The best diet recipes. Low-calorie dishes for weight loss - recipes

Diet meals- these are dishes that contain a small amount of calories and help maintain a figure.
Dietary meals are very important for human body. Even if you have a perfect figure, your body still sometimes needs a diet to keep your figure in good shape. Also, if you have a certain desire to cleanse your body of toxins and toxins, then you need to periodically clean it. And in this case, nothing will help you better than eating diet foods.
Many of us are sure that dietary dishes cannot be appetizing, tasty at all. However, this is absolutely not the case. Diet food maybe not that tasty, but very, very tasty. You just need to know how to cook such dishes correctly and what products to use. Don't believe? Then pay attention to this subcategory. After all, in this subcategory for you are collected the most interesting and healthy recipes diet meals.
So, for example, here you can find recipes on how to cook diet meals for weight loss, low-calorie diet meals in a slow cooker, as well as diet meals from chicken, zucchini, cottage cheese, fish, meat, minced meat and other equally delicious low calorie recipes. It is especially convenient that in this category are simple recipes dietary dishes with photos. Such recipes are convenient in that with their help the cooking process is greatly simplified, and you can also borrow the method of serving and decorating, which is also very pleasing. Is not it? Choose the most interesting and delicious recipes, how easy and fast you can cook delicious diet meals for weight loss and start cooking. And be sure that with such recipes, cooking diet meals will bring you a lot of positive emotions. And be healthy!

06.03.2019

Kulich according to Dukan

Ingredients: cottage cheese, oat bran, starch, turmeric, sesame, egg, baking powder, milk powder

If you are on the Dukan diet, I suggest you cook a delicious and easy-to-cook Easter cake for Easter. The recipe is quite simple.

Ingredients:

- 200 grams of cottage cheese;
- 35 grams of oat bran;
- 30 grams of corn starch;
- 5 grams of ground turmeric;
- 10 grams of black sesame;
- 1 egg;
- 5 grams of baking powder dough;
- sugar substitute;
- powdered milk.

21.02.2019

Diet cake for Easter

Ingredients: cottage cheese, honey, egg, starch, bran, baking powder, raisin, walnut, candied fruit

Ingredients:

210 grams of cottage cheese 2%;
- 3 tablespoons honey;
- 2 eggs;
- 2 tablespoons potato starch;
- 4 tablespoons bran;
- 1 tsp baking powder;
- raisin;
- hazelnuts;
- candied fruits.

24.12.2018

Ratatouille in a slow cooker

Ingredients: eggplant, zucchini, tomato, onion, Bell pepper, garlic, basil, oil, salt, pepper

Ratatouille - National dish France. Today I prepared a recipe for this amazing dish in a slow cooker.

Ingredients:

- 1 eggplant;
- 1 zucchini;
- 3-4 tomatoes;
- 1 onion;
- 1 sweet bell pepper;
- 3 cloves of garlic;
- 2-3 sprigs of basil;
- 70 ml. vegetable, olive oil;
- half tsp salt;
- a pinch of ground black pepper.

19.07.2018

Pollock marinated with carrots and onions

Ingredients: pollock, carrot, onion, tomato paste, vinegar, lemon juice, salt, pepper, bay leaf

Recipe for lovers fish dishes. Cooking delicious hot appetizer- pollock under the vegetable marinade. Simple, affordable, tasty and healthy for the whole family.

Ingredients:
- 1 kg of pollock,
- 4 onions,
- 4 carrots,
- 3 tablespoons of tomato paste,
- 2 tablespoons of table vinegar (lemon juice),
- pepper to taste
- salt to taste,
- Bay leaf.

30.05.2018

Diet cabbage salad

Ingredients: chicken leg, cabbage, mustard seeds, vegetable oil, vinegar

From ordinary cabbage great salads- tasty and healthy. Such recipes are popular with those who are on a diet. We suggest you make a coleslaw and boiled chicken- so it will be more interesting and tastier.

Ingredients:
- chicken ham or breast - 1 pc;
- cabbage - 1 head;
- mustard grains - 7 gr;
- little vegetable - 1 tablespoon;
- vinegar - 1 tbsp.

21.05.2018

Diet salad with chicken breast

Ingredients: chicken breast, egg, carrot, cucumber, onion, spinach, sauce, pepper, lemon

For our thin people I suggest great recipe delicious diet salad chicken breast. It turns out very tasty and satisfying.

Ingredients:

- 130 grams of chicken breast;
- 1 egg;
- 50 grams of carrots;
- 50 grams of cucumber;
- 20 grams of green onion;
- 30 grams of spinach;
- 10 grams of soy sauce;
- black pepper;
- lemon.

17.05.2018

Diet salad with avocado

Ingredients: avocado, tomato, lemon, garlic, olive oil, salt pepper

Today I propose to prepare a very tasty dietary salad from avocados. The recipe is very simple and fast. You can prepare such a salad both for every day and for the festive table.

Ingredients:

- avocado - 1 pc.,
- tomatoes - 180 grams,
- lemon juice- 2-3 tablespoons,
- garlic - 2 cloves,
- olive oil - 3-4 tablespoons,
- salt,
- black pepper.

14.05.2018

Scrub for the intestines from buckwheat and kefir

Ingredients: buckwheat, fat-free kefir, boiling water, salt, parsley, cranberries

From buckwheat and kefir it turns out excellent breakfast, which, moreover, acts as a scrub for the intestines. So this recipe is from the category of "two in one": both tasty and healthy. Try it, you will love it!
Ingredients:
- 100 gr of buckwheat;
- 500 ml of fat-free kefir;
- 200 ml of boiling water;
- salt to taste;
- parsley or cranberries - for serving.

24.04.2018

Blueberry Lean Ice Cream

Ingredients: blueberries, sugar, water, lime

Very often I cook delicious berry ice cream for my homemade. Today I suggest you try a very tasty lean ice cream with blueberries and lime.

Ingredients:

- 200 grams of blueberries,
- 70 grams of sugar,
- 100 grams of water,
- half a lime

24.04.2018

Chicken in tomato sauce in a pan

Ingredients: breast, onion, oil, garlic, tomato, pepper, salt, laurel

For lunch or dinner, I suggest you cook delicious chicken breast in tomato sauce. which we will cook in a frying pan. The dish is delicious and easy to prepare.

Ingredients:

- 1 kg. breasts,
- 2 onions,
- 3 tablespoons vegetable oil,
- 2 cloves of garlic,
- 3 tomatoes,
- 6-7 pcs. black peppercorns,
- ground black pepper,
- a pinch of salt,
- 3 bay leaves.

23.04.2018

Salad of fresh cabbage and carrots with vinegar

Ingredients: fresh cabbage, carrots, onions, salt, sugar, apple cider vinegar, vegetable oil, green onion, greenery

I bring to your attention a very tasty and interesting recipe cooking my favorite salad of fresh cabbage and carrots with vinegar.

Ingredients:

- 300-350 grams of cabbage;
- 1 carrot;
- half an onion;
- salt;
- sugar;
- 2 tablespoons apple cider vinegar;
- 2-3 tablespoons vegetable oil;
- a bunch of greens.

07.04.2018

Soufflé "Bird's milk"

Ingredients: proteins, sugar, gelatin, water

Try it very delicious soufflé "bird's milk". I have described the cooking recipe in detail for you, so you will not have any problems with cooking.

Ingredients:

- egg whites- 2 pcs.,
- gelatin - 10 grams,
- water - 35 ml.,
- sugar - half a glass.

22.03.2018

Diet bread in the microwave

Ingredients: oat bran, egg, yogurt, soda, lemon juice, salt

It only takes 7 minutes to prepare delicious dietary bread in the microwave. I use this Dukan recipe often.

Ingredients:

- 4 tablespoons oat bran,
- 2 eggs,
- 2 tablespoons yogurt,
- half tsp soda,
- 1 tsp lemon juice
- a pinch of salt.

21.03.2018

Beet salad with apple

Ingredients: boiled beetroot, apple, lemon juice, sour cream, yogurt, salt, walnuts, black pepper

I suggest you cook a very tasty and healthy salad with beetroot and apple. We will fill it with sour cream or yogurt.

Ingredients:

- 2 beets;
- 1 apple;
- 1 tsp lemon juice;
- 3 tablespoons sour cream or yogurt;
- salt;
- 4-5 walnuts;
- a pinch of black pepper.

19.03.2018

Chicken in the oven with vegetables

Ingredients: chicken wing, fillet, pepper, carrot, onion, vegetable, mushroom, sauce, mustard, salt, pepper, oil

If you want to treat your loved ones to a delicious dish, cook chicken wings in the oven with vegetables. The dish is prepared quite quickly and simply.

Ingredients:

- 3-4 chicken wings,
- 200 grams of chicken fillet,
- 1 sweet pepper,
- 1 carrot,
- 1 onion,
- 100 grams of frozen vegetables,
- 80-100 grams of champignons,
- 1.5-2 tablespoons adjika or tomato sauce,
- 50 ml. soy sauce,
- 1 tsp mustard,
- 1 tsp dry garlic,
- salt,
- black pepper,
- 30 ml. vegetable oils.

Is it possible to eat delicious dishes and don't pick overweight? This difficult question worries both men and women. After all, not everyone is able to withstand a diet with unsalted cereals, boiled vegetables and kefir at night. It turns out that by switching to a diet, it is possible to lose weight and diversify your diet with all sorts of goodies.

Dietary meals are low-calorie foods that not only help to maintain a figure and improve well-being, but also have excellent taste.

The first dishes for weight loss

Remember how mothers and grandmothers fed us rich borscht, saying that you can’t do without the first course? There is some truth in this. After all, the first dishes prepare the body for the proper digestion of food. Of course, now many people replace cabbage soup or soups. vegetable juice fighting for a thin waist. But you can cook a low-calorie first.

Vegetable soup with mushrooms

The basis of the soup is potato and vegetable broth.

• Take three medium potato tubers, 300 gr. any mushrooms, one carrot, half an onion.
• Clean everything, finely crumble with a knife, place in a saucepan. Fill with a liter of water.
• Boil for half an hour, 5 minutes before readiness, pour half a glass of 15% cream into the soup. Salt to taste.

Fish soup with meatballs

You will need: two medium-sized fish, a head onion, leek stalk, half a lemon, chili pepper, salt.

• Clean the fish, cut into pieces, put in a saucepan, pour in 2 liters of water. Put there the peeled onion, two bay leaves, 3 peas of black pepper.
• Boil the fish for 20 minutes. Remove the pieces, clean them of bones and skin, strain the broth.
• Grind the pulp in a blender, add chopped hot peppers and a stalk of a leek. Salt.
• Blind small meatballs from minced meat, Put them in fish broth heat over low heat for 5 minutes.
• Ready soup season with lemon juice and chopped herbs.

Summer okroshka on kefir

The ideal dish in the heat is okroshka. When preparing it, the hostesses use different products keeping their proportions. But for weight loss they try to fill the refrigerator fat-free kefir.

• Peel boiled potatoes and eggs.
• wash fresh cucumbers, a bunch of radishes, green onions, dill.
• Cut everything, pour into a deep bowl, salt, pour kefir. If you can’t live without meat, add boiled chicken breast to the okroshka.

Second courses for weight loss

Second courses are an integral part diet food, if in the preparation of these simple culinary delights use lean fish, chicken meat, turkey, veal.

Chicken fillet rolls

For cooking you will need: 400 gr. chicken fillet, low-fat cottage cheese- 1 glass, prunes - 8 pieces. Walnuts and spices - to taste.

• Cut the chicken meat into plates, beat off, sprinkle with salt and pepper.
• Combine cottage cheese with chopped prunes, nuts.
• Lubricate one side of the plate with the resulting mass, roll the rolls with cottage cheese inside, fasten with toothpicks or tie with threads.
• Place the pieces on an oiled baking sheet. Bake in the oven for 30 minutes at 180°.

Shrimp omelet

• Fry an onion cut into rings and 10 pieces of shrimp for 3 minutes in a pan.
• Whisk two eggs, 1/2 cup milk, and a tablespoon of soy sauce in a bowl. Pour the onion with shrimp with this mixture. Close the pan with a lid. Roast until done. Put the omelette on a plate, sprinkle with grated cheese and chopped parsley.

Salads for weight loss

For dietary salads You can take any vegetables and fruits. The main thing is to use yogurt, yogurt, vegetable oil, low-fat sour cream as dressings.

Tricolor cocktail salad

Ingredients: 2 avocados and tomatoes, 200 gr. mozzarella, olive oil - 3 tbsp. l, basil, salt, red ground pepper - on the tip of a knife.

• Avocados, tomatoes, wash, peel.
• Cut all components into cubes. Mix in a salad bowl with olive oil.

Salad with yogurt dressing

Chop green cucumber, sweet pepper, two tomatoes, 7 radishes, garlic clove, greens. Season with sauce by mixing a glass of yogurt, 1 tsp. granular mustard, 50 gr. honey.

Desserts for weight loss

Even the most Tasty dinner without dessert would be incomplete. And to make these sweet joys tasty and healthy, cook them from natural products.

Chocolate Vanilla Cheese

Grind two cups of cottage cheese with 2 tbsp. cocoa and sugar, 0.5 tsp soda, 100 ml of milk, 1/2 pack of vanillin. Beat the mixture in a mixer, then heat, stirring, in a pouring bowl until smooth. Transfer the mass to a container, cool in the refrigerator. After three hours, spread in bowls, crumble with grated chocolate.

apple sorbet

• Peel two apples, cut into pieces, put in a blender. Add 100 ml of water, 70 gr. Sahara. Mix until smooth.
• Separately, froth the egg white and enter into applesauce. Transfer the composition to a container, cover cling film put in the refrigerator for 2 hours. Serve in bowls garnished with fruit.

All presented dishes are easy to prepare, low-calorie, tasty. By using them, you normalize bowel function, lower cholesterol, enrich your body with vitamins and, of course, lose weight. And in combination with morning physical exercises, walking tours, healthy sleep You can control your weight and therefore your health.

A slender body, lightness, grace, beauty, excellent health - isn't this what each of us dreams of? It is difficult to achieve everything at once, but you can achieve some success with the help of dietary dishes that form the basis of dietary nutrition. At the words “diet dishes”, for some reason, plates with unsightly-looking food, insipid, but, as we all understand, very useful, immediately appear before our eyes. Most of us have these associations. However, diet meals can be not only healthy, but also appetizing, beautiful, and tasty. Learning how to cook such dishes is a completely doable task.

the site "Culinary Eden" will be happy to tell you how to cook delicious and simple diet meals. We offer several recipes that you can take as a basis for the first time, and then, having got the taste, come up with your own, because this is an exciting activity that gives positive emotions, and in the end - an excellent result. By the way, if you want to speed up the process of losing weight - do not salt your dishes!

Perhaps the most difficult thing in every diet is to strictly adhere to the diet. Therefore, you can afford to have a bite to eat sometimes. It can be, for example, a salad. Every salad you eat is a step towards health and beauty. By the way, salads can act not only as a snack, but also as independent dish- let's say meat salads with vegetables. Eat them without bread and garnish. Delicious and healthy at the same time.

Salad "Grace"

Ingredients:
½ celery root
1 apple
1 red bell pepper,
1 green bell pepper,
40 g sour cream
ground black pepper.

Cooking:
celery root and sweet Green pepper cut into strips, sweet red pepper - into rings, apple - into slices. Mix everything and season with sour cream with black pepper, add salt to taste.

Warm Macedonian salad

Ingredients:
25 g green beans,
1 carrot
2 small onions
1 sweet pepper.
1 tomato or cucumber
vegetable oil, ground black pepper.

Cooking:
Boil sliced ​​carrots, small heads of onions and finely chopped green beans in salted water and drain. baked pepper clean, cut and mix with boiled vegetables. Salt, pepper, season with vegetable oil, mix and garnish with slices of tomato or cucumber.

Salad "Egyptian"

Ingredients:
2-3 tomatoes
1 onion
60 g pistachios,
red ground pepper.

Cooking:
Peel the tomatoes, remove the seeds, finely chop the flesh and mix with chopped onions, crushed pistachios, salt and pepper. Let the mixture stand for 10 minutes.

Salad with chicken and celery

Ingredients:
150 g boiled fillet chicken,
150 g celery
50 g cheese
150 g sour cream
100 g tomatoes.

Cooking:
Cut the chicken fillet and celery into thin strips, grate the cheese. Combine all the ingredients, season with sour cream and salt. Garnish with tomato slices.

Vitamin salad with squid

Ingredients:
250 g squid fillet,
1 apple
100 g white cabbage,
1 carrot
sour cream.

Cooking:
Boil the squid fillet in salted water until tender and refrigerate. Fresh apple, cabbage, carrots and squid fillet cut into thin strips and season the finished dish with sour cream.

Salad "Health"

Ingredients:
200 g boiled beef liver,
3 cucumbers
1 carrot
1 onion
lemon juice,
vegetable oil.

Cooking:
Pass the liver through a meat grinder. Cut the onion into half rings and marinate with lemon juice and salt. cucumbers and boiled carrots cut into slices. Combine with liver and pickled onions. Ready salad season with vegetable oil.

Discussing diet food, not to mention the soups, which are prepared quickly and easily and are ideal as a lunch.

Carrot soup with semolina

Ingredients:
3 carrots
1 celery root
1 onion
1 tbsp semolina,
1 tbsp vegetable oil,
½ stack Not fat sour cream.

Cooking:
Cut carrots, celery and onions into cubes, simmer until soft, adding ½ stack. water and vegetable oil. Pour in hot water and pour semolina, previously dried in a pan to golden color. Cook the soup for another 5-7 minutes over low heat and season with sour cream.

Ingredients:
1 kg bean pods,
½ stack tomato paste,
1 onion
1 bunch dill,
1 sprig of cilantro
1 sprig of basil
2 tbsp vegetable oil,
ground chili pepper.

Cooking:
beans free from coarse fibers, wash, cut and pour hot water. Chop the onion, warm slightly in vegetable oil, add tomato paste and quench a little. Add this mass to the beans and cook until tender, salt, season with chili pepper and serve, sprinkled thickly with chopped herbs.

Mushroom soup with zucchini

Ingredients:
500 g chanterelles,
500 g zucchini,
1 carrot
1 onion
2 tbsp vegetable oil,
greens, sour cream.

Cooking:
Finely chop the mushrooms and sauté them in own juice in a pan with a small amount oils. Then add the chopped onions and carrots to the mushrooms and simmer until tender. Grind vegetables and mushrooms in a blender and put this mass into boiling water along with diced zucchini. Boil on not big fire until ready with greens tied in bunches. Serve with sour cream.

The main thing in any diet - a variety of dishes. Cereals are the main ingredients proper diet. Eating only cabbage is not much healthier than eating only hamburgers. It is necessary to use a nutrition scheme called the "Food Pyramid". Focus on the widest part of the triangle - whole grains. And add a variety of legumes, vegetables, and fruits.

Buckwheat porridge with vegetables

Ingredients:
6 tbsp buckwheat,
350-400 ml of water,
½ zucchini
1 small celery or parsley root
1 carrot
1 onion
1 sweet pepper
1 garlic clove
vegetable oil,
greenery.

Cooking:
Pour the washed group into a pot of boiling water and cook, stirring, until the grits absorb water. Then cover with a lid and then simmer for 15 minutes over low heat. Zucchini, celery, carrots and onions cut into cubes, fry in vegetable oil and stew. 5 minutes before readiness, add pieces of sweet pepper, and then chopped garlic. Put the finished porridge on a plate, add the prepared dressing and sprinkle with finely chopped herbs.

Millet porridge with pumpkin

Ingredients:
6 tbsp millet groats,
350 ml of water
300 g chopped pumpkin
40 g butter.

Cooking:
Pour the washed cereal into a pot of boiling water and cook, stirring, until the cereal absorbs the water. Leave the porridge to rest for 15 minutes. Cook the pumpkin over low heat with a slight boil, adding a little water. Combine the finished porridge with boiled pumpkin, season with oil, put in a preheated oven and leave in it until cooked.

Oatmeal with raisins and walnuts

Ingredients:
1 stack whole grains of oats,
3 stack. water,
½ stack raisins,
1 handful of walnuts,
1 tbsp honey,
1 tbsp butter.

Cooking:
Soak the grain overnight, drain the water, cover with hot water, bring to a boil and drain again. Add more boiling water so that the water is 2 cm above the porridge, and cook for 15 minutes. Rinse the raisins, pour boiling water over them and leave to swell. Drain the water, put the raisins on a paper towel. Scald walnuts with boiling water, then calcine in a pan, chop. Add raisins to the porridge and put in the oven for a short time to completely absorb the water. IN ready porridge add honey, butter and sprinkle with nut crumbs.

There are many delicious things in the world. Often they are also useful. This can be said with full confidence about vegetables. from vegetables amaze exquisite taste and ease of assimilation.

Baked eggplant

Ingredients:
500 g eggplant,
4 garlic cloves,
ground cumin,
a few black and green olives,
2 tbsp vegetable oil.

Cooking:
Bake the eggplant in the oven for 30 minutes. Take them out, peel them, crush them with garlic and cumin, salt a little, put them in a salad bowl, pour over with vegetable oil and garnish with olives.

Potatoes with vegetables in a pot

Ingredients:
150 g potatoes
1 carrot,
1 celery or parsley root
1 bulb.
2 cloves of garlic
20 g vegetable oil.
bay leaf, coriander.

Cooking:
Cut potatoes into cubes. Cut carrots, celery root or parsley into small slices, onion into half rings. Arrange vegetables in a ceramic pot in layers: a layer of onions, then a layer of potatoes, then carrots and celery or parsley. Repeat everything in the same order and sprinkle the dish with chopped garlic and coriander, pour 2 tbsp. water, add bay leaf, vegetable oil and tightly close the lid. Place the pot in the preheated oven for 30 minutes.

Potatoes with green beans

Ingredients:
300 g potatoes
300 g fresh or frozen green beans
3 art. tablespoons of vegetable oil
1 bunch cilantro
1 pinch ground pepper Chile.
1 pinch of coriander.

Cooking:
Peel potatoes and cut lengthwise into 4 pieces. Wash and cut beans in small pieces. Heat the chili and coriander in oil. Then put the potatoes and beans in ceramic dishes for the oven. Salt, add warmed spices, a little water, cover with a lid and simmer for 1 hour. Ready meal sprinkle with chopped herbs.

Vegetable cabbage rolls

Ingredients:
cabbage leaves,
½ stack rice,
1 onion
2 carrots
2 tomatoes
1 garlic clove
greenery,
vegetable oil,
sour cream (low fat).

Cooking:
Boil rice for 15-20 minutes, rinse well, mix with finely chopped onions, tomatoes, carrots and simmer for 10 minutes with a little vegetable oil. For each cabbage leaf put 1 tbsp. toppings, wrap and place in a saucepan, cover with water and cook for 15 minutes. Serve with sour cream, sprinkled with herbs and grated garlic.

Potato and carrot cutlets

Ingredients:
250 g potatoes
1 carrot
1 tbsp flour,
ground crackers,
vegetable oil,
dill or parsley.

Cooking:
Boil peeled potatoes and carrots in salted water until tender and drain. Wipe hot vegetables through a sieve, pass through a meat grinder or mash. Cool, add flour and mix well. Form cutlets from the resulting mass, roll in breadcrumbs and fry on both sides in a well-heated pan with vegetable oil. When serving, sprinkle with chopped herbs.

If you feel hungry, include meat diet dishes in the menu. The protein is broken down for a long time, and for some time you will not experience the pangs of hunger. But be sure to add to the meat raw vegetables and greens - this will help the digestion of food and the removal of excess cholesterol from the blood. Replace often meat dishes fish. They are no less satisfying and more useful.

Chicken at home

Ingredients:
1 chicken
2 carrots
1 onion
2-3 tomatoes
4 garlic cloves,
2 tbsp vegetable oil,
dill or parsley.

Cooking:
Divide the chicken into pieces and fry until golden brown. Cut carrots, onions, tomatoes and put together with chicken in a thick-walled dish. Pour hot water so that it barely covers the chicken, and simmer for small fire covered until tender (about 50 minutes). 5 minutes before the end of the stew, sprinkle the dish with finely chopped garlic, and when serving, with herbs.

baked fish

Ingredients:
1 kg of large fish,
50 g vegetable oil,
lemon juice, pepper.

Cooking:
Grate the cleaned fish inside and out with pepper, sprinkle with lemon juice and brush the outside well with oil. Place on a baking sheet or skillet. Pour 2-3 tbsp. water and put in an oven preheated to 180ºС. When the fish is browned, reduce the heat and bake until done, basting a few times with the cooking juices.

For the sweet tooth, you can cook healthy sweets.

Nut candy

Ingredients:
20 walnuts,
100 g dried apricots,
100 g seedless raisins,
100 g dried prunes,
100 g dried apples
zest of 1 lemon,
honey - to taste.

Cooking:
Peel the walnuts from the shell and bake in the oven for brittleness and flavor. Then grind in a mortar or coffee grinder. Wash and soak dried fruits, then squeeze and grind in a meat grinder along with lemon zest, add honey and mix thoroughly. With a moistened hand, roll into balls the size of a round candy and roll in chopped nuts.

Aren't such dietary dishes able to diversify your diet and make it brighter and more interesting? Cook with pleasure and live with taste!

Bon appetit and new culinary discoveries!

Larisa Shuftaykina

Due to a sedentary lifestyle, malnutrition and the almost complete lack of physical activity, more and more people suffer from obesity. Someone solves this issue by visiting gyms, someone by purchasing sports equipment. Also, delicious diet recipes for weight loss will help to achieve a slender harmonious figure. Therefore, the solution to overweight problems begins with the preparation of an individual menu.

Diet food. Recipes for weight loss

The daily requirement of an average adult person in calories should fit into 1200 units. But no less important is the content of essential vitamins and minerals in the consumed products, therefore daily menu losing weight should contain as much as possible more fruit and vegetables. If this condition is observed, only pleasure and uplift vitality will bring losing weight diet food. Recipes for weight loss are very diverse, original and quite easy. At first, you can not bother compiling your own, successfully using existing ones. It is often said that it is extremely expensive. But there are also those based on daily diet the average person. Below are those options.

Calorie content is calculated per 100 grams of the finished product.

Monday

If you add cinnamon, lemon zest, curry, ginger, cloves or any dried fruits to the already prepared porridge, its taste will change significantly. By varying the supplements, you can eat oatmeal at least daily. Each time it will have a new, fresh taste.

For lunch: Ural cabbage soup (30 kcal).

You will need half a kilogram of fresh cabbage, 80 grams of barley, 1 onion, 1 carrot, one and a half liters of broth or water and salt to taste. My barley, pour boiling water over it, cook for 20 minutes. We drain the water. We prepare one and a half liters of broth or just boiling water, throw cereal into it and cook it for another 10 minutes. Add pre-peeled cabbage cut into small cubes into the broth. We cook our cabbage soup for another 15 minutes. We fill the boiling brew with carrots and onions sautéed in vegetable oil. Cook for another 10 minutes. We add some salt. Serve with sour cream and herbs.

We take 0.4 kg. cauliflower and broccoli (can be frozen), 1 tbsp. a spoonful of butter, 150 grams hard cheese, 1 tbsp. spoon wheat flour, half a liter of 10 percent cream or sour cream, salt and pepper to taste. Boil the washed cabbage disassembled into inflorescences in salted water until half cooked. We recline in a colander, let the water drain. While the cabbage is cooking, we make the sauce: fry the flour in butter, gradually adding cream (sour cream). Bring to a boil, but do not boil. We put cheese grated on a coarse grater into the sauce. We are waiting for the cheese to melt. We spread the boiled cabbage in a special baking dish, pour the sauce. We bake for about half an hour at a temperature of 180 degrees.

Dinner: oven baked chicken with boiled potatoes and carrot salad with garlic (197 kcal / 82 kcal / 102).

To prepare a salad, take one large or 2-3 small carrots, 1 clove of garlic, 2 tbsp. spoons of mayonnaise, salt and pepper (to taste). Grate the carrots fine grater. Add minced garlic. Season with pepper and salt. Season with vegetable oil or lemon juice.

Comment 1

1. Remember, the more fat drains from the chicken when baking, the better. Diet recipes for weight loss differ in that among their components there is a minimum of animal fat.

2. Dress the salad with vegetable oil. Fat filling must be mandatory. Without it, vitamin A contained in carrots will not be absorbed.

3. Shchi is desirable to supplement with a small piece of fish, meat, cheese or poultry. Then the optimal combination of proteins and carbohydrates for lunch will be achieved, which recipes for delicious diet dishes for weight loss are famous for.

Tuesday

For breakfast: oatmeal (127 kcal).

We take 1 chicken back, 1 piece of carrots and onions, 150 grams of spaghetti, 3 tbsp. tablespoons of vegetable oil, 4 potatoes. We cook the chicken in 2.5 liters of water for 1 hour, take it out, remove the meat from the bones. Finely chop the onion, three carrots coarse grater, pass the onions and carrots in vegetable oil until golden brown. While the onions and carrots are sautéed, peel the potatoes and cut them into small cubes. Add chopped potatoes to the boiling broth, boil for another 10 minutes. Add meat and spaghetti. Cook for more minutes. After adding the frying, we cook for another 5 minutes. Turn off. Salt. We wait 10 minutes until it is infused.

For an afternoon snack: baked broccoli and cauliflower(107 kcal).

For dinner: fish cutlets (59 kcal).

We take 400 grams of white and red fish fillets, 3 small zucchini, 1 medium eggplant, a pack of basil, 100 grams heavy cream, 50 grams of crackers of light bread, 30 grams of creamy and 1 tbsp. a spoonful of vegetable oil, 2 cloves of garlic, pepper and salt to taste. Cut the first zucchini into small cubes, blanch for 3 minutes in boiling water, cool. Grind the fish in a blender, mix with cream, a third of the mass of blanched zucchini and breadcrumbs. Salt, pepper. Using special metal rings on parchment, we form small round cutlets. We heat the pan, lay out the cutlets directly on the parchment, fry them for 3 minutes on both sides. Transfer to a baking sheet and bake in the oven at 200 degrees for five minutes. Next, let's start preparing the side dish. We cut the eggplant into circles, lightly coat each with oil and put it on a baking sheet. Grill for 5-7 minutes until golden brown. Cut the remaining zucchini into strips, fry in oil until a golden hue appears. Squeeze 1 garlic clove on them, salt and pepper. Let's start making the sauce. Using an immersion blender, puree the rest of the blanched zucchini with basil. Add butter, bring to a boil, salt and pepper. And now we are going to the final stage of cooking. We collect the pyramid on a large plate. First we put the fried zucchini, then 1 circle of eggplant and cover it all with a cutlet. Then again put the eggplant and cutlet. And so - until the mugs run out. The eggplant circle should be the first on top. Pour sauce over the resulting pyramid, decorate with basil.

Comment 2

1. Why cauliflower and broccoli again? Because they are very rich in vitamin C and other useful trace elements. Don't like roasted vegetables? Boil them. Diet recipes for weight loss at home are good because they can be changed and varied if desired.
2. Fish - perfect dinner. Easily digestible, contains a lot useful substances.

Wednesday

For lunch: vermicelli soup with chicken (63 kcal).

We take 1 kilogram of not dry, but not very wet cottage cheese, 2 large eggs (if small, then 3), 6 tbsp. tablespoons of fat sour cream butter and sugar, 4 tbsp. tablespoons of semolina, 200 grams of raisins or other dried fruits, salt and vanillin (to taste). Preheat the oven to 180 degrees. We skip the cottage cheese through a meat grinder. Melt butter and beat eggs with sugar. Wash and dry the raisins. Lubricate a special baking dish, mix eggs with cottage cheese, butter, raisins and semolina. Add salt and vanilla. All this is constantly mixed with a spatula made of wood. The resulting mass is laid out in a mold, leveled and evenly greased with sour cream. Bake until a light brown crust appears. Serve drizzled with sour cream.

For dinner: fish cutlets cooked in a dry frying pan (59 kcal).

Comment 3

1. It is better to cook porridge with milk or with its addition. Milk promotes the absorption of proteins contained in cereals. This allows diet recipes. There will be no problems with calories for weight loss, and in the near future you will come to an exceptionally pleasant result.
2. Cooking cottage cheese casserole with minimum content Sahara.
3. We supplement the menu with at least two different fruits a day.

Thursday

For breakfast: millet (125 kcal).

We take 6 small potatoes, 250 grams of herring fillet, 4 tbsp. spoons of universal soup dressing. Boil 2.5 liters of water, peel the potatoes, cut into strips. We send universal soup dressing, boil for 5 minutes, add the fish fillet cut into pieces in advance. Cook for 15 minutes. We try, if there is not enough salt, add it. Turn off. Sprinkle with herbs.

For an afternoon snack: cottage cheese casserole (243 kcal).

Notes: to cook, we take two-thirds of a glass of rice, 800 grams of mixed (pork and beef) minced meat, medium-sized carrots and onions, 500-700 grams of cabbage, 4 tbsp. spoons of tomato sauce, half a liter of sour cream, a teaspoon of salt, half a spoonful of ground black pepper and breadcrumbs. So, we take the minced meat, pour finely chopped onions into it, add some salt and pepper. We mix. Add pre-boiled and dried rice. Finely grate the washed carrots and pour into minced meat. Shred the cabbage as finely as possible, dip it in boiling water and leave it alone for 3 minutes. Next, mix the cabbage and rice into the minced meat. Salt, pepper. We form cutlets big size. You should get about 18 pieces. Roll the resulting cutlets in breadcrumbs, fry over high heat until golden brown golden brown. Let's start making the sauce. Mix sour cream with tomato sauce, salt, add half a glass of water. Put the previously formed cabbage rolls on a baking sheet (deep) in the oven, pour the sauce. Bake for 45 minutes at 180 degrees.

Comment 4

Recipes for weight loss with calories per day weekly diet should be selected including the content of a minimum of salt. Its use should be reduced to 7 grams per day.

Friday

For breakfast: barley porridge (96 kcal).

For lunch: herring and potato soup (89 kcal).

For an afternoon snack: rice grandmother with chopped apple (92 kcal).

We take a liter of milk, a glass of rice (round), 3-4 apples, 10-15 grams of butter, 1 egg, sugar and salt (to taste). Cook, stirring constantly rice porridge until thickened in milk, a minute or two before readiness, add oil to it. Cut apples into slices. We take a special baking dish, grease it butter. We spread half of the cooked porridge, level it. We spread the apples on the porridge, which we again cover with the remaining porridge. Beat the egg, mix with 50 grams of milk, pour the grandmother with the resulting mixture. We send it to the oven for a maximum of half an hour, until the apples are well reddened.

Dinner: lazy cabbage rolls and a salad of radish, celery and cucumber (147 kcal / 48 kcal).

Dietary nutrition helps to lose extra pounds and get in shape. It does not have to be monotonous and insipid - you can cook delicious and quick diet meals, and enjoy them. You don’t need to eat only cottage cheese, low-fat kefir and vegetables, there are many other foods that help you lose weight, but at the same time add variety to your diet.

Basic principles of nutrition

In order to lose weight, you need to eat low-fat, low-carb foods. It can be fish, chicken, turkey, veal, eggs, vegetables (except potatoes), citrus fruits, apples, berries, low-fat dairy products. Such a menu will not get bored, it is less likely to “break loose” from it.

An important aspect of dietary nutrition is fragmentation, that is, you need to eat often, but little by little. The ideal serving size is your palm. In this case, hunger will not wake up quickly, but heaviness in the stomach will not appear.

At the same time, it is better to refuse carbohydrate side dishes, forget about pasta, fried potatoes(and about boiled too), heavy cereals. It is better to eat steamed or oven-baked vegetables, buckwheat, light casseroles.

Important! Eat carbohydrates in the morning, and in the afternoon it is better to eat proteins - low-fat cottage cheese, chicken breast, mushrooms, vegetables.

Cooking technologies

Proper nutrition involves the use of healthy homemade food, but not everyone has enough time to spend several hours every day cooking. Quick diet recipes will help you eat right and not resort to fast food or unhealthy snacks. You can take such dishes with you to work, and the ingredients for them are almost always found in any refrigerator.

Divide food into portioned containers for two to three days and label them, for example, "Monday, No. 1", "Monday, No. 2" and so on. So you will not get confused and you can just get portion No. 2 from the refrigerator in the afternoon, warm it up and eat it.

Teriyaki chicken

A photo of a dish prepared according to this simple diet recipe is presented below. One serving contains 200 calories, for 2 servings you will need:

• 1 chicken breast;
• 1 tablespoon soy sauce;
• 1 tablespoon of honey;
• 0.5 tbsp natural tomato paste;
• 0.5 tsp sesame seeds.

Step 1. Rinse the breast under cold water and dry it with paper towels. Separate the fillet from the bones and skin.

Step 2 Put honey, tomato paste and soy sauce. Mix everything well, put in the microwave for a minute, so that the mass boils.

Step 3 Dip chicken fillet from all sides into a cup with the resulting sauce, put the meat on a baking sheet covered with baking paper, and send it to the oven preheated to 180 degrees.

Step 4 Check the chicken after about half an hour. When done, take the meat out and sprinkle the sesame seeds on top. This simple dish can be eaten any time of the day.

Chicken breast in kefir

This dish is very quick to prepare, 100 grams contains only 85 calories, but it is better to marinate the chicken in advance.

You will need:

• 500 g chicken fillet;
• 1 st. kefir with a fat content of 1%;
• 3 cloves of garlic;
• salt and spices.

Step 1. Rinse the fillet, divide into medium pieces.

Step 2 Thinly cut the garlic across, put it on the meat, rub the pieces with spices and salt.

Step 3 Pour everything with kefir, mix well, send to the refrigerator to marinate for an hour and a half.

Step 4 Place the marinated meat in a small saucepan and place on the stove. Bring to a boil, reduce heat to low, and simmer for about 20 minutes until the chicken is cooked through.

Soup with celery

Hot meals should be eaten even on a diet, they normalize metabolism and are quickly digested by the body.

For a diet recipe fast food you will need:

• 250 g celery;
• 1 onion;
• 1 carrot;
• 3 medium tomatoes;
• 2 bay leaves;
• 200 g of white cabbage;
• peppercorns;
• salt and spices.

Step 1. Peel the celery and cut into cubes, do the same with the onion. Grate the carrots, chop the cabbage, chop the tomatoes.

Step 2 Pour the vegetables with cold water, put the bay leaf, a few black peppercorns, salt and cook for about 30 minutes until tender. Ready soup can be sprinkled with fresh herbs.

Salad

When choosing cheese for this salad, see the calorie content on the package. The lower this figure, the better.

Ingredients:

• 1 pack of arugula and radicchio salad mix;
• 1 tsp lemon juice;
• 1 tsp french mustard with grains;
• 50 g of Mozzarella cheese;
• 1 tbsp olive oil;
• 1 tsp balsamic vinegar.

Step 1. Wash the greens in water and dry with paper towels, tear large sheets into small pieces and arrange on a plate.

Step 2 Cut the cheese into cubes and arrange on top of the greens.

Step 3 In a separate bowl, mix the mustard, vinegar, lemon juice and oil, mix everything well and pour over the salad. Eat immediately.

Greek omelette

It is best eaten for breakfast, it will provide the body with slow carbohydrates and proteins, saturate it and allow you not to feel hungry for a long time.

Ingredients:

• 2 chicken eggs;
• 2 tomatoes;
• 1 tsp olive oil;
• cheese - 25 g.

Step 1. Heat the olive oil in a frying pan, while whisking the eggs with a whisk or fork. Cut cheese and tomatoes into cubes.

Step 2 Pour the eggs into the pan, slightly lifting the edges. Cook until the middle starts to brown.

Step 3 Put cheese and tomatoes on half of the omelette, cover the filling on top with the other half. Bake until done.

Important! If you need to lose weight faster, separate the whites from the yolks and take three eggs instead of two, but without the yolk.

If you want to stick to a diet, include the following foods in your diet:

1. Apples. They have a lot of vitamin C, dietary fiber and antioxidants, they allow you to not feel hungry for a long time.
2. Asparagus. It is best to steam it. It is rich in minerals and vitamins and helps lower cholesterol levels.
3. Broccoli. There are only 34 calories per 100 grams of this product. It is good to cook it in a double boiler, in this case it reduces the risk of cancer.
4. Chicken breast. It is best to buy it from farmers, in such products there are more healthy proteins and less chemical additives and fats.
5. Eggs. They're high in protein, they're cheap, and they're easy to prepare.
6. Fish. Don't fry it in oil. Cook in foil in the oven or steam.
7. Ginger. Improves the taste of dishes, cleanses the blood and speeds up metabolism.
8. Mushrooms. They have almost no fat and a lot of proteins.
9. Nuts. They contain the right fats, useful substances, but you should not overdo it. It is better to eat about 30 g of nuts per day in the first half.
10. Olive oil. The fats contained in it are suitable for weight loss. They regulate cholesterol levels and improve metabolism.
11. Green salad. It stimulates digestion and contains very few calories.
12. Tea. Better green.
13. Tofu. It contains plant proteins that are very useful for women - they regulate the release of estrogen.

1. To lose weight and improve your health, cook fast food for a couple of diets.
2. If you cook vegetable soup, cook it for no longer than 20 minutes - this will preserve all the beneficial properties.
3. Snack on fat-free cottage cheese. A sweetener and pieces of fruit will help make it tastier, for example, you can mix cottage cheese with grated apples and a sweetener and eat as a dessert.
4. Always carry a pack of cereal with you - you can have a snack with them if you really want to, this will save you from buying pies in the transition.
5. Drink plenty of water - about 2 liters per day.
6. Give up fatty meat, forget about pork, goose, beef broths. Give preference to turkey, chicken, rabbit, tender veal.
7. fall in love sea ​​kale. It contains very few calories, but it contains a lot of iodine and other useful substances. She can be snacked on.

Conclusion

Diet food doesn't have to be boring. It does not require much effort and time. There are many fast and tasty diet recipes, which allow you to cook low-calorie meals on hastily. Products for weight loss are best used low-fat, low in carbohydrates, always fresh.

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