Easy and quick diet dinner for weight loss: recipes. What to cook for dinner? Easy and tasty recipes

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

What to eat for dinner to lose weight

To get rid of the problem of obesity, you must follow many different rules. Many of them relate to the evening meal, 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 a light dietary dinner in the evening, the body will quickly cope with it and give the brain a signal that the feeling of hunger has been 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, you need to understand that by refusing junk food, you are doing a good deed for the body. Proper nutrition can be delicious! The sample recipes below will prove this fact!

Low calorie and light dinner

Do not know, ? Write down the recipe for chicken breast with vegetable garnish. This light dish will 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 the boiled chicken broth over the vegetable mixture.
4. Turn on a slow fire on the burner and put the stew to stew for half an hour.
5. Eat one serving of stew and a medium piece of meat for dinner.

Protein

Many nutritionists consider this option the most correct. Proteins are quickly absorbed by the body and contribute to the strengthening of many tissues. A great option for natural weight loss would 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. Cut egg pancakes into thin strips, place in a container with broth and chicken meat.
5. A portion of a diet dinner for weight loss is ready!

Hastily

Quick diet meals for weight loss will be useful to those people who do not have time to create exquisite culinary masterpieces. A good option would 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 the diet menu not only for dinner, but also for breakfast. So, to prepare this dish, you will need:

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

The process of preparing a diet dinner for weight loss:

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

Festive

If you have made a firm decision to monitor your figure and have already developed the right diet, do not let the festive events frustrate your grandiose plans! Yes, during the holidays the tables are always bursting with a huge amount of food, but you will have a recipe for a wonderful diet dish that will help you save yourself from extra pounds. This is a salad of shrimp and crab sticks. In addition, it can be prepared for a 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 of experienced chefs, you will learn how to cook turkey diet dishes and understand how to use cottage cheese for dinner with benefits. After watching this video, you will learn what to eat to lose weight, and get a lot of valuable information about the rules of diet food for weight loss!

from turkey

Light salad

Cottage cheese dinner

In a slow cooker

The evening meal should consist of foods containing a minimum of fat and simple carbohydrates. White chicken meat, sea fish and fresh vegetables are best suited for this. They can be boiled, steamed or baked in the oven. Today's post contains simple recipes for a light dinner.

Cottage cheese casserole

This low-calorie dish is prepared without the addition of flour or semolina. Therefore, it is ideal for a family dinner. To create it you will need:

• Half a kilo of cottage cheese with a low percentage of fat content.
• A couple of eggs.
• Tablespoon of sugar.
• A handful of raisins, dried apricots or prunes.

Having figured out what to cook a light meal for dinner, you need to understand exactly how to do it. The yolks are rubbed with cottage cheese and combined with pre-prepared dried fruits. Proteins, previously whipped with granulated sugar, are carefully introduced into the resulting mass. The finished dough is laid out in an oiled form and baked at two hundred degrees for no longer than half an hour.

Rabbit in pots

This recipe for a light dinner will surely interest those who cannot imagine their meal without meat. It involves the use of a large number of vegetables and dietary rabbit fillets. This time you will need:

• A couple of tomatoes.
• 400 grams of rabbit meat.
• 4 cloves of garlic.
• Medium carrot.
• Small bulb.
• Celery stalk.
• Bay leaf, salt and black peppercorns.
• A tablespoon of tomato sauce and sour cream.

Washed, chopped and stuffed with garlic rabbit meat is placed on the bottom of the prepared ceramic pots. All this is salted, and then smeared with a mixture of sour cream and tomato sauce. Laurel leaves, peppercorns and chopped vegetables are placed on top. Pots are 2/3 filled with drinking water and sent to a preheated oven.

Potato and meat casserole

This dish will certainly interest those who have not yet decided what to cook minced meat for dinner. It is made from simple and easily accessible ingredients that go well together. This time you will need:

• Half a kilo of potatoes.
• Large carrot.
• Half a kilo of any minced meat.
• A couple of large spoons of sour cream.
• A couple of bulbs.
• Salt, any spices and butter.

Any novice cook can easily prepare this light dish for dinner. First, peeled potatoes are poured with salted water and boiled until tender. Then a small piece of butter is added to it and mashed into a puree. Spread half of the potato mass on the bottom of the oiled form. Minced meat, fried with carrots and onions, and the rest of the puree are distributed on top. All this is smeared with sour cream, sprinkled with grated cheese and removed for heat treatment. Cook the casserole in a well-heated oven for at least forty minutes.

Meatloaf

The recipe for this gourmet dish will surely be appreciated by those who have not yet decided what to cook minced meat for dinner. The meatloaf made according to it has a pleasant taste and high nutritional value. Therefore, they can satisfyingly feed the whole family. To create it you will need:

• 700 grams of any minced meat.
• 4 eggs.
• Large bulb.
• A couple of cloves of garlic.
• Salt, herbs, spices and vegetable oil.

Three eggs are poured with cold water, boiled until tender, cooled, peeled and put aside.

Chopped garlic, salt and spices are added to minced meat. A raw egg is also sent there and kneaded well. The resulting mass is spread evenly on a cling film. Boiled eggs are placed on top and a roll is formed. The resulting semi-finished product is sent to an oiled baking sheet and baked at one hundred and ninety degrees. As a rule, the duration of heat treatment does not exceed forty-five minutes. The readiness of the roll can be judged by the presence of a golden crust.

Caviar from blue

We draw your attention to one of the simplest eggplant recipes for dinner. It involves the use of a certain set of ingredients, so check in advance if you have at your disposal:

• 5 ripe eggplants.
• A teaspoon of salt.
• 30 milliliters of sunflower oil.
• 150 grams of mayonnaise.
• Salt and fresh herbs (dill, cilantro or parsley).

This eggplant dinner recipe does not require specific culinary skills. Therefore, it will certainly be appreciated by novice housewives who do not have enough experience in the intricacies of cooking. Washed vegetables are baked in a heated oven, dipped in cold water, peeled and sent under pressure. After a couple of hours, the blue ones are ground in a meat grinder, mixed with salt, mayonnaise, chopped herbs and vegetable oil. Ready-made caviar is served with baked fish, boiled potatoes or toasted toasts.

Braised chicken

This low-calorie white meat can be safely served for dinner. A light dish goes well with vegetable side dishes and does not harm the figure. To prepare it you will need:

• 700 grams of chicken fillet.
• 250 milliliters of kefir.
• A couple of cloves of garlic.
• A bunch of dill, salt and aromatic spices.

The washed meat is cut into small pieces and marinated. The chicken breast is kept in kefir mixed with chopped dill, salt, spices and crushed garlic for half an hour. Then it is laid out on a dry hot frying pan, poured with the remnants of the marinade and stewed under the lid until fully cooked.

Baked chicken fillet

This simple yet satisfying dish is perfect for a family dinner. It is served exclusively hot and goes well with vegetable or cereal side dishes. Having figured out what to cook easy for dinner, you need to stock up on all the required products. This time you should have:

• 300 grams of chicken fillet.
• 200 milliliters of kefir.
• A couple of cloves of garlic.
• Salt and paprika.

Before cooking the chicken breast in kefir, it is washed and cut into not too large pieces. Then the meat is poured with a mixture of fermented milk product, salt, paprika and chopped garlic. All this is covered with food polyethylene and sent to the refrigerator. Not earlier than an hour later, the marinated chicken is laid out in a refractory form and sent to the oven. Bake it at one hundred and ninety degrees for about thirty minutes.

Vegetable casserole with cottage cheese

This low-calorie and very tasty dish will surely be appreciated by those who want to know what to cook for dinner without meat. Due to the abundance of vegetables, such a casserole does not overload the body with hard-to-digest foods and saturates it with all the necessary vitamins and minerals. To prepare it you will need:

• A couple of potatoes and young zucchini.
• 250 grams of low-fat cottage cheese.
• A couple of bulbs.
• 4 small carrots
• 30 grams of good hard cheese.
• Bell pepper (preferably green).
• 180 milliliters of sour cream.
• 4 eggs.
• Tablespoon of semolina.
• ¼ cup chopped parsley.
• ½ teaspoon ground coriander.
• Salt and vegetable oil.

Having understood what to cook for dinner without meat, you need to understand the intricacies of the process itself. Vegetables are washed, peeled and seeds are peeled and chopped. Carrots, potatoes and zucchini are grated, pepper and onion are cut into medium-sized cubes. Vegetables are combined in one bowl. Cottage cheese, semolina, sour cream, eggs, salt and spices are also added there. Everything is well kneaded and sent to an oiled form. Cook a vegetable casserole with cottage cheese at a moderate temperature for an hour. Shortly before the end of the heat treatment, it is sprinkled with grated cheese.

Diet vegetable casserole

For dinner, it is usually advised to serve something light and low in calories. Therefore, this dish is the best fit for all criteria. To prepare it you will need:

• A couple of young zucchini.
• Small fork of cauliflower.
• A couple of tomatoes and onions.
• Bulgarian pepper.
• Carrot.
• 150 grams of frozen green beans.
• A couple of eggs.
• 100 grams of hard cheese.
• 150 milliliters of 10% cream.
• Salt, dill, herbs de Provence and vegetable oil.

Cabbage inflorescences and chopped beans are boiled in salted boiling water and thrown into a colander. Then they are sent to a frying pan, in which there are already browned onions and carrots. Pepper, tomato slices, salt and spices are also laid out there. All mix well and continue to simmer over low heat.

At the bottom of an oiled heat-resistant form, fried circles of zucchini are placed. Sautéed vegetables are evenly distributed on top. Layers are alternated until the products run out. All this is poured with a mixture of beaten eggs and cream, sprinkled with grated cheese and sent to the oven. Such a light dinner is prepared quickly. After forty minutes, a hot casserole can be served at the table.

Vegetable salad with cottage cheese

This tasty and low-calorie dish is ideal for an evening meal. It does not overload the body and will not cause insomnia. In addition, this easy dinner is prepared quickly and simply. To create it you will need:

• 150 grams of tomatoes.
• A clove of garlic.
• 50 grams of cucumbers and bell peppers.
• A teaspoon of sesame and flaxseeds.
• 10 grams of onions.
• A tablespoon of sunflower oil.
• 100 grams of fat-free cottage cheese.
• Salt, herbs and ground pepper.

Washed vegetables are cut into arbitrary pieces and put in a deep bowl. Mashed cottage cheese, chopped herbs and crushed garlic are also added there. A ready-made light salad of fresh vegetables is salted, seasoned with spices and poured with vegetable oil.

Baked trout

This delicious dish has a pleasant honey aroma. It can be served with any vegetable side dish without fear of harming the figure. To prepare it you will need:

• 4 trout fillets.
• A tablespoon each of thyme and chopped shallots.
• 3 art. l. honey.
• Salt and red pepper.

Washed and dried fillets are smeared with a sauce made from honey, thyme, onion, salt and spices. The trout prepared in this way is immediately laid out in an oiled form and cooked under the grill for twelve minutes. Serve hot baked fish for dinner. It is usually eaten with mashed potatoes or vegetable salad.

Salmon in pots

This simple and satisfying dish does not require any additions. It is served hot and is ideal for an evening meal. To prepare it you will need:

• Half a kilo of salmon fillet.
• 200 grams of carrots.
• 60 milliliters of sour cream.
• 100 grams of leeks.
• Juice of half a lemon.
• 120 grams of tomatoes.
• A tablespoon of soy sauce.
• Cheese, salt, fish seasoning and Provence herbs.

Having figured out what to cook a light meal for dinner, you need to consider in detail the technological process. The washed and chopped fish is salted, sprinkled with spices and herbs, sprinkled with lemon juice and soy sauce. After ten minutes, sour cream is added to it. Marinated pieces of salmon are laid out in portioned ceramic pots, alternating with chopped vegetables, poured with a small amount of drinking water and sent to the oven. Cook the fish at an average temperature for about half an hour. Then it is sprinkled with grated cheese and baked for another ten minutes.

Pink salmon with sour cream and mushroom sauce

This interesting and very fragrant dish will surely interest those who have not yet decided what to cook for a light fish dinner. Pink salmon baked according to this recipe is great for both children's and adult menus. Therefore, it can feed the whole family. To prepare it you will need:

• A whole carcass of pink salmon.
• 200 grams of frozen forest mushrooms.
• A couple of bulbs.
• 5 large spoons of sour cream.
• 130 milliliters of milk.
• 100 grams of good hard cheese.
• Lemon, salt, spices and herbs.

Washed fish is cut into portions and put in a suitable bowl. Salt, seasonings and lemon juice are also sent there. All mix well and leave for twenty minutes.

While the pink salmon is marinating, you can make the sauce. For its preparation, onions are fried in an oiled pan, boiled mushrooms, milk, sour cream, salt, spices and herbs are added to it. Mix everything well, bring to a boil and immediately remove from heat.

The marinated fish is placed in a heat-resistant form, poured with sour cream and mushroom sauce and sent to the oven. After a quarter of an hour, it is sprinkled with grated cheese and returned to the oven, heated to two hundred degrees, for another twenty minutes.

Quick Cheese Omelet

This delicious and simple dish is prepared with readily available ingredients. And the whole process takes a minimum amount of time and effort. To make this omelet you will need:

• 3 eggs.
• 50 grams of good hard cheese.
• 3 teaspoons pasteurized milk.
• Salt, aromatic herbs and butter.

Eggs are driven into a deep bowl and combined with milk. The resulting mixture is salted, seasoned with aromatic herbs and shaken with a whisk. Then all this is carefully poured into a heated frying pan with butter and fried for several minutes on both sides. The finished omelet is sprinkled with grated cheese, folded in half and kept covered for thirty seconds. Before serving, it is decorated with fresh herbs and slices of vegetables.

Omelet with spinach

This simple dish is distinguished by its presentable appearance and high cooking speed. It contains only readily available and relatively inexpensive components, including:

• 100 grams of Emmental cheese.
• 5 domestic eggs.
• 30 grams of parmesan.
• A pound of spinach.
• 200 grams of leeks.
• Breadcrumbs, salt, spices, olive oil and butter.
• 250 grams of fresh ricotta.

Pour a couple of tablespoons of olive oil into a heated frying pan and fry finely chopped leek rings in it. After a couple of minutes, the washed spinach is sent there and cooked all together until the resulting liquid is completely evaporated.

In a separate bowl, combine raw chicken eggs, salt, any aromatic spices, ricotta mashed with a fork and grated parmesan. Shredded emmental cheese and fried greens are also added there. All are beaten well with a whisk and poured into an oiled mold sprinkled with breadcrumbs. Bake an omelet with spinach in a well-heated oven for at least half an hour. To check the degree of readiness of the dish, it is pierced with a wooden toothpick. If it remains dry, then everything is in order and the omelet can be served. If traces of the egg mass remain on it, then the form is briefly returned to the oven.

Before you start compiling an evening menu, calculate how many calories your family can eat before bed. On average, this is 20% of the daily diet. Moreover, a woman needs 1500-2000 kcal per day, which means that she can afford 300-400 kcal for dinner. A man needs 2500-3000 kcal, respectively, his evening meal should contain 500-600 kcal. Children spend even more energy per day, so their dinner cannot be lighter than 580 kcal. Just don't be scared - this does not mean at all that you will have to cook individual dishes for each family member. It's just that someone will have a larger portion, someone will have a smaller one. The main thing is to exclude from the menu all flour, semi-finished products, smoked meats and mayonnaise. However, everyone is familiar with these enemies of the figure, and not many people know how fat the cottage cheese should be, what vegetables and fruits should be discarded, and whether it is possible to eat meat in the evening.

Without potatoes

What associations arise with the phrase "low-calorie foods"? Of course, vegetables and fruits. These are indeed one of the lightest representatives of the grocery basket, but among them there are insidious "accumulators" of fats. For example, potatoes. The fact is that this tuber, beloved by the inhabitants of our country, contains fast carbohydrates that instantly affect the waist. If you decide to pamper your family with fried potatoes, then from 100 g of the dish everyone will receive 163 kcal. And that's not to mention deep fat. Such a dish will immediately give 270 kcal. Peas, garlic, sorrel and horseradish are next on the list of not the easiest vegetables. True, it is simply impossible to eat more than 100 grams of these green representatives. The rest of the vegetables: cabbage, carrots, eggplant, tomatoes, peppers and zucchini - green light. The main thing is to cook them correctly. Keep in mind that the more you put butter, sour cream or mayonnaise, the more calories you make your dish. For example, just chopped cucumbers (100 g) and tomatoes (100 g) provide 38 kcal. As soon as they are seasoned with mayonnaise, the energy value increases to 140 kcal. You don't even need to fry the vegetables. For them, the ideal heat treatment is stewing, steaming and boiling.

No bananas

Dinners in the summer are simply impossible to imagine without fruits and berries. First, it's delicious. Second, it's helpful. But in order for them to remain exclusively a source of vitamins and microelements, and not become the cause of extra pounds, in the evening you will have to give up some of them. First of all, bananas should be set aside until morning. Only 200 grams of this fruit provide 90 kcal, the same amount we get from mashed potatoes with milk (100 g). Also, do not abuse grapes in the evening: in addition to the fact that it can lead to bloating, these berries are not the lowest calorie (64 kcal). Be careful with peaches (especially canned ones), cherries, kiwis and cherries. If you are a lover of grapefruits, strawberries, cranberries and currants, you are in luck. You can eat these fruits and berries with almost no restrictions - they have very few calories. True, this is taking into account the fact that you will not add sugar. It almost doubles the energy value. Also, do not replace fresh fruits with canned and jam. Any processing carries additional calories. Compare: in 200 g of fresh apples there are only 66 kcal, if they are baked with sugar, it turns out 120 kcal, in jam - 266, and in an apple pie even more - 330 kcal.

Without dietary curd

The next in the ranking of healthy and easy food are fermented milk products, namely cottage cheese and yogurt. The latter is especially respected by young ladies who are losing weight, who completely switch to it. In principle, yogurt can restore harmony, but it must be correct. Only the label will help to understand the abundance of yogurt. In no case do not take yogurt-creams, bio-gurts, yogurts and so on. They are a pathetic parody of the real product, which is proudly referred to simply as "yogurt". This rule does not apply only to products with the prefixes "bio" and "prebio". Such products are real yogurts, but they additionally contain useful live microorganisms.

With cottage cheese, things are even more complicated. It would seem that you want a light dinner - go to the shelf with low-fat sour-milk products, and success in parting with extra pounds is guaranteed. In fact, recently nutritionists are increasingly leaning towards cottage cheese with normal fat content. The fact is that recently a substance called “CLA” was discovered in this product. According to scientists, it is it that prevents the deposition of fat in the body. And the most interesting thing is that the higher the percentage of fat in cottage cheese, the more CLA it contains. By the way, with a 9% product you will eat 155 kcal, with an 18% product - 229 kcal. Ideally, cottage cheese should be eaten “clean”, but almost no one does this. To make the dish really tasty and healthy, do not put jam or marmalade in it. They are sources of "bad" sugar, which is sure to settle on the thighs. It is better to put some berries in the cottage cheese: 2 tbsp. spoons of raspberries, 1 tbsp. a spoonful of currants and 1 tbsp. a spoonful of blueberries - this will add only 15 kcal to the cottage cheese. Women should not give up fermented milk products at all, because they are champions in calcium content. And this is not only healthy hair and nails, but also the absence of cellulite. The fact is that calcium limits the accumulation of fats, which means it fights with unpleasant bumps.

Without a liver

If you think that dinner and meat are incompatible things, then you are deeply mistaken. You should refuse only fatty pork, a piece of which will give you 491 kcal, and lamb (209 kcal). In the evening, you can afford chicken white meat containing healthy protein, veal or beef. Ideally, they should be boiled or grilled - so they do not lose their useful qualities and do not gain extra calories. As for offal (liver, kidneys, heart, ventricles), then you should be more careful with them. Despite the fact that they have few calories, they can greatly harm the body. After all, in animals, as in humans, all toxins are deposited in the kidneys and liver. So, if the cattle were fed low-quality products or antibiotics, do not expect anything good from dishes from such offal. There are no restrictions on seafood. Cook shrimp, squid, octopus and mussels. And don't be afraid of oily fish. It contains omega-3 polyunsaturated fats that promote weight loss. According to recent studies, if you introduce salmon, tuna, halibut into the diet of a person sitting on a low-calorie diet, he will lose half a kilogram of excess weight per day.

Avoid in the evening:

• cookies "Cracker" (416 kcal)
• waffle cake (539 kcal)
• walnuts (646 kcal)
• raw smoked sausage (514 kcal)
• halva (510 kcal)
• seeds (580 kcal)
• toffee (430 kcal)

Menu for the week

Day of the week	Dish
Monday - 305 kcal	As a main course, prepare pumpkin pancakes. For 4 servings, you will need 200 g of peeled pumpkin, 1 cup of flour, 1 tbsp. a spoonful of sugar, 4 tbsp. tablespoons of vegetable oil. First, cut the vegetable into slices and cook it in a water bath until tender. Rub through a sieve, add sugar, flour and mix everything until smooth. Roll the resulting dough into a long roller and cut into 20 identical pieces. Give them a rounded, slightly flattened shape. Fry the pancakes in hot oil on both sides until golden brown. Boil cauliflower as a side dish. To please your loved ones a little sweet, offer them honey (no more than 3 tablespoons) and a cup of aromatic tea.
Tuesday - 380 kcal	For an omega-3 boost, cook salmon the Chinese way. First connect 2 tbsp. spoons of soy sauce with 1 glass of pineapple juice, 3 tbsp. spoons of dry white wine, 2 tbsp. tablespoons of sugar and boil the resulting mixture to half the volume. Salmon fillet (800 g) cut into strips, pepper, fields with a part of the sauce and cool (30 minutes). Then place on a greased baking sheet and bake until done. Rice is the perfect accompaniment to this hot dish. Drink green tea.
Wednesday - 340 kcal	On Wednesday, make a very simple dinner. Cook chicken breast in sweet and sour sauce. First, cut the fillet into pieces. Then marinate them for 10 minutes in a sweet and sour sauce that you can buy at any store. After that, send the chicken to the pan and fry it for 3 minutes. Prepare a salad of fresh vegetables for the breast: you can add tomatoes, cucumbers, radishes, bell peppers to it. Sprinkle everything with lemon juice. If you can't do without the dressing, add some olive oil. For drinks, offer apple, tangerine or orange juice.
Thursday - 330 kcal	If you prepare a cottage cheese dessert with fruit and berry sauce, you will delight all the sweet tooth in the family. Make sure that in your refrigerator, in addition to cottage cheese, there are mangoes, peaches, orange liqueur, strawberries. First, mix 600 g of a fermented milk product with 2 tbsp. spoons of honey. Send the resulting mass to the refrigerator. For the sauce, peel and finely chop the mango. Scald the peach, remove the skin and remove the pit. Wash strawberries. Mix prepared fruits and berries with 3 tbsp. spoons of powdered sugar, 2 tbsp. spoons of liquor.
Friday - 170 kcal	On this day, arrange a vegetable dinner. Prepare the stew. Boil a head of cauliflower, 1/2 cup peas, a cup of beans. Dice zucchini, eggplant, 2-3 pcs. sweet pepper, 2 onions. Put all the vegetables in a saucepan, add slices of 2 tomatoes (without skin). Put salt, bay leaf, black pepper, mint greens and carcasses for 15-20 minutes. 2-3 minutes before cooking, add 4 cloves of garlic.
Saturday - 350 kcal	If you have free time on the weekend, prepare a gourmet dinner with veal rolls. Peel 2 pears, cut each into 4 pieces. Sprinkle them with parmesan, nutmeg, salt, leave for 10-15 minutes. Cut 600 g of veal into 8 slices and beat. Put a pear on each piece, roll up the roll and tie it up. Salt. Roll the rolls in flour and fry in a mixture of butter and olive oil (50 g and 2 tablespoons, respectively) until golden brown. Then pour them with 1 glass of white wine, let stand for a while and add 2 tbsp. spoons of cognac Cover with a lid and simmer for 10 minutes. Wine can be served with this dish.
Sunday - 360 kcal	On this day, you can offer your loved ones peppers stuffed with cottage cheese, and baked apples with honey and cinnamon. To make the first course, cook 4 pcs. sweet pepper, 400 g cottage cheese, green onions, 2 tbsp. tablespoons chopped dill. Cut the cap off the pepper and remove the seeds. Mix cottage cheese with finely chopped onions and herbs. Stuff the pepper with curd filling, cool and cut into rings.

Dinner Stars

	Valeria In the evening, it is better to prefer protein to all other products. Doctors have long established that the calories that we get, for example, from fish, are burned by the body much faster than those found in vegetables. For myself, I deduced the ideal formula for a light dinner - this is low-fat cottage cheese. Better buy grain, it is very tasty. However, the usual can be diluted with yogurt.
	Anna Semenovich Many women think that the best way to lose weight is diet. And they begin to exhaust themselves with painful hunger strikes, from which more harm than good. After all, it is stress for the body. I never go on diets and I do not advise you. Want to be slim - eat a little bit of everything and, most importantly, not at night. No dinners are needed: neither light nor dense. Let the last meal be 5 hours before bedtime.
	Katya Lel A light dinner should be healthy. If you care about the figure, do not eat anything fatty, fried and spicy at night. Only dietary meats and fish, steamed or baked. Also, try not to drink your food. As far as I know, liquid disrupts the digestion process. The only drink allowed is green tea, but this should also be kept to a minimum.

Easy dinner for weight loss, recipes for a balanced and nutritious menu that leads to the loss of extra pounds are very diverse. Recipes for a light dinner for weight loss are 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. It is necessary to follow simple rules, choose the right products, then a low-calorie dinner will not do any harm. It is also necessary to understand that not only dinner should be healthy and healthy, but also the right lunch for weight loss. A person loses weight, following all the recommendations on the preparation of the table and diet, and when he leads a healthy lifestyle.

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 nutrients, 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 a person leads a lifestyle.

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. You should take 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 spoonful of low-fat yogurt and a little cinnamon. Mix all the ingredients of the salad, except for the beans, in a blender. Pour the green beans with the sauce that turned out and season the dish with herbs.

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

• tuna in own juice 1 can;
• 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 dish 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 prepare this 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 must be soaked and laid 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 together with chicken fillet, fillet cut 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.

Everyone is familiar with the phrase that makes you eat breakfast and lunch, but advises you to give dinner to the enemy. Should you follow this advice? In fact, even if you are losing weight, you should not refuse dinner. Prolonged fasting will force the body not to spend, but to store calories. Therefore, dinner is not only possible, but also necessary, but it must be done correctly. Eating should be no later than four hours before bedtime. Dinner should be light and fully digested by the time you go to bed.

Features of dietary evening meals

A diet dinner that won't damage your figure is not as difficult to prepare as it might seem at first glance. It is enough to include in it foods that are quickly absorbed, a minimum of fats and carbohydrates. Meat for dinner is not recommended, the exception is completely lean poultry or beef, cooked without the use of oil. But in this case, it is necessary to eat minimal portions. Most often, preference is given to fish and vegetables. Dishes containing starch, fats, as well as fatty, fried, legumes are strictly prohibited for dinner.

Also, at the evening meal, the following important rules must be observed:

• The menu should be dominated by boiled and steamed protein dishes. Seafood and fish are welcome. You can also add fermented milk products to the list - kefir, yogurt, cottage cheese.
• Portion size is also extremely important. Ideally, it should be between 250 and 300 grams. This is quite enough for saturation, but not too much so that the extra calories remain in the form of body fat.
• Most importantly, even the lightest dinner should take place no later than three to four hours before bedtime. During sleep, digestive processes slow down, so by the time you fall asleep, it is important that all the food has time to digest.

Having learned these rules, you can go directly to the preparation of a dietary dinner.

Vegetables

Vegetable dishes are the basis of a dietary dinner. They do not contain many calories, but they are very satiating.

Zucchini with mushroom sauce

Vegetables are the perfect choice for dinner if you are on a diet. This dish is not only dietary, but also very tasty. And most importantly, it does not contain meat and animal fats, so it is quickly absorbed and will not harm the figure.

Compound:

• One natural yogurt.
• Medium sized zucchini.
• About 300 grams of fresh or frozen zucchini.
• A small bunch of dill.
• Pepper and salt to taste.

Cooking process:

1. Peel the zucchini and cut into slices half a centimeter thick.
2. Place the zucchini in a deep saucepan and cover with water.
3. Put the pot on the fire and simmer until they are soft.
4. While the zucchini is cooking, cut the mushrooms into small pieces.
5. Then the mushrooms are baked in a microwave oven for about five minutes at a power of 600 watts.
6. Chop the dill, mix it with yogurt, pepper and salt.
7. Pour the mixture over the mushrooms.
8. Drain any excess liquid from the zucchini and pour over the sauce.
9. Simmer for another three to five minutes.

Salad

Salads prepared without the use of mayonnaise or sour cream are the perfect complement to a diet dinner. You can cook them quickly, and get enough until the very night.

Light shrimp salad

Salads are not only tasty and varied, but also very easy to prepare. Shrimp salad is a great choice for dinner if you don't have much time to prepare it and you need to choose a healthy diet food.

Compound:

• Shrimp fresh or frozen.
• One lemon.
• White cabbage.
• Yogurt without additives.
• Pepper and salt.

Cooking process:

1. Boil shrimp in lightly salted water and peel.
2. Chop the cabbage and mash it, adding a little salt.
3. Mix cabbage with shrimps, add pepper and drizzle with lemon juice.
4. Top the salad with yogurt.

Warm salad in a slow cooker

We are used to eating salads cold, but this dish differs from other dietary options precisely in that it is eaten slightly warmed up. The unique taste and exceptionally healthy composition make this salad the perfect choice for a diet dinner.

Compound:

• 150 grams of chicken breast.
• One red onion.
• A couple of bell peppers.
• One lemon.
• One cucumber.
• Olive oil.
• Greens to taste.
• Salt.

Cooking process:

1. Boil the chicken breast in water with a little salt.
2. Cool the chicken and cut into slices.
3. Chop onion, pepper, cucumber.
4. Mix vegetables with chicken, add greens.
5. Put the salad in a slow cooker and heat up slightly.
6. Season the finished salad with lemon juice and oil.

Meat

Lean meat can be eaten for dinner only if it is cooked without oil and frying. The main thing is to choose small portions and the right addition to the side dish.

Beef with broccoli

Lean beef and broccoli are a great option for a diet dinner. Roasting without the slightest addition of oil makes the meat healthy and does not add extra calories to it, and broccoli will allow you to maximize the taste of the dish and make it more nutritious.

Compound:

• 150 grams of lean beef.
• 200 grams of broccoli.
• A teaspoon of vegetable oil.
• Pepper.
• Salt or soy sauce.

Cooking process:

1. Rub beef with pepper and salt or sauce.
2. Wrap the meat in foil for baking.
3. Bake in the oven at 180 degrees for 40 minutes.
4. While the meat is cooking, boil the broccoli in lightly salted water.
5. Drain the water from the broccoli and lightly fry in a little oil.
6. Remove the meat from the oven and cut into slices.
7. Serve with cooked broccoli.

Chicken breast with vegetables

Chicken breast contains a minimum of fat, so this dish is considered the best option for dinner. In combination with vegetables, it becomes not only healthy, but also very nutritious and tasty. Chicken with vegetables will fill you up until the evening and will not hurt your diet.

Compound:

• 100-150 grams of chicken fillet.
• White cabbage.
• String beans.
• Carrot.
• A couple of tomatoes.
• A small zucchini.
• One bulb.
• Head of garlic.

Cooking process:

1. Boil chicken breast in water with salt.
2. Cut vegetables into equal pieces.
3. Put all the vegetables in a saucepan or clay pots.
4. Pour the chicken breast broth over the mixture.
5. Simmer for half an hour on low heat.
6. Cut the breast and serve with stewed vegetables.

Fish

Fish is the preferred option for dinner. It is easily digestible and contains many useful substances.

Diet salmon steak

Salmon is known as a dietary fish, so salmon steaks are the best choice for dinner. It is best to fry steaks in a pan with a non-stick coating - this way you will avoid using oil. If necessary, you can use a small amount of vegetable oil.

Compound:

• 200-300 grams of salmon.
• 100 grams of mango.
• 100 grams of pineapple.
• Ginger.
• Asparagus.
• Black salt.

Cooking process:

1. Grind mango and pineapple in a blender until smooth.
2. Add some ginger and black salt to the fruit.
3. Cut the salmon steak into small pieces.
4. Dip each piece in mashed potatoes and fry in a pan over high heat until a golden crust forms on the surface.
5. While the steaks are frying, steam or boil the spraju.
6. Serve steaks with asparagus.

Potatoes with fish in a slow cooker

With the use of this dish, you should be moderate - starchy foods are not the best solution for dinner. But cooking it in the healthiest way possible and eating it in small portions on a healthy diet won't hurt. And the taste of the dish will decorate any meal.

Compound:

• Fillet of red fish.
• A couple of potatoes.
• One lemon.
• Pepper and salt.

Cooking process:

1. Rub the fish pieces with salt and pepper.
2. Pour water into the multicooker.
3. Cut potatoes.
4. Place the fish pieces and potatoes in the slow cooker.
5. Slice the lemon and place on top.
6. Turn on the multicooker for half an hour.

Dessert

Desserts are not a dieter's best friend, but with the right approach, you can decorate a diet dinner with a delicious dish.

Berry parfait

If you love to indulge in dessert, then berry parfait is the perfect choice for dinner. Such a dessert includes a minimum of carbohydrates, which means a minimum of harm to the figure. An ideal addition to a diet dinner.

Compound:

• 150 grams of cottage cheese.
• Half banana.
• A handful of fresh or frozen berries.

Cooking process:

1. Put half of the cottage cheese on a whiskey glass or a small vase.
2. Place a quarter of a banana cut into small pieces on top.
3. Arrange berries on top.
4. Put the remaining cottage cheese on the berries.
5. Lay the remaining banana quarter on top.
6. Serve with green tea or spices.

Drink

Some drinks will not only not harm the diet, but also make it more effective. It is only important to choose the right composition.

Smoothie their kefir with cucumber

It is best to take it for dinner, as it starts working after about 12 hours. The taste of a smoothie can seem a bit exotic, especially if you're used to sugary drinks. But its effect exceeds all expectations.

Compound:

• 0.5 liters of fat-free kefir.
• One fresh cucumber.
• A little parsley and dill.
• Red and black pepper.

Cooking process:

• Kefir warm up to room temperature.
• Cucumber grate on a fine grater.
• Finely chop the greens.
• Mix kefir with cucumber and herbs.
• Add a little black and red pepper in a ratio of two to one.
• Stir the mixture thoroughly.

You will find 3 more light dinner ideas in the following video:

You can use these recipes or invent your own - the main thing is to follow the basic rules and do not forget about calories. Refreshed with delicious and healthy dishes, you can calmly wait for the night without suffering from hunger. In this case, you do not have to worry about the fact that extra calories will remain with you in the form of fat on the abdomen or thighs.

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