What to eat easy for dinner. Key principles of proper nutrition throughout the day

Do not eat after 18:00? Very in vain. A hungry night won't do you any good, even if you want to. A delicious dinner can be safe for the figure if you choose the right products.

Proper dinner consists of complex carbohydrates and protein. Carbohydrates will be broken down gradually, providing you with the necessary amount of energy until the morning. Protein will maintain the right level of amino acids and help you recover at night.

10 successful combinations for a late dinner, so as not to gain weight

Lean fish baked or boiled + green vegetables

This great combination to satisfy your hunger with delicious and gourmet food. Such a menu may well be presented in a restaurant in one of the variations. You can safely order food on a date without fear for your weight. Your boyfriend will certainly appreciate the relaxed atmosphere at the table.

Boiled chicken or quail fillet with vegetable salad

Boiled poultry meat is a high-quality and safe protein for the figure. You will be able to keep feeling full until the morning, even if you go to bed quite late. In the process of preparing the fillet, add spices: this way you will improve the taste of the product, and will not reach for hot sauces or mayonnaise.

Cottage cheese casserole with spinach and carrots

For the casserole, you will need medium-fat cottage cheese, an egg, a little salt, carrots and spinach. Mash the cottage cheese with an egg, chop the spinach, chop the carrots on a grater and mix with curd mass. Salt to taste. Put the resulting mass in a low form and bake for 40 minutes at 180 degrees.

Such a dinner will be digested for a long time, and the body will spend a lot of energy on this process. So you will get rid of fat reserves, and at the same time feel full for a long time.

Calamari salad with egg and beans

It's also quite hearty dinner, and the feeling of hunger will definitely not return soon. At the same time, a small amount of fat will not allow you to derail the weight loss program, and a large number of A varied protein will complement the need for amino acids.

boiled squid, boiled egg, boiled white beans, a tablespoon of low-fat sour cream. Add salt and spices to taste.

Baked potatoes with mushrooms and pickled cucumber

This is a very simple dinner option, but it is tasty and quite satisfying. Wash the potatoes well and leave in the skin. Wash the mushrooms. Brush potatoes and champignons on all sides with vegetable oil, and put in the oven until completely baked.

Mushrooms will need to get out in half an hour. Cut them into slices, also thinly slice the cucumber, and mix everything in a salad bowl. Add a tomato if desired.

Peel the finished potatoes, put on a plate, salt, add a little vegetable oil. Lay the salad next to it. The supper is ready.

Warm vegetable salad

Prepare vegetables: eggplant, zucchini, tomato, Bell pepper, carrots, chili peppers, garlic.

All vegetables can be baked in the oven, and the tomato can be left fresh. Peel vegetables, chop, add chili, garlic, salt. Fill everything with virgin vegetable oil.

For such a dinner, a piece can be an addition, or small portion buckwheat.

Baked apples

This is the most basic dinner, but don't let its simplicity fool you. Even without the addition of sugar and other ingredients, baked apples will be very tasty. If you want to add a little flair to the taste, sprinkle apples with cinnamon before baking.

Beet and herring salad

Herring fillet should be cut thin slices, and combine with boiled beets, chopped on a grater. Fill it all with vegetable oil. A piece whole grain bread complement the meal. If desired, you can bake potatoes for a side dish.

Learn how to choose the right foods for dinner according to your body type. Nutritionist Svetlana Fus gives professional recommendations.

Watch Everything will be good online. Nutritionist advice

And most importantly: remember about the size of the portion. Even the most healthy food may be overkill if you don't control how much you put on your plate.

Natalia Trohimets

And a delicious dinner? Are the recipes in stock too long-playing or boring? We will help!

After a hard day at work, I really want to come home, eat something tasty, homemade and hot if possible, and not hastily cook pasta with sausages. In conditions of constant workload of urban residents, the second option is, unfortunately, the most viable. Of course, it is periodically revived by food delivery, but this is still not an equivalent replacement. What to do for those who want to save the hearth and at the same time save strength? How to cook a delicious dinner quickly and easily, we will tell below.

Likbez

The main loss of time in the process of preparing dinner after a hard day's work is the lack of a plan. Impromptu is always beautiful, but often not everyone is capable of its high-quality performance. Therefore, in order to “lay straws for yourself”, you need to prepare in advance. It's about about the usual planning of the diet for the week ahead. No, no one is forcing you to spend all your suffering Sunday cooking food that will go bad by the middle of next week - so you will still return to pasta and dumplings. We will help every evening to create a light, tasty and quick dinner without special efforts from your side. All you have to do is sit down and make a list of the ingredients you need to prepare the meals your family loves. At the same time, in order to provide a delicious dinner quickly and easily, these dishes should be prepared for a maximum of half an hour and require minimal participation from you.

So, the procedure is as follows: we make a list of foods and a list of ingredients necessary for its implementation, and we go shopping for products that will survive a week of storage without problems. Anything perishable can be picked up on the way home from work. General preparatory work this is over.

Lifesaver

To extend the life of products, you can use the following tricks:

• Marinades. Wonderful piece of work. Meat, poultry, fish will perfectly spend at least a couple of days in it (in the refrigerator!), Without losing at all in taste and quality.
• Freeze. A wonderful thing. You can wind the same stuffed cabbage rolls or pancakes with filling, all that remains is to pour the sauce over them and bring them to readiness or just fry them. Also, if the family loves freshly baked sweets to afternoon tea, then you can make blanks from shortcrust pastry and freeze them. So making cookies for dinner is quick, easy and tasty, you can do it - just take out the supplies and bake without defrosting.

Now consider the options for dishes.

Fish

This great option a quick dinner as it is being prepared this product very fast. The recipe we offer is different in that you can provide yourself with a luxury dinner without much effort - just marinate the fish in advance. Practice has proven that from storage in this form, it only becomes tastier. We will need:

Finely chop the onion. Mix all ingredients except the main one. Cut the fish into portioned pieces. Coat it with the resulting mixture on all sides, put it in a container and fill it with the rest of the marinade. Do not be afraid of honey in the composition - it is he who will provide you with an unforgettable tasty dinner quickly and easily.

Cover the container tight lid and refrigerate at least overnight. Take out if necessary right amount pieces and bake on foil for a third of an hour at a temperature of 200 o C.

Chicken

Great product! Especially the fillet. It is low-fat, satisfying, does not leave heaviness in the stomach. You can cook in several ways:

You should not compare these methods in terms of energy consumption - all this quick recipes for dinner, and the period of their preparation is 15 minutes.

In the first case, you just need to beat the fillet, rub it with your favorite spices and fry it in a hot frying pan - in oil, if you want a crispy crust, or without it, if you want a thin waist. It is better to salt immediately in a pan, so the meat will remain juicy.

In the second, you need to take cream with a fat content of at least 20%, add a mixture of your favorite spices to them, you can have mustard in grains. Pour the resulting sauce over the chicken fillet, cut into portioned pieces, and get it as needed, just fry in a pan. For 500 grams of meat you need 300 ml of cream. Thanks to this recipe, you will get the most delicate, light, tasty and quick dinner, just add to the meat

In the third case, we are not talking about the mayonnaise in bags that can now be found in every supermarket, but about its home-made variation, which is just an egg-oil emulsion. Chicken fillet dry on its own, but the oil makes it juicier. For mayonnaise you will need:

• eggs - 2 pcs.;
• vegetable oil - 200 ml;
• citrus juice - 1 tbsp. spoon;
• favorite spices - to taste.

Whisk the eggs, slowly adding the oil to them. The mass will immediately thicken. Add juice and spices, stir. Pour this mass of 500 grams of fillet, cut into portions, and take out as needed.

Paste

Yes, yes, the ill-fated pasta still claims your light dinner. Recipes light dinner would be incomplete without them, agree. But we are from the dining room with the motto "But satisfying!" go to Italian cuisine, which is impossible without pasta. The simplest, but no less tasty variation of it is "Carbonara":

Boil pasta according to instructions.

In the meantime, melt over medium heat. butter. Finely chop the onion, garlic and bacon, fry until intense appetizing smell. Avoid burning! Otherwise, a light, tasty and quick dinner will not work, and the mood along with the products will be spoiled.

In a separate bowl, whisk together the cream, yolks, Parmesan, salt and pepper until smooth. Pour the mass into the onion and bacon, mix quickly and turn off immediately.

Add the resulting sauce to the already prepared pasta, mix and serve immediately.

If desired, bacon can be replaced with ham, vegetables, mushrooms. Of course, it will no longer be "Carbonara", but the main thing is that it be delicious.

Soups

Today you can find countless varieties of soups based on canned fish, which is not very cool. We offer you a wonderful, healthy and tasty soup:

This is a great option for those who don't know, fast, easy and delicious. And even a rookie on the kitchen battlefield will be able to cope with the task.

Put a pot of water or broth on the fire. Finely chop the onion. Peel potatoes and carrots, cut in small pieces. Cut the fish into small pieces. As soon as the water boils, add pepper and onion to it, cook for 5 minutes. After that, put potatoes with carrots in a saucepan, cook until half cooked. Add fish and pour in cream. Season with salt and cook until the vegetables are soft. You can serve, sprinkling each serving with finely chopped herbs.

side dishes

In order to cook dinner quickly, tasty, inexpensive, it is not necessary to have special culinary skills. A little preparation with ingenuity - and you are on a horse. In case of side dishes perfect option, besides familiar potato and boring pasta - that came to us from the east. You don’t even need to cook it - pour it with boiling water, according to the instructions on the package, wait a bit and season with your favorite spices, sauces or oil. However, the amount of protein and beneficial trace elements this product rolls over - you won't regret it!

Salads

A delicious "quick and easy" dinner is incomplete without a salad. In some cases, it can even completely replace the evening meal - this is true for those who follow the figure. Today we will consider just such an option - low-fat and satisfying:

• chicken or turkey fillet - 300 grams;
• young carrots - 200 grams;
• celery stalks - 150 grams;
• soy sauce - 2 tbsp. spoons;
• low-fat yogurt or sour cream - 150 grams.

Boil the fillet in boiling salted water for 15 minutes. Take out, let cool. Cut vegetables and fillets into small pieces. Mix yogurt (sour cream) and soy sauce. Combine all ingredients in a bowl, mix. You can apply.

Dessert

The irreplaceable favorite of dinners after work is the Fondant cake. It is it that will complete a delicious dinner, quickly and easily turning it from an ordinary meal into a small family celebration:

Preheat the oven to 220 ° C. Melt the chocolate and butter in a water bath until smooth. Add to chocolate mass flour and powdered sugar. Stir. Whisk in the eggs and yolks. Stir until smooth.

Pour into 6 equal silicone molds and bake for 10 minutes. All. That's why quick recipes for dinner are good, because the hostess is not required to hang around for hours at the stove.

Carefully run a knife along the sides of the mold, carefully invert onto a plate. Serve with a scoop of ice cream and serve immediately.

Salvation in the multicooker

Great outlet for busy people. Try stewed cabbage with Chiken:

• cabbage - 1500 grams;
• chicken fillet - 500 grams;
• onion - 1 pc.;
• carrots - 2 pcs.;
• water - 200 ml;
• tomato paste - 1 tbsp. spoon;
• vegetable oil - 3 tbsp. spoons;
• salt - to taste;
• spices - to taste.

In order to cook a quick, easy one, first of all chop all the products: chicken - into small cubes, carrots, onions and cabbage - into strips.

Put the meat in the bowl of the multicooker, after greasing the latter with oil. Set the "Baking" mode to a third of an hour and cook, stirring. After the set time has elapsed, add the onions, carrots and tomato paste.

Set the "Baking" mode again for 20 minutes. After 10 minutes, add the remaining ingredients. After that, switch the "Baking" mode for half an hour and go about your business while dinner is being prepared.

Easy Recipes for a Romantic Dinner

Even in the harsh everyday life there is a place for romance. Indeed - cooking in 4 hands brings people together very much. We will offer you a dinner option that combines satiety and lightness at the same time:

• chicken fillet - 500 grams;
• white bread - 4 slices without crusts;
• garlic - 1 clove;
• cheese "Mozzarella" - 200 grams;
• eggs - 2 pcs.;
• flour - 3 tbsp. spoons with a slide;
• a mixture of favorite vegetables - 500 grams;
• favorite dried herbs;
• olive oil - 2 tbsp. spoons;
• salt - to taste;
• pepper - to taste.

Preheat the oven to 200°C. To prepare a great tasty dinner quickly and easily, cut the fillet into portions. Grind bread, spices, salt, pepper, garlic and 100 grams of cheese in a blender until smooth crumbs.

Pour flour into a separate bowl. Wash vegetables and cut into small pieces. Whisk the eggs in a separate bowl.

Roll the chicken pieces first in the flour, then in the egg, and finally in the cheese-bread mixture. Place the finished pieces on a baking sheet lined with foil.

Spread the vegetables between the chicken slices, sprinkle with spices, drizzle a little oil and sprinkle the remaining cheese on top. Bake until vegetables are ready.

That's it, a light dinner for two is ready. Recipes for such occasions tend to be simple and easy to pair with a side dish.

A balanced diet for the whole day will provide the body with all the necessary elements, and in the evening you can afford to eat something that is not only tasty, but also right, including for weight loss.

Dinner is not recommended. The body needs energy to maintain its vital activity (the work of all organs). He gets it from food. You will be lethargic and incapacitated in the morning if you don't eat. Calculate the evening diet so that the feeling of hunger does not disturb you. To do this, you need to know the amount of time spent on the processing of carbohydrates, proteins and fats. This determines how long they will remain in the digestive block.

It takes 6 hours to digest protein in the stomach. During all this time you will be full. Carbohydrates break down quickly, especially those that are easily digestible. Fats in the evening diet use only vegetable or fish (preferably oily).

Easy dinner for weight loss and its recipes

Compose your correct, and most importantly healthy diet per day, divide it into 4 parts and plan the last meal 3 or 2 hours before bedtime. At the same time, consider your daily rhythm of life and functional features. individual bodies that take part in the digestive process.

The liver, kidneys and pancreas reduce their function after 4 p.m. Do not give these organs large nutritional loads by taking carbohydrates and fats at dinner. Inadequate splitting of them, in this period of time, will lead to deposits on the waist and sides, add weight to you, which is not desirable in the process of losing weight. When compiling a diet for the day, stick to the required number of calories recommended for women and men, taking into account their age category and lifestyle.

For weight loss, their total number for working men is from 2 thousand to 2200, women - from 1500 to 1800. For dinner, plan no more than 20% of the total diet. By observing the correct interval between all meals - 4 hours, you will not feel hunger in the evenings. Using different recipes, include in your menu a large portion of fresh vegetable salad and 200 grams of a protein product.

Basic Rules

Achieving quick weight loss results is difficult and wrong. The process must go gradually. For the first three days, with the exclusion of salt, you can lose up to 3 kilograms. In the subsequent period, without harm to health, reduce weight by 400-500 grams. With an increase in this indicator, health problems associated with endocrine system. An early weight loss dinner, taking into account the appointment of a nutritionist and recipes for its preparation, can be the starting point for the whole process.

Observing a 12-hour break between the last and first meal, you can easily lose weight. excess weight.

• Drink a glass of water 20 minutes before dinner.
• Do not drink coffee for an hour before and after meals (coffee affects the adrenal glands, which prevents the full process of digestion).
• The duration of the meal is 40 minutes.
• Eliminate salt completely from your diet. Replace it with a variety of seasonings that enhance taste buds and aid in digestion.
• Chew thoroughly (the initial stage of the digestive process occurs when food is combined with the secretion of saliva, while the neutralization of consumer products).
• Use recipes for weight loss in your dinner diet.
• Serving of the main course 300 grams (meat, egg, fish, cheese or cottage cheese).
• 100 - garnish from legumes or steamed vegetables.
• Combine the main course and salad (it should be eaten before you start the meal). Such food is simply necessary for weight loss.
• Dinner in front of the TV, reading a book or sitting at the computer is not recommended.
• Eliminate carbohydrates completely, including bread and fruits (fruits contain acids that irritate reflex receptors, provoking an increase in appetite).
• Desire to eat within two hours before bed after eating, compensate green tea or water (you can drink without restriction).
• For weight loss, use recipes with a protein product for dinner.
• Do not use animal fat for cooking.

The right dinner for weight loss and recipes for its preparation

Make a weight loss menu for a week, which should include protein product and stick with it. This will allow you to prepare food in advance and not feel discomfort from their absence at the time of cooking. In your diet, we recommend using recipes that include products such as chicken or turkey breast, meat lean beef or a lamb fatty varieties fish (the more fat in it, the faster your internal will be spent on its processing), cottage cheese, cheese, egg or mushrooms. Steam them, bake them in the oven, or boil them.

Use different names products for weight loss and recipes for their preparation, alternating them during the week. Pork was not included in the proposed list, as it has a lot of hidden fat. Using chicken or turkey meat, peel it from the skin (it has a lot of subcutaneous fat). Before starting a meal, eat a large serving of fresh vegetable salad, creating a base to start the digestive process. For refueling greens, we advise you to follow following tips right combination with weight loss products:

• For meat, chicken and turkey - low-fat sour cream, kefir or yogurt.
• For mushrooms and fish - vegetable oil with lemon juice.

To make dinner healthy and promote weight loss, use the following recipes:

Marinated veal

Cut off a layer of meat 2 centimeters thick. The cut must be perpendicular to the direction of its fibers. Beat one side of the meat with a hammer. Rub the workpiece on both sides with vegetable oil, sprinkle with black or red pepper and leave to marinate for 30 minutes (the time for marinating meat can be increased if the product is stored in the refrigerator). Do not salt before cooking to preserve the juice of the product. Perform further heat treatment at your discretion.

Use a double boiler, grill or foil for this. The vegetable oil will loosen the binding of the meat fibers, which will greatly speed up the cooking time. Precisely this method of preparation, but without the additional hammering process, will ensure the integrity of the product structure and will require an increase in cooking time. This dish is perfect for dinner.

Fish dishes

The fillet of the product is pre-marinated by rubbing with vegetable oil, soy, dry cilantro and black pepper. Do not salt before cooking. Use fatty pieces or fillets of sea fish (the fatter the selected varieties, the more vitamin - fish oil, you get when you use it). The time required for marinating is 30 minutes (time can be increased if the product is kept in the cold). The fish cooks very quickly. If it is a grill, then it is necessary to turn the pieces over, ensuring simultaneous heating from both sides until a light crust appears.

Using a double boiler, you will have dinner in 15-20 minutes from the moment it boils. It will take 20 minutes to bake in foil. If you are not using additional packaging, prepare it on a pallet for meat products. Before serving, drizzle the fish with lemon or orange juice and decorate with greens.

Meatloaf

Recipes suggested by nutritionists may vary, but we recommend the following. Use a layer 1.5 centimeters thick, with a cross section of its fibers. Beat one side of it with a kitchen hammer, rub with vegetable oil, sprinkle with black pepper and any spices that you prefer. Sprinkle the meat with lemon juice or rub with a piece of kiwi. Leave it to marinate in glass or ceramic dishes for three or two hours.

After this time, take it out and put it on a flat surface. From one end, from which you will wrap the roll, place the garlic cloves along the cut. Twist the meat with a tube and tie it with a thread. Roll the roll in black sesame seeds and place in the oven for baking. On the shelf under the meat container, place a tray of water (this will provide regulation temperature regime and keep the meat from drying out. The roll is cooked for 45 minutes over medium heat.

Chicken roll

Various chefs offer various recipes preparation of the roll, but we recommend breast as the main product for its preparation. Open it using the layer-by-layer incision method with a knife. Start from its middle, gradually moving your hand, you will get a flat circle. Tap it with the back of a knife (this way you will separate its ligaments), rub with vegetable oil, sprinkle with black pepper and leave to marinate for 30-60 minutes. After this time, roll the chicken fillet into a roll. Prunes, garlic, a slice of lemon, walnut grains, dried apricots, pineapple or whatever you like are placed in its middle.

Tie the roll with thread and wrap in foil. It is cooked at a temperature of 180 degrees Celsius for 15-20 minutes. Decorate the dish with herbs and serve.

Chicken Satsivi

Boil the breast until tender and drain the broth. Put it in a blender and blend with below listed components. Slice the breast while it is still hot and pour over the prepared warm seasoning mix. When satsivi is infused, it can be eaten.

The number and list of products used is as follows:

• Breast fillet - 500 grams.
• Chicken broth - 300 grams.
• Walnut - 100 grams.
• Red wine - 50 grams.
• Wine vinegar - a teaspoon.
• Suneli hops - 0.5 teaspoon.
• Garlic - 3 cloves.
• Black ground pepper and salt to taste.

Dinner will be useful for weight loss when you supplement it with salads prepared according to the recipes below:

Greek

Combine Iceberg cabbage, olives, grated cheese, cherry tomatoes and cheese, season with low-fat sour cream or yogurt.

Cabbage salad

Chop white cabbage or Korean cabbage (chumchi) into cubes. Grate red carrots on a large shredder. White onion cut into cubes and sauté vegetable oil. Separately, prepare the composition, which you add to a hot frying pan with frying and immediately turn it off.

For seasoning, squeezed garlic, red sweet and bitter peppers, ground cilantro and soy sauce are used. Sauteed onions, combined with seasoning, are combined with cabbage and carrots. Add lemon juice to the salad and mix everything.

Video: lung recipes dinner for weight loss

Conclusion

If you decide to lose weight, use the recipes and recommendations suggested in the article. With the right and comprehensive approach to this problem, you can easily overcome all difficulties.

Everyone who has thought about getting rid of excess weight has heard more than once that food should not be eaten after 18-00. Actually this is not true. Experts say that the abolition of the evening meal can seriously harm the body. In order for the digestive tract to function normally, and at the same time excess weight does not appear, you need to prepare a dietary dinner for weight loss. Properly selected products will help activate fat burning processes at night. The main rule of evening meals is to have dinner no later than 3 hours before bedtime.

What to eat for dinner to lose weight

To get rid of the problem of obesity, you must follow many different rules. Many of them concern evening reception food, because the most dangerous thing for a losing weight person is the deposition of fat during a night's rest. To interrupt this process and achieve the opposite effect - burning calories - you need to carefully monitor what you eat in the evening. Follow a number of rules listed below, and there will be no problems with this:

1. Dinner should be light. The dish you prepare for the evening should be 97-98% fiber and protein. The normal amount of calories for diet dinner- 300-350. Fried and smoked must be excluded. Fiber will improve the digestion process, and proteins will strengthen muscle tissue. Having received in the evening light diet dinner, the body will quickly cope with it and give the brain a signal that the feeling of hunger is satisfied.
2. The amount of food eaten at dinner should be moderate. The normal amount of food for a woman is 250 g, for a man - 350 g.
3. Dinner should be eaten at an average speed, without being distracted by reading books or watching TV shows. During the meal, you must think about food, otherwise the body will need more food to signal satiety.
4. The BJU ratio should be normal. In addition to the calorie content of food, you should also evaluate the content of proteins, fats and carbohydrates in it. The normal ratio of BJU for a losing weight person is as follows: proteins - 15-35%, fats - 20-35%, carbohydrates - 40-65%. To adhere to these limits, you must pay attention to nutritional value products used. Usually. On any factory packaging you will find a table with exact numbers.

The choice of products for cooking should be taken seriously. By reading the table below, you will find out what you can eat in the evenings and what you can’t:

Allowed meals	Forbidden dishes
Stewed/boiled vegetables	Fatty meat (lamb, pork)
Dietary meat (turkey, rabbit, chicken breast)	Pasta
Dairy products no chemical additives/flavors/fillers	Sweets, cakes, sweets, cakes
Seafood	potato dishes
Berries/fruits of all kinds	Mayonnaise, fatty sauces/gravies
Chicken/quail eggs	fried foods
Lean fish (boiled / steamed)	Smoked meats

Delicious Diet Dinner Recipes

With a little culinary ingenuity, you can make healthy dinner for weight loss a unique delicacy. The ban on certain categories of products should not cause a feeling of limitation. On the contrary, one must understand that by refusing junk food you are doing a good deed for the body. Proper nutrition can be delicious! The sample recipes below will prove this fact!

Low calorie and light dinner

Do not know, ? Write down the recipe chicken breast With vegetable side dish. This light dish fill the body with useful natural ingredients and provide a feeling of satiety. To prepare it, you will need the following ingredients:

• chicken breast - 450 g;
• cauliflower - 300 g;
• green beans - 60-70 g;
• green peas - 40-45 g;
• zucchini squash - 1 pc.;
• carrots - 1 pc.;
• peeled tomatoes - 150 g;
• onion - 1 pc.;
• garlic - 3 cloves.

Cooking a diet dinner quickly and tasty:

1. Boil chicken breast.
2. Chop the vegetables and send them to a saucepan (if you don’t have it on hand, you can use clay pots).
3. Pour vegetable mix broth from boiled chicken.
4. Turn on the burner slow fire and put the stew to stew for half an hour.
5. Eat one serving of stew for dinner and middle piece meat.

Protein

Many nutritionists consider this option the most correct. Proteins are quickly absorbed by the body and contribute to the strengthening of many tissues. Great option for natural weight loss there will be a serving of egg chicken noodles. To prepare such a diet dinner, you will need the following:

• chicken breast - 140-160 g;
• chicken eggs - 2 pcs.;
• salt / spices - in moderation.

The process of preparing a dietary dinner:

1. Boil chicken in a small amount water.
2. Whisk chicken eggs and use them to make pancakes.
3. Cool the broth, chop the chicken meat with your hands.
4. Slice egg pancakes thin strips, place in a container with broth and chicken meat.
5. A portion of a diet dinner for weight loss is ready!

Hastily

Fast diet meals for weight loss will be useful to those people who do not have time to create exquisite culinary masterpieces. good option there will be a light omelette with tomatoes. In just 20 minutes you will have time to cook and eat it. By the way, experts recommend including light omelettes in diet menu not only for dinner, but also for breakfast. So, to prepare this dish, you will need:

• medium-sized tomatoes - 3-4 pcs.;
• butter - 20 g;
• chicken eggs - 3 pcs.;
• salt / pepper - moderately.

The process of preparing a diet dinner for weight loss:

1. We clean the tomatoes from the peel, cut into thin slices.
2. Lay the tomato slices in the bottom of an oiled skillet.
3. Simmer for a few minutes, until the juice appears.
4. Whisk eggs with salt and pour into skillet.
5. Reduce the fire on the burner to a minimum, detect 5 minutes.

Festive

If you have made a firm decision to monitor your figure and have already developed proper diet food, don't let the celebrations derail your grandiose plans! Yes, during the holidays the tables are always bursting with huge amount food, but you will have in stock a recipe for a wonderful diet meal that will help you escape from extra pounds ov. This is a salad of shrimp and crab sticks. In addition, it can be prepared for romantic dinner. If you are interested, write down the list of ingredients:

• chicken egg - 2 pcs.;
• sea ​​shrimp - 500-550 g;
• crab sticks- 220-240 g;
• dietary mayonnaise - 30 g;
• red caviar - 20-25 g;
• onions - 60-70 g.

Cooking a dietary dish for a gala dinner:

1. Cook chicken eggs, clean, chop.

2. Finely chop the crab sticks.

3. Cook the shrimp on a burner with medium heat, in a saucepan with salted water.

4. We clean the onion, chop, pour over with boiling water.

5. Drain the water from the shrimp, chop.

6. Combine the ingredients, add mayonnaise, mix.

7. Diet salad is ready!

Video: how to cook the right dinner for losing weight

The video below contains simple recipes with visual photo illustrations that will help you quickly and comfortably lose a few extra pounds. Following the recommendations experienced chefs, you will learn how to cook turkey diet dishes and understand how to use cottage cheese for dinner with benefit. After watching this video, you will learn what to eat to lose weight and get a lot of valuable information about the rules diet food for weight loss!

from turkey

Light salad

Cottage cheese dinner

In a slow cooker

The article discusses the rules of a healthy dinner, quick recipes low-calorie meals for dinner and advice from nutritionists.

A well-known saying calls for dinner to always give to the enemy. Is this true? Nutritionists say that this statement is fundamentally wrong. Let's figure out what a healthy and healthy dinner should be. In fear of eating extra calories Many people prefer to go to bed on an empty stomach.

But do not forget that food is not only calories, but also necessary for us to live. nutrients, trace elements, vitamins, which must be uniformly and in enough used to keep the body working properly.

An interesting point: when hungry, the next day the body will require more food to make up for the lost food, and here lies the danger of overeating.

Physiological processes that require calories do not stop after 6 p.m., so dinner is a must. Nutritionists recommend having dinner no later than 3-4 hours before bedtime, and a couple of hours before bedtime you can have a very light snack so as not to go to bed completely hungry. The food must be completely digested.

A good quick dinner. low calorie recipes

A proper dinner involves eating foods rich in vitamins, protein, fiber, low in fat and simple carbohydrates.

Best food for dinner:

• lean fish
• white chicken meat
• fresh vegetables
• low fat cottage cheese
• soft cheese (Adyghe or mozzarella)
• dairy products

An excellent snack before bed will be unsweetened fruits, natural yogurt, smoothies (freshly prepared smoothies from vegetables and fruits), lean cottage cheese.

• From vegetables for dinner is best to choose seasonal vegetables. All types of cabbage are good, any salad, broccoli, celery, tomatoes, sweet peppers, zucchini, cucumbers, zucchini, pumpkin, avocado
• Ideal when half of the vegetables for dinner in the form of steamed dishes are baked in the oven or on the grill, and the other part is eaten raw
• The amount of fat should be as limited as possible, it is best to cook using vegetable oils or do without them at all
• You can quickly and easily prepare an omelet with vegetables or cheese, a couple of soft-boiled eggs with fresh vegetables, a piece of boiled chicken breast with stewed vegetables, a quick vegetable stew, curd dessert

Omelet with vegetables

An omelette is more useful to bake in the oven, but you can also cook it in a pan.

To prepare one serving, take

• 2 eggs
• 1 tomato
• 1 onion
• bell pepper
• chopped greens

Cut the washed vegetables into cubes, fry lightly in vegetable oil, simmer for 10 minutes under the lid, then pour over the beaten eggs with salt and small fire keep covered for 3-4 minutes. Ready meal sprinkle with herbs.

Curd dessert

The dish can be prepared from

• 150 g low fat cottage cheese
• 1 spoon natural honey
• 100 g of any berries (frozen can be used in winter)

Smoothies are the fastest and most healthy dinner.
There are many options for preparing this dish. The main rule is to drink immediately after preparation.

Green smoothie

• banana
• avocado
• orange
• a bunch of spinach (or parsley, or mint)
• juice squeezed from half a lemon
• 150 ml water

Cut everything into cubes, beat with a blender.

fruit and vegetable

• cucumber
• stalk of celery
• small beets
• 2 -3 apples
• piece of ginger root (1 cm)

This smoothie is made with a juicer.

Citrus

• half of any citrus (to taste)
• a dozen strawberries
• banana
• juice from half a lemon
• 1 teaspoon flaxseed

Whisk fruits in a blender, add crushed seeds.

You can also prepare for the evening milkshake from goat milk with banana and dates.

Quick cottage cheese casserole for dinner

Low-calorie casserole is prepared without semolina or flour.

You will need products:

• half a kilo low-fat cottage cheese
• 2 eggs
• 1 st. l. sugar or its substitute
• dried fruits (a few pieces of dried apricots, a handful of raisins or prunes)
• instead of dried fruits, you can use pieces of any hard fruit

Cooking:

1. Rub the yolks with cottage cheese, combine with dried fruits, mix
2. Whisk egg whites with sugar
3. Add egg whites to cottage cheese, mix gently
4. Pour into a greased form
5. Cook in an oven preheated to 190-200 degrees for 25-30 minutes

Can be cooked just as fast cottage cheese casserole with apples and oatmeal ground into flour.

Baked low calorie chicken breast

Great tasty option low calorie dinner- fried chicken breast.

Cooking:

• salt the chicken breast
• dip in whipped egg white
• bake in the oven for 25-30 minutes at 180 degrees.

Baked or boiled vegetables are perfect for a side dish: broccoli, pumpkin, carrots, a baked apple or a salad of fresh vegetables.

light salad recipes for dinner

The best option for this dish is a fresh salad. raw vegetables if it is used as an accompaniment to the main course. If the salad is supposed to be the main course for dinner, you can use the following recipes.

Protein salad

You will need:

• 1 boiled egg
• 25 g soft cheese
• 2 tbsp. l. low-fat cottage cheese or 80 g natural yogurt
• 50 g iceberg lettuce

Grate the egg, mix all the ingredients, season soy sauce(0.5 tbsp.)

Salad Quail

For one serving you will need products:

• 100 g boiled chicken breast
• 1 fresh cucumber
• 1-2 quail eggs
• 0.5 green apple
• any lettuce leaves

Cut meat and cucumber into strips, eggs and apple into cubes, lettuce leaves tear big. Mix all the ingredients, salt, season with a spoonful of olive oil.

Warm salad with seafood

Products for cooking:

• 300 g of any seafood
• 1 onion
• garlic clove
• stalk of celery
• 1 sweet pepper

Frozen seafood quickly fry on vegetable fat(3 min), add minced garlic. Lightly fry the onion as well. Finely chop the celery and pepper. Mix everything, salt, add any spices to taste.

Quick and tasty vegetable dinner

Vegetable stew is fast, tasty and healthy.

You will need:

• quarter head of cabbage
• 1 small eggplant
• 1 bulb
• 100 g suluguni
• seasonings

Cut the peeled eggplant, pour cold salted water for 10-15 minutes to remove the bitterness. Fry the onion in a frying pan, add finely chopped cabbage to it, then the eggplant. Simmer over low heat for about 20 minutes. 5 minutes before readiness, add chopped suluguni. Ragout can be served as a side dish or as a main dish.

You can cook another option.

Vegetable ragout with champignons and tofu

You will need:

• 120 g tofu
• small carrot
• bulb
• 2-3 champignons
• parsley

Chop the ingredients, simmer olive oil mixed with soy sauce (1 tsp each)

As an option vegetable dinner you can cook carrots or cabbage cutlets for a couple.

Cabbage cutlets (serves 4)

Products:

• 0.5 kg cauliflower or white cabbage
• 1 egg
• 2 tbsp decoys
• breadcrumbs

Finely chop the cabbage, salt, stew in a pan, adding required amount water. IN cooked cabbage add semolina, mix thoroughly, cool. Add the egg to the cooled mass, mix. From finished minced cabbage form small cutlets, roll in breadcrumbs. Cook in a double boiler for 15 minutes.

Quick and healthy soup for dinner

Best soup for dinner vegetable puree soup.

You will need:

• small head of cauliflower
• small young squash
• 2 tomatoes
• 1 onion
• herbs (basil, parsley or cilantro)

1. Boil the cabbage disassembled into inflorescences and diced zucchini (until softened)
2. Fry the chopped onion in olive oil, add chopped tomatoes to it (without skin), simmer
3. boiled and vegetable stew puree with a blender, sprinkle with chopped herbs in a plate, add a little lemon juice for spiciness

No less useful low calorie tomato soup with seafood.

To prepare it, take:

• 150g seafood mix (or shrimp)
• 350 ml tomato juice
• 1 tomato
• 1 bulb
• 1 sweet pepper
• 2 cloves of garlic
• lemon juice (1 tsp)
• basil, coriander, paprika

Cooking:

1. Put the thawed seafood to boil over medium heat.
2. Add the chopped onion and garlic to the pan, sautéed in olive oil.
3. Then brown the chopped tomato and pepper in a pan, add to the soup. Salt, pepper
4. When the vegetables and seafood are ready, pour into the soup tomato juice, add spices, bring to a boil
5. On low heat, sweat for another 5-7 minutes, pour in the lemon juice
6. Sprinkle with herbs when serving.

Low calorie fish stew for dinner

For dinner, it is best to cook low-fat sea ​​fish, rich in protein, vitamins, microelements and polyunsaturated fatty acids useful for humans.

The easiest fish recipe for dinner - stewed hake with vegetables.

You will need:

• 500 g hake fillet (you can take pollock)
• 1 carrot
• 1 bulb
• 1/2 small cabbage
• a spoonful of vegetable oil

In oil in a cauldron, quickly sauté vegetables (onions, carrots, then cabbage). Add stripes fish fillet, fill with water or vegetable broth, simmer for 30 minutes over low heat.

You can also cook ice fish with the addition of champignon mushrooms.

Stew onions, carrots in a saucepan for 20 minutes, put pieces of fish sprinkled with salt on a vegetable pillow, put fried mushrooms on top and simmer under a lid for 30 minutes until tender.

Very helpful macrorus fish: it contains very little fat, but is rich in proteins, digested very quickly. This fish can be cooked in a double boiler for vegetable pillow(carrots, onions, zucchini). Cooking time - 20 minutes.

What foods should not be eaten for dinner?

IN evening time performance digestive system is significantly reduced digestive organs operate more slowly, so the load on them should be minimal.

• Carbohydrate foods - bread, sweet fruits, pasta, sugar, pastries - this should be completely excluded
• Complex carbohydrates in the form of cereals and potato dishes are also not recommended.
• Fried foods, especially fried meat, are difficult to digest and digest in the evening, so they should be discarded.
• The combination of meat and flour is highly undesirable - dumplings, dumplings, belyashi, pies
• Foods that cause fermentation processes should be limited in the evening diet: legumes, black bread, cabbage, milk
• All delicacies, smoked meats, lard, nuts, fatty sauces, butter, sweet drinks, any semi-finished products are excluded.

The main rules of a rational dinner:

1. Never go to bed hungry, it will not bring benefits, only harm
2. Eat dinner no later than 3 hours before bedtime
3. Dinner is preferable combined: proteins with complex carbohydrates in the form of vegetables
4. Always have seasonal fresh or frozen vegetables in your kitchen, as well as cottage cheese, fish, and lean meats. Even if you are limited in time, you can quickly prepare a light and tasty meal from these products. healthy dish for dinner

Nutritionist Natalya Samoylenko advises: “If your blood glucose level has dropped and you really want sweets, put chocolate and bananas aside. Better drink a cup herbal tea with honey or eat a light curd dessert with berries.

Nutritionist Ekaterina Belova shares useful advice: “It happens that you have to dine in a restaurant, I always opt for vegetable dishes, I eat them of course without bread. If alcohol is offered and there is no way to refuse, then I choose dry wine. And in strong alcohol I ask you to add ice cubes and then constantly add them to the glass.

Video: Proper dinner