What is included in a light dinner. Easy dinner for weight loss, a few simple recipes

“Give dinner to the enemy, and eat breakfast yourself,” says folk wisdom. Meanwhile, today's pace of life dictates completely different rules to us. We rarely eat breakfast in the morning, but we fill up to satiety in the evenings.
Is it correct? Of course not. And all because there is almost no time and energy for evening cooking at the stove. Is there a way out? I'm sure there is. Take advantage of my delicious and easy to prepare dinner recipes, which will be discussed today. There will be exactly 20 of them, there will be plenty to choose from! I will not say that these recipes will change your life, but they can make it better and richer.

Mushroom cream soup with potatoes
What could be faster and healthier for the stomach than hot cream soup? For mashed potato soup, I always take white dry wine, as it gives the soup a special taste and aroma.
Recipe: Take a big cast iron skillet and heat 15 grams of olive oil in it along with 20 grams of butter. If measured with spoons, this is approximately 1:1.5 tbsp. Pour 250-300 grams of coarsely chopped potatoes and 1 chopped onion there, cover and cook over low heat for about 5-10 minutes. Vegetables should become soft. After that, add 350 grams of champignons in pieces and 1-2 cloves of minced garlic. Pour in 1.2 liters of broth and 150 ml of wine. Cook for about 15 minutes until the potatoes are soft. The last step is to puree ready soup in a blender, pour back into the pan, bring to a boil and add a little parsley. I recommend applying to portioned plates with cream or sour cream - it really tastes better!

potato gratin
I always bake gratin in chicken broth with cheese and onions. The dish never turned out raw, dry or tasteless. For my family, gratin is almost a universal side dish.
Recipe: Salt and fry 2 onions in half rings in olive oil, at this time preheat the oven to 200 degrees. After 8-10 minutes of frying, pour the onion with ½ cup chicken broth and steam for a couple of minutes. Lubricate a heat-resistant form with butter, put one layer of potatoes (circles 2-3 mm thick), half-rings of onion, thyme, salt and pepper and pieces of butter. Repeat two more layers of potatoes and the above ingredients. In total, you need 1.5 kg of potatoes. Upper layer fill with broth and send to the oven, sprinkled with chopped cheese (100 grams). Bake 50 minutes. Once the broth has boiled away, the gratin is ready to serve.

Crab crabs in batter
On the way home, you can run into the supermarket and take crab sticks- fast and delicious dinner will be provided! Crab sticks in batter - perhaps one of the most fast food on hastily. They can even be applied for festive table guests will lick their fingers!
Recipe: To start, marinate crab sticks (500 grams) in a glass pot, adding 2 teaspoons of vegetable oil, salt and pepper. For batter, take 0.75 cups warm milk and mix with 2 eggs, salt and pepper. Dip crab sticks in batter and fry in oil for 2-3 minutes on each side. It is best served warm with lemon slices and mayonnaise, sprinkled with herbs.

The easiest pie in the world
As a dessert for dinner, I offer a simple pie recipe. For its preparation, you will need no more than 1 hour.
Recipe: Beat 3 eggs with 150 grams of butter, add 200 grams of sugar, cinnamon and vanilla to taste. Mix with 175 grams of flour and be sure to add grated chocolate, which will give the cake a special taste. At the end of the batch, add a little soda, quenched lemon juice. Pour the dough into a mold and send for 35 minutes in the oven, heated to 200 degrees. Before serving, you can decorate with powdered sugar.

Stuffed champignons in the oven
What are good mushrooms? Yes, at least the fact that they can be stuffed with any filling. So what kind of dish will become great alternative dinner, when you do not want either fish or meat. I advise you to buy mushrooms with a large hat so that it is convenient for you to fill them.
Recipe: Remove the stems from the caps, set aside separately, finely chopped. Fry in a skillet for 10 minutes along with pepper cubes (150 grams) and onions. Grate 100 grams of cheese and 50 grams hard cheese, mix with vegetables Boil mushroom caps for 10 minutes in salted water, put in a greased baking sheet, fill with stuffing and lightly grease with mayonnaise. Send to bake in the oven for 10-15 minutes.

lazy dumplings
Why are dumplings called lazy? Yes, because even the most lazy hostess- it will take only 20-30 minutes of time. In addition to classic recipe I offer such dumplings Alternative option watering.
Recipe: Knead the dough from cottage cheese (500 grams), 1 egg, salt and 2 tbsp. sugar, form a "sausage" and cut it into circles. Boil in salted water and discard ready dumplings on a sieve - let cool. Meanwhile, mix sour cream with lemon zest, egg yolk and separately whipped protein, sugar and salt. Lay out lazy dumplings into a buttered form, pour our watering and bake in the oven. Before serving lazy dumplings on the table, they can be sprinkled with cinnamon and powdered sugar.

Salad with crab sticks, cucumber and cabbage
Who said you can't have salad for dinner? If it's about hearty salad with crab sticks, after one serving you will not want any side dish or soup. Especially like those people who love crab sticks in any form.
Recipe: 200 grams of crab sticks, 5 hard-boiled eggs and 300 grams fresh cucumbers cut into large cubes. Mix with 100 grams of Beijing or white cabbage, onion and dill. Top with yogurt or mayonnaise. Best served cold.

fast pizza
Just a great pizza recipe! In just half an hour, two pizzas will be on the table at once. Naturally, pizza toppings can be anything, I'll take sausage, smoked meat and bell pepper.
Recipe: First, let's knead the dough. Dilute 6 grams of dry yeast in 250 ml of warm milk, adding also salt and sugar, 3 tbsp. vegetable oils. While stirring, gradually add 450-500 grams of flour. Leave the dough in a warm place and work on the filling. We cut everything into cubes so that the ingredients mix evenly: 2 medium tomatoes, 100 grams of smoked meat, 100 grams of sausage and 1 bell pepper. Also rub separately coarse grater 200 grams of cheese. Roll out the dough into two cakes, put in a greased form and lay out the filling. Bake each cake for 15-20 minutes at a temperature of 200 degrees. That's it, pizza is ready!

Potato casserole with onions and cheese
The dish looks like a pie but tastes like a potato casserole. Can be served as a side dish or as a main dish.
Recipe: We will prepare a casserole for 8 servings. Boil 5 potatoes and crush them. In the meantime, beat 5 eggs in a bowl, add salt to taste and 50 ml of cream. Add our potatoes and stir everything until smooth. Also add 1.5 cups grated cheese, 0.5 finely chopped onion, a pinch of soda. Bake the resulting mass in the oven for 30-35 minutes at high temperature 230 degrees. The top should turn brown. Serve with ghee, green onion and sour cream.

Spaghetti with zucchini
Since we are talking about zucchini, it will not be superfluous to recall another recipe for a simple dinner. It's about spaghetti with zucchini.
Recipe: Heat up 2 tablespoons in a pan. vegetable oil and fry zucchini circles (3 zucchini) on both sides. Boil Spaghetti in the usual way. Put the cooked zucchini to the spaghetti, pour in the oil from the pan as well. Add chopped basil, pepper to taste, mix well and sprinkle with 100 grams of cheese - parmesan is better.

Pasta baked with meat and cheese
While writing a recipe for spaghetti with zucchini, I remembered another wonderful way to cook pasta. This time we'll be making pasta casserole. Such a dish can replace a full dinner, you get a lot of pleasure from both the cooking process and the dinner itself!
Recipe: I start the casserole with the sauce. It is necessary to mix together 100 grams of mayonnaise, the same amount of sour cream, milk, cheese, 3 cloves of chopped garlic, salt and pepper. Boil 500 grams of pasta and put in a baking dish. Pour sauce over pasta and mix thoroughly. Fry in a pan 500 grams minced meat with 1 bulb. Add tomato sauce, mix with fried minced meat and put on top of pasta. Sprinkle 200 grams of mozzarella cheese on top, cover with foil and put in the oven for 15 minutes. After that, I recommend removing the foil and leaving it in the oven for another 10 minutes. Delicious to say the least!

Crisp
This is not a recipe, but a real lifesaver for the hostess. We eat potatoes almost every day, and this recipe - great way diversify dinner and feed your family well.
Recipe: This is how I cook crispy potatoes. Take a small potato, peel and cut in half. Sprinkle with seasonings and roll in cornmeal. Next, you need to put the potatoes in a mold, grease it with oil and bake at a temperature of 180 degrees for 25 minutes. Should form appetizing crust golden color. Serve with meat or salads. As you can see, it is very simple, but how delicious!

Quick sausages in dough
The recipe is called so because sausages are prepared in just 30-40 minutes. And the trick is that we will not mess with the dough, but fill them with batter. You'll see how delicious it turns out!
Recipe: Let's prepare the batter first. Mix 2/3 cup flour with salt. Add 1 egg, 150 ml of milk. It is important to mix all these components thoroughly so that there are no lumps in the batter. In the meantime, preheat the oven to 220 degrees and bake in a sausage shape greased with vegetable oil (400 grams) for 10 minutes. We take out, fill with batter and set to bake for another 20 minutes. By the way, instead of sausages, you can safely take meatballs or sausage.

Vegetable stew with potatoes and mushrooms
Completely Lenten dish. Despite the fact that Great Lent is still far away, I advise you to try this stew. First, it cooks quickly. Secondly, it doesn't fit.
Recipe: Peel 700 grams of potatoes and boil in water for 8-9 minutes. Drain and cut large pieces. Then fry in a skillet until dark golden brown. Add 2 garlic cloves and 2 bell peppers, simmer for 3 minutes. For variety, you can take pepper different colors. Put chopped tomatoes (3 pieces) and 100 grams of champignons, simmer for 5 minutes. Salt and add pepper. At the end of cooking, you can add a couple of tablespoons of tomato sauce, fresh basil or parsley. There are really many variations, and the taste is simply amazing!

Fried rice with egg
In our family, rice is the second most popular product after potatoes. It would seem that everything has already been tried, but no. Recently read one interesting recipe fried rice with egg. The dish goes well both for breakfast and for dinner - try it, experiment.
Recipe: Boil 400 grams of rice in salted water, remove excess water. Heat up in a skillet 2 tbsp. tablespoons of oil and fry mushrooms in it. Also add here cooked rice, green onion crushed beforehand. Fry for literally 2 minutes (no more), add 80 grams of soy sauce and remove from heat. Separately, fry the eggs and serve each family member or guest on top of fried rice. Believe me, a great combination!

Semolina
Do you know why many children in childhood did not like semolina? Because their parents, grandparents cooked it wrong. Meanwhile, exactly semolina could be a great way to end the day. When you learn how to cook - cook more, your family will definitely ask for more!
Recipe: Be sure to take a metal pan, first pour a glass of water into it, and then 400 ml of milk. Another rule - milk should be fresh and fat (0t 4 to 6%). Next, put the pan on the fire and bring to a boil. Make sure that the milk does not run away from you - this can happen in one second. In the meantime, mix in a cup 3.5 tbsp. semolina, 1-2 tablespoons of sugar and a little salt. When milk-water mixture boils, pour semolina in a very thin stream into the middle of the mass (a funnel should turn out). Stir regularly while pouring semolina, otherwise the porridge will turn out with lumps. Cook for 5 minutes at a low boil. At the end add vanilla. Remove from the stove, pour into bowls and put a piece of butter in each.

Liver fritters
Of course, you won’t be full of pancakes alone, but what’s stopping you from boiling vermicelli, rice or potatoes for them? It turns out royal dinner, even for breakfast will remain!
Recipe: Cut into pieces 500 grams of liver, chop vegetables into cubes (1 carrot, 1-2 onions). Grind the ingredients in a blender or meat grinder, beat in the egg. Add salt, pepper and 4-5 tbsp. semolina. Leave for 30 minutes for semolina to swell. Form cutlets and fry in a pan. If there is no side dish, you can eat it like a sandwich, putting liver pancake for bread or loaf.

Mushroom soup with meatballs
The recipe for another wonderful soup - light, tasty, with a pleasant aftertaste and rich aroma. It takes a little longer to prepare than all of the above dishes, but as a dinner, that's it!
Recipe: Salt and pepper minced veal. Boil vegetables, cutting them into several pieces of medium size: 1 carrot, 1 large onion. We roll lumps from the minced meat and throw it into boiling water, remove all the scale that begins to appear. Add mushrooms after meat balls pop up and cook for another 20 minutes. As a cereal, it is better to take rice (2 tbsp). At the end of cooking, put a piece of butter into the pan and close the lid. Leave for 15-20 minutes so that the soup with meatballs is well infused.

Cheese cakes
Believe me, they really cook in 15 minutes! It doesn't matter what filling you put inside - you can do without it at all. Cakes can replace bread, they can be a hearty dinner with jam or used as sandwiches, putting sausage or sprats on top.
Recipe: Mix 1 cup of kefir with 0.5 tsp. salt, the same amount of sugar and soda. Add 2 cups flour and 1 cup hard cheese (grated), knead the dough. Divide the dough thus obtained into small koloboks and form a cake. I usually put ham inside, it all depends on your imagination. Fry over medium heat, covered with a lid.

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 not to appear excess weight need to cook diet 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 number of calories for a diet dinner is 300-350. Fried and smoked must be excluded. Fiber will improve the digestion process, and proteins will strengthen muscle tissue. Having received light in the evening 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%. In order to stick to these limits, you must pay attention to the nutritional value of the 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
Fermented milk products without 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 turn a healthy weight loss dinner into 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 chicken breast recipe 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 the chicken in a small amount of water.
2. Beat 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. Peel tomatoes, cut 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. It's about about 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 attached 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

Rules healthy dinner. What foods can be eaten, when and in what quantities. The right dinner for weight loss. Recipes.

Skipping dinner is one of the most common mistakes that people make, guided by the desire to quickly part with extra pounds. Nutritionists and gastroenterologists are unanimous: dinner is a must. The main thing is to do it wisely, the wrong dinner is worse than his absence.

For an evening meal, dishes prepared from natural products rich in easily digestible proteins, enzymes and fiber, not overloaded with spices, are suitable, if these are desserts, then moderately sweet. Read more about what dinner should be like, how much, when and what to eat, read our article.

healthy dinner rules

1. Serving Size and Food Ratio

A handful or what fits in two palms is yours standard portion. On average, it is about 350 g for a man and 250 g for a woman. Important Rule: vegetables and greens on a plate should be 2 times more than protein.

2. Calorie per serving

The average calorie content of an evening meal is up to 400 kcal (for those who are losing weight - 300-350 kcal). The right dinner should be balanced, but not high in calories: ideally, if the last meal accounts for 20-25% total calories daily diet.

3. Dinner time

The time of the last meal depends, first of all, on the daily routine, so for each person it is individual. The main condition is to have dinner no later than 3-4 hours before bedtime. For example, if you go to bed at 21.00, then last time it is advisable to eat at 17.00, but if closer to midnight, then you can have dinner at 19.00-20.00.

If the evening meal includes a serving fried potatoes that adjoins on a plate with juicy pork cutlet, supplemented with mayonnaise salad and cake, it is better, as folk wisdom teaches, to give dinner to the enemy. Such a menu spoils the figure and harms health. Add to list forbidden food for dinner, all cereals fall, except buckwheat, cornflakes, salted nuts, fried meat, potatoes, legumes, ketchup and mayonnaise. Not recommended for an evening meal are also pasta, dumplings, dumplings, bakery products, including White bread, chocolate and other sweets.

5. Useful products

1. Lean meats: chicken, turkey, rabbit, beef;
2. Seafood: mussels, shrimp, scallops, crabs, squids;
3. Low-fat and moderate-fat varieties of fish: flounder, cod, blue whiting, pike, river and sea ​​bass, pike perch, tuna, pink salmon, trout, carp, salmon, crucian carp, etc.;
4. Fresh vegetables: all kinds of cabbage, bell peppers, cucumbers, radishes, tomatoes, sorrel, spinach, lettuce, celery, leeks, parsley, dill and other greens;
5. Stewed, boiled, baked and steamed vegetables: carrots, beets, zucchini, eggplant, pumpkin, bell peppers, corn, all types of cabbage;
6. Soft-boiled eggs, scrambled eggs with fresh herbs, vegetables, cottage cheese or low-fat cheese (tofu, cheese, ricotta);
7. Natural fermented milk products (fat-free or low-fat) containing live probiotic cultures: kefir, fermented baked milk, curdled milk, yogurt, cottage cheese;
8. All berries and fruits, except bananas and grapes: apples, peaches, persimmons, citrus fruits, kiwi, pineapples, raspberries, cherries, blueberries, etc.;
9. Almond, walnuts, dried fruits, mushrooms, whole grains unleavened bread(but not more than 40 g);
10. Milk in a warm form, provided that it is consumed separately from other food.

Healthy dinner options

Most useful combinations for dinner:

1. Grilled poultry fillet (chicken or turkey) with vegetable salad for garnish;
2. Boiled rice (unpeeled brown) with seafood (mussels, shrimp, squid or scallops);
3. Vegetable stew (from zucchini, carrots, onions, cabbage and bell pepper);
4. Buckwheat porridge with a side dish of fresh tomatoes, radishes or cucumbers;
5. Seafood salad with vegetables;
6. Cottage cheese with honey and berries;
7. Fish baked in the oven, grilled or steamed, with fresh vegetables for garnish;
8. Rabbit meat baked in foil with tomato salad;
9. Cottage cheese casserole with herbs and vegetables;
10. vegetable soup with a small amount white meat or seafood;
11. Omelette with mushrooms green peas or stewed vegetables (bell peppers, onions and tomatoes);
12. Pumpkin salad with carrots or pumpkin casserole with cottage cheese.

The right dinner for weight loss

If you want to part with the hated centimeters at the waist, in no case do not refuse the evening meal. By depriving yourself of dinner, you can lose a few kilograms, but this is only enough for short term: the body, anticipating a lack of food, will regard this as hunger and begin to save in reserve.

Dinner for weight loss should be light, but it cannot be limited to an apple or glasses of kefir. Choose hearty protein and vegetable meals, eat fresh vegetables and berries. All types of cabbage are very useful for losing weight: white, Beijing, cauliflower, Savoy, Brussels. Seaweed for dinner will give a feeling of satiety, and sauerkraut will prevent digestive problems.

It is useful to add moderately hot spices and spices to evening dishes (if there are no contraindications): ginger, cardamom, coriander, garlic, horseradish and mustard. They improve digestion, activate metabolic processes, due to which excess fat and cholesterol stores are excreted from the body faster.

And a few more tips for those who want to lose weight: eat slowly, chewing your food thoroughly. Say goodbye to the habit of watching TV while eating. Use blue or black plates. Add simple, natural seasonings to your favorite dishes. Dress salads with olive oil or low-fat yogurt. If you really want a sweet after dinner, drink herbal tea(mint, linden, chamomile) in a bite with honey, or prepare a decoction of rose hips.

What to cook for dinner: recipes

Recipe 1.

You will need (for 1 serving): 100 g boiled fillet chicken or turkey, 1 cucumber, 2 quail eggs, lettuce, half sweet and sour apple, salt and 1 tablespoon of olive oil, a little balsamic vinegar(optional).

Mix vinegar with oil. Cut meat with cucumber into strips, apple and eggs into cubes. Combine all ingredients in a salad bowl, add salt and dressing, mix and place on a plate garnished with lettuce.

Recipe 2.

You will need (for 2 servings): 400 g of rabbit meat, 4 cloves of garlic, Bay leaf, celery stalk, 1 carrot, 2 tomatoes, 1 onion, a few black peppercorns, 1 tablespoon of sour cream and tomato sauce, salt to taste.

Onions, carrots and celery cut into rings, tomatoes into slices. Cut the rabbit meat into medium pieces, stuff with garlic, salt, grease mixed with sour cream tomato sauce, put on the bottom of the pot, add bay leaf, peppercorns, put vegetables on top, fill 2/3 of the volume with water and put in the oven for about 45 minutes.

Recipe 3.

You will need: (for 1 serving): 2 chicken eggs, 1 tomato, 1 small onion, 1 bell pepper, 1 tablespoon olive oil, some chopped herbs.

Wash vegetables. Chop the onion, cut the tomato and peeled pepper into cubes. In a preheated pan with oil, first put the onion, fry until lightly browned, then add the pepper and tomatoes. Stew vegetables for 10 minutes under a closed lid, at the end add beaten eggs, salt, other spices to taste and cook under a lid over very low heat for 3-4 minutes. Serve with fresh herbs.

Recipe 4.

You will need (for 6 servings): 1 kg fillet lean fish, 2-3 eggs, 200 g each of sweet bell pepper and leek, half a bunch of dill, vegetable oil, coarse pepper, salt and juice of half a lemon.

Salt the fillet, roll in pepper and sprinkle with lemon juice. Wash vegetables. Finely chop the onion and dill, and cut the pepper into thin half rings. Beat eggs and combine with chopped onion. Grease a baking sheet with oil, lay out half egg mixture, then - pieces of fish. Sprinkle the fillet with dill, cover with sweet pepper and fill with the remaining onion-egg mass. Cover the baking sheet with foil and bake in the oven until tender (about 20-25 minutes at a temperature of 200-220 degrees).

Recipe 5. Curd dessert with berries

You will need (for 1 serving): 150 g low-fat cottage cheese, 1 dessert spoon natural light honey, 100 g of your favorite berries - blueberries, raspberries, cherries, strawberries or blackberries.

Rub cottage cheese with honey. Rinse the berries, remove the tails and dry. You can decorate a dessert with them or cut the berries into cubes and mix with curd mass. Such a dessert cheers up, perfectly saturates, and in one serving - only 250 kcal. If desired, a few nuts can be added to this sweet and safe treat for the figure, and berries can be replaced with kiwi, apples, plums, apricots.

Light, balanced and timely dinner - is a pledge healthy sleep, good health and good health. Remember: not only what you eat is important, but also the mood with which you do it, because even the most healthy foods can be harmful if you eat them with a feeling of annoyance at the extra fifty calories. Choose delicious, satisfying, body-friendly and easy-to-prepare dishes for dinner. Eat with pleasure, get the desired harmony and be healthy!

Light dinner for weight loss, recipes for a balanced and nutritious menu that leads to the loss of extra pounds are very diverse. Recipes light dinner for weight loss - this is not a mug of water with a slice of lemon and a strict taboo on visiting the kitchen after six in the evening. Yes, in our time for many people after 6 years of life is just beginning. And if physical activity is also included in a person’s life, then such prohibitions are contraindicated, since there will be no benefit from this, but on the contrary, there will be a slowdown in metabolism, overeating will occur.

The main rule is to maintain a balance of energy, not overeating before the evening meal and during the last meal.

The right dinner for weight loss will not only not harm the body, but will also help you lose weight by controlling the whole process. Must comply simple rules, choose the right products, then a low-calorie dinner will not do harm. It is also necessary to understand that not only dinner, but also proper lunch for weight loss. A person loses weight, following all the recommendations on the preparation of the table and diet, and when he leads healthy lifestyle life.

What are they, the right dinners for losing weight people?

First, we should forget the myth that says that from any food eaten at night, we will inevitably get better. It all depends on maintaining a balance of caloric content of food and energy costs. But this does not mean that you should rush to food right before bed.

The basis of the rules is not the acceleration of metabolism, but the fact that if the stomach copes with its duties of digesting food, then the body will receive all the necessary useful material, but if you go to bed with a full stomach, then the body will only get heaviness and problems with the stomach. However, there are a number of product restrictions. It is forbidden to eat sweet, fatty, nuts, starchy foods for dinner. It is also forbidden to drink a lot of liquid before going to bed. If you add a little specifics, then the evening diet depends entirely on how active image man leads life.

Easy dinner for weight loss, a few simple recipes

A simple dinner after physical exertion. It is necessary to take chicken breast or seafood in the amount of 200 gr. If breast is selected, then it must be cut into thin slices. The dish is steamed or stewed in water. While the meat is cooking, you can boil green beans, broccoli, cauliflower. Salt the water a little. If you are preparing seafood, then you need to take a frying pan and pour a spoonful of olive oil on it, pour the seafood, add greens and seasonings, lemon juice to them, and stew a little. In the finale, vegetables, breast or seafood are mixed.

Light dinner with which you lose weight. Should be taken low-fat cottage cheese in the amount of 150 gr, 1 tbsp. l. fat-free kefir and a baked apple. All components must be mashed with a blender and pour cinnamon into the resulting puree. The apple can be replaced with a pear.

Salad "Sea". To prepare one serving of salad, you need to take:

• seaweed 0.5 cans;
• shrimp 100g;
• cherry 200 gr;
• soy sauce 1 tsp;
• sesame oil.

All ingredients are finely chopped and seasoned with oil and soy sauce and garnished with cherry tomato halves.

Salad "Winter". You need to take one baked apple, pre-boiled green beans, a spoon low-fat yogurt and a little bit of cinnamon. Mix all the ingredients of the salad, except for the beans, in a blender. Pour the sauce that turned out green beans and season the dish with herbs.

Salad "Fast". To prepare this salad you will need:

• tuna in own juice 1 bank;
• mixture "Chinese" 400 gr;
• chopped carrot 0.5 tbsp.;
• chopped mushrooms 0.5 tbsp.;
• soy sprouts 0.5 tbsp.;
• Chinese cabbage chopped 0.5 tbsp.;
• asparagus 0.5 tbsp.;
• rice paper;
• norrie.

The mixture "Chinese" must be put out on the water. It is not necessary to defrost. Next, you need to add tuna to the mixture, and mix everything well. Next, you should take a sheet of rice paper and put it on a plate with water for about 20 seconds, transfer the soaked paper to a special board for making rolls, put the norri for sushi and the filling on top. Wrap in the form of envelopes. You can eat with soy sauce in a small amount.

Noodles to lose weight. To prepare this dish, you need to take the following ingredients:

• shirataki noodles;
• tuna in own juice;
• celery root;
• carrot;
• Bell pepper;

It is necessary to boil the noodles and at the same time put out the chopped vegetables on the water. Next, mix all the ingredients well. Those who are not losing weight and do not limit their fat intake at dinner can add sesame oil.

Vegetarian stew. For cooking, you need to take:

• toffa cheese 200 gr;
• sweet pepper 3 pcs.;
• tomatoes;
• kohlrabi;
• lemon juice;
• unroasted sesame.

Vegetables must be cut and stewed in water. After the vegetables are cooked, you need to add cheese to them and sprinkle everything with lemon juice. Sprinkle with sesame seeds before serving.

We lose weight without problems, useful recipes

Pumpkin casserole. To prepare this low calorie meal you will need:

• pumpkin 300 gr;
• fat-free curd product 200 gr;
• squirrels 10 pcs.;
• asparagus 200 gr.

All components, except pumpkin, must be crushed in a blender. Pumpkin should be cooked in a double boiler, pre-cut into small cubes. After cooking, the pumpkin must be mixed with the crushed mass and beat again with a blender. Pour the mass onto a baking sheet and bake in the oven for about 30 minutes. Temperature 180 degrees.

Meat casserole with zucchini. To cook it healthy dish you need to take the following products:

• vegetable marrow;
• tomato;
• Bulgarian pepper;
• chicken fillet;
• squirrels 10 pcs.;
• corn starch 1 tbsp. l.;
• oat bran.

Zucchini must be grated. Juice should be removed. Other vegetables and fillets should be chopped and added to the zucchini mass. Proteins carefully beat down, mix starch with bran into them. Pour the squash mass with the resulting mixture. Bake at 180 degrees for about 45 minutes.

A healthy dinner for those who love fast food. For cooking you will need:

• rice paper;
• chicken fillet 400 gr;
• tomato;
• Chinese cabbage;
• chopped olives;
• Bell pepper;
• olive oil;
• balsamic vinegar;
• ground pepper;
• salt.

The fillet should be well boiled and cooled. Tomato, cabbage, sweet pepper should be cut into cubes. rice paper it is necessary to soak and lay out in two layers so that it does not tear. Place a mixture of vegetables and chicken inside the paper, add seasonings and wrap it in the form of an envelope.

Salad of chicken and tangerines. You need to take 2 tangerines, some lettuce leaves, chinese cabbage, mustard in the amount of 1 tsp. a spoonful of oil and soy sauce, chicken fillet 400 gr. The fillet should either be boiled or grilled without oil. After cooking, the fillet must be cooled. All other components should be chopped. Make dressing with butter, mustard and soy sauce. Tangerines must be disassembled into slices, and lettuce leaves should be torn with your hands. Next, mix all the ingredients and season the dish with the prepared sauce.

Warm chicken salad. You need to take the following ingredients:

• green beans 400 gr;
• carrot;
• Bell pepper;
• cherry tomatoes 1 pack;
• chicken fillet 400 gr;
• olive oil 1 tbsp. l.;
• seasoning (ginger or a mixture of peppers).

Beans should be boiled with chicken fillet, cut the fillet into strips. These ingredients should remain warm. Grate the carrots, chop the rest of the vegetables and season with oil. Mix all the ingredients and season with seasonings.

In anticipation of warm days and, as a result, a decrease in the amount of clothing on the body, many of us are thinking about how to get in shape. And when desperate thoughts begin to creep into your head about what to eat in order to build weight, among other things, a healthy dinner for weight loss comes to the rescue. Of course, everyone knows that miracles do not happen and any transformation on the outside is only a consequence of internal changes - we are what we eat.

This is true! Eating carbonara or borscht at half past twelve at night, it is difficult to count on a thin waist, if we are not talking about a high school student with a sparkling metabolism! But, in fairness, such a diet is not good for young ladies either - too heavy food and insufficient time to digest it before going to bed worsen the condition of the skin on the face and body.

Any weight loss is always three components: good health(in order to lose weight, you need to make sure that it did not appear due to problems endocrine system organism), physical exercise and, of course, proper nutrition.

So, you have already purchased a gym membership or started doing regular exercises at home, the first results have appeared that you don’t want to lose at all due to overeating or the wrong menu.

There are two news:

• The most effective diet losing weight - no carbohydrates in the afternoon. tutu fat-free cottage cheese just what you need!
• Stick to this regime for more than several days in a row without losing Have a good mood and the joys of life are capable of units, so there are many ways to diversify the diet without going over with calories.

The main thing is to remember a few rules of a healthy dinner for weight loss.

Last meal

It should be no later than 2.5 - 3 hours before bedtime.

You should not torture yourself with hunger strikes after 18 hours - this will only lead to a breakdown. But to go to bed immediately after eating, no matter how light it is, the body must rest and recover, especially if you practice physical activity, and not digest.

Dinner Ingredients

The ratio of proteins-fats-carbohydrates, the notorious BJU, is one of the main points of competent weight loss. Ideally, you need to keep a daily calorie count, scoring into the counter on your phone or recording in a notepad. So, in the evening, the question is “how much and what else can I eat without going beyond daily allowance' will resolve itself.

To all those who are upset by the very thought of the upcoming calculations, we suggest focusing on the contents of the plate. In the evening, the volume of carbohydrates (and not only simple ones!) Should be cut down without fail to a minimum.

For example, 2 parts fiber, 1 part protein, and 1 part carbohydrate. This is the best option so as not to get hungry before going to bed and not rush to the table in the morning. Fat in this context is necessary, but only vegetable.

Serving volume

It's simple - two folded palms (your handful) is the measure. It’s not worth eating less - we don’t want to slow down the metabolism and stop weight loss, more - too, we need to part with extra pounds!

So, what can you think of from the products at hand to make dinner for weight loss easy, as expected, but satisfying and healthy? Lots of things actually! And steamed chicken breast with a leaf of lettuce is not a panacea for hunger at all!

To begin with, let's decide on fiber - it should be the most in our plate, as we remember. Let's make a salad.

One-component salads

The salad can be made quite simple, literally from one ingredient: grate fresh carrots on a coarse grater, salt, add black pepper, ½ tsp of vinegar and ½ tbsp of vegetable oil - it is better to take linseed, olive or wheat germ oil.

Mix everything, let stand for 15 minutes and that's it, you can eat! The main thing is not to add to vinegar dressing Sugar is the same dinner for weight loss.

Two-component salads

Can be mixed raw carrots and beets.

We take vegetables in a ratio of 2: 1 and season with vegetable oil. Add to enhance the taste nutmeg, a little salt and, optionally, vinegar.

Salad as a side dish

When you want to make a salad of several ingredients at once or compose it in such a way that it replaces the side dish, we will cook it from green beans and eggs.

• We will need to boil 100 g of beans in salted water for 5 to 6 minutes. Then drain it and let it dry.
• Hard boil one egg, also cool.
• We clean it, chop it with a fork or chop with a knife, combine with beans, season with salt, pepper, season with vegetable oil.

Ready! This salad is the perfect meal replacement!

Salad "Tropicanka"

Well, if you want to cook something more interesting, but no less healthy, we will make a salad of avocado, broccoli and coconut.

• We disassemble 3-4 broccoli bushes into inflorescences and, if it is fresh, boil it for 4-5 minutes after boiling in salt water, drain the water, let it dry and cool on a plate. If the cabbage is frozen, just thaw it - it will already be soft.
• Cut into strips 3 sheets of Chinese cabbage.
• Cut off 1/3 of the avocado and peel it. The resulting piece is cut into slices and put to the cabbage.
• From a fresh coconut, cut a slice 5 - 6 cm long and 1 cm wide and chop across.
• We mix everything and season with ½ tbsp. vegetable oil, salt or sprinkle with soy sauce.

If desired, coconut can be replaced with walnuts - the taste will turn out to be more piquant, and broccoli for green beans - dinner will not become less useful from this. Frozen it can also not be cooked - softness will appear after defrosting.

Avocado despite its enough high fat content, has exactly those fats that we need for weight loss, because we don’t want to lose hair shine and skin smoothness along with extra pounds!

Let's cook for dinner now traditional salad from cabbage and carrots, but we will do it a little differently.

• Finely chop 100 g of white cabbage and knead it with salt with your hands.
• To it, three on a grater 1 medium carrot, season with oil, vinegar and let stand for at least 10 minutes so that the vegetables give juice.
• Then add a small handful of thawed or fresh cranberries, 1 tbsp. pine nuts, pepper and mix.

The salad will turn out not only tasty, but also very healthy!

Features of protein products

Why include nuts in dinner for weight loss, you ask, because they are very high in calories. Everything is so, but, firstly, we add them quite a bit, and, secondly, they will give the necessary satiety at very small volumes, which will allow the stomach to accustom itself to small portions.

But adding nuts to salads is good in cases where we eat it instead of a side dish in addition to a diet protein dish or as an independent dinner. In any other case, it is better to refuse them.

What does diet mean protein dish? This means that there are no extra fats in it, and heat treatment is reduced to boiling in a double boiler or in water. For example, 100 g of boiled chicken breast - classic version promoting weight loss. It can be served directly, or you can crumble it cooled into a salad.

The same classic is the steak. sea ​​fish, steamed or baked in the oven, and served sprinkled with lemon juice.

Before cooking steak marinate in salt and vegetable oil.

But if you want to eat something more interesting for dinner, we will prepare baked turkey rolls. Nothing super complicated, everything is prepared very simply.

1. Soak 100 g pitted prunes in warm water for 30 minutes.
2. Set the oven to 200°C.
3. Cut the turkey breast into plates, 1 cm thick, beat off, rub with salt and pepper.
4. Finely chop 100 g of cheese.
5. Drain the prunes and chop with a knife.
6. Mix with cheese, salt, optionally add a squeezed clove of garlic.
7. On each plate of meat we lay out 2 - 3 tsp of the filling and wrap it. You can fasten at will with a toothpick or thread (just wrap it).

By this time, the oven must have already warmed up. Wrap each roll in foil and bake for 30-35 minutes. lovers golden brown We recommend opening the rolls 5-6 minutes before the end of the baking time.

If you don’t want to cook everything at once, bake a couple, and send the rest in foil not to the oven, but to the freezer. But for the next dinner, a useful “semi-finished product” will be ready.

"Family" version of the roll

And if you need to treat unusual dish the whole family, you can spin not several small rolls, but one large one. To do this, lay out the beaten and salted meat on flat surface so that the pieces overlap.

We spread the whole filling, twist, as usual and bake in foil.

In addition to rolls or classic turkey steaks for weight loss, it is good to cook chopped cutlets for a couple.

• Grind 300 g fillet with a knife or in a food processor. The main thing is that we should not get minced meat, but just finely chopped meat. To do this, you can hold the turkey in the freezer - "stuck" it will be cut easily and evenly.
• We clean 1 small onion or half a large one, finely chop it and mix with minced meat.
• We stir in the egg, salt, season with black pepper, if desired, add a few peas of fragrant from the mill.
• If you want the cutlets to be more juicy, chop 1/3 of a bunch of greens and mix it with minced meat.

We spread the cutlets in a double boiler, pour water and cook for about half an hour. We serve immediately. These cutlets can also be baked in the oven. To do this, lay them out on a greased baking sheet and cook at 200 ° C for 20 - 25 minutes.

Serve hot with fresh tomatoes and cucumbers for garnish.

For those who want to have a hot dish for dinner in addition, we recommend trying baked carrots. If steam Brussels sprouts or string beans will not surprise anyone, then here it is possible to get something new!

• We choose small carrots - the cooking time will depend on this. We wash the vegetables with a sponge, as they should not be peeled.
• Lubricate a baking sheet or a small frying pan with oil, sprinkle with salt and spices - a set is best provencal herbs: basil, rosemary, thyme. Spread fresh chopped garlic for flavor.
• Dry the carrots with a towel and put in an oiled form. Stir it there well so that it is completely covered with salt and spices. Don't be afraid of oil this case there is very little of it - much less than in any salad dressing, it will not hurt weight loss even at dinner!

Finally, we put it in the oven, heated to 160 ° C for 12 - 15 minutes, then take it out, turn it over and set it for the same time. The indicator of readiness will be the softness of vegetables.

Healthy dinner is ready!

Steamed asparagus

When the soul asks for something more exotic, let's steam the asparagus, especially since this is a matter of a few minutes.

• We wash pieces of 7 - 8 shoots, pour water into the container of the double boiler. Salt the asparagus, pepper it, add any spices to taste and turn on the double boiler for 7-8 minutes. If you like crunchy vegetables, 6 will be enough.
• Sprinkle hot asparagus with lemon juice, if it is undersalted, serve with soy sauce or natural fat-free yogurt.

Dairy products for dinner

Speaking of healthy dinner recipes for weight loss, the topic of low-fat fermented milk products cannot be touched, because this is the most low calorie source squirrel!

If there is curd in pure form categorically do not want to, just add it to any of the dishes you have chosen from our list. With both hot asparagus and carrots, it will melt and feel like sour cream. This will make the dish not only more enjoyable, but also much more useful!

And when there is a desire, we will cook from it diet cheesecakes. If you make them in a double boiler, then such “baking” for dinner is not something that will not harm the waist, but, on the contrary, will make it thinner and the muscles more elastic.

• Mix 200 g fat-free cottage cheese with 2 chicken proteins.
• Add 1 tbsp. coarse flour.
• Mash 1/3 of the banana with a fork, combine it with the curd mass and beat everything with a mixer.

Everything is a little salty. If the sweetness obtained from a banana is not enough, focusing on the resulting consistency, either add a little more fruit, or add 1 tsp. stevia. Remember that it is sweeter than sugar.

We make small cheesecakes from the resulting mixture and put in a double boiler for 20 minutes.

You can also bake them in the oven: cover a baking sheet with baking paper, lay out cheesecakes and bake at 180 ° C for 25 - 35 minutes. Serve with low fat yogurt.

Of course, by adding raisins, dried apricots or prunes to them, we will get a wonderful protein-carbohydrate breakfast for weight loss, but that's a completely different story!