Diet recipes from available products. brown rice salad

Excess weight is a common and big problem in our modern society. Just in order to get rid of this excess weight, you should not absolutely refuse to eat or eat unappetizing, healthy foods. After all, you can lose weight deliciously and with pleasure. To do this, you just need to look through simple recipes for dietary main courses, recipes for dietary hot dishes, which are collected for you in this subcategory.

Diet cuisine is a friend of losing weight

Diet dishes for weight loss are the best option to lose extra pounds, while eating tasty and beneficial for the body. Such nutrition provides the body with the substances necessary for full functioning. The psyche will not be undermined, health will be preserved, and a decrease in body fat will please. Kilograms will slowly, but surely, melt.

Wrong thoughts about diet

In the view of many people, diet food is absolutely tasteless food that has to be swallowed with great anguish. This is a fundamental misconception. Diet food involves a menu consisting of dishes with a limited calorie content. Such food is not only healthy and tasty, but also delivers true gastronomic pleasure.

Ways to prepare diet meals

Dietary food somewhat limits the way food is prepared. Options involving frying, including deep-frying, are absolutely unacceptable. But modern kitchen appliances allow you to cook gourmet dishes in other ways.

Very tasty and, moreover, with minimal cost, you can cook diet meals in a slow cooker. Products are mainly steamed and stewed. You can also diversify the menu with many salads from fresh vegetables and fruits. With the right approach, delicious dietary dishes will make your table festive!

salad recipes

Salad "Freshness"

An effective and tasty way to get rid of extra pounds. A simple salad recipe for those who want to lose weight!

Ingredients:

• Beetroot - 200 Gr
• Carrot - 300 Gr
• Cabbage - 300 Gr
• Greens - to taste
• Lemon juice - to taste
• Olive oil - to taste

Preparation description:
1. Grate carrots and beets on a medium grater, finely chop cabbage and greens.
2. Mix vegetables, season with lemon juice and a little water.
3. Leave the salad in the refrigerator for 30 minutes, then season with olive oil and consume. We don't salt!
Salad for weight loss is ready. Bon appetit!

Servings: 4

Salad "Metelka"

Magic salad cleans your intestines from toxins like a broom! Hence the name. Delicious and healthy. Replace dinner with Metelka salad for 7-10 days, and you will noticeably lose weight.

Ingredients:

• Cabbage - 100 Grams
• Carrot - 1 Piece
• Apple - 1 piece
• Beets - 100 Grams
• Seaweed - 100 Grams
• Prunes - 50 Grams
• Lemon juice - to taste
• Vegetable oil - to taste

Preparation description:

Grind all the ingredients as you like. Mix in a large salad bowl and season with lemon juice and vegetable oil.
When refueling, be sure to stir often. There are many ingredients, the salad will turn out to be voluminous, but it is necessary that each piece is saturated with lemon juice and vegetable oil. Since these two products help digestion and break down the product into useful trace elements. Bon appetit.
Servings: 3-4

Salad "Ginger"

This is an incredibly easy weight loss ginger salad recipe that only takes a few minutes to make. The main highlight of the dish is the dressing. If you didn’t have any of the ingredients listed, it doesn’t matter, you can always replace with what is at hand.

Ingredients:

• Carrots - 2 Pieces
• Radishes - 100 Grams
• Ginger Root - 1 Teaspoon
• Parsley - to taste
• Rice vinegar - 1 teaspoon
• Ground garlic - 1 pinch
• Olive oil - 2 tbsp. spoons
• Maple syrup - 1 teaspoon (optional)

Preparation description:
1. First of all, wash and clean the carrots properly.
2. You need to grind all the ingredients of the salad in the same way, but how is up to you. You can grate, cut into cubes or circles, for example.
3. Next, wash and chop the radish.
4. Peel and chop the ginger root. It is he who promotes intensive weight loss.
5. Wash and dry some greens. In this case, it is parsley, but you can take another. Chop greens and add to salad.
6. There is little left to do: ginger salad for weight loss at home needs to be seasoned. To do this, in a small container, combine olive oil, rice vinegar, maple syrup. Add ground garlic, if desired - ground pepper and a pinch of salt (during diets, it is better to limit its use). Stir dressing properly.
7. Pour into salad, mix. Everything, the dish is ready to eat.

Servings Per Container: 2-3.

Salad "quick diet"

Today we have a quick diet salad for dinner with a mixture of lettuce and mozzarella cheese. Mozzarella has a lot of protein - 25 grams per 100 grams. Exactly what is needed. Unfortunately, like all cheeses, it is quite high in calories, usually 280-300 kcal per 100 g, depending on the fat content of the milk from which it was made. See the calorie content on the package, the lower the better. We'll take a small bite to make dinner really easy.

Ingredients:

• Salad mix "Arugula and radichio" - 1 pack 100-125 gr.
• Mozzarella cheese - 50 gr.
• Sauce/salad dressing:
• 1 st. tablespoons of olive oil
• floor st. a spoonful of lemon juice
• 1 teaspoon French mustard with crushed grains (sold in stores)
• 1 teaspoon of balsamic vinegar.

Preparation description:

1. Rinse lettuce leaves with cold water and pat dry with paper towels. If the mix is ​​in a sealed package, this step can be skipped.
2. Tear large radicchio leaves into small pieces and place them on a serving plate together with curly leaves of arugula.
3. Slice the tender Mozzarella cheese and scatter on top.

Prepare dressing:

1. Mix mustard, balsamic vinegar, lemon juice and olive oil.
2. Pour dressing over salad mix with tender cheese.

Serve immediately! Salad can be enjoyed at any time of the day. If you did everything right, such a dish will contain no more than 250 kcal.

Servings Per Container: 2-3.

Salad with beef and bell pepper

Ingredients:

• beef meat - 200 g,
• fresh tomato fruits - 1 - 2 pcs.,
• fresh fruits of lettuce green pepper - 1 pc.,
• head of purple lettuce 1 pc.,
• fresh favorite greens,
• sea ​​salt,
• ground pepper,
• olive oil - 3 tbsp. l.,
• mustard - 0.5 tbsp. l.,
• lemon juice - 1 tbsp. l.

Preparation description:

1. We thoroughly wash the beef, cook until tender in salted water.
2. Cool the meat and cut into thin strips.
3. We clean the onion from the husk and thinly cut with a knife into half rings.
4. Cut ripe tomatoes into slices.
5. We wash the sweet pepper, cut it in half and take out the stalk and seeds. Rinse the pepper again and cut it into thin strips.

Making a refill:

1. To do this, in a bowl, mix olive oil, mustard and lemon juice,
2. Add a pinch of salt and black pepper.
3. Mix all ingredients and season.

Salad with beef and bell pepper is served immediately to the table. Bon appetit!

Servings Per Container: 2-3

Red bean salad with olives

A juicy and bright salad will not leave indifferent adherents of a healthy diet!

Ingredients:

Preparation description:

1. Cut tomatoes and cucumber into quarters.
2. Drain the liquid from the beans, cut the onion into half rings, add the olives.
3. Season with lemon juice, olive oil, pepper and salt.
4. Sprinkle with chopped parsley. Bon appetit!

Servings Per Container: 2.

First course recipes

Lentil soup with spinach

Everyone knows about the benefits of lentils, but fresh boiled lentil soup with spinach will satisfy your appetite and satiate your stomach before you even look back. The successful combination of lentils and spinach gives the soup a rich characteristic taste.
Ingredients:

• spinach-120 gr.;
• a bunch of dill;
• celery root-200 gr.;
• green lentils - 8 tablespoons;
• bow -1 pc.;
• sour cream-170 gr.;
• hops-suneli-10 gr.;
• carrot-1 pc.;
• milk whey-180 ml;
• salt, sugar;
• sunflower oil;

Preparation description:

1. We wash the lentils. Putting a saucepan (2 l) on the fire and boiling water, throw in the lentils, reduce the fire and boil until half cooked (no more than fifteen minutes).
2. We clean the carrots and cut them into small strips, or three on a grater.
3. Cut up the celery root.
4. We chop dill with parsley and spinach.
5. Cut the onion into half rings.
6. Heat up the skillet thoroughly. We spread carrots, onions and celery on a hot pan, adding suneli hops to them, and fry until light golden.
7. Throw the vegetables into the pot with the lentils.
8. Pouring whey and sour cream, reduce the heat to a maximum and cook for no more than ten minutes
9. Salt, also add a little sugar to remove the sourness of the whey, add chopped herbs and mix the soup.
10. We let it brew under a covered lid, and pour into plates, season with sour cream and croutons or garlic bread

Servings:

Chinese soup with broccoli and fish meatballs

Chinese cuisine is famous for the fact that everything is prepared very quickly. This light Chinese soup with fish meatballs (from mackerel) and broccoli cabbage is no exception, and it takes no more than half an hour to cook.

Ingredients:

• broccoli - 250 g;
• fresh-frozen mackerel - 300 g;
• bouillon cubes - 2 pcs.;
• leek - 30 g;
• chili pepper - 1 pc.;
• chicken egg - 1 pc.;
• sea ​​salt, spices to taste.

Preparation description:

1. So let's start with meatballs. We separate the mackerel fillet from the bones, remove the skin, chop the fish very finely or chop the minced meat in a blender, season with finely chopped leek and red pepper, add a teaspoon of sea salt.
2. With wet hands we form small meatballs from minced fish. Chinese cuisine is famous for beautiful cuts and small but very beautiful culinary products. Meatballs need to be molded no more than a walnut, steam them for about 3 minutes.
3. We disassemble the broccoli into inflorescences, cook for a couple of 5 minutes, make sure that the cabbage becomes soft, but retains its green color.
4. Pour a liter of boiling water into the pan, add two cubes of chicken broth (you can replace it with regular chicken broth if you have a supply), add broccoli to the broth.
5. We put ready-made fish meatballs and finely chopped green part of leek leaves into the soup. We put the pan on the stove, bring the soup to a boil, immediately remove from heat.
6. Serve Chinese soup with broccoli and meatballs hot.

Servings: 4

With celery soup

Soup contributes to the normalization of metabolism, and as a result, soup calories are quickly burned, and the body is cleansed. Therefore, if you don’t like diets, but want to lose weight, cook diet celery soup!

Ingredients:

• celery - 250 grams,
• carrots - 150 grams,
• tomatoes - 150 grams,
• onion - 1 pc.,
• cabbage - 250 grams,
• bay leaf - 2 pcs.,
• peppercorns - 4-6 pcs.,
• salt - to taste (if possible, it is better not to put it at all).

Preparation description:

1. Peel the celery and cut into small cubes.
2. Peel the onion, wash and chop finely.
3. Peel and cut carrots.
4. Wash and shred the cabbage.
5. Wash the tomatoes and cut into cubes.
6. Place all vegetables in a bowl.
7. Pour in water, put bay leaf, peppercorns, salt and boil for 20-30 minutes until cooked

Servings: 6

Creamy roasted pumpkin soup with garlic

Cream of baked pumpkin soup with garlic is so fragrant and tasty that one serving is rarely enough. The secret of this pumpkin cream soup is in the special preparation of the ingredients and the successful combination of spices. The finished pumpkin cream soup will turn out to be very rich in taste, spices will help to strengthen it and grated ginger.

Ingredients:

• pumpkin - 400 gr;
• garlic - 3-5 cloves;
• carrots - 1 small;
• onions - 2 pcs;
• sweet paprika, ground black pepper - 0.5 teaspoon each;
• vegetable oil - 3 tbsp. l;
• sugar - 2 pinches;
• ginger (grated root) - 1-1.5 teaspoons;
• salt - to taste;
• water or broth (chicken, vegetable) - 1 liter;
• cream or sour cream, herbs - for serving soup.

Preparation description:

1. We disassemble the head of garlic into cloves, do not clean from the husk. We free the pumpkin from the soft center with seeds, cut off the crust with a thin layer. We cut the pulp into small cubes or plates. We put it in a baking dish or place it on a baking sheet (it needs to be greased with oil). We put in a hot oven, where we bake the pumpkin and garlic for about 20 minutes (until the pumpkin is soft).
2. At the same time, we begin preparing vegetables for the soup. Cut the onions into four parts, chop into thin strips. We cut carrots into small pieces.
3. Pour the oil into a heavy bottomed saucepan and heat well. We throw the onion, fry it a little until transparent, add two pinches of sugar so that the onion has a caramel flavor.
4. Add carrots, stirring, fry vegetables without changing color until soft.
5. We leave the carrots and onions to stew on a quiet fire, we return to the pumpkin. We take out the form from the oven, check the vegetables for readiness. We do not pour out the juice that stands out from the pumpkin, it will also go into the soup. Let the garlic cool down a bit.
6. Add spices to the carrots with onions, mix and heat until the aroma is enhanced.
7. We spread the baked pumpkin to the vegetables. We release the garlic from the husk, also add to the vegetables.
8. Pour in water or broth, covering vegetables. Salt to taste. Let the soup warm up over low heat. As soon as it starts to boil, we twist the fire to the quietest. Cook the soup for 10 minutes until the vegetables are ready.
9. At the very end of cooking, we rub peeled ginger root into the future cream soup. This is the case if no one objects to the presence of ginger in the soup. If someone does not like it, then it is better to grate the ginger and add it individually to the bowls when serving the soup.
10. Strain the soup through a colander. Grind vegetables with a blender, if necessary (if the vegetable puree is very thick), dilute with broth. Pour the contents of the blender into a saucepan with vegetable broth, stir. We taste for salt, adjust the taste if necessary.
11. You can immediately add cream to the soup and warm it up (do not boil!) Or put cream or sour cream in bowls before serving. Sprinkle pumpkin cream soup with herbs, a pinch of spices and serve with croutons or crackers. Bon appetit!

Servings: 6

Recipes for hot meat dishes:

Delicious meatballs with buckwheat

If you don’t know what to cook from yesterday’s porridge, which obviously no one will eat, cook cutlets with buckwheat and minced meat. Very tasty, economical and low-calorie dish.

Ingredients:

• boiled buckwheat - 1 tbsp.;
• minced chicken or meat (beef, pork or combined) - 400 g
• fresh or dried dill - 1 bunch
• selected chicken egg - 1 pc.;
• salt and pepper - to taste
• crushed breadcrumbs - for breading
• a little vegetable oil to grease the pan.

Preparation description:

1. Buckwheat must be brought to readiness. If you have ready-made buckwheat, then automatically skip this step. Rinse the buckwheat thoroughly and sort it out. Put it in a saucepan, fill with clean water. Bring to a boil and simmer until tender, about half an hour or less. You also need to cook minced meat if you have meat. Twist it in a meat grinder. It will be tasty and juicy if you take pork and beef in equal parts. But minced chicken will also turn out appetizing and not dry. Then thoroughly wash and chop the herbs. I used dill and green onions. But other types of greenery can also be used.
2. Mix all prepared ingredients. Beat in 1 large chicken egg or two small ones. Add salt, pepper and garlic to taste. If there is no dried, you can also use fresh, finely chopping it with a knife or passing it through a special press.
3. Mix the minced meat for cutlets with buckwheat. It should be homogeneous. Stir until it becomes more dense and does not fall apart when forming patties.
4. Form small balls and flatten them. But you can also make the traditional elongated shape of cutlets. Roll them in breadcrumbs. Instead, you can use wheat flour or crushed oatmeal.
5. Line a baking sheet or baking dish with parchment paper. Lubricate it with a little vegetable oil. Lay out the cutlets with buckwheat. Preheat the oven to 180 degrees. Cook the cutlets in the oven for about half an hour (maybe a little longer).
6. In order not to burn, you can cover with foil, and remove 7 minutes before the end of cooking. Then a ruddy crust will appear.

Servings Per Container: 2-3

Pork chops in the oven

Today I suggest you give up fried meat and cook pork chops in the oven. A recipe with a photo will help you avoid difficulties in cooking. Although they are prepared very simply, and even a beginner can handle it.

Ingredients:

• pork loin or tenderloin - 500 g;
• wine, apple or balsamic vinegar - 5-6 tbsp. l.;
• ketchup or tomato sauce - 2 tbsp. l.;
• vegetable oil - 3-4 tbsp. l.;
• granulated sugar - 1 tsp;
• chicken egg of the selected category - 1 pc.;
• milk - 100-150 ml salt - to taste;
• ground black pepper - a pinch
• dried garlic - to taste
• crushed crackers (cornmeal) - for breading.

Preparation description:

1. To prepare chops according to this recipe, you need meat from the ridge of the carcass, that is, loin or tenderloin, with a little fat. From the other part, the chops will turn out to be harsh. Cut the pork into portions.
2. Gently beat each piece of pork with a kitchen mallet. In order not to tear the chops, you can do this through cling film.
3. Prepare the marinade. Combine vinegar, ketchup or flavored tomato sauce, sugar, and vegetable oil. Other spices and salt do not need to be added yet.
4. Stir. I used dark balsamic vinegar, so the marinade is quite dark. But this did not affect the excellent taste of chops.
5. Place the meat in a container or bowl. Pour in the marinade and spread it evenly over the chops. Cover the container with a lid or tighten with cling film. Leave to marinate at room temperature for 60 minutes. And then rearrange in the refrigerator for a few more hours or immediately proceed to breading and baking.
6. Whisk the egg into the slightly warmed milk. Add salt and seasonings.
7. Stir until smooth.
8. Place the breadcrumbs or cornmeal on a flat plate. Dip each chop in the milk-egg mixture and roll in the breadcrumbs.
9. Line a baking sheet or large baking dish with baking parchment. Lubricate with a thin layer of vegetable oil. Arrange the breaded chops in a single layer. Bake in preheated oven until done. First, bake at a temperature of 220-200 degrees, after 10 minutes, reduce the heat to 180 and cook for about 10-15 minutes more.
10. Readiness check on the thickest piece of meat. If clear juice comes out when cut, then the pork chops are ready in the oven. They can be served.

Servings: 6

Meatballs with tomato sauce in a slow cooker

The dish is absolutely unpretentious, but it turns out delicious at home. I have no doubt that your relatives will ask for supplements.

Ingredients:

For meatballs:

For gravy:

• onions - 1 large onion;
• carrots - 1 pc. medium size;
• tomato paste (concentrated) - 40 g;
• salt - to taste;
• ground black pepper - to taste;
• ground coriander - a pinch;
• filtered water - 1 glass.

Preparation description:

1. First you need to boil the rice. Rinse thoroughly under running cold water and boil until tender. Or almost done. The main thing is that rice does not turn out to be porridge. Since a slow cooker will be involved in the preparation of the dish, you can boil rice in it. Especially if you have a pre-installed program for cooking rice. Let the cooked rice cool slightly before adding it to other ingredients.
2. You will need a lot of onions to make enough for the sauce and for the meatballs themselves. Therefore, take either one large onion, or a couple of small ones. Finely chop the onion and immediately divide it in half so as not to forget.
3. Wash, dry and chop a small bunch of fresh dill. Greens will make the taste of meatballs more original.
4. One or a couple (depending on how much you like this spicy spice) garlic cloves, peel and finely chop. Or you can pass through a special crusher.
5. Mix rice, minced meat, chopped herbs, garlic, ground black pepper, salt, eggs. Knead the minced meat well, beat off so that the meatballs do not fall apart during cooking in a slow cooker.
6. Form meatballs from minced meat. I make them in the form of small balls.
7. Roll them in a little flour. Lubricate the multivac bowl with vegetable oil. Set the mode "Frying" for 5 minutes. Fry meatballs on one side for 2.5 minutes and the same amount on the other.
8. In parallel with frying, you can do the preparation of the sauce. Cut the carrot into thin strips or grate on a coarse grater. There is no particular difference.
9. Mix it with the previously cut onion set aside. Add tomato paste, salt, ground coriander and pepper. If the pasta is too sour, balance it out with a small pinch of sugar.
10. Dilute the future sauce with water. Mix thoroughly.
11. Pour sauce over toasted meatballs. Close the instrument cover. Select the "Extinguishing" mode. Cook the meatballs in the slow cooker with gravy on this program for 20 minutes.
12. When the signal sounds and you open the lid, you will have tender, tasty and satisfying meatballs with thick tomato sauce ready.

Servings: 6

Chicken zrazy with mushrooms in the oven

It is easiest to cook chicken zrazy with mushrooms in the oven so as not to use excess fats that are undesirable on a diet. Appetizing dishes can be supplemented with vegetable salad and not worry about extra calories.

Ingredients:

• 1 large chicken fillet;
• 2 eggs;
• 1 pinch of salt and a mixture of peppers;
• 200 g of champignons;
• 1 tsp olive oil;
• 1 onion;
• 30 g of hard cheese with low fat content.

Preparation description:

1. Wash the mushrooms and cut into slices.
2. Peeled onion cut into large cubes.
3. At 0.5 tsp. olive oil, fry the onion over high heat until golden brown, stirring constantly.
4. We send chopped mushrooms to the onion, salt and pepper - the mushrooms will immediately give a lot of juice, without reducing the heat, stir them constantly until the moisture has completely evaporated.
5. Add the grated cheese to the mushrooms and mix.
6. Pass the chicken fillet through a blender and salt.
7. Add a couple of eggs to the fillet and mix the finished minced meat.
8. Put a tablespoon of minced meat on a wet plate and put a little cheese and mushroom filling on top.
9. We cover the filling with another spoonful of minced meat, form a cutlet with wet hands, and then put it on a baking sheet covered with foil (grease the foil with 0.5 tsp of olive oil).
10. We repeat the procedure, laying out the zrazy at a certain distance from each other.
11. We bake at a temperature of 200 degrees. After 25 minutes, the zrazy with mushrooms will be ready - they will turn pink on top, and take on a light crust from below.
12. Serve zrazy hot, the dish goes well with a salad of fresh vegetables with celery.

Servings: 4-6

Recipes for fish dishes

Grilled mackerel in the microwave

If you need to cook a dish, as they say, “in haste”, then grilled mackerel in the microwave, the recipe with a photo of which we offer, is just that. Baking fish on the grill is quite easy and simple, and most importantly, very quickly. In addition, this is a fairly inexpensive dish, and today it is important for many families.

Ingredients:

• mackerel (large) - 2 pieces;
• lemon - 1 piece;
• any spices for fish (this master class used a mixture of salt, dried garlic, basil, white mustard, ginger, thyme, parsley and onion) - 1.5-2 teaspoons
• granulated sugar - ½ teaspoon
• salt - 1-2 pinches;
• ground black pepper - 1/3 teaspoon.

Preparation description:

1. Mackerel must be rinsed under running water, cut off the head, cleaned and washed well from the inside. Mix all spices in a bowl. Then we generously rub them with the fish both inside and out, and also sprinkle it with freshly squeezed lemon juice.
2. We leave everything for half an hour so that the mackerel marinates well. Then place the fish on the grill.
3. Next, we send the prepared mackerel to the microwave. We cook in the “super-grill” mode (double grill) until fully cooked.
4. After about 14 minutes, grilled mackerel in the microwave will be ready, and will acquire a barely noticeable wonderful crust.
5. Now the mackerel must be removed from the oven and, before being cut into portioned pieces, let it lie down for just a few minutes.
6. Grilled mackerel cooked in the microwave is ready!

The main and most important advantage of grilling fish is that excess fat is removed during cooking, which makes it possible to include this dish in the diet category. However, the fish is quite juicy and tender. As a result, you and your family get a healthy, satisfying and low-fat dish with an unusual taste and delicate aroma of spices at the table.

Servings: 4

Steamed fish cakes

This recipe can be safely attributed to the diet, for the children's table is also suitable. Steamed fish cakes are a great way to “unload” after a long holiday. Their nutritional value is quite high, but the calorie content is low. The ingredients were not chosen by chance. Since the hake fillet is quite dry, you have to look for ways to make it juicier.

Ingredients:

• 2 fish (hake),
• 200 g salmon belly;
• 1 chicken egg;
• 1 onion;
• 2 sweet peppers;
• 3 tbsp flour;
• 0.5 tsp salt;
• spices;
• lemon and greens - for serving.

Preparation description:

1. Take two medium-sized hake carcasses and process them. Remove the skin, divide along the ridge line, select the bones.
2. Also clean the salmon bellies from the skin, check for bones, cut them into pieces.
3. Put the fillet pieces, salmon bellies, peeled and cut into several pieces of the onion into the bowl of the combine. You can make minced fish with a meat grinder, electric or manual. Of course, the combine will save a lot of time and effort.
4. Add salt, spices and drive in a chicken egg. In general, it is better to break the egg into a separate saucer to make sure that it is fresh. And then pour into the bowl of the combine.
5. Add the sifted wheat flour to the bowl.
6. We begin to grind all the ingredients to a state of homogeneous minced meat. Because of the abdomen, it will acquire a delicate pink hue.
7. Peel and wash the sweet pepper, cut into small cubes. You can take a fresh vegetable or frozen.
8. Stir the pepper pieces into the minced fish.
9. Cover the steamer bowl with cling film or foil - so that the juice from the cutlets does not flow out during the steaming process. With wet hands form patties and put them in a double boiler. Cover and set the timer to 40 minutes.
10. After the beep, gently open the lid and let the fishcakes cool down a bit. Then transfer them to a dish, serve with any side dish: vegetables, tomato rice, herbs.

Servings: 4

Salmon baked in batter
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Ingredients:

• Salmon - 500 g
• Sour cream - 50
• Chicken egg - 2 pcs
• Dijon mustard - 1 tsp
• Ground paprika - to taste
• Salt - to taste
• Ground black pepper - to taste

Preparation description:

1. Cut the salmon into portions.
2. Season, salt.
3. Prepare batter. To do this, beat eggs, mustard, sour cream, spices with a whisk.
4. Dip fish pieces in batter.
5. Pour into a baking dish.
6. Bake at 190 degrees for 15-20 minutes.

The recipe for "Salmon baked in batter" is ready, bon appetit!

Servings: 2

Pompano fish with vegetables

The Pompano fish is very similar to the flatfish. This is where the similarity ends. Fish on a vegetable pillow in the oven according to this recipe comes out juicy, soft, it does not smell of the sea, like mackerel.

Ingredients:

• zucchini 100 gr;
• 1 carrot;
• 1 pompanito fish;
• young potatoes 150 rams;
• vegetable oil - optional;
• black pepper;
• lemon;
• salt.

Preparation description:

1. Young zucchini, without peeling, cut into rings.
2. We cut young carrots in wide strips, for this it is convenient to use a shredder.
   If the carrot is no longer young, grate it on a fine grater.
3. Pompano fish is similar in luster to herring - but it has no smell. Defrost it (you can completely), wash and dry with a paper towel.
4. Cut off the head with gills, gut. To my surprise, the number of giblets is minimal.
5. Cut the pompanito fish into large pieces.
6. Boil new potatoes until half cooked, and regular potatoes until cooked.
7. In a small amount of water, simmer the zucchini and carrots, cool the vegetables.
8. Lubricate the form with vegetable oil or pour a couple of tablespoons of water.
   Place the potatoes in the bottom of a baking dish and sprinkle with salt and freshly ground pepper.
9. Lay out a layer of zucchini and a layer of carrots. For beauty, roll the stewed carrots into rings, the taste does not change, but the appearance of the dish will immediately change.
10. Lay out the fish pieces.
11. Sprinkle the fish with salt and pepper, if desired.
12. Bake fish with vegetables for 25-30 minutes until tender. If the skin of the fish is easily pierced with a toothpick, and the broth flows out of the hole, the fish is ready.
13. Cut the lemon into rings and cut each ring.
    Place the lemon between the pieces of fish or on the pieces themselves.

Serve the fish exceptionally hot, with vegetable salad, hearty homemade bread or homemade pickles. Bon appetit!

Servings: 1

Various diets offered for weight loss today do not surprise anyone. But you need to have great willpower to eat buckwheat or rice for a whole week. It is very difficult to endure such torture. A 100% guarantee that the weight will not return, alas, no. However, do not despair! It turns out that you can lose weight without torturing the body. Dietary cuisine will help with this. Recipes for dietary dishes are striking in variety and able to satisfy the most sophisticated taste.

Diet dishes for weight loss are the best option to lose extra pounds, while eating tasty and beneficial for the body. Such nutrition provides the body with the substances necessary for full functioning. The psyche will not be undermined, health will be preserved, and a decrease in body fat will please. Kilograms will slowly, but surely, melt.

Wrong thoughts about diet

In the view of many people, diet food is absolutely tasteless food that has to be swallowed with great anguish. This is a fundamental misconception. Diet food involves a menu consisting of dishes with a limited calorie content. Such food is not only healthy and tasty, but also delivers true gastronomic pleasure.

Diet food and calories

When eating dietary food, one important and simple rule is observed: more calories are spent than consumed.

Diet meals for every day will really help you lose weight!

Of course, you have to do arithmetic and count calories. We assure you, it is not difficult at all. Information about the calorie content of various foods is quite accessible to everyone. You can easily find it on the Internet. Some recipes for low-calorie dishes for weight loss even have a calorie calculation. And recipe calculators, presented on many diet food sites, allow you to perform the optimal calorie calculation and organize an individual balanced diet menu for yourself.

Ways to prepare diet meals

Dietary food somewhat limits the way food is prepared. Options involving frying, including deep-frying, are absolutely unacceptable. But modern kitchen appliances allow you to cook gourmet dishes in other ways.

Very tasty and, moreover, with minimal cost, you can cook diet meals in a slow cooker. Products are mainly steamed and stewed. You can also diversify the menu with many salads from fresh vegetables and fruits. Sea food is also shown. With the right approach, delicious dietary dishes will make your table festive!

Learning to plan a menu for every day

Healthy, healthy and low-calorie food is not difficult to prepare at home. We must remember one thing - in order to have an excellent physical shape, it is not enough to eat right, you should often be in the fresh air and exercise.

Recipes of dietary dishes for weight loss will gradually relieve you of unnecessary kilograms. You will feel lighter, more confident and younger.

Sample menu options

So, the decision was made to lose weight with the help of dietary nutrition. It is difficult to develop a menu on your own. The proposed variant of an approximate diet will help you navigate the selection of dishes. The diet is based on the fact that 1100 calories are spent daily. Dishes are easily replaceable, if you do not forget to take into account their energy value.

An example menu might look like this:

1 option

• Breakfast: porridge 200 grams (preferably oatmeal), cooked in low-fat milk with the addition of 50 grams of berries (can be fresh or frozen) and a cup of coffee. Sweeteners are excluded!
• Lunch: grated carrots (two medium-sized pieces), flavored with olive oil.
• Dinner: boiled buckwheat 100 grams, vegetable salad (dressing - oil, olive oil is better).
• afternoon tea: fruit cocktail (sliced ​​pear, apple, kiwi and nectarine) - half a glass will be enough. In addition, you should drink a glass of plain water or green tea.
• Dinner: boiled chicken (you can turkey), vegetable salad (dressing - oil).

Option 2

• Breakfast: cottage cheese 200 grams of minimum fat content, half a banana. Tea. Sweeteners are excluded!
• Lunch: grated carrots (two medium-sized carrots), one citrus fruit (any).
• Dinner: boiled rice 100 grams, steamed fish and stewed vegetables.
• afternoon tea: a quarter of dark bread with cottage cheese paste and a slice of tomato. Drink a glass of plain water or green tea.
• Dinner: vegetable omelette, vegetable salad (dressing - oil).

3 option

• Breakfast: porridge (oatmeal or any gray) 200 grams, cooked in skim milk. 1 apple. Unsweetened black coffee.
• Lunch: 20 grams of nuts and grapefruit (one small or part of a large one).
• Dinner: vegetable soup (200 grams).
• afternoon tea: a cocktail of berries (currants, blueberries, lingonberries, strawberries). Drink a glass of plain water or green tea.
• Dinner: cottage cheese casserole (minimum fat content!), fruit drink from sour berries.

These are basic options, on the basis of which you can choose a menu for a week, taking into account the calorie content of products.

How to go on a diet?

Nutritionists advise starting a diet on Saturday or Sunday. For most people, this is the weekend. It is better not to plan any events or country walks. Watch your body, because any change in nutrition is stressful for him. It’s good if you have the opportunity to calmly adapt yourself to a change in diet at home. And in your free time, you can make at least an approximate menu for the first week and look for interesting recipes for proper nutrition while losing weight.

First courses - tasty and healthy

Diet soups are almost perfect fat burners. They have a lot of useful substances and they are light. The process of losing weight along with eating vegetable soups will be much more active.

Rules for cooking diet soups

Products for making homemade healthy soup must be fresh, and seasonings must be natural. Salt should be kept to a minimum.

The soup cooks very quickly, so it retains the flavor of the food. For the future it is not boiled, it is certainly eaten fresh. The main rule is not to combine incompatible foods, for example, meat with cereals, fish with an egg.

Soups should be cooked on vegetable broths. Stems and leaves will also go into action. But meat broths are taken only secondary, the first water must be drained.

Interesting recipes for original soups

Do you want something interesting?

1. Soup with basil. His homeland is Italy. To prepare such a dish, a small onion is taken and finely chopped, and then sautéed in butter. Young green peas and a little vegetable broth are added to the onion. Onions with peas need to be simmered over low heat for a quarter of an hour. Then the peas are ground and transferred to a saucepan with broth, brought to a boil. A little cream and chopped basil are added to the finished soup.
2. Tomato soup. He, perhaps, is an exception in a number of dietary soups. To prepare it, you need 200 grams of veal and a couple of medium potatoes, which are boiled in a liter of water. 400 grams of peeled tomatoes and a small onion are added to the finished broth. After half an hour, the soup is ready. It remains to add very finely chopped sweet pepper, parsley and garlic. Cook for a few more minutes and let it brew. There are no dietary meat analogues to this soup.
3. Soup puree from zucchini or pumpkin. The recipe is simple and fast. Zucchini (pumpkin) cut into cubes and boiled. Grind with a blender. Add a little cream or butter, salt. It remains to boil the soup for a couple of minutes, and it is ready! This dish is best served with sour cream and herbs.

Meat in a dietary kitchen

Lean meats include beef, poultry, and rabbit. Diet cuisine completely denies frying, so the dishes are steamed or the meat is simply boiled. It is preferable to use the product in crushed form.

Dietary meat dishes are necessary for the human body, because they contain essential proteins. In addition, meat gives a feeling of satiety, and contains few calories.

Dietary beef dishes are distinguished by excellent taste. You can simply boil small pieces of meat, use the broth for soup, and serve the meat with stewed or fresh vegetables. As an alternative, goulash can also be prepared from pieces of meat by stewing meat with onions, carrots and tomatoes in a small amount of broth. If pieces of lean beef are stewed in sour cream sauce, you will get excellent beef stroganoff. In order for the dish to turn out to be really dietary, the beef must first be boiled and only then the rest of the ingredients should be added.

Excellent recipes can also be found for minced meat. These are cutlets, meatballs, meatballs, meatballs. The recipe in dietary cuisine does not differ from traditional recipes. The only condition is that all similar dishes are steamed..

Minced meat is suitable for making stuffed peppers, zucchini, cabbage rolls, casseroles and rolls. These dishes are an excellent example of dietary cuisine, as they combine meat with vegetables.

White meat is chicken, turkey and rabbit meat. It is distinguished by high taste properties and high content of animal protein. The meat is well digested without causing heaviness in the stomach. In addition, it is not at all difficult to cook diet dishes from chicken, rabbit, turkey.

Meat, as noted above, is consumed boiled, steamed or stewed. Boiled or steamed meat goes well with vegetables and natural spices. Stewed white meat in various sauces - tomato, sour cream, vegetable.

Interesting and delicious diet chicken breast dishes are cooked in the oven. Also, the breast is beaten and baked with vegetables and spices.

Lenten menu without fish is unthinkable. Fish is the most delicate taste and a storehouse of nutrients. Dishes from it are refined and appetizing. Fish can be baked, boiled and stewed just like meat. One of the easiest to prepare, but nonetheless exquisite recipe is fish baked in foil. In the prepared foil, in fact, the fish itself is put, a little lemon, spices, salt to taste. Then the foil must be carefully wrapped and sent to a preheated oven. Perhaps this is one of the most successful ways to cook fish.

Diet food and vegetables

Diet cuisine and vegetables are inseparable. They are stewed, boiled or simply consumed raw. It is preferable to use olive oil for dressing vegetable salads. Dishes are low-calorie, easy to digest and supply the body with minerals and vitamins.

One of the most useful and unpretentious dishes is a jacket potato. It is baked in the oven. It is also not forbidden to moderately add spices. You can eat such potatoes with fresh herbs.

Diet dishes from zucchini are also popular, because zucchini is also a low-calorie product. One of the most popular recipes for dietary cuisine is roasting zucchini in the oven. Modern dishes allow you to bake zucchini without any oil. It is enough to cut them into circles, arrange them in a heat-resistant container, sprinkle with spices and garlic and send them to the oven. The dish is prepared quickly.

Also, stews, cereals, casseroles, soups are prepared from zucchini. Pumpkin is prepared in the same way.

In general, almost any vegetable available can be used. But still, one of the most valuable in low-calorie cuisine is cabbage, especially cauliflower. Cauliflower diet dishes are not only healthy, but also have a unique taste. And its exclusivity is that proteins are instantly absorbed by the body. Cabbage is stewed, baked, soup-puree is prepared from it.

Dairy products in dietary cuisine are not only popular, but also irreplaceable. Not a single effective diet for weight loss can do without kefir, milk and cottage cheese. Dairy products are eaten with fresh fruits and berries.

But the king of dairy products in a low-calorie diet is undoubtedly cottage cheese. From this dietary product is prepared:

• independent dishes - cheesecakes, casseroles, pastas;
• diet dishes from cottage cheese in the form of mousses and cocktails with berries and fruits;
• cottage cheese and vegetable casseroles (for example, stuffed tomatoes with cottage cheese and chopped herbs).

Diet food for losing weight is a lifesaver. No need to exhaust yourself by giving up your favorite foods! After all, in fact, dietary cuisine differs only in a certain list of acceptable products and the technology for their processing. And for those who want to lose weight, such a kitchen will always provide delicious dietary dishes that will help to put the figure in order!

If you think the diet is pain, hunger, and sacrifice, then you must have been doing something wrong. That is why we have selected for you the best diet recipes for weight loss recipes at home can be made even by those who are not particularly good at cooking. Of course, you can always come home after a hard day's work or workout and reheat frozen meals, cooking everything in 5 minutes. However, this approach will not only not bring pleasure from such food, but will also be harmful to your health. Those recipes that we will introduce you to are absolutely easy to prepare, have an incredible taste and, most importantly, they can be prepared very quickly.

Features of dietary nutrition

The most basic thing you should remember about the principles of dietary nutrition is that healthy food can and should be delicious. Only under this condition it will be easy for you to adhere to the right diet, not to break one fine day and always be in a good mood, feeling cheerful and energetic.

What else you need to know about dietary nutrition:

• don't eat more calories than you can burn in a day. Calculate your daily allowance and do not exceed it
• divide all food into small portions so that food enters the body every two hours. Then the body will relax and will not store fat in reserve in case of hunger.
• Eat slowly, without being distracted by your phone, computer, or TV. Enjoy your meal and chew your food thoroughly before swallowing.
• don't forget about variety. The menu must contain sources of vitamins, as well as proteins, healthy fats and slow carbohydrates.

Sample menu for a week of diet food

What should breakfast, lunch and dinner look like with proper nutrition? We offer you an approximate version of a varied and healthy diet for each of the seven days of the week.

Monday.

Have breakfast with buckwheat porridge on the water, a salad of any vegetables, drink tea without sugar. For lunch, you can eat chicken soup or broth, a plate of vegetables with steamed or grilled fish. For dinner, cook rice pilaf with mushrooms, grated carrots and cabbage, a fermented milk product.

Tuesday.

Start your morning with oatmeal, for dessert - an apple or pear, unsweetened coffee. In the afternoon, have lunch with vegetable soup with rice, boiled chicken, vinaigrette, and fruit juice for dessert. You can have dinner with boiled beef on a pillow of fresh or boiled vegetables.

Wednesday

Breakfast: the same oatmeal and an apple, natural honey can be added to tea. For dinner, serve chicken borscht, mashed potatoes and fish cake. For the evening, you can make a vegetable stew, if you feel hungry - add a ham sandwich.

Thursday

In the morning you can treat yourself to a cottage cheese casserole and coffee. For lunch, you can get by with yesterday's borscht and chicken meatballs with buckwheat garnish. And have dinner with any fish - stewed or steamed, not forgetting the vegetable salad.

Friday

For breakfast, milk rice porridge with the addition of dried fruits, coffee is suitable. For dinner, cook soup from any vegetables, potatoes with beef goulash, salad. Dinner can be eaten yesterday - fish with vegetables.

Saturday

Breakfast is a three-egg white omelet, toast, and cocoa. Lunch - soup with chicken and vegetables, and for the second - vinaigrette and turkey fillet. For dinner, make chicken breast in foil and, as always, a lot of vegetables.

Sunday

In the morning, prepare yourself oatmeal with milk, fruit and tea. During the day, cook buckwheat soup with beef, and also bake fish with vegetables. For dinner, boiled chicken with a side dish of brown rice and salad is suitable.

And most importantly - do not forget to experiment and add your favorite seasonings, mixtures of herbs and spices, low-fat sauces to food. So you will give any dish personality and add taste and variety.

Diet dishes for weight loss - recipes at home with photos

Spaghetti with vegetables (420 calories)

Ingredients:

• 1 cup chopped salad pepper;
• 1 cup cooked durum wheat spaghetti
• ½ cup chopped red onion;
• 2/3 cup edamame;
• 1 tbsp olive oil;

Sauté peppers and onions in oil until translucent. Mix the contents of the pan with the edamame and pasta.

Many diet recipes for weight loss at home often include soybeans (edamame). They are ideal to cope with the feeling of hunger, they contain a lot of fiber and vitamins. This makes them one of the best additions to spaghetti.

Picnic for one (490 calories)

Ingredients:

• Beef for a hot dog;
• ½ cup baked beans;
• 1 whole grain hot dog bun;
• Half a tablespoon mustard and sweet sauce;
• 1 cup chopped melon.

Make a hot dog, season it with sauce and mustard, then serve with melon and beans as a side dish.

Do not worry about the fact that the hot dog is out of your diet. If you use lean beef, wholesome and low-calorie ingredients, and avoid high-fat dressings (as opposed to mayonnaise, cheese, etc.), then you will never go overboard. Also, this hot dog contains a lot of sodium.

Summer Farrotto (490 calories)

Ingredients:

• 90 grams of chicken breast;
• 1 cup yellow pumpkin;
• 1/4 cup chopped red onion
• 2 tbsp olive oil (divided into 2 parts);
• ½ cup spelled;
• 1 tbsp. parmesan and parsley.

Fry the chicken breast in 1 tbsp. olive oil, adding salt and pepper. Next, fry the pumpkin and onion in the remaining oil. Add spelt and add 2/3 cup water, bringing to a boil. Next, cook all 20 minutes on low heat, not forgetting to mix the contents. At the end, mix everything with chicken, parsley and cheese and serve.

Have you tried spelled? This is Italian wheat with a nutty flavor that contains a huge amount of nutrients such as magnesium, zinc, B vitamins, niacin, etc. It also contains a lot of fiber and protein.

Beef with vegetable salad (320 calories)

Most often, recipes for weight loss diet at home are based on chicken, although it is not uncommon to find lean beef, which is an ideal alternative and even has several advantages.

Ingredients:

• 2 cups of young greens;
• 90 grams of cooked beef (cut into cubes);
• 2 tbsp dry red quinoa;
• A quarter of chopped lettuce;
• Half a cup of broccoli florets;
• 2 tbsp olive oil;
• 1 tbsp red wine vinegar.

Prepare the quinoa, toss it in a bowl with the beef, herbs, peppers and broccoli. Drizzle with wine vinegar and olive oil.

With this recipe, you will forget what fast food is.

Bows with spring vegetables (370 calories)

Ingredients:

• 60 grams of durum wheat pasta (bows);
• Half a cup of artichokes;
• A quarter cup of peas and chopped red onion;
• 2 tbsp olive oil;
• 1 tbsp fresh chopped mint

Prepare pasta and dress it with olive oil, vegetables and mint. Sprinkle the top with salt and pepper to taste.

This dish contains a lot of fiber and will help to fill the stomach and eliminate the feeling of hunger for a long time. With him, you can easily say goodbye to midnight snacks.

Homemade Asparagus Soup (330 calories)

Ingredients:

• 120 grams of chicken breast;
• 1 cup vegetable soup;
• 1 cup chopped cabbage;
• 10 small stalks of asparagus;
• 2 tbsp dry quinoa;
• 2 tbsp soy sauce;
• 1/8 tbsp grated ginger root.

Bake the breast for 25 minutes at a temperature of 350 degrees, then chop it into pieces. While the chicken is baking, combine the quinoa, soup, and kale and bring to a boil. Simmer everything for about 15 minutes until the quinoa is cooked through, adding the chicken breasts at the end. Steam asparagus, toss with ginger and soy sauce, and serve with soup.

It has been proven that ginger contains a large amount of antioxidants and strengthens the immune system. That is why many recipes for weight loss for every day at home include fresh ginger without heat treatment.

Pork with vegetables (370 calories)

Ingredients:

• 120 grams of pork tenderloin;
• 1 cup green beans (steamed)
• 1 baked sweet potato;
• 2 tbsp chopped almonds.

Fry the pork with pepper and salt, then place in the oven with a frying pan for 15 minutes (at a temperature of 230 degrees). Cut into pieces when cool and serve with beans and potatoes. Sprinkle the top with chopped almonds.

Did you know that one sweet potato contains 438% of the daily value of vitamin A, which is essential to fight any infection? Enough impressive amount of vitamins for such a small and tasty dish.

Pizza (400 calories)

Delicious diet dishes for weight loss, the recipes of which we described above cannot be compared with healthy pizza! Yes, even when losing weight, you can eat such delicacies if you cook them correctly.

Ingredients:

• One Italian vegetarian pizza;
• 90 grams of broccoli;
• 1/4 cup black beans and chopped green onions
• 1 tbsp olive oil;
• 30 grams of lemon juice.

This is a fairly low-calorie meal, despite the presence of pizza. Few people would have thought that an effective diet could even include such dishes, but it is important to choose the right ingredients.

Baked Chicken with Mushrooms and Sweet Potatoes (382 calories)

Ingredients:

• Half chicken breast without skin;
• 1 cup chopped champignons;
• 1 tbsp. olive oil and chopped green onions;
• 1 medium sweet potato.

Preheat the pan to 200 degrees and bake the breast with mushrooms, onions and olive oil for 15 minutes. Place the sweet potato in the microwave for 5-7 minutes.

Sweet potatoes have a much lower glycemic index than regular potatoes, so eating them won't raise your blood sugar, which means it won't affect your waistline.

Shrimp with vegetables (430 calories)

Ingredients:

• Half a chopped cucumber;
• 1 cup cooked shrimp;
• 1/3 cup each chopped jicama and mango
• A quarter cup of chopped avocado;
• 1 tbsp. chopped onion and red pepper;
• 1 chopped tomato;
• A quarter cup of lemon juice;

The monounsaturated fats found in avocados can play a very important role in preventing belly fat.

Easy lasagne (350 calories)

Ingredients:

• Half a cup of durum wheat spaghetti;
• 2 cups spinach;
• 1/4 cup fat-free ricotta cheese
• One third of a cup of tomato sauce;
• 1 cooked chicken sausage;
• 1 tbsp chopped chili pepper.

Combine the pasta, chili, cheese and sauce, then crumble the chopped sausage on top and leave to soak.

Chicken and Cheesy Broccoli Soup (360 calories)

Ingredients:

• 1 cup each of broccoli and parsnips;
• 120 grams of chicken breast;
• 1 tbsp chopped almonds;
• 1/4 cup chopped cheddar cheese
• ¾ cup low-fat chicken broth;
• 1 tbsp lemon juice;
• Pepper and salt to taste.

Steam the parsnips and broccoli, then add the broth, cheddar and sprinkle everything with almonds. Bake chicken with lemon juice.

Unlike ordinary soup, cream soup has not only an incredible taste, but also allows you to get enough for a longer period.

Shrimp with zucchini, wild rice and chard (370 calories)

Ingredients:

• 8 large shrimp;
• 1 cup chard;
• 1 cup chopped zucchini;
• A quarter cup of dry wild rice;
• 2 tbsp. fresh cilantro and lime juice;
• 1 tbsp olive oil.

Fry the shrimp in olive oil over medium heat for about 4-5 minutes, season them with cilantro and lime juice. Steam the chard and zucchini for about 5-7 minutes. Prepare rice.

Shrimp have the fewest calories of all seafood, making them perfect for any diet.

Chicken Lemon Gazpacho (414 calories)

Ingredients:

• 110 grams of chicken breast;
• 1 cup stewed tomatoes;
• Half a sliced ​​lemon;
• 3 minced garlic cloves;
• Half a finely chopped cup of onion;
• A quarter cup of cucumber and green pepper;
• 1 tbsp. olive oil, fresh rosemary and white wine vinegar;
• Gazpacho.

Bake the chicken with olive oil in the sleeve at 180 degrees for about 25-30 minutes. Before that, cover it with lemon slices and rosemary. Combine all gazpacho ingredients in a blender, cool to room temperature and serve with chicken.

Garlic is not only an excellent seasoning for many dishes, but also allows you to burn fat more efficiently.

Tofu and Quinoa (320 calories)

Ingredients:

• 1 cup cooked quinoa;
• 60g extra firm tofu (cut into cubes)
• 3 tbsp. chopped red and green peppers;
• 2 tbsp chopped avocado;
• 1 tsp cilantro;
• 2 tbsp lime juice.

Mix all ingredients.

The lime juice in this dish not only adds spice, but also provides the body with a large amount of antioxidants, which allow you to better deal with stress, recover from stress and prolong youth.

Pasta carbonara with pesto (470 calories)

Ingredients:

• 1/3 cup each cooked green beans and chicken breast;
• ¼ cup each of pesto and grated Parmesan;
• 90 grams of cherry tomatoes;
• ¼ tsp pepper and salt;
• 1 cup prepared linguini

Mix all the ingredients, then add the cooked linguine and sprinkle everything with parmesan.

This dish is ready in 5 minutes!

Oriental Chicken with Lettuce (320 Calories)

Ingredients:

• 120 grams of lean turkey;
• Half a cup of chopped porcini mushrooms;
• 1/4 cup cooked and chopped edamame
• 1 tbsp chopped cloves of garlic;
• 2 large lettuce leaves;
• 2 tbsp chopped shallots.

• ½ tablespoon each of hoisin sauce and rice vinegar;
• 1 tbsp soy sauce.

Eastern gas station:

• Half a cup of red and green cabbage;
• Quarter cup each of chopped jicama and grated carrots;
• 1 tsp olive oil;
• ½ tsp rice vinegar.

Fry cabbage, jicama and carrots in a pan. Next, add the edamame to the lettuce leaf, place the onion on top and roll up. Drizzle with sauce and serve with chicken and mushrooms.

Replacing part of the meat in a portion with mushrooms allows not only to maintain the desired calorie content of the dish, but also to maintain a feeling of satiety for a long time.

Pork with roasted vegetables (405 calories)

Ingredients:

• 90 grams of pork tenderloin;
• 2 cups Brussels sprouts, sautéed on one tbsp. olive oil;
• 1 cup cooked butternut squash (cut into cubes)
• 1 tbsp pepper and ½ tbsp. salt.

Roast pork at 190 degrees and serve with vegetables

Brussels sprouts contain quercetin, which helps burn fat in the waist area and prevents its further accumulation.

Bison Burger with Mushrooms (374 calories)

Ingredients:

• 120 grams of lean beef;
• 1 mushroom on the grill;
• 1 slice red onion;
• 2 slices of tomato;
• 2 lettuce leaves;
• Whole grain bun.

Place the beef and mushrooms on the bun and top with the onions, tomatoes and lettuce.

Lean beef differs from chicken in that it contains less fat and more protein.

Salmon with lemon and dill (261 calories)

Ingredients:

• 150 grams of salmon;
• 1 tbsp l lime juice;
• 1 tsp finely chopped dill;
• 2/3 cup parsnips;
• One and a half cups of steamed broccoli.

Pour the dill lime juice over the salmon steak and bake for 15 minutes at 120 degrees.

Shrimp pasta and salad (465 calories)

Ingredients:

• Half a cup of cooked rigatoni;
• 90 grams of poached shrimp;
• Half a cup of grated tomatoes;
• 3 large finely chopped black olives;
• ½ tbsp pine nuts;
• 2 tbsp grated parmesan.

For salad:

• 1 cup Roman lettuce;
• Half a cup of chopped cucumber;
• ¼ cup chopped tomatoes;
• 2 tbsp balsamic vinegar.

Mix pasta, olives, shrimp, tomatoes and pine nuts, top with grated Parmesan. Serve with salad.

Pine nuts help release the hormones that make you feel full, so they can be a great way to curb hunger.

Grilled Sea Scallops with Lemon Juice and Sage (496 calories)

Ingredients:

• 90 grams of scallops;
• One and a half cups of fried pumpkin acorn;
• 2 cups kale, sautéed with 2 tbsp. olive oil;
• 2 tsp canola oil and lemon juice;
• ½ tsp ground sage.

Heat a frying pan over high heat and pour oil into it. Add the scallops and cook, without turning, until golden brown (about 2 minutes). Next, turn the scallops over and also fry them for 30 to 90 seconds. After that, sprinkle them with lemon juice and sprinkle with sage. Serve with cabbage and pumpkin.

Scallops are high in protein, which can speed up the weight loss process. Scientists at the University of Washington have shown that increasing the amount of protein from total daily calories from 15% to 30% allowed us to lose 4 kg in 3 months.

Cheesy Vegetarian Pasta (439 calories)

Ingredients:

• Half a cup of durum wheat pasta;
• Half a cup of low-calorie ricotta cheese;
• 1 cup zucchini;
• 1 cup peeled and chopped canned tomatoes;
• ¾ cup chopped spinach;
• 1 tbsp olive oil.

Cook vegetables over medium heat, then toss with pasta and cheese.

Try to eliminate meat dishes from your diet for one day a week. According to research in The American Journal of Clinical Nutrition, partially limiting your meat intake will help you maintain a healthy body weight.

Beef with teriyaki and vegetables (506 calories)

Ingredients:

• 90 grams of beef (cut into cubes);
• 2 tbsp teriyaki sauce;
• 2 tbsp olive oil;
• 1 tbsp mustard-honey sauce;
• 1/4 cup each chopped carrot, water chestnut, and pepper
• Half a cup of chopped broccoli and brown rice.

Marinate beef in teriyaki for 30 minutes. Heat the olive oil in a saucepan and sauté the beef for about 2 minutes. Add the vegetables and cook for about 5-7 minutes more until the beef is browned. Serve with a serving of rice.

Shrimp and Broccoli Pasta Salad (312 calories)

Ingredients:

• 120 grams of cooked shrimp;
• ½ cup each cooked durum wheat pasta and steamed broccoli;
• 4 sun-dried tomatoes (cut in half);
• 1 tsp capers;
• 2 tbsp red wine vinegar;
• Half a teaspoon of oregano;
• Quarter tsp onion powder.

Mix all ingredients and serve cold.

According to studies, shrimp contain omega-3 fats, which not only have a positive effect on all body systems, but also allow you to maintain a feeling of satiety for longer.

Chicken Parmeggiana with Penne (437 calories)

Ingredients:

• 120 grams of chopped grilled chicken;
• 1 cup spinach;
• ½ cup each of tomato sauce and pasta (feathers);
• One and a half tablespoons grated parmesan.

Spinach is high in lipoic acid, which plays an important role in energy production and helps regulate blood sugar levels.

Roast beef with butternut squash soup (450 calories)

Ingredients:

• 90 grams of thinly sliced ​​beef tenderloin;
• Half a cup of chopped shiitake mushrooms;
• Half an onion;
• 1/3 cup cooked bulgur
• 2 tbsp olive oil;
• ½ cup butternut squash soup.

Fry beef with onions, mushrooms and serve on bulgur.

Bulgur is a whole wheat cereal that cooks very quickly and has less calories and fat than brown rice.

Reef bass (561 calories)

Ingredients:

• 180 grams of finished reef perch;
• A quarter cup of raw pistachios;
• Half a cup of cooked millet and bok choy;
• 4 tbsp soy sauce;
• 2 tsp sesame seeds;
• Half a cup of cooked sweet peas.

Mix plain and pistachios, then top with millet, bok choy and fish. Drizzle with soy sauce and sprinkle with sesame seeds. Serve with sweet pea garnish.

According to studies, people who add pistachios to meals while on a diet lose more weight.

Jambalaya with vegetables (360 calories)

Ingredients:

• 1 vegetable burger;
• 2 tbsp. corn and salsa;
• Half a cup of cooked brown rice;
• ¾ cup squash and zucchini;
• 1/4 cup finely chopped red onion;
• Half a cup of chopped salad pepper;
• 1 tbsp olive oil, pepper and salt to taste.

Prepare a vegetable burger and cut it into pieces, mixed with rice, salsa and corn. Toss vegetables with olive oil, pepper and salt and bake for 15-20 minutes.

Try to use only brown rice, it contains 5 times more fiber than white rice.

Cod with rosemary, polenta and beans (352 calories)

In fact, you can eat delicious food without harming your figure. It's just that many of our eating habits are laid down in our childhood by our parents. And changing them is sometimes not so easy. But you can. The main thing is not to buy junk food and not to tempt yourself with its presence in the refrigerator. You have to cook with what you have. So get moving faster

I found many interesting recipes in the Fast Fat Burning book. She tells how to quickly burn body fat, and in addition to a delicious menu, she has a lot of other useful information about losing weight. For example, which fat burners are effective, or tips from fitness trainers.

Lose weight with FFB. For 300 rubles I bought this interesting guide to rapid weight loss. The information is all in essence, only verified by professionals. They advised FFB in the gym, and now I myself can give advice to anyone on how to burn fat correctly and what mistakes should not be made while doing so.

I use a rule I once heard in some program: prepare food for a week and store in containers in the refrigerator. After all, the biggest excuse after a hard day's work is fatigue and lack of time to cook. So we fill the stomach like a trash can with the first thing at hand. And so you already have everything ready - it remains only to warm up!

Dropped 8kg. without sports, just adjusting the diet. And about the rule not to eat after six - nonsense, this is only suitable for those who go to bed at 8 pm, after "Good night, kids." With the modern rhythm of life, the rules are changing.

The hardest thing for me is to slowly chew and drink water. The hand always reaches for coffee or, at worst, for tea. Why is the simplest always so difficult?! Thanks for the weight loss recipes!

These diet recipes for weight loss for every day are perfect!

Proper nutrition is not a one-time event, but a way of life. Just one fine day you need to make friends with the body and understand what is good for him and what is harmful.

You can create a low-calorie menu in a variety of ways. Perfect for a diet are dishes baked in the oven, stewed in a slow cooker, steamed, fried in a dry frying pan without oil. The main secret of preparing dietary dishes for weight loss is not only in controlling the fat content of foods, but also in the proper balance of fats, proteins and carbohydrates.

Diet meals for weight loss for every day with calories

When compiling a daily menu, for those who are on a diet, it is best to pay attention to dishes baked in the oven or steamed. Both methods of heat treatment make it possible to preserve the maximum amount of useful substances in the products used and only insignificantly increase their calorie content.

Oven Recipes

Roasting in the oven is the perfect way to cook meat or vegetables so that they are tasty, aromatic, but not greasy. Cook in the oven using foil or a special baking bag to keep all the juices in the dish.

Stuffed zucchini - 70 kcal

In a full-fledged diet, meat must be present as a source of animal protein, iron, and potassium.

When choosing meat, give preference to one that has more protein but less fat. The ideal option is a turkey, it contains 22% protein.

You can also take lean beef, veal, rabbit or chicken breast. Cook meat with various vegetables. For example, with zucchini.

For meat-stuffed zucchini, prepare in advance:

• 500 grams of young zucchini;
• 250 grams of lean beef;
• 200 grams of tomatoes;
• 100 grams of salad pepper;
• 75 grams of onion;
• 75 grams of carrots;
• dill;
• clove of garlic.

First, prepare the minced meat. Scroll meat, carrots, onions, tomatoes and garlic in a meat grinder. Salt, pepper and stir. Wash the zucchini and cut lengthwise, remove the seeds with a spoon. Put the minced meat in the resulting "boats" and send the zucchini to the oven for 20 minutes at 200 degrees.

Lasagne with zucchini - 53 kcal

Another secret that will help you prepare delicious diet meals for weight loss is the usual recipes loved by everyone, in which high-calorie ingredients can be replaced with more dietary counterparts. For example, make lasagne with zucchini as pasta sheets.

For this lasagna, take:

• a couple of zucchini;
• 200 grams of low-fat cottage cheese;
• 1 egg;
• 4 tablespoons of tomato sauce;
• 100 grams of Mozzarella;
• 40 grams of Parmesan;
• a few basil leaves

Prepare Lasagna Light like this:

1. Cut the zucchini with a vegetable peeler into thin long strips. Rinse them in salted water and pat dry on paper towels.
2. Finely chop the basil, mix with cottage cheese and a raw egg.
3. Grease a small baking dish with olive oil and lay out the first layer of zucchini leaves. Spread a little curd filling on top of them, pour over it with a small amount of sauce and place pieces of Mozzarella.
4. Make 3 or 4 more such layers (as long as the products last). At the end, sprinkle the lasagna with Parmesan, grated on a fine grater, and bake the dish for half an hour at 180 degrees.

Diet dishes in a slow cooker

A faithful assistant to modern busy housewives is a slow cooker. You can cook a wide variety of dishes in it, including dietary ones.

Squids in sour cream - 87 kcal

Seafood is ideal for a diet table, as it has practically no calories, but it is very tasty and healthy.

Squid is a great way to add protein to your diet.

Take:

• half a kilo of squid;
• bulb;
• 50 grams of dill;
• a tablespoon of vegetable vegetable oil;
• 75 grams of low-fat sour cream;
• salt.

Prepare like this:

1. Clean the squid, cut into strips. Chop the onion and dill.
2. Set the “Stew” mode in the multicooker and sweat the onion in vegetable oil until transparent.
3. Next, put the squid on the onion and cook the food together for another 5 minutes. You don’t need to simmer them for too long, otherwise the seafood will become “rubber”.
4. 2 minutes before the end of cooking, add sour cream to the bowl, salt its contents and sprinkle with dill. Mix everything and hold it under a closed lid for a couple of minutes.

Serve the squid with poached rice or couscous.

Lazy cabbage rolls - 112 kcal

You can cook ordinary cabbage rolls, but without adding sour cream and using lean meat. And it will be quite a dietary dish. However, we will prepare quick cabbage rolls with chicken.

In the view of losing weight, diet food is something tasteless, but necessary to lose weight. Let's try to dispel this myth and prove that diet meals are not only healthy and help to reduce weight, but also tasty. You can even prepare diet desserts for the sweet tooth without harming the figure.

• Diet food prescribes necessary and beneficial for the body. Fatty, smoked, refined foods, sweet juices and sparkling water are excluded from the diet.
• The calorie content of diet food is usually 1300-1500 kcal per day. It is recommended to adhere to the following rule: spend more calories than take them with food.
• In the diet, preference should be given to fresh fruits and vegetables.
• Dietary dishes are recommended to be prepared by boiling, baking or steaming. These cooking methods can significantly reduce the calorie content of food.
• Complete meals (breakfast, lunch and dinner) allow 2-3 small snacks between main meals. Small portions and fractional meals avoid "hungry" attacks.
• For better metabolism and removal of toxins, 1.5-2 liters of clean water should be consumed.

Diet food: recipes with photos

In the preparation of diet food, recipes for weight loss are not difficult and do not require a lot of time. We offer several simple dietary recipes for normalizing weight.

Healthy diet "Orange" cocktail for breakfast

In a blender, yellow or orange bell peppers, carrots, persimmons, 100 g of low-fat kefir or yogurt are mixed. Poured into glasses. A healthy dietary vitamin breakfast is ready.

Tuna Salad: Diet Food, Simple Recipe

1. Leafy green lettuce is laid out on a large platter.
2. Pieces of canned tuna and quarters of a boiled egg are placed on top.
3. Tomatoes are cut into slices and placed evenly on the dish.
4. sprinkle with soy sauce, decorate with olives, chopped green onions and herbs (dill, parsley, basil).

Diet celery soup with meatballs

1. Chopped vegetables are lowered into boiling water: stalks of petiole celery, sweet bell pepper, carrots.
2. Meatballs are formed from turkey or chicken mince and dipped in boiling vegetable broth. Salt the soup to taste and cook for 20 minutes.
3. You can add your favorite spices and finely chopped dill or other herbs to the finished soup.

Diet vegetable casserole

1. For casseroles, you can use any vegetables: sweet bell peppers, cauliflower, Brussels sprouts, onions, carrots, eggplant, pumpkin.
2. Vegetables are washed, peeled and cut into large pieces in a bowl. Black pepper and other spices are added to the vegetable mixture to taste. Salt a little and pour over with a small amount of vegetable oil.
3. The baking dish is greased with vegetable oil and filled with a vegetable mixture. Vegetables are covered with foil and placed in the oven for 30 minutes at a temperature of 200 degrees.
4. Two eggs are beaten with milk and salted. The mixture is poured into a mold with vegetables, sprinkled with grated cheese and baked for another 10-15 minutes until fully cooked without foil.

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