What to cook for dinner quickly and without calories. Warm salad with seafood

Anna Mironova

Reading time: 20 minutes

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Who doesn't love delicious food? Everyone loves! Nobody will refuse hearty lunch"from three courses", nor from sweet fragrant dessert. But, as a rule, the tastier the dish, the faster we gain those very nasty extra centimeters at the waist. Getting used to “gluttony”, we deprive the body of the ability to function normally, and the fight against extra pounds becomes an obsession. The result is severe dietary restrictions, crazy diets, no mood and no enjoyment of food. Although there are a huge variety of very tasty dishes and.

The most delicious low-calorie meals and products for losing weight

• Low calorie soup with mushrooms

  Ingredients:

  • 50 g dried mushrooms
  • Potatoes - 7 pcs.
  • Carrot -1 pc.
  • Bulb
  • Spices
  • Vegetable oil - 2 tbsp.

  Soak the mushrooms for a couple of hours, boil, rinse, finely chop and fry with onion-carrots. Boil potatoes and mash until mashed, add mushroom broth to the consistency of sour cream. Next, add the roast and spices. The soup is ready.

• Veal in wine

  Ingredients:

  • Dry red wine - 100 g
  • Veal - 450-500 g
  • Two bulbs
  • 2 spoons of vegetable oil
  • Spices (mint, salt and pepper, basil)

  Cut the meat into pieces, simmer until soft, add onion rings, chopped herbs and a little water. Simmer another fifteen minutes, add wine.

• Zucchini casserole

  Ingredients:

  • Eggplant - 400 g
  • Zucchini - 600 g
  • Vegetable oil - 2 liters.
  • Sour cream - a glass
  • Spices

  Soak eggplant for half an hour in slightly salted water. Next, put them alternately with zucchini on a baking sheet, sprinkled with oil on top. Send to the oven. At this time, beat sour cream, spices and an egg with a mixer and pour over the roasted vegetables with this mixture. After bringing the casserole to fully prepared.

• berry cocktail

  Mix in a mixer a third of a glass of milk, fresh or frozen berries (strawberries, raspberries, currants), a glass of low-fat yogurt. This dessert is perfect for a slimming lover of sweets.

• Fish baked in the oven

  For the preparation of low-calorie and delicious dish From fish there are many recipes. To do this, you need to take any fish (with the exception of the most fatty varieties), peel, sprinkle with spices (ginger, salt, pepper), sprinkle lemon juice, wrap in foil and send to the oven. Of course, the ideal option is salmon or trout, but due to the fat content of these varieties, it is preferable to choose a lighter type.

• Shrimp skewers

  Oddly enough, an amazing barbecue can be prepared not only from meat. Leaving the tails, peel the shrimp, marinate and leave in the refrigerator for a couple of hours. Marinade is prepared from tomato paste, oregano, pepper-salt, parsley with garlic, olive oil and lemon. Next, arrange the marinated shrimp as traditional barbecue, stringing several pieces on each skewer. Instead of the usual onion rings, alternate shrimp with marinated lemon wedges. Grill for five minutes on each side, and the low-calorie kebab is ready.

• apple dessert

  • Peel the cores from the apples.
  • Fill the resulting holes with a mass of honey, nuts and dried fruits.
  • Bake apples in the oven for fifteen minutes.

  Tasty, healthy, low-calorie.

• Green salad with cheese

  Ingredients:

  Even a child can cope with the preparation of this salad. Cheese to rub on coarse grater, combine with herbs, spices and sour cream, mix, sprinkle with dill, decorate, based on imagination.

• asparagus salad

  Ingredients:

  Mix rice and a storehouse of minerals - asparagus, after boiling them. Rub the cheese and add to the salad along with herbs, season with sour cream.

• Ingredients:

  Pour boiling water over the tongue for fifteen minutes. Crush the garlic, add spices to it, chopped Bay leaf, oil and juice of half a lemon, mix. Pull out the tongue, pull off the skin, grease with the finished mixture, hide in the cold for three hours. Then wrap in prepared foil and put in the oven.

• Mushroom omelet with spinach

  • Saute half a cup of chopped mushrooms in a spoonful of olive oil in a heated frying pan.
  • Add half a cup of spinach and sauté until soft.
  • Next, pour in the eggs (three whites and one whole egg, previously shaken).
  • After three to four minutes, place a slice on top of the omelette goat cheese and fold the dish in half.

  Consume with whole grain bread.

• • Slice whole grain bread grease with a tablespoon of grated low-fat cheese.
  • Place a salmon slice on top.
  • Next - a piece of red onion and watercress.

  Serve with a salad of chickpeas, zucchini, sesame and mushrooms.

• Put on a slice of whole grain (preferably dried) bread:

  • Mashed white beans
  • Onions poached in olive oil (sliced)
  • poached egg

  Top with grated Parmesan and chopped herbs. Serve with vegetable soup sprinkled with chopped spinach.

• Salad "Caesar Light"

• • Place boiled potatoes in a baking dish.
  • Sprinkle with slices of boiled turkey mixed with cooked beans in equal proportions.
  • Top with grated low-fat cheese, add a pinch of chili.

  Bake until a cheese crust forms.

• Ingredients:

  Cut zucchini into rings, apples - into cubes, onions - into half rings, potatoes - on a grater. Heat olive oil in a saucepan, fry onion, add zucchini and potatoes with apples, fry a little, pour water. After boiling, cook for fifteen minutes under the lid. A few minutes before full readiness, add greens and garlic. Remove from heat, grind in a blender, pour in milk, add cheese, salt. Cook for a few more minutes.

• Ingredients:

  Rinse, dry and disassemble cabbage into inflorescences. Place flour, garlic powder and oil in a bowl. Gradually pour in the milk, stirring the mass. IN ready mix dip each cabbage inflorescence, put on a baking sheet on top of baking paper, put in the oven for twenty minutes. Then lower the oven temperature and continue baking for another twenty minutes. Serve as an appetizer.

• Ingredients:

  Saute the chopped onion for five minutes, add the broccoli disassembled into inflorescences, simmer for ten minutes. Put the contents of the pan, eggs, spices into a blender and mix into one mass. Add grated cheese and flour to it. Form cutlets, roll in breadcrumbs, fry in the usual way. Or bring them to readiness in the oven.

• Sturgeon for a couple

  Ingredients:

  Rinse the fish, cut into medallions, dry with a towel, season with spices. Place on the steamer rack, skin side up. Lay olive rings on top, pour wine over, run a double boiler for half an hour. Sauce: melt the butter in a frying pan, add the sifted flour, a glass of broth from the double boiler and cook for ten minutes, stirring occasionally. Strain the sauce, add a piece of butter, salt, squeeze a lemon, cool. Put the fish on a dish, pour over the sauce, decorate, add a vegetable side dish.

• Ingredients:

  Cut along the zucchini, salt, bake in the oven for ten minutes. Cut garlic with tomatoes, stew in a pan, add water and finely chopped beans, simmer until soft. Remove the pulp from the cooled zucchini with a spoon, chop it and add to the other vegetables in the pan. Season with spices, salt, stew. Salt the zucchini, put in the oven for another ten minutes. Cool the zucchini, fill them vegetable filling from the frying pan.

Tasty and low-calorie for a diet - useful facts

And don't forget to pamper yourself, my love, bitter chocolate. It produces a psychotherapeutic effect, and has a large number of antioxidants.

A healthy dinner for weight loss is a must. This is the opinion of nutritionists. But those who seek to get rid of excess weight, for some reason, they believe that this particular meal harms the figure. Apparently folk wisdom, which says: you need to eat breakfast yourself, share lunch with a friend, and give dinner to the enemy, they take it literally. By giving up the evening meal, such people expect to speed up the process of losing kilograms. This is a big mistake.

What is better to eat for dinner when losing weight? Light meals that should only be prepared with natural products rich in fiber, enzymes and easily digestible proteins. Spices - to a minimum. Desserts should not be too sweet. This is in general terms. Let's try to understand in more detail what to eat in the evening to lose weight, and give examples of recipes for delicious and low-calorie dishes.

The ideal dinner for weight loss - what is it? The answer to this question is very important for those who are struggling with overweight. We note right away: you can’t eat everything you want. Use high-calorie food in the evenings will inevitably affect the volume of the hips, waist and sides. And obviously not for the better.

So what do you eat for the night? First of all, dishes prepared from low-calorie, but healthy foods. But not in any quantities and at any time. When using them, certain rules must be observed.

Consider the basic principles really healthy dinner and everything you need to know about proper nutrition.

Time

There is no universal number. After all, the daily routine is different for everyone: someone goes to bed early, and someone - after midnight. In order not to miss, you must strictly adhere to the main condition - last time You can eat no later than 3 hours before going to bed.

Let's illustrate with an example. If you usually go to the realm of Morpheus no earlier than 12 o'clock at night, forget about the rule "do not eat after six." You can have dinner at 20:00-21:00. No risk to the figure.

There is one more important point. The maximum time distance between breakfast and dinner should be 10 hours. Thus, it is easy to calculate when you need to have dinner.

Serving size and calories

The right dinner for weight loss is easy. Large portions will have to be left in the past. How much is allowed to eat? Fold a handful out of your palms - now you know the size of a standard evening meal. This is approximately 250 g for women and 350 g for men. The protein should account for only a third of the specified volume. Two-thirds should be allocated for greens and vegetables.

If you need to get rid of extra pounds, for dinner we eat no more than 25% of daily calories. Is it possible to lose weight with such numbers? Certainly. But keep in mind that those who want to build weight should not exceed 300-350 kcal in any case.

Kefir for the night

Yogurt instead of dinner is a bad idea. It is not enough to saturate the body. It is not recommended to replace the last meal with sour milk. But as a snack about half an hour before bedtime, kefir will do just fine. For a change, it can be alternated with fermented baked milk and yogurt.

Doctors say that, no matter what diet you are on, it is very useful to arrange a so-called “night light” 30 minutes before bedtime.

Sour-milk drinks not only do not harm, but also improve digestion. For losing weight, half a glass will be enough. Do not add honey or sugar - you will gain extra calories.

What is not allowed

Want to speed up your weight loss process? Then you need light dinner for weight loss. Products for its preparation should be chosen with all responsibility. It is strictly forbidden to eat in the evenings:

• baking, flour products, any confectionery;
• potatoes, polished rice, pasta;
• fried foods and foods;
• sweet fruits (mango, peaches, melon, watermelon, grapes, bananas);
• nuts and dried fruits;
• products to which sugar has been added during the production process (sweet curds, cottage cheese desserts, curd masses and yoghurts).

Best Options

What to eat at night to lose weight, many women are interested. Despite the whole list of prohibited foods, there are a large number of different dishes that are safe for the figure.

As already mentioned, the last meal should be as light as possible. However, you cannot limit yourself to one kefir or an apple. What can you eat in the evening? Pick up a few low-calorie, but hearty meals from vegetables and proteins. For example, cabbage is very useful for those who want to lose weight. You can safely cook for dinner:

• white cabbage;
• color;
• Beijing;
• Brussels;
• savoy.

A portion seaweed(kelp) will give you, in addition to benefits, a feeling of satiety, and pickled white cabbage will help digestion.

Fish and meat

Seafood and fish are considered the perfect dinner option for overweight wrestlers. This is the protein in pure form. They also contain a storehouse of vitamins and other benefits. And finally, it is very tasty and quite satisfying. You can't fry, though. But you can bake, stew and boil. A light dinner for weight loss (you can easily find fish and seafood recipes on any culinary site) will complement well fresh vegetables.

Chicken breast is a classic for those who want to gain harmony. The main remark, as for fish, is in no case to fry. To add to meat evening menu variety, you can use turkey fillet.

Cottage cheese and eggs

What can you eat at night to lose weight besides meat and fish? Indispensable for those working on weight loss cottage cheese. The benefits of this product are high content"long" casein protein, necessary for muscle recovery. Indeed, in the process of melting kilograms, their volume also decreases. Very convenient to eat with natural yogurt without additives.

The only advice: avoid high and too low percentage of fat.

But what to eat for dinner if, for example, you have a strong aversion to cottage cheese? Eggs will save your meal. It is better that they are boiled. They can be supplemented with raw or cooked vegetables.

Vegetables

They are the main source of fiber, which contributes to normal digestion. Thus, a vegetable salad in the evening is one of the most desirable meal options. The perfect addition pieces will serve soft cheese low fat.

Do not love raw vegetables? Not scary. You can always cook something from boiled or stewed. What to eat for dinner to lose weight? Salads and stews.

In the absence of time for cleaning-cutting, it is permissible to purchase at the store vegetable mix. Just do not forget to check the naturalness of its composition. Perfect option for the last meal - broccoli.

Recipes

Composing diet menu Be sure to consider seasonality. For example, in the height of summer and in the first month of autumn, it is advisable to prefer a simple dinner. It can be represented by a salad of several fresh vegetables. To supplement it with proteins, it is proposed to take a small piece of low-fat poultry meat - chicken or turkey.

In winter and in the first month of spring, you can afford proteins with more high calorie. Cold appetizers and salads are not suitable. They should be replaced with hot dishes.

Let's give a couple of examples diet dinner for weight loss with recipes. Difficulties with cooking on them do not arise.

Liver with champignons

What do you need:

Wash, clean and thinly slice the mushrooms. Pour on hot pan teaspoon sunflower oil and put in the mushrooms. While they are stewing, wash and cut the liver. Get her wet paper towel, add spice flour. If you do not like spices, you can neglect them. Then mix and send to the mushrooms. After 5 minutes, pour it all over with cream and salt. Simmer until fully cooked. We eat the dish hot.

Pumpkin curd casserole

What do you need:

• low-fat cottage cheese - 100 g;
• pumpkin - 100 g;
• dried apricots - 50 g;
• eggs - 2 pcs.

Wash and clean the pumpkin piece. Rub on fine grater pumpkin pulp. Wash the dried apricots too and cut into small pieces. Mix it all thoroughly, then add cottage cheese and eggs. Mix everything again. Place the resulting pumpkin-curd mixture in a baking dish and send it to the oven preheated to 180 ° C for 30 minutes. Check readiness with a toothpick.

Dinner for diet food no less important than breakfast, so it needs to be given Special attention. If you properly organize this meal, you can not only avoid the unpleasant feeling of hunger before bedtime, but also significantly lose weight.

How to organize a dinner for weight loss?

The common misconception that dinner should be skipped in order to lose weight is a bit of a misnomer. This has been repeatedly voiced by well-known nutritionists and experts in the field of weight loss.

If you have a correct diet during the day, then by the evening you should not be tormented by hunger.

Ideally, when dinner falls at a time of about 3-4 hours before bedtime. Therefore, you need to refuse food after 6 pm only if you are already going to bed at 9 o'clock.

Do not forget that by the evening the metabolism slows down, so it is better to give up heavy and excessively plentiful food.

1 hour before bedtime, you can refresh yourself with a glass of kefir or low-fat yogurt - such products are very well digested and low in calories.

IN evening time cut out carbs altogether fatty foods. You can safely add fruits to this list, contrary to the established opinion that it is best to gnaw an apple for dinner. After it, you will only want to eat more, because fruits are also a carbohydrate product. For dinner, it is better to choose fresh vegetables with chicken, eggs or fish - this will be ideal.

Light Dinner: Basic Rules

meat supper, fried potatoes, salad with mayonnaise and cake for dessert - this is the real enemy of the figure. If you want to lose weight, switch to lighter foods: salads, lean meats, chicken and beef, cottage cheese and low fat yogurt, cheese in a small amount.

It will be better if you cook an easy dinner for weight loss without oils, steam or bake.

Note that they are digested much faster. dairy products, broths, as well as soft-boiled eggs. About 4 hours the body spends on fish, lean meat, rice and salads.

For achievement good effect To lose weight, you should try to have dinner no more than 3 times a week. In addition, after eating it is very useful to take slow leisurely walks. If it is very cold outside, any other easy home physical activity will do - for example, cleaning rooms, ironing clothes. If you feel like eating before bed, have a light yogurt.

What to cook low-calorie for dinner?

If you want to lose weight, cook something unusual for dinner, for example, chicken cutlets with cottage cheese. Bake them on the grill or in the oven for a delicious crust.

Compound:

• Chicken breast - 300-400 g
• Fat-free cottage cheese - 200 g
• Bulb
• Pepper and salt - to taste

Cooking:

1. Peel the onion and cut it into small pieces.
2. Cut up the chicken breast.
3. Pass all the ingredients through a meat grinder, then pepper, salt and knead the minced meat. Shape it into 4 patties.
4. Bake in an air fryer or conventional oven.

Compound:

1. Onion - 1 head
2. Olive oil - 1 tbsp
3. Carrot - 1 pc.
4. eggplant, zucchini, pumpkin, bell pepper etc. - at the discretion

Cooking:

• Heat the oil in a saucepan and lightly sauté finely chopped onions and carrots on it. In order not to burn, add water.
• Then gradually add prepared (diced) vegetables in portions.
• Start with those that need to be cooked longer (pumpkins, eggplants). Simmer until done, add more water if needed.

Dinner low-calorie helps not only to lose overweight but also cleanse your own body.

It is no secret to anyone that eating hearty and fatty foods in the evening contributes to the rapid accumulation of body fat and, as a result, the appearance of many diseases, especially vascular ones.

To improve your body and tidy up your appearance, nutritionists recommend using only light low calorie dinner. If you have no idea how to cook delicious and healthy meals, then we will tell you about it in the materials of this article.

Low-calorie dinner: recipes with photos of dishes

In order not to rush to the refrigerator at night, dinner should be as nutritious as possible. However, to avoid weight gain, it should be prepared with the minimum amount fat.

Seafood tomato soup perfect dinner. Low-calorie, it does not contribute to obesity, but at the same time it saturates well. To prepare it, we need:

• seafood cocktail (ice cream) - approximately 250 g;
• large onion - 1 head;
• garlic cloves - 3 pcs.;
• sweet pepper - 1 pc.;
• fresh large tomato - 1 pc.;
• tomato juice natural - not less than 350 ml;
• saffron - about 1 dessert spoon;
• Provence herbs - about 1 dessert spoon;
• dried basil - a small spoon;
• lemon juice - a large spoon;
• chicken egg not too large - 1 pc.

Component processing

Before you make a low-calorie dinner, you need to process all the components. Frozen seafood is placed in a deep bowl and poured over boiling water. In this form, they are left for 5-7 minutes, and then they are thrown into a colander and shaken vigorously.

As for vegetables, they are peeled and chopped. Onion, fresh tomato and sweet pepper finely chopped into cubes. The garlic cloves are cut into slices, and egg beat vigorously with a fork.

Food frying

To make a low-calorie dinner for weight loss, it is not necessary to use only sparing heat treatment. If you fry some ingredients in a small amount of vegetable oil, it will not affect your figure in any way.

After all the products have been processed, you need to take a saucepan and heat it up big spoon sunflower oil. Then you should put to it onion and chives. Fry these ingredients over medium heat preferably until they turn red.

This procedure will allow you to get a low-calorie and very fragrant dinner.

Soup cooking

Tomato soup with seafood is recommended to cook in large saucepan. They boil in it plain water, and then spread the sweet pepper, fresh tomatoes and tomato juice. After 20 minutes of cooking, previously fried garlic and onions are also added to the ingredients. After salting the ingredients and seasoning them with seasonings, bring the broth to a boil and cook for another 5 minutes.

After a while, lemon juice is added to the pan. After him, a beaten egg is laid out in the broth and everything is thoroughly mixed.

After the next boil, the dish is cooked for another 3 minutes and removed from the stove.

Serve to the table

After keeping the soup under the lid for about ¼ hour, a delicious low-calorie dinner is served at the table in deep plates. In addition to the dish, fresh herbs and a salad of raw vegetables are served.

Steamed fish with green sauce

In fact, low-calorie meals for dinner are easy and simple to prepare. We talked about how to make soup above. If you want to cook a second course, then we suggest using such dietary white fish as hake.

By subjecting the mentioned product to steam treatment, you will get very low calorie dish. To make it not only healthy, but also tasty, we recommend serving fish to the table along with How to make it, we will tell you a little further.

So, to prepare dinner, we need:

• large fresh-frozen hake - 1 pc.;
• garlic cloves - about 3 pcs.;
• table salt, pepper - to taste;
• chopped fresh parsley - about 3 large spoons;
• bay leaf - 2 pcs.;
• refined olive oil - 4 large spoons.

We prepare products

For cooking delicious second garlic cloves are peeled, and then finely chopped. Parsley leaves are thoroughly washed and chopped. As for the freshly frozen hake, it is thawed, cleaned of the insides and fins, and then cut into pieces 4-6 cm thick.

cooking fish

What to cook for dinner (low-calorie)? Of course, white. After the hake is processed, all the pieces are salted, peppered and left aside for 20-25 minutes. Then they are laid out in a double boiler and cooked for about half an hour. During this time, the fish should become as soft and tender as possible.

Making sauce

low calorie dinner(recipes for various dishes are discussed in this article) should be not only easy, but also tasty. Therefore, steamed fish should be served at the table not just like that, but with special sauce. It is done easily and simply.

Refined olive oil is spread in a pan and heated strongly. Then finely chopped garlic, parsley leaves and chopped parsley are added to it. All ingredients are well mixed and fried for several minutes.

As soon as the sauce goes pleasant aroma, it is removed from the stove and cooled slightly.

How to serve for dinner?

Having prepared it, spread it on a flat plate and pour over garlic sauce. It is advisable to serve such a dinner to the table along with fresh herbs or raw vegetables.

They do not make a side dish for this dish, as it can significantly increase its calorie content.

Making a delicious and nutritious salad for dinner

Now you have general idea How to cook a low calorie dinner. Recipes for the first and second courses we reviewed above. If in the evening you do not want to cook soup or steam fish, then we recommend making it light, but very nutritious and healthy salad with vegetables and chicken breast.

So for cooking diet snack we will need:

• fresh cherry tomatoes - about 5-7 pieces;
• chilled chicken breasts - about 300 g;
• fresh cucumbers with soft skin - 2 medium pieces;
• green lettuce leaves - 3-4 pieces;
• fresh dill - a couple of branches;
• red onion - a small head;
• pepper and table salt - add at your discretion;
• refined olive oil - apply to taste.

We process the ingredients

under consideration low calorie salad Dinner is quick and easy to make.

First you need to process the poultry meat. It is boiled in lightly salted water, and then cooled, cleaned of bones and skin. The remaining fillet is cut into cubes across the grain.

As for vegetables, they are thoroughly washed. Cut cherry tomatoes in half fresh cucumbers cut into slices, and chop the red onion in half rings. All greens are also rinsed separately. Fresh dill is chopped, and lettuce leaves are torn by hand.

We form a snack at home

To form the salad with chicken breasts in question, take a deep bowl and put it in it. the following ingredients: lettuce leaves, cucumber slices, boiled fillet, fresh dill and half rings of red onion.

After that, the products are flavored with salt, pepper and refined olive oil. Stir the ingredients with a spoon nutritious salad immediately brought to the table.

How to serve family members?

After vegetable salad with chicken breasts will be formed and seasoned, it is immediately laid out on plates and presented to the table.

It is highly undesirable to withstand such an appetizer on the sidelines. This is due to the fact that after some time the vegetables will begin to release their juice, making the salad watery and tasteless.

You can use this snack as a separate full meal, and in addition to tomato soup or steamed fish.

Making a Diet Banana Dessert

Few people know, but dessert is also low-calorie. It can be made from different ingredients. The main thing is not to use granulated sugar and various fats.

So what diet dessert cook for dinner? We recommend making a kind of banana ice cream using yogurt. To implement this recipe, we need:

• natural yoghurt (1%) without sweeteners various additives- about 250 g;
• ripe and very soft bananas - 2 pcs.;
• vanillin - to taste;
• sugar substitute - optional;
• sprig of mint - for decoration.

Cooking process

Such ice cream will appeal not only to adults, but also to children. Moreover, the latter will not even notice the fact that there is no granulated sugar in this product.

For a mixture of yogurt and fruit to really resemble ice cream, it should be prepared with a blender. Pieces of peeled bananas are first laid out in his bowl, and then they are strongly beaten at maximum speed. After obtaining a homogeneous fruit gruel, natural 1% yogurt is gradually laid out to it. Both ingredients are whipped again, adding fragrant vanillin.

After tasting the resulting mass, they decide whether to add to it or not. Most cooks don't do this, as bananas add a lot of sweetness to the dish anyway. However, some housewives think that such ice cream turns out to be too bland. In this regard, they put into it a small amount of sugar substitute.

How beautiful to present for dinner?

As you can see, there is nothing complicated in cooking. Once fragrant and sweet mass will be whipped, it is placed in a culinary syringe and beautifully squeezed into a glass bowl. From above, the dessert is decorated with a sprig of fresh mint and immediately sent to the refrigerator or freezer.

After the mass becomes cold, it is served to the table along with a dessert spoon.

Choice of diet drink

Now you know what to cook for dinner. A low-calorie menu should include not only the first and second course, as well as salad and dessert, but also some kind of drink.

Drinking black tea with milk and sugar during the diet is highly discouraged. After all, this combination of ingredients has a fairly high calorie content.

It should also be noted that natural and purchased juices, fruit drinks, alcoholic drinks and compotes. This is due to the fact that they all contain a large amount of sugar, which, in fact, contributes to speed dial extra pounds.

So what drink can you have during a low-calorie dinner? We recommend doing the usual green tea. It will quench thirst well, saturate the body useful minerals and will not cause excess weight.

Summing up

Using listed recipes for cooking low-calorie meals, you can quickly and easily cover beautiful table for dinner. Moreover, such a meal will never contribute to the appearance of excess weight, and will also preserve your health and even strengthen it.

Summing up, I would like to present to you low calorie menu for dinner:

• tomato soup with marine reptiles- about 150 g;
• steam white fish with garlic sauce - 1 small piece;
• vegetable salad and boiled chicken breast- 3 large spoons;
• yogurt ice cream - a small bowl;
• warm green tea - 1 cup.

If you think this menu is too large, you can shorten it by removing either tomato soup with seafood, or steamed fish.

As for green tea, it is better to drink it not immediately after eating, but 1.5-2 hours before bedtime. This will make your sleep strong and calm and will not let you fall asleep on an empty stomach. Bon appetit!

Thinking about how to make a figure slim, or just lose weight, it is not enough to increase physical exercise as in normal sports. It is necessary to adjust the diet, reduce the amount of high-calorie foods. It's not about starvation.

Using simple products, you can competently build your diet, cook a lot of dishes that are not loaded with calories, but at the same time tasty, varied, nutritious.

Competently arranged low-calorie meals for weight loss from simple products will affect the achievement of the goal.

Competently arranged low-calorie slimming meals from simple products will affect the achievement of the goal, while not harming health.

It must be remembered that the use alcoholic beverages not welcome, because fluid retention occurs in the body and appetite increases.

Lowest calorie simple foods

The concept of "calories" defines energy in quantitative terms, which is delivered to the body through products. Fats contain the most calories, carbohydrates and proteins contain the least.

It is impossible to refuse fats at all, as this can adversely affect a person’s health, his appearance. The quality of the skin will deteriorate, hair, nails, organs will suffer digestive system.

Vegetables and fruits are the lowest calorie foods

Low fat products not necessarily low calorie. Dishes for weight loss from simple products that are prepared, for example, based on milk containing a low percentage of fat content, will give way to food from regular milk to a minor point.

The lowest calorie foods are fruits and vegetables.. The latter cannot include those that contain a lot of sugar, for example, bananas or various varieties grapes.

Plant based food preserves useful material if not processed. In addition to various vitamins, vegetable food fiber is present. It, in turn, helps the body to remove all toxins.

Exclusive use vegetable nutrition can also harm the body, because in other products, more high-calorie, there are useful substances that vegetables and fruits cannot give.

Cereals, in themselves very high in calories, lose some of the calories after cooking. leguminous plants contain a lot of protein, so nutritionists forbid to completely exclude them, although they should not be consumed often either, because the level of calories in them is quite large.

We will voice several types of simple low-calorie foods that can help achieve the fastest weight loss effect:

1. Seaweed used in various dishes, with a large amount of iodine, magnesium, potassium, iron, zinc, a complex of vitamins, folic acid and other useful items.
2. Fresh cucumbers are rich, among other things, in carotene, chlorophyll. They contain a lot of water.
3. All kinds of greens: varieties of onions, celery, lettuce, parsley.
4. Radish, among other things, it includes vitamins PP, B, C.
5. Asparagus contains carotene, alkaloids, chlorophyll and other trace elements.

The lowest calorie drinks

It is known that weight loss is achieved not only by the choice of dishes. How large quantity liquid will be included in any diet, the faster the result will be - the long-awaited weight loss.

Scientists have found that the correct calculation optimal amount water should be produced as follows: how many calories are taken, how much water you need to drink with the addition of another 0.5 liters to the resulting figure. For example, if you eat food for 1200 kcal, then you need to drink a little less than two liters.

Homemade lemonade is low calorie

Water breaks down fat, promotes the removal of processed products from the body, and accelerates metabolism. Without a doubt, water is the easiest low-calorie drink.

Taking water during the day, you need to remember some rules. Rule 1 - you can not drink a lot of water before bedtime, because you can get puffiness.

Secondly, you can not drink while eating, because the food eaten is likely to be deposited in adipose tissue.

Thirdly, you can not drink before meals. Water dilutes stomach acid, which can lead to indigestion.

In addition to water, there are a number of drinks that will not harm the figure, and in some way even help you lose weight faster.

TO low calorie drinks refers to coffee. A prerequisite is to use it in its pure form, then it will help remove excess fluid from the body.

Green tea has antioxidants with anti-inflammatory function.

Natural juices also carry few calories. The benefit is in freshly squeezed juices, without added sugar, and not in purchased packaged ones. The latter are more harmful than helpful.

The following of the listed drinks are also low in calories, but still to a greater extent than those listed above:

1. Lemonade without sugar. It means homemade lemonade own cooking. It contains water, lemon acid and the lemon itself, sugar can not be added.
2. Fruit drinks without sugar. Various berries and water are used in their manufacture.
3. Fat-free kefir. But this drink is not only possible to drink, but even desirable when losing weight, because it affects the cleansing of the body and improves digestion.

Recommended daily calories for weight loss

Each person is different in standard parameters, so it is impossible to name a universal figure that would suit everyone. For a woman, a limit of 1200 kcal is set, but this is the minimum value. Eating fewer calories will definitely harm the body.

But, to get the result, you need to calculate the number of calories for each person separately, taking into account the main parameters.

Stage 1 - calculation of the main exchange.

The following units of measurement are used for calculation: cm for height, kg for weight.
10*weight+6.25*height-5*age-161

According to this formula, we get a certain figure that shows the number of calories that a certain organism needs to maintain life.

Stage 2 - calculation of the total value of calorie consumption per day.

This value is calculated by multiplying by a coefficient that reflects a person's lifestyle.

For inactivity, it is 1.2; for small activity - 1.375; for the average - 1.55; for high - 1.725; for very active image life - 1.9.

The resulting value gives us an idea of ​​how many calories we need to consume so that the initial weight does not change, but remains in the same value.

If you want to lose weight, then you just need to reduce the number of calories in foods, and, conversely, to gain weight, add calories to the dish.

In addition to this formula on the Internet, there is great amount automated calculators, where the calculation will take place online, you just need to enter your data in the required fields.

Nutritionists do not recommend sharply reducing the number of calories from the usual value., because the body will begin, for protective purposes, on the contrary, to put all food into fat. Calorie reduction should not be done abruptly, and It is better to start with a decrease of 20%.

Low calorie breakfast recipes

It is known that breakfast should fill you with energy as much as possible so that you have enough strength during the day. To become a slim figure, you need to eat low-calorie dishes for weight loss.

Foods to help you lose weight

When composing a diet for breakfast from simple products, you also need to carefully calculate so that a small amount of calories does not affect nutrition.

Below are simple breakfast recipes with highlighting the number of calories that contribute to weight loss.

Millet porridge in milk with pumpkin

94 kcal per 100 grams.

Products:

• Milk - 750 ml;
• Pumpkin - ½ kg;
• Millet - 1 glass;
• Sugar and salt to taste (recommended 1 and ½ tsp, respectively).

Milk is heated to a hot state, but not to a boil. Sliced ​​pumpkin is placed in it and boiled for 13 minutes.

Millet is thoroughly washed and placed in a saucepan, seasoned with salt and sugar. Cook for 20 minutes. Thickened porridge "reaches" in the oven for 20 minutes.

Pepper omelette

79 kcal per 100 grams.

Ingredients:

• Pepper (not bitter) - 2 pcs.;
• 4 eggs;
• Milk - half a glass;
• Salt, pepper, herbs - to taste.

Peppers are peeled, washed and cut into rings, the thickness should be about 1.5 cm. Eggs and milk should be beaten, with the addition of herbs and salt. The pepper is placed in a preheated pan, the whipped mixture is poured into the rings. Roast until done.

Hercules porridge with banana

92 kcal per 100 grams.

Ingredients:

• Hercules flakes - 50 gr.;
• Milk - half a liter;
• Cinnamon - 1 teaspoon;
• Salt - to taste;
• Lemon - half a piece;
• Bananas - 2 pcs;
• Homemade yogurt (natural) - 2/3 cup;
• Sugar - to taste.

In a saucepan, pour the cereal with milk, add salt with cinnamon and sugar. Bring to a boil, reduce heat and simmer for about a minute. Cut the bananas into slices, sprinkle them lightly with lemon juice so that they do not turn black. Put in layers in a plate: 1 layer - porridge, 2 layer - bananas, 3 layer - yogurt.

Low calorie lunch recipes

To prepare a healthy, low-calorie, light lunch, you need to use only fresh, natural products, avoid preservatives and flavor enhancers. Low-calorie, simple foods for weight loss contain little or no salt.

Vegetable puree soup — low calorie lunch

To keep products useful, do not use prolonged cooking. By quantity, low-calorie meals are prepared in portions, so they should not be left “for later”
.
Do not prepare dishes with long frying or with a large use of fats. To lose weight, try to give preference simple recipes relating to separate nutrition.

vegetable puree soup

There are 24 calories in 100 grams.

For cooking you will need:

• Water - 1 l.;
• Cauliflower - approximately 700 gr.;
• Green onions - a little, for decoration;
• Bulb - 1 pc.;
• Chili pepper - 1 pc.;
• Salt, pepper - to taste.

The cabbage is divided into small components that need to be placed in a saucepan and poured with water. Next, you need to add pre-chopped onions, chili peppers, after clearing it of seeds, and start cooking.

After the water boils, remove the pepper and continue cooking until the cabbage is fully cooked. After that, using a blender, we give a puree-like state, salt and pepper. We decorate each portion with greenery.

chicken soup

79 kcal per 100 grams.

Ingredients:

• Water - 2 liters;
• A piece of chicken (you can use a leg, thigh, but better breast, since it is less high-calorie) - 1 pc.;
• Bulb - 1 pc.;
• Garlic - 3 cloves;
• Cabbage - 300 gr.;
• Canned beans - 1 can;
• Small zucchini - 1 pc.;
• Carrot - 1 pc.;
• Celery - optional;
• Salt and pepper to taste.

Pour the chicken with chopped onions and garlic with water and cook for 20 minutes. Next, the broth must be filtered and put back on the fire, meanwhile we cut the chicken into small pieces and put it back into the pan. Add the rest of the ingredients, cook for about 25 minutes. The soup is ready.

Pollock with vegetables in white sauce

There are 72 calories in 100 grams.

Ingredients:

• Pollock fillet - 1 kg;
• Half a glass of soy sauce;
• Flour - 2 teaspoons;
• Water - half a glass;
• Sour cream of low fat content - 350 gr.;
• Cream (or cottage cheese) cheese - 150 gr.;
• Onion and carrot 2 pcs. everyone.

The fish is soaked in soy sauce for 10-15 min. Lightly fry the flour in a frying pan, to which we add water, sour cream and cheese. As soon as everything boils, remove from the fire.

Grind onions and carrots, fry using vegetable oil, with any spices that you like. Put in layers in a heat-resistant dish: vegetables, fish on top, pour sauce. We cook the dish in the oven, setting the temperature to 180 degrees, 50 minutes.

Low calorie dinner recipes

To lose weight, for dinner it is recommended to eat foods that do not contain a large number calories, light but quite nutritious. For dinner, simple foods such as mushrooms, vegetables and fruits, dairy products, fish, eggs, and meat are suitable.

Mushrooms are a low-calorie product

Cheese meatballs

100 grams 188 kcal.

For cooking this dish take:

• Minced beef - 400 gr.;
• Pepper large pod - 1 pc.;
• 1 onion;
• 100 gr. hard cheese;
• Egg - 1 pc.;
• Salt - to taste.

Cheese cut into small cubes. Grind the pepper and onion, add all the ingredients listed above to them, mix thoroughly.

When forming meatballs, place a piece of cheese inside each ball. Meatballs are either fried or baked in the oven, which will further enhance the beneficial properties.

Cottage cheese salad

56 kcal per 100 grams.

Grocery list:

• Cottage cheese with a minimum fat content - 80 gr.;
• Tomato medium in size - 1 pc.;
• 1 short-fruited cucumber;
• Sour cream with a fat content of 10% - 30 gr.;
• Any greens, including lettuce leaves- a bunch of approximately 30 gr.;
• Salt - to taste.

We cut the vegetables in any size and any shape, mix all the ingredients together, season with sour cream and salt.

Red fish baked with vegetables

100 grams 105 kcal.

Products that will be required for cooking:

• Red fish - 600 gr.;
• Hard cheese - 80 gr.;
• Carrots with onions, 1 pc.;
• Unsweetened yogurt - 200 gr.
• Salt - to taste.

Cut the fish into portioned steaks, rub with salt. On a baking sheet that has been previously greased vegetable oil, lay out the fish. Fry the vegetables separately in a frying pan, pour them with yogurt. Covering the fish vegetable sauce and grated cheese. Cooking in the oven for 25 minutes. Temperature regime 220 degrees.

How to cook tasty breakfast for weight loss? See recipes here:

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