegetarian, consisting exclusively of vegetables (zucchini, pumpkin, eggplant, beans, etc.), and meat (with the addition of chicken breast or turkey).

Salads

For many, salads are synonymous with weight loss. The dressings make them filling. Avoid mayonnaise, use olive oil and homemade sauces, this will help make the salad as dietary as possible.

Salad from raw mushrooms

Prepared from champignons. This type of mushroom is different in that it can be eaten without heat treatment, just wash and clean. The calorie content of 100 grams of mushrooms is 22 kcal. In combination with the other ingredients, the calorie content of the salad will be no more than 50 kcal. To prepare, take:

150 grams of mushrooms;
the same amount of cherry tomatoes;
half a sweet purple onion;
1 piece bell pepper;
green;
pepper and salt to taste;
1 tbsp. l. soy sauce;
2 tbsp. l. olive oil.

Prepare the mushrooms, wash them, dry them and chop them.
The remaining vegetables also need to be washed, peeled and chopped.
The greens are finely chopped and added to the rest of the vegetables.
The dish must be peppered, salted, seasoned soy sauce And olive oil.

Apple and celery salad

The dish turns out very tasty and healthy. If desired, you can add ingredients or replace them with analogues. The calorie content of 100 grams of salad is 45 kcal. To prepare you will need:

2 stalks of celery;
2-3 apples;
head of cauliflower;
1 tbsp. l. grain mustard and the same amount of sesame seeds;
1 tbsp. l. lemon juice and 2 tbsp. l. olive oil;
green;
seasonings and salt to taste.

Wash the celery and cut into slices.
Cauliflower divide into inflorescences and blanch.
Peel the apple, cut into strips and pour in lemon juice.
We cut the greens and add them to the salad.
Separately prepare a dressing from olive oil, mustard and sesame seeds.
Add the sauce to the salad, mix thoroughly and serve.

Salad “Appetizing” with chicken

This salad is an ideal source of vitamins and protein. The calorie content of 100 grams of food does not exceed 90 kcal. If you serve it with a portion brown rice, it will work out wonderful lunch. To prepare the salad, take:

150 g chicken;
5 cherry tomatoes;
lettuce leaves;
basil;
15 g hard cheese with low fat content;
salt to taste;
1 tbsp. l. olive oil.

Boil or bake the chicken fillet, first sprinkling with spices and drizzling with olive oil.
Ready chicken we cut in small pieces.
Wash the lettuce leaves and greens and chop them finely.
Cut the tomatoes into quarters.
Combine all the ingredients, add salt to taste, top with cheese and season with olive oil.

Meat dishes

Hot meat dishes are the main source of protein and amino acids necessary for muscles. You can cook from low-fat varieties meat and poultry, minced meat, liver and even fish. Serve meat dish better with vegetables, for example, a portion of green beans. But it’s better to forget about using potatoes. This root vegetable contains a lot of starch and is poorly digested along with meat.

Chicken in the oven

The calorie content of the dish is 120 kcal per 100 grams. To prepare, take:

350 gr chicken fillet;
2-3 tomatoes;
1-2 zucchini;
1 carrot;
rosemary, basil, dill, parsley;
2 tbsp. l. olive oil;
salt and spices to taste.

We clean the fillet, cut it into small slices, add salt, add spices and a little herbs, and leave to marinate for half an hour.
Wash and peel the vegetables, cut them into slices, circles or strips, add salt.
We put the fillet and vegetables in the sleeve, sprinkle with olive oil, bake for 40 minutes at a temperature of 220 degrees.

Chicken casserole

In 100 grams juicy casserole contains 160 kcal. It is best to eat it for breakfast or lunch. To prepare it, you need to have on hand:

500 g broccoli;
2 eggs;
300 grams of minced meat;
1 onion;
1 tbsp. milk;
1-2 bell peppers;
green;
50 grams of hard cheese;
spices and salt to taste.

Boil broccoli for 5 minutes.
Beat milk and eggs in a separate container.
Grind the onion in a blender and add it to the minced meat.
Wash the bell pepper and cut it into rings.
Grease a baking tray with olive oil, add broccoli, bell pepper and minced chicken.
Fill everything with the egg-milk mixture, add cheese on top, bake for 40 minutes at 180 degrees.

Desserts

Many people cannot imagine their life without sweets, and with PP it is very important to exclude treats from the diet. Fortunately, store-bought candies and cookies can be replaced with tasty and healthy desserts from cottage cheese, fruits, pumpkin, etc.

Curd dessert

100 grams of this deliciousness contains only 65 kcal. Additives can be changed depending on the time of year. To prepare you need:

200 gr low-fat cottage cheese;
70-100 ml low-fat yogurt;
berries and fruits.

Grind the cottage cheese through a sieve.
Add yogurt and decorate the dish with berries.
If you don't have enough sweetness, use 1 tsp. honey

Strawberry marshmallow

You can prepare it not only in summer. The main ingredient can also be frozen. To prepare a delicacy with a calorie content of 78 kcal you will need:

200 g strawberries;
1 pack of gelatin;
½ tsp. stevia;
half a lemon.

You need to make a puree from washed strawberries.
Add gelatin to the mixture and let the mixture brew for 1-2 minutes.
TO berry puree add the juice of half a lemon and stevia.
Place the mixture on the fire, but do not boil. Our goal is to dissolve the gelatin.
Cool the cocktail and beat it with a mixer for 5-7 minutes.
Line the mold with parchment, pour the mixture into it and refrigerate for 3 hours.

Baked apples, pumpkin, pear, quince - all this can also be classified as dietary desserts. However, those with a sweet tooth should remember that desserts can be consumed to a limited extent and only in the first half of the day.

Low-calorie meals for weight loss are a way to gently and smoothly lose excess weight without harm to your health. They are simple and easy to prepare. It is better for those losing weight to eat 5-6 times a day in small portions. Diet food can be varied and original, the main thing is to show imagination and have the desire to change your figure for the better.