Low-calorie recipes with calories. For slaughter: the most high-calorie dishes in the world

The key to good health and a beautiful fit figure is a healthy diet. Millions of women strive to lose extra pounds, but how to lose weight, where to start? Of course, with food. This article will tell you about the most important points, what you need to pay attention to, how to cook, what to combine with, as well as how to properly compose a diet menu.

1. Low-calorie meals - this principle implies a reduction in the calorie content of the diet while maintaining the required amount of vitamins and minerals that enter the body with food. This does not mean that fats and carbohydrates should be completely removed from the diet, they should be, but within reasonable limits. In addition, you should not resort to mono-diets, for example, eat only apples or kefir all day;
2. The regularity and frequency of meals is another important principle. In order not to overload the intestines and maintain optimal body weight, it is necessary to eat 5-6 times a day. In this case, the total number of calories should not exceed the maximum daily allowance. Avoid casual snacks (buns, sweets, cookies) - these are fast carbohydrates that cause a short-term feeling of satiety, in just an hour the appetite will appear again;
3. Sport is another principle of any diet. Do not forget that a beautiful and healthy body is the result of the well-coordinated work of an active lifestyle and proper nutrition. To lose weight, at least minimal physical activity is required.

IMPORTANT! Avoid mono-diets and random snacks! Eat less, but more often!

Fish or meat?

Meat and fish are unique products that must be included in the diet without fail. Moreover, fish cannot replace meat, and vice versa. Diet lunch always includes fish or meat. But first things first.

Fish is one of those few foods that simultaneously contain both micro and macro elements (iron, phosphorus, calcium, magnesium, selenium), and vitamins (A, D, E), and amino acids. Plus, there is very little fat in fish (up to 30%). All these substances in the complex are necessary for the normal functioning of the body. For overweight people, river fish is ideal, since it contains only 2.5% fat. When it comes to protein, fish is a valuable source of high-quality protein, which contains all the necessary amino acids. The most valuable breeds in terms of protein content are salmon and sturgeon fish (trout, salmon, beluga, salmon). Fatty ones include herring, mackerel and others. Fish dishes are also considered valuable sources of iodine, fluorine and phosphorus.

Meat is always present in the diet, most often it is veal, beef, lean lamb and pork, as well as turkey, rabbit and chicken meat. Meat of geese and ducks is used less often, since the fat content in it is about 30%. Meat is a good source of iron, potassium and phosphorus, proteins and vitamins of group B. In terms of protein content, turkey is the leader - 22%, beef and chicken meat - 18-21%, fat is most in pork (fatty varieties up to 49%). In proper nutrition, meat is usually present in boiled, baked form, and steamed meat is also very useful.

Porridge is our joy

Since ancient times, cereal dishes have been considered the most useful. But in modern society, for some reason, there is an opinion that porridge is the food of children. This is not entirely true, because Cereals are rich in vitamins, minerals, fiber and carbohydrates. All this in a complex is necessary for a person. The main plus of cereals is that they are well absorbed, they are cheap, and most importantly, cereal dishes for weight loss for every day help to effectively lose weight. The main thing is to know which cereal to use and how to cook it.

• Buckwheat is rightfully considered the most useful. It is high in protein and low in carbohydrates. In addition, buckwheat is rich in vitamins P and B, magnesium, potassium, iron, iodine and phosphorus. The high fiber content allows you to “cleanse” the intestines, due to this, weight loss occurs. Buckwheat porridge without oil is a low-calorie food;
• Oatmeal is also rich in vitamins, including rare vitamin H. Oatmeal cereals reduce blood cholesterol and are able to remove toxins;
• Wheat groats are good because they contain complex carbohydrates. To process these carbohydrates, the body will need more time, which means that the feeling of hunger will not come soon;
• Rice porridge cooked with water without the addition of salt and sugar is an excellent dietary dish.

You can also include cereals from pearl barley, semolina, corn grits in dietary menus. The main thing is to cook them with a minimum amount of salt and sugar. It is best to combine cereals with fruits and nuts.

Milk and diet?

Milk and dairy products very often form the basis of various diets. And this is understandable, because. milk and products made from it have dietary properties. The fact is that they contain almost all the substances necessary for the body in a balanced form, which means that the absorption of such products is maximum. So, for example, the main source of calcium is milk, it contains so many vitamins, minerals and proteins. In dietary nutrition, fat-free products are most often used, such as low-fat kefir, cottage cheese, yogurt and milk. The fat content in such products varies from 0.2% to 1%. You can find these products in any store.

As for cheeses, while following the diet, it is considered advisable to include low-salted, mild cheeses in the diet.

Importance of fruits and vegetables in the diet

Vegetables and fruits are unique in that almost all of their list can be used in dietary nutrition. The variety of fruits and vegetables is so huge that you can cook new dishes every day, from which you can lose weight. The main thing to understand for yourself is that the guarantee of normal digestion is the uninterrupted intake of fresh vegetables and fruits into the body. The fact is that in their composition they contain special substances - enzymes that stimulate the secretion of the digestive glands. And this, in turn, ensures good digestibility of proteins.

Plus, vegetables and fruits contain a huge amount of vitamins and minerals, as well as useful fiber. In fact, the body is able to get enough, while getting the maximum benefit and a minimum of calories. Most often, vegetables are included in the diet for losing weight in the form of salads, steamed vegetables are very useful. Well, everyone is used to eating fresh fruits.

Proper nutrition for weight loss: how to start?

Starting to eat right is not difficult, it is difficult to stay afloat. But I really want to see in the mirror a slender and beautiful figure like a fitonya. So where to start and, most importantly, how not to “go away” from the race? Proper nutrition or simply PP is the key to a successful fight against excess weight. To comply with the PP, you can prescribe a few simple rules for yourself:

• Breakfast should be complex carbohydrates. Ideally, this is any porridge without sugar. Sweet tooth can add fruit to it;
• The first pre-lunch snack is an apple, fat-free cottage cheese, nuts and dried fruits, no buns and cookies;
• Lunch must be a mixture of carbohydrates, proteins and fiber. For example, it can be boiled chicken with a side dish of buckwheat porridge and any vegetable salad;
• The second snack can be yogurt or the same low-fat cottage cheese, the main thing is to monitor the portion size;
• The ideal dinner are dishes that are high in protein and fiber, such as steamed fish with beans and vegetable salad. Dinner should take place 2 hours before bedtime.

It turns out that there is nothing complicated, right? And in order not to break loose, always remember what you are striving for - a harmonious reflection in the mirror!

Diet Menu Basics

Each of us sooner or later think about the diet. Diet food is a list of products, usually low-calorie and balanced in composition. It depends on the preference of the person and his state of health. The total number of calories consumed per day should equal the calories expended by the body. That is why it is important that meals are balanced in terms of protein, carbohydrates, fats, minerals, fiber and vitamins.

What products should form the basis? Any dietary menu should include fresh vegetables and fruits, fish, meat, milk and dairy products, cereals and egg dishes, as well as greens, dried fruits, nuts. Preference should be given to such types of heat treatment as baking, stewing, steaming and boiling. Dishes with minimal heat treatment contain more nutrients.

Sample 7-Day Menu

— 1 —

• A glass of any freshly squeezed juice, 150 g of steamed cheesecakes with spinach, 30 g of whole grain bread, 1 cucumber and a cup of regular tea;

• Any fruit of your choice (banana, apple, pear), a glass of orange drink;

• A serving of rice soup with broccoli, 100 g chicken schnitzel, 100 g sliced ​​​​tomatoes and avocados, a glass of dried apricot compote;

• 2 tangerines, a cup of tea with blueberries;

• A portion of steamed vegetables with turkey meatballs, 100 g of any fresh vegetables, a cup of tea with bergamot;

Total: approximately 964 kcal

— 2 —

• Breakfast:

A glass of any fruit juice, 100 grams of 1% curd mass, 1 black bread toast, a cup of weak coffee;

• Snack:

2 peaches or 3 apricots, a cup of mint tea;

• Dinner:

A portion of mushroom soup with low-fat sour cream, a portion of stewed rice, 100 g of catfish for a couple, (tomato sauce is allowed), a glass of cherry juice with a slice of lemon;

• Afternoon snack:

100 g fresh pineapple, a glass of milk smoothie with a handful of any berries;

• Dinner:

100 g of stewed rabbit with vegetables, a cup of tea with a spoon of honey.

Total: approximately 1041 kcal

— 3 —

• Breakfast:

30 grams of rye bread toast with curd cheese (20 g), 80 grams of steamed pumpkin with pine nuts, a cup of weak coffee;

• Snack:

1 orange or grapefruit to choose from, 125 ml low-fat fermented baked milk;

• Dinner:

A portion of chicken broth with herbs, 100 g lean salmon steak, 100 g sauerkraut, a cup of oregano tea;

• Afternoon snack:

100 g low-fat cottage cheese, 50 g nuts, a glass of any fruit juice;

• Dinner:

A portion of steamed young zucchini with 100 g of stewed turkey, a cup of mint tea with honey;

Total: 1068 kcal

— 4 —

• Breakfast:

Black bread and slightly salted salmon sandwich 30g/20g, 100g peeled turnips, a cup of tea with pieces of dried apples;

• Snack:

Any fruit of your choice (orange, grapefruit, apple or pear), 125 ml low-fat fermented baked milk;

• Dinner:

A serving of bean soup with croutons, 100 g of lean veal chop, a serving of buckwheat porridge, a cup of black tea;

• Afternoon snack:

100 g prunes, a cup of green tea;

• Dinner:

A serving of beans with shrimp, a cup of herbal tea;

Total: approximately 1034 kcal

— 5 —

• Breakfast:

75 grams of cod liver pate with black bread toast, 100 grams of cucumber salad with spinach and low-fat yogurt, a cup of green tea;

• Snack:

Baked pear with cranberries and a spoonful of honey, a glass of milkshake with blueberries;

• Dinner:

A serving of carrot and bean puree soup, 100 g fish casserole with rice, 1 tomato, a glass of strawberry compote;

• Afternoon snack:

Kiwi 2 pcs., a glass of low-fat kefir;

• Dinner:

Peppers stuffed with vegetables, a salad of any vegetables with low-fat yogurt, a cup of tea with barberry;

Total: approximately 983 kcal

— 6 —

• Breakfast:

100 g steam omelette with herbs and tomatoes, 100 g pickled green beans, a cup of chicory with cream;

• Snack:

2 apricots or kiwis to choose from, 125 ml low-fat yogurt;

• Dinner:

A portion of cabbage soup with celery, 100 g of stewed pork (not fatty!), 150 g of boiled Brussels sprouts, a glass of apple compote with orange zest;

• Afternoon snack:

1 banana, 125 ml low-fat kefir or yogurt;

• Dinner:

120 g fat-free cottage cheese with spinach, rye bread toast, 100 g fresh vegetables, a cup of green tea;

Total per day: approximately 997 kcal

• Breakfast:

Portion of oatmeal on the water with dried fruits, 100 g of fruit salad, a cup of tea with thyme;

• Snack:

Any fruit of your choice (pear, orange, banana, grapefruit, apple), 125 ml low-fat yogurt with cereals;

• Dinner:

A portion of pumpkin soup, 100 g of baked chicken, 150 g of Beijing cabbage salad with olives, a glass of dried fruit compote without sugar;

• Afternoon snack:

Mango, a cup of green tea;

• Dinner:

100 g stewed squid in tomato sauce, 100 g stewed rice, 100 g sauerkraut, a cup of tea with chamomile and a spoonful of honey;

Total: approximately 1009 kcal

IMPORTANT! If before going to bed you feel hungry, and food appears before your eyes, you can afford a glass of low-fat kefir (+ 80 kcal). Unlimited water consumption.

Recipes for the first dietary dishes

When preparing light dietary soups, it is important to follow a few simple rules:

1. Products must always be fresh;
2. Salt is used to a minimum;
3. Soup must be cooked quickly in order to preserve all the most useful;
4. No bouillon cubes and other harmful chemicals;

Meat soups are prepared on the second broth from lean meats, this method allows you to fight calories.

As an example, consider a few simple recipes that are easy to prepare at home. These are not only delicious PP dishes, but also healthy ones.

• 1) Rice soup with vegetables

Calorie content of 1 serving - 25 kcal

In order to prepare soup for 8 servings, you will need 2.5 liters of broth, 100 grams of cabbage, onions, sweet peppers and tomatoes, 75 grams of carrots, 40 grams of rice, 40 grams of sour cream (15%), 50 grams of tomato paste, greens, salt and pepper as desired.

Cooking:

• 1. Finely chop the tomatoes, peeled potatoes and onions, grate the carrots.
• 2. Bring the prepared vegetable broth to a boil, put the potatoes and washed rice into it. Fry the onion, carrot and tomato paste separately in a frying pan.
• 3. Add chopped bell pepper and cabbage to the broth, salt if desired and cover. Before removing from heat, add fried vegetables, herbs to the soup, let the soup boil and remove from heat.

Serve with sour cream. This is a simple dish, it is prepared quickly.

• 2) Vegetable soup with chicken

Calorie per serving - 90 kcal

To prepare soup for 4 servings, you will need 200 grams of skinless chicken breast, 1 carrot, 2 medium potatoes, 1 sweet pepper, 50 grams of vermicelli, 1 onion, any herbs, salt and spices to taste.

Cooking:

• 1. To avoid extra calories, you need to boil the chicken breast in advance in a separate broth.
• 2. In a separate saucepan, bring 1 liter of water to a boil, lower the chopped potatoes, onions, carrots and peppers into it.
• 3. 5 minutes before readiness, add vermicelli and chopped chicken breast to the soup, season with salt. Add greens before serving.

We lose weight in a delicious way: recipes for simple diet dishes

Diet does not mean abstinence or cooking super complex dishes. Low-calorie dishes, first of all, are variety and ease of preparation. The following PP recipes for low-calorie dishes are proof of this.

1) Pumpkin-apple puree with cinnamon and turmeric

• Calorie content of 100 g of the dish - 49.4 kcal

For cooking, you need 300 grams of pumpkin, 2 apples, 200 ml of low-fat yogurt, cinnamon and turmeric, one pinch each.

Cooking:

• 1. Peel the apples, remove the core and divide into slices. Peel the pumpkin and cut into small pieces as well.
• 2. Steam the apples and pumpkin in a double boiler until softened, this will take about 6-8 minutes.
• 3. Put the pumpkin and apples in a deep bowl, mash with a blender and wait for it to cool completely. Then combine the puree with yogurt, season with cinnamon and turmeric.

Diet puree is ready.

2) Oriental pilaf with chicken

• Calorie content of 100 g of the dish - 108 kcal

For cooking, you will need 400 grams of chicken fillet, 2 onions, 3 medium carrots, 5 green hot peppers, 150 grams of long rice, 15 grams of vegetable oil, spices to taste (paprika, bay leaf, black pepper), salt.

Cooking:

• 1. Cut the chicken fillet into small cubes and lightly fry in vegetable oil.
• 2. Add finely chopped onions and carrots to the chicken in cubes, let them sweat under the lid.
• 3. Rice for oriental pilaf must be washed in advance and soaked in cold water for 20 minutes. Then add swollen rice to meat and vegetables, season with spices and salt, put pepper pods on top, cover and leave for 20 minutes until fully cooked.

This dish is filled with the aroma of oriental spices.

To get the maximum benefit from cooked dishes, you can resort to the following tricks:

• You need to salt the first dishes at the very end, so the salt will be evenly distributed over the entire surface of the products, and the beneficial substances will not “leave” into the broth;
• When cooking first courses, intensive bubbling cooking should be avoided, so you can save most of the vitamins in vegetables;
• Steamed dishes are considered the most dietary - they have little fat and no harmful crispy crust. If you do not have a double boiler, you can use a deep saucepan and a regular sieve;
• Healthy side dishes are, first of all, steamed vegetables or stewed without oil;
• Salads should be dressed with low-fat yogurt or olive oil.

Thus, anyone can follow a diet, the main thing is to include more fresh vegetables, fruits, dairy and cereal dishes in the diet for weight loss, and healthy food is very tasty. Well, if you combine PP with sports, you can achieve the best results!

Hello my dear readers!

Oh God! - everyone exclaims when they see the wrong numbers on the scales 😉 Extra centimeters at the waist do not adorn anyone. But there is no need to panic and become depressed. And you need to adjust your diet. From now on, your table should have low-calorie meals. Are they difficult to prepare? Not at all. Now I will tell you everything.

Calorie is the amount of energy that you get by eating a particular product. Everyone has their own consumption rate. If it is exceeded, then the excess energy will turn into extra kilos. And we don't need it at all!

If you want to lose weight, then the number of calories in meals will have to be reduced. But not only during the diet period, it is important to keep count. If you have begun to lead a more active lifestyle, go in for sports, then you must monitor your diet. After all, the body needs strength, you can not force it to starve. Otherwise, except for fatigue and bad mood, you will not see anything.

When losing weight, do not forget that the composition of the products is also important. The main components are proteins, fats and carbohydrates. Eat less fatty foods. 1 gram of fat is as much as 9 kcal. And 1 gram of carbohydrates or proteins - 4 kcal. Feel the difference?

low calorie foods

What to eat to lose weight or at least not gain extra pounds? The first thing that comes to mind is vegetables. Cucumbers, cabbage and similar super-low-calorie foods. I wrote about such products in an article about calorie-free food. Be sure to read!

But you won't be full of vegetables alone. Add fruits to your menu. Sweet ones, like melon or watermelon, will be excellent desserts and will not harm the figure.

But for a normal life you need carbohydrates and protein. Without carbohydrates, a person loses strength. And proteins are needed to maintain muscle mass. Where can you get them from?

The best source of complex carbohydrates will be cereals. Oatmeal is especially useful for weight loss. It is highly nutritious and has a beneficial effect on digestion. This is my favorite breakfast in the morning. And if you add nuts, dates, raisins or fresh berries there, then you won’t tear me off by the ears 🙂 It’s also worth including rye bread and bread. Especially good if they contain bran.

Mushrooms can be an almost perfect substitute for meat. This low-calorie product is rich in protein. But you should not completely replace animal protein with vegetable protein. It is better to include low-calorie fish and low-fat meat products in your diet. Below is a list of those.

Low calorie meat products:

• kidneys;
• heart;
• veal (lean);
• chicken;
• rabbit;
• lean beef;
• turkey.

• flounder;
• carp;
• crucian carp;
• smelt;
• river perch;
• burbot;
• zander;
• pike;
• pollock.

Low calorie seafood:

• squids;
• crabs;
• shrimps.

Don't forget dairy products. Fat-free kefir and yogurt are good for digestion and rich in protein. And if you really want something sweet, you can afford marmalade and marshmallow. A couple of bites won't hurt your waistline, and nutritionists even recommend eating these goodies in place of sugar.

Litres.ru

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To the store

In my opinion, this is just a find. The name itself is interesting. In this book, many myths about weight loss are dispelled like smoke.

What's the best way to cook?

Let's not forget that cooking plays an important role. Often you can easily lose those extra two kilograms by stopping eating fried foods. What is the best way to cook?

Most fruits and vegetables are ideal raw. For a change, you can prepare salads by dressing them with olive oil or lemon juice. You can also add fat-free yogurt or curdled milk. I replaced mayonnaise with 2.5% fat yogurt a long time ago - it turns out very tasty.

Those vegetables that are not edible in their raw form are best steamed. So they will retain their appetizing appearance, as well as fiber and vitamins. You can steam both fish and meat. Add fresh herbs and spices to them. I get a very tender chicken breast in a mustard sauce with herbs in foil. Steam for 30 minutes and you're done. See recipe below.

Boiling is not the healthiest cooking method. For example, in boiled carrots, vitamin C is almost completely absent. It is boiled into the broth.

If you really need to boil vegetables, throw them into already boiling water. So you will reduce the cooking time and save at least something useful.

You can also stew vegetables and meat. Slow cooking over low heat will not spoil the food. But I do not recommend stewing fish. She does not tolerate long cooking. For my taste, it should be baked in foil in the oven or steamed in a slow cooker. So it retains all the useful properties and does not lose taste.

Low calorie recipes

Fruit and vegetable chips

These natural chips are great for snacking. Apples, core and cut into thin slices 1-2 mm. Sprinkle with ground cinnamon and place on a baking sheet lined with parchment paper. Turn on the oven to the level of 120 - 140 degrees. Cook for about 35-45 minutes or see for yourself when done.

Such chips can be prepared from pears, peaches, plums. And if you want variety, then cook chips from vegetables - zucchini, carrots or tomatoes. To save more useful vitamins, I recommend cooking such chips in a dehydrator.

Turned on for a certain time, selected the desired temperature. By the morning you will have a fresh healthy snack.

Zucchini rolls

This is the recipe from Gordon Ramsay. Yield 49 kcal per 100 grams. Halve 4 small zucchini and use a vegetable peeler to cut into 24 long strips. Now marinate the zucchini in oil and balsamic vinegar.

Enough for 3-4 tablespoons of both. Take a large plate and drizzle the bottom with a little olive oil and balsamic vinegar. And in layers cross - lay out the plates crosswise and drip oil and vinegar a little bit. We send the plate to the refrigerator for 30 minutes.

Meanwhile, in a blender, grind 250 g of fresh cottage cheese (5%), 1 bunch of basil, 50 g of pine nuts and half of the lemon juice. You should get a homogeneous paste. Place 1 tsp. cottage cheese mixture on one end of a strip of zucchini and roll up in the form of a roll. Do the same for the rest of the rolls. Place them upright on a plate and sprinkle with black pepper. Drizzle with a little oil and balsamic vinegar.

vitamin salad

This is the easiest salad that can be made in 5 minutes. Yield 85 kcal per 100 grams. Take white cabbage, apple and carrot. I do this very often. Finely chop the cabbage, put in a bowl, sprinkle with salt and remember with your hands. So it will give juice and become softer. On a grater, quickly three apple and carrot. Add to cabbage, add cold-pressed oil and salt to taste.

Mix well. That's it, the 5-minute salad is ready. Enjoy! 🙂

Chicken breast in foil

Rinse the breast, dry the rest of the water with a paper towel. Make 3 cross cuts on each side. Take 3 tablespoons of mustard and spread on the breast, especially in the cuts. You can add salt and pepper if you like, but I don't. It turns out so delicious. Wrap meat in foil and place in steamer.

You can also cook in a slow cooker on a special tray. Set the time to 30-35 minutes. Meanwhile, boil the cauliflower in salted water. When the meat is cooked, cut into portions and arrange on plates along with chopped cauliflower.

A full dinner or lunch is ready. Bon appetit.

Homemade muesli

There is no need to add extra sugar to this dish. I bet you'll love it! You will need 150 ml of kefir or natural sugar-free yogurt, 2 tablespoons of oatmeal, some raisins and nuts. Here you can add fresh fruits - apples, pears, bananas or berries. Anything you like. Pour oatmeal with raisins and nuts into a glass. And top with kefir.

Stir with a spoon and let it brew for 10-15 minutes until the oatmeal swells. You can prepare it ahead of time by putting it in the fridge. Take it to work in the morning as a snack. By the way, as a snack it is still very good to take with you. slimming cocktails. They can be diluted with milk or even kefir.

Salad with squid

This salad is full of healthy proteins. Enough 3 pcs. squid, 1 boiled egg, 1 large cucumber, Beijing cabbage, greens. Clean the squid from the insides, rinse. As soon as the water in the pan boils, salt it with 1 teaspoon of salt. Carefully lower the squid into the boiling water. Detect 3 minutes and take it out. While they are cooling, cut the Beijing cabbage, salt it and remember it a little with your hands in a salad bowl.

Add chopped egg, cucumber, greens to it. Cut the cooled squids into rings. Dress the salad with cold-pressed oil or yogurt.

Bright casserole

Take 2-3 medium zucchini (or zucchini), 3 tomatoes, 3 potatoes. Take a heat-resistant dish or grease the surface with butter. Cut the vegetables into circles and spread around, alternating them. It should look like this circle.

Spread crushed garlic between circles of vegetables. Enough 3-4 slices. Drizzle with olive oil. Put onion and chopped fresh herbs slightly poached in a pan on top. Season to taste with salt and ground pepper.

Top the dish with a lid or foil. Bake in a preheated oven at 220 degrees for about 45 minutes. Remove the foil for the last 20 minutes. Remove from oven and let rest before serving. Yes, if you have a piece of hard cheese, then sprinkle it on vegetables when you turn off the oven. Let the dish stand for another 5 minutes to melt the cheese.

You can add any fresh vegetables to this dish, whatever you have on hand. Eggplant and peppers are also good in this recipe.

green smoothie

Take a few sprigs of dill, 1 cucumber and a green apple, 2 tablespoons of lemon juice, 5-10 peeled pistachios, 150 ml of water. If desired, add a teaspoon of grated ginger and a little honey. Throw all the ingredients into the blender, press the button. We add water. Low calorie smoothie is ready!

Perhaps that's all for today. I will probably continue to supplement this article with recipes 🙂

Share the article on social networks and write your options for low-calorie recipes in the reviews below. And of course subscribe to my blog to keep abreast of new interesting articles. Good luck to you!

"All is vanity of vanities" - the third Jewish king once said. “All is the vanity of diets” - three thousand years later, to paraphrase Solomon, the whole world is going crazy. Relentless medical statistics make us reconsider the contents of our plates, pots and refrigerators. Minds and bellies swept over the passion for low-calorie recipes. As it turned out, all of them are not only useful, but also tasty.

Low-calorie recipes are a wonderful "weapon" in the fight for a healthy lifestyle and a slim figure. They help to avoid debilitating diets, strict restrictions on food and food choices.

We want to present low-calorie recipes that will decorate your wholesome, healthy and carefully balanced menu for breakfast, lunch or dinner. And pay attention to a competent choice of products and a detailed calculation of calorie content: all this will leave variety and even your favorite treats in your nutrition system.

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Low-calorie meals are special foods that contain a minimum amount of calories and fat. It is best to cook such food in a slow cooker, or in the oven. The multicooker appeared on the kitchen open spaces quite recently. But with the help of this unit, you can cook almost everything.

• 1 chicken breast;
• 2 pcs. bulbs;
• bell pepper;
• spices.

1. Wash the chicken breast and season it with spices.
2. Peel the onion and cut into rings.
3. Cut tomatoes into medium cubes.
4. Put all the vegetables on the chicken breast.
5. Put the chicken in the bowl and turn on the baking program.
6. Cook meat until golden brown.

As a result, you get a delicious diet dish that you can eat even without a side dish. There are 93 calories in one serving of chicken breast.

Juicy vegetables with herbs

• bulb;
• carrot;
• vegetable marrow;
• tomato;
• spices.

Cooking instructions are as follows:

1. Grate the onion on a coarse grater.
2. Gently peel the carrots from the skin and cut into cubes.
3. Cut the green zucchini into slices.
4. Wash ripe tomatoes and cut into slices.
5. Transfer the ingredients to a special bowl and fill with water.
6. Turn on the languishing mode and wait about half an hour.
7. Add some herbs and spices to the finished dish.

One serving of stewed vegetables contains - 65 calories. This dish will become a full-fledged side dish that goes well with meat dishes.

Hearty vegetable soup

Prepare the following ingredients:

• small carrots;
• onion;
• a handful of wild rice;
• greenery.

Cooking instructions are as follows:

1. Boil vegetables and grind with a blender.
2. Rinse wild rice and cook in a slow cooker.
3. Place all vegetables in a bowl and add water.
4. Boil the soup until all the ingredients are ready.
5. Sprinkle chopped herbs on top.

One bowl of hearty vegetable soup has 60 calories.

Recipes for delicious low-calorie meals with calories

Italian soup

Prepare the following ingredients:

• onion;
• 70 grams of peas;
• 20 grams of low-fat cream;
• a small piece of chicken fillet;
• olive oil.

Cooking instructions are as follows:

1. Peel and finely chop the onion.
2. Fry the onion and add the peas to it.
3. Boil chicken fillet until done. In the future, we will not need fillets.
4. Add beef broth to vegetables and simmer for 40 minutes.
5. Transfer the vegetables to a saucepan and boil with broth, bringing to a boil.
6. Add a little fat-free cream to the finished soup.

One serving of Italian soup has 73 calories.

Braised beef

Prepare the following ingredients:

• lean beef;
• bulb;
• olive oil;
• 2 spoons of tomato juice.

Cooking instructions are as follows:

1. Peel the onion and grate it.
2. Fry the onion until a crust appears.
3. Cut the beef into small pieces.
4. Boil the beef until tender and add the onion.
5. Finally, pour in the tomato juice and bring to a boil.

One serving of beef stew has 120 calories.

Diet fruit salad

Prepare the following ingredients:

• 100 grams of cherries;
• 1 banana;
• One glass of low-fat yogurt;
• Dessert spoon of lemon juice.

Cooking instructions are as follows:

1. Separate the cherries from the pits.
2. Peel the banana and cut into large pieces.
3. Transfer fruit to a small bowl and add some lemon juice.
4. Put the yogurt in the refrigerator for a while until completely cooled.
5. Pour the fruit with yogurt and mix well.

One serving of fruit salad has 58 calories.

Healthy fruit smoothie

• 0.5 cup strawberries;
• peach;
• muesli;
• kefir (0% fat)

Cooking instructions are as follows:

1. Wash the fruit and grind with a blender until smooth.
2. Add muesli and kefir to fruits and grind everything to a smoothie.

One serving of fruit smoothie has 30 calories.

Rolls with zucchini and cheese

Prepare the following ingredients:

• 2 zucchini;
• hard cheese;
• garlic;
• parsley.

Cooking instructions are as follows:

1. Cut the zucchini into small slices.
2. Place the zucchini on the sheet and bake for 5-7 minutes.
3. Cut hard cheese into slices.
4. Place the zucchini on a plate and sprinkle with cheese, roll up and pierce with wooden skewers.
5. Bake for 20 minutes at 175 degrees.

There are 37 calories in one serving of roll.

Lowest calorie recipes with calories

Village vegetables

• 1 eggplant;
• 2 tomatoes;
• cheese;
• olive oil.

Cooking instructions are as follows:

1. Wash all vegetables and cut into slices.
2. Cut the cheese into cubes.
3. Put vegetables and cheese in a baking sheet, bake for 20 minutes at a temperature of 170 degrees.

There are 43 calories in one serving of this dish. Village vegetables will be a complete dinner for you.

Cod with mustard sauce

Prepare the following ingredients:

• 0.5 kg cod;
• dessert spoon of mustard;
• sunflower oil;
• seasonings.

Cooking instructions are as follows:

1. First of all, preheat the oven to 180 degrees.
2. Place the fish in cold water and dry.
3. Drizzle a little oil and spread the mustard on the fish.
4. Transfer the fish to a baking sheet and bake for about 30 minutes.

One serving of fish has 97 calories.

Ragout with mushrooms

Prepare the following ingredients:

• Crimean bow;
• red tomato;
• a few champignons;
• spices.

Cooking instructions are as follows:

1. Thoroughly clean the Crimean onion and champignons and cut into rings.
2. Cut the red tomatoes into small cubes.
3. Put the vegetables in a saucepan and simmer until tender.

One serving of champignon stew has 27 calories. This dish is perfect with juicy meat or boiled fish.

Tender meat marinated

Prepare the following ingredients:

• chicken fillet (200 grams);
• a spoonful of honey;
• lemon juice;
• garlic.

Cooking instructions are as follows:

1. Prepare the marinade. To do this, you need to mix: a little honey, lemon juice and garlic.
2. Cut the fillet into equal pieces and put in a bowl with marinade, let rest for about 40 minutes.
3. Put the pieces of meat in a saucepan and simmer for 1 hour.
4. Add chopped greens to the finished fillet, if desired.

There are 87 calories in one serving of chicken meat.

Vegetable puree soup

• some pumpkin pulp;
• carrot;
• several potatoes;
• low fat sour cream.

Cooking instructions are as follows:

1. Peel potatoes and carrots. Boil until done.
2. Wash the pumpkin thoroughly and boil.
3. Place all vegetables in a blender and chop.
4. In the finished soup puree, add a little low-fat sour cream.

There are 42 calories in one serving of puree soup. This soup will be an excellent lunch or dinner and will pleasantly surprise you with its bright taste and delicate texture. This creamy soup will be enjoyed by the whole family.

vesdoloi.ru

It is traditionally believed that low-calorie meals are created only for those who want to lose weight, however, those who care about their health will not hurt to diversify the menu with light meals.

The main thing when choosing low-calorie dishes is their benefits and balance, so these dishes should contain meat, poultry, fish, and dairy products, in a word, all the elements to create a healthy diet.

And, of course, you should not think that low-calorie food is tasteless and monotonous - with the modern abundance of products, spices, seasonings, even a low-calorie dish will be tasty, aromatic and nutritious.

We offer you a wonderful five low-calorie recipes with calories.

Delicious breakfast right in the glass

A good day should start with the right breakfast.

You can cook it quickly, and drink it straight from the glass.

For two servings take:

• a couple of bananas;
• a glass of skim milk;
• 175 grams of fat-free yogurt;
• a tablespoon of wheat germ;
• a tablespoon of natural honey;
• a pinch of cinnamon and vanilla.

There are only 80 kcal in 100 grams of this dish.

To prepare this quick dish, take a blender and chop bananas into its bowl and put all the other ingredients. Beat everything well until smooth, pour into a glass, sprinkle cinnamon on top and you can drink - a healthy and most importantly nutritious breakfast with a small amount of calories is ready.

Salad with grapefruit and shrimps

Shrimps are a godsend for dieters - they are low in calories, while very healthy and tasty. And you can cook them very quickly.

Grapefruit and spinach are ideal companions for a cold appetizer with shrimp. In 100 grams of such a salad, only 88 kcal.

The ingredients for this low calorie meal are:

• 100 grams of shrimp;
• 100 grams of grapefruit pulp;
• 100 grams of cherry tomatoes;
• 100 grams of fresh spinach;
• clove of garlic;
• half a teaspoon of sesame seeds;
• a tablespoon of olive oil and a teaspoon of lime juice for dressing;
• salt and pepper.

For a salad, you need to take grapefruit already peeled, films and seeds. Heat oil in a frying pan and add a clove of garlic to it.

When it becomes golden, remove it from the oil - it will not go into the salad, it only flavored the oil. On it you need to fry the shrimp for a couple of minutes.

Cherry cut into halves and put in a salad bowl, add grapefruit, shrimp, season with lime juice and oil, sprinkle with salt and pepper, mix everything. Just before serving, sprinkle the salad with spinach and sesame seeds.

chicken salad

Chicken breast is a great ingredient for low-calorie meals - it has no fat, but a lot of benefits, it is an excellent source of protein. The breast can be used for a hot dish, or you can make a salad out of it, for example, with apples.

Calorie content - 100 kcal per 100 grams.

The right products for a low-calorie salad:

• one chicken breast;
• 100 grams of Beijing cabbage;
• one green apple;
• one tomato;
• 50 grams of natural yogurt (low-fat);
• 2 teaspoons French mustard;
• green onions and parsley;
• salt pepper;
• lemon juice.

Bake the chicken breast in the oven and chop, also chop the vegetables. Remove the skin from the apple and chop.

Transfer everything to a salad bowl. For dressing, combine yogurt, mustard and lemon juice, season salad, salt and pepper.

Zucchini puree soup

Vegetables are great foods for those who want to lose weight. They are low in calories and have many benefits.

Zucchini is one of them, but it has other advantages, in particular, it has a neutral taste that can set off and complement the taste of other products. Let's make soup puree from it with a calorie content of only 19 calories!

Ingredients for Low Calorie Puree Soup:

• Chicken thigh;
• 1 medium zucchini;
• 1 carrot;
• Dried dill, parsley;
• Salt pepper.

Boil the broth from chicken and carrots, remove the meat, and in the finished broth, cook the zucchini, previously peeled and diced. Add herbs and spices to soup.

When the zucchini becomes soft, chop the vegetables with a blender. Before serving, put some chicken meat in the soup.

Sea bass baked in the oven

Fish is an excellent source of trace elements necessary for a healthy body. Try to eat fish at least once a week, and if you are on a diet, you can increase your intake, as this product is also low in calories, especially if you choose lean white fish.

The sea bass is perfect. The calorie content of the dish without a side dish is only 140 Kcal.

For 1 serving:

• 1 perch;
• Lemon;
• 3 tablespoons of olive oil;
• Salt and pepper.

If the fish is bought whole, then it needs to be cleaned, the insides, the head removed. If the fish is already gutted, then you just need to rinse it and pat it dry with a paper towel.

Season the fish with salt and pepper inside and out and place in a baking dish. Cut the lemon into thin circles and put them on top of the fish, put a few slices inside.

Spray the fish with oil and put in the oven for 30 minutes at a temperature of 180 degrees. You can serve a salad of greens and fresh vegetables as a side dish for such fish, but rice, even steamed, should be discarded, as it contains a lot of calories.

The list of low-calorie foods can be found in the video.

Many are surprised that the recipes for low-calorie dishes are extremely simple and take only a few lines, while the dishes we are used to are prepared for a long and difficult time. The secret is that low-calorie foods in principle do not require long processing or preparation.

This applies to vegetables and fruits, seafood, cereals. Nothing needs to be fried or stewed for a long time, the products are used either fresh or with minimal processing that does not require standing at the stove - it’s easier than ever to bake fish or chicken breast in the oven or cook cereals in a slow cooker.

Another secret of low-calorie meals is their balance, because with a small amount of calories, the dish should be nutritious, and a person should get all the necessary vitamins and minerals.

Therefore, it is so important to include in the diet both fish and lean meat in small quantities, and sour-milk products, and even bread, only whole grains or from flour with a low glycemic index, such as spelled, which has been fashionable lately, which successfully replaces wheat flour.

Also, the general rule of a low-calorie diet is to reduce the amount of not only fat, but also simple carbohydrates and replace them with more protein.

Basic rules for creating a balanced menu:

1. A person should consume no more than 1500 kcal per day, and no more than 80 grams of fat;
2. Carbohydrates should only be complex, at least 100 grams per day, and simple should not be at all;
3. Be sure to drink clean water - up to two liters a day;
4. Exclusion of sugar, including from drinking - drink either water, or unsweetened tea, or unsweetened compotes.

It is also important to remember which foods should be completely excluded from the diet and which ones should be replaced with forbidden ones. This:

1. Yeast, rich, puff pastry (bread, buns). Replace with whole grain or rye bread or dry bread, biscuits;
2. Soups with potatoes and cereals. Better vegetable or chicken broth, mashed soups are even better;
3. Replace pork, lamb with lean beef and veal, which is best boiled or baked;
4. Duck and goose should not be eaten, it is better to choose chicken and turkey from poultry, we also bake or boil it;
5. Replace fatty fish (halibut, mackerel, burbot, whitefish, sturgeon) with low-fat ones (flounder, cod, perch, pollock);
6. It is better to exclude rice, semolina porridge and replace it with buckwheat, millet, spelt, pearl barley;
7. Remove sweets completely, honey or dried fruits are better for tea.

It is also worth remembering that the use of low-calorie meals is contraindicated for some people with certain chronic or acute diseases, so it is better to consult a doctor about the possibility of a diet.

Also, pregnant women and nursing mothers should not adhere to such diets - they need to eat fatty fish, meat, and other foods rich in fats.

Learn interesting recipes for low-calorie sweets from the video.

A healthy lifestyle requires special attention to the food consumed. Too high calorie foods are often associated with a large amount of carbohydrates and fats, which are subsequently deposited on the abdomen and thighs. There are many delicious low-calorie weight loss dishes that you can delight yourself and loved ones on a daily basis.

The most low-calorie varieties of meat and fish are poultry breast (chicken, duck, turkey), rabbit meat, veal and pollock.

Type of meat	Calories in 100 g	Type of marinade	Calories in 100 g
chicken breast	96	Kefir with spices	39
duck breast	88	Yogurt with spices and apples	87
Turkey breast	84	Mustard with spices	134
rabbit meat	108	Vinegar with spices	14
Veal	112	Tomato sauce with spices	46
Pollock	92	vegetable sauce	35

Ingredients:

• chicken breast - 1 piece (600-800 grams);
• low-fat kefir - 200 ml;
• salt, ground black pepper - a pinch;
• rosemary - 1 teaspoon.

Cooking method:

Mix kefir in a cup with salt, pepper and rosemary. Beat off the breast and marinate in kefir for 4-5 hours (the longer the period, the more tender and juicy the finished product will be). Heat the oven to 180 degrees, drain the excess yogurt, put the breast on baking. Pour kefir every 10 minutes, cook no more than 35-40 minutes.

Calorie content of the dish: 135 kcal.

Ingredients:

• duck breast - 1 piece (400-600 grams);
• natural yogurt (without fillers) - 100-180 ml;
• sweet and sour apple - 150-200 grams;
• salt - a pinch;
• turmeric - ½ teaspoon;
• cinnamon - 1/2 teaspoon.

Cooking method:

Grind the apple into puree, add to yogurt, add salt and spices to the mixture, stir until smooth. Cut the breast into cubes of about 1-2 cm, put in yogurt for 30-40 minutes. Preheat the oven to 200 degrees. Next, put the breast in a baking bowl and cook at 200 degrees for 20 minutes, then reduce to 160 and hold for another 40-50 minutes. Then turn off the oven and leave the meat there for another 1-1.5 hours.

Calorie content of the dish: 175 kcal.

Ingredients:

• turkey breast - 1 piece (700-900 grams);
• dried basil - 7-10 grams;
• mustard (preferably Dijon) - 70-80 g;
• soy sauce - 30-40 ml.

Cooking method:

Divide the breast into 5-6 parts, beat off, coat with soy sauce and mustard. Heat the oven to 190 degrees, wrap the meat in foil and bake for 40-50 minutes. 10 minutes before the end of cooking, unwrap and sprinkle with dry basil.

Calorie content of the dish: 218 kcal.

Ingredients:

• rabbit fillet - 400-600 grams;
• vinegar (white wine or apple) - 5 tablespoons;
• salt, coriander - a pinch;
• bay leaf - 4-5 pieces;
• olive oil - 5 ml.

Cooking method:

Divide the colic fillet into portions, pour with vinegar. Marinate 2-3 hours. Heat a non-stick frying pan and grease with oil using a silicone brush, remove the meat from the vinegar, dry the fillets on paper towels, put in a pan and fry on each side for 8-10 minutes. Add the rest of the vinegar in the fillet and simmer over low heat for 15 minutes.

Calorie content of the dish: 135 kcal.

Ingredients:

• veal (tenderloin) - 900-1100 grams;
• tomato juice - 400 ml;
• granulated sugar - 40 grams;
• carrots - 1 medium piece;
• onion - 1 large head;
• garlic - 3-4 medium cloves;
• olive oil - to taste;
• salt - a pinch;
• paprika - 1 teaspoon.

Cooking method:

Remove veal from veins and fat, cut into cubes of 2-3 cm, mix with salt, set aside in a cool place. Peel and chop carrots, onions and garlic. Heat the saucepan, pour in the oil and add the vegetables, sauté until softened over medium heat. Pour in the tomato juice, steam for 3-5 minutes, add flour through a sieve, stir until thickened. Pour spices, put the chopped veal. Mix thoroughly, reduce the power of the stove to a minimum, cover the dish with a lid. Simmer for 40-50 minutes, stirring every 10-15 minutes.

Calorie content of the dish: 158 kcal.

Ingredients:

• pollock - 1 carcass;
• carrots - 1 piece;
• onion - 1 head;
• Bulgarian pepper - 1 piece;
• cherry tomatoes - 5-7 pieces;
• fish broth - 200 ml.
• lemon juice - 1 teaspoon;
• coriander - a whisper.

Cooking method:

Clean the pollock, remove the insides and fins. Coat with coriander and lemon juice and leave for 30 minutes in a cool place. At this time, wash and peel the vegetables (be sure to remove the skin from the tomatoes). Grind vegetables in a blender until smooth. Put the vegetable mass in a pan and simmer for 10-15 minutes, then pour in the broth and cook for about 20 more minutes until the liquid evaporates. Heat the oven to 180 degrees. Put pollock on foil, put vegetable sauce on top and wrap foil. Put in the oven and bake for 30-40 minutes.

Calorie content of the dish: 127 kcal.

Vegetarian Recipes

Avoiding animal products does not mean cutting out interesting and tasty low-calorie recipes from your diet. In some cases, weight loss without meat is at a faster pace. The table describes the calorie content of the most popular vegetables.

Ingredients:

• champignons - 400 grams;
• green beans - 200 grams;
• onions - 2 large heads;
• olive oil - 5 ml;
• carrots - 2 medium pieces;
• salt - a pinch;
• soy milk - 200 ml.

Cooking method:

Wash mushrooms and cut into large pieces. Peel the onion and cut into half rings. Heat a frying pan and grease with oil with a silicone brush. Fry the onion for 5-10 minutes, add the mushrooms and salt, sauté for another 5 minutes and pour in the soy milk. Simmer covered for 8-10 minutes until tender. At this time, peel and cut the carrots into circles. Put champignons with onions on the bottom of the pots, then - green beans and on top - chopped carrots. Put in a cold oven and heat it up to 200 degrees. Cook 20-30 minutes.

Calorie content of the dish: 40 kcal.

Ingredients:

• young zucchini - 3-4 pieces;
• tomatoes - 2-3 medium pieces;
• garlic - 203 medium cloves;
• soy yogurt - 200-250 ml;
• salt - a pinch;
• oregano - 1 teaspoon;
• basil - 1 teaspoon.

Cooking method:

Peel the zucchini (if necessary), cut into cubes. Scald tomatoes, peel and cut into cubes. Peel the garlic, chop and put in a saucepan, which must be heated for one to two minutes until a strong smell of garlic appears. Add zucchini and salt to a saucepan and pour over yogurt, simmer under a closed lid for 20-30 minutes. Then add the tomatoes and cook for another 10 minutes. At the end, add spices, turn off the stove and leave the dish under the lid for 20-30 minutes.

Calorie content of the dish: 50 kcal.

Salad "Vitamin Cleansing"

Ingredients:

• beets - 1 large piece;
• carrots - 3 medium pieces;
• celery root - 50-70 grams;
• pine nuts - 50 grams;
• grains of one medium pomegranate;
• green lentils - 150 grams;
• olive oil - 30 ml;
• salt, sugar - a pinch (for cooking);
• bay leaf (for cooking) - 3-4 pieces;
• greens, salt - to taste.

Cooking method:

Boil beets in sweetened water over low heat for 1-1.5 hours, carrots in salted water for 25-30 minutes. Cook lentils with the addition of bay leaf over medium heat for 50-60 minutes. Peel the pomegranate, remove the seeds, rinse. Rinse the nuts and dry them in a hot pan for 3-5 minutes. Grate boiled vegetables or cut into strips, chop the celery root in a blender and mix with olive oil. Mix chopped vegetables, pomegranate seeds and pine nuts. Season with a mixture of oil and celery root, add salt and herbs to taste.

Calorie content of the dish: 90 kcal.

Low calorie soups

When prepared properly, most soups are low in calories. They are good for weight loss, because. well saturate and normalize the work of the digestive tract. Even meat broth recipes can fit into a low-calorie diet.

Ingredients:

• tomato juice - 500 ml;
• carrots - 1-2 medium pieces;
• chickpeas - 100 grams;
• Bulgarian pepper - 1 piece;
• paprika - ½ teaspoon;
• parsley, green onion - a bunch;
• olive oil - 10 ml;
• stevia - 5 grams;
• garlic - 2-3 cloves;
• black pepper - a pinch.

Cooking method:

Pour chickpeas with cold water, bring to a boil at maximum power, reduce to a minimum and cook for 50-60 minutes. Rinse vegetables (carrots, peppers), peel and cut into cubes. Pour oil into a thick-bottomed pan and fry green onions and parsley on it for 3-5 minutes. Add carrots and peppers and sauté for 7-10 minutes (if necessary, add a little water). Pour boiled chickpeas, mix, pour in tomato juice with stevia. Cook over medium heat for 15-20 minutes. Meanwhile, peel the garlic. At the end, add whole cloves of garlic.

Calorie content of the dish: 54 kcal.

Ingredients:

• pumpkin - 600 grams;
• carrots - 1 piece;
• chicken breast - 600-700 grams;
• salt - a whisper;
• black peppercorns - 3-4 pieces;
• fresh basil - 2-3 sprigs.

Cooking method:

Pour the chicken breast with two liters of water, bring to a boil at maximum heat, reduce power, add salt and pepper, cook for 30-40 minutes. Peel pumpkin and carrots and cut into small cubes. Put the pumpkin in a pan with breast, cook for 20-30 minutes. Puree the soup with an immersion blender and simmer for another 10 minutes. At the end, add fresh basil.

Calorie content of the dish: 75 kcal.

Ingredients:

• young potatoes - 300 grams;
• carrots - 1-2 pieces;
• onion - 1 head;
• green onions, parsley, leaf celery - a bunch;
• thyme - ½ teaspoon;
• bay leaf - 2-3 pieces;
• salt - a pinch.

Cooking method:

Put a pot of water on the stove, add salt and bay leaf. Wash vegetables, peel and cut into small cubes. After boiling water, put the potatoes and cook for 10 minutes over medium heat, then - carrots, onions and thyme and cook for another 20 minutes. At the end, add finely chopped green onions, parsley and leaf celery.

Calorie content of the dish: 42 kcal.

Low calorie salads

A great way to diversify your diet while losing weight is to prepare simple low-calorie salads. They will not take much time, but will bring great pleasure with their excellent taste.

Ingredients:

• shrimp - 500 grams;
• Chinese cabbage - 1 fork;
• carrots - 3-4 jokes;
• canned sweet corn - 1 can;
• olive oil - 30 ml;
• lemon juice - 2 teaspoons;
• apple - 1 piece;
• salt (for cooking) - a pinch;
• bay leaf (for cooking) - 2-3 pieces.

Cooking method:

Boil shrimp for 2-3 minutes in water with salt and bay leaf. Cool and clean. Wash the cabbage and apple and grate on a medium grater. Wash the carrots, peel and also grate. Mix the resulting components, add corn. Pour lemon juice and olive oil into salad.

Calorie content of the dish: 85 kcal.

Ingredients:

• chicken breast - 60-700 grams;
• tomatoes - 3-4 large pieces;
• cucumbers - 2-3 medium pieces;
• red salad onion - 1 head;
• natural yogurt - 100 ml;
• salt - a pinch.

Cooking method:

Boil the chicken breast for 20 minutes in salted water, cool and cut into small cubes. Rinse tomatoes and cucumbers and cut into cubes. Peel the onion and cut into half rings. Mix ingredients, add yogurt and salt.

Calorie content of the dish: 64 kcal.

low calorie desserts

Sweets can also be low-calorie and not inferior in taste to traditional desserts. The main calorie-reducing ingredient is sugar substitute. The most useful in this regard is stevia (a completely natural product). The table shows the most popular low-calorie substitutes for regular sweets.

Ingredients:

• egg white - 4 pieces;
• stevia - 80 grams or 20 grams of sweetener;
• salt - a pinch;
• vanillin - 1 gram.

Cooking method:

Separate the whites from the yolks and put in a container for whipping (avoid any fat, otherwise they will not be whipped), put in the refrigerator for 20 minutes. Turn on the oven to 100 degrees. After 20 minutes, add salt to the proteins and beat at maximum power until stable peaks form. Gently stir in the stevia powder and vanilla. Cover the baking sheet with parchment, put the resulting mass with a spoon or squeeze out with a syringe. Put in the oven and dry for 120-160 minutes.

Calorie content of the dish: 60 kcal.

Ingredients:

• hercules (flakes) - 200 grams;
• banana (ripe) - 100 grams;
• nuts (optional) - 50 grams;
• dried fruits (optional) - 50 grams;
• egg - 1-2 pieces;
• vanillin - 1 gram;
• salt - a pinch.

Cooking method:

Grind the hercules in a blender, rinse the nuts and fry in a dry frying pan, wash the dried fruits and dry them on paper towels. Coarsely chop nuts and dried fruits (raisins can be added whole), mix with ground oats, add vanillin, salt and add eggs at the end. If you want fluffy cookies, then you must first beat the eggs. Heat the oven at 200 degrees. After mixing all the ingredients, put the resulting mass on a baking sheet covered with baking paper. You can spread it in one large portion or small cookies. Cook 10-15 minutes until browned. Allow to cool before use.

Calorie content of the dish: 210 kcal

Ingredients:

• sweet apple - 300-400 grams;
• carrots - 300-400 grams;
• lemon juice - 3 teaspoons;
• cinnamon - 1 teaspoon.

Cooking method:

Rinse the apple and carrot, peel and cut into thin circles no more than a millimeter thick. Roll in cinnamon, sprinkle with lemon juice and place on a parchment-lined baking sheet. Preheat the oven to 100 degrees, put a baking sheet for 80-100 minutes. Stir every 15-20 minutes for more even drying.

Calorie content of the dish: 42 kcal.

Ingredients:

• fat-free cottage cheese - 500 grams;
• low-fat kefir - 200 ml;
• bran (wheat or oatmeal) - 3-4 tablespoons;
• egg - 1-2 pieces;
• stevia - 150 grams or 40 grams of sweetener.

Cooking method:

Pour bran with kefir for 30-40 minutes until swelling. Grind cottage cheese into a homogeneous mass and add to a mixture of kefir and bran. Beat in the resulting mixture of eggs and stevia (sweetener). Preheat oven to 180 degrees. Pour the mixture into a baking dish and cook for 40-50 minutes.

Calorie content of the dish: 165 kcal.

Ingredients:

• apple - 600 grams;
• water - 300 ml;
• stevia - 200 grams.

Cooking method:

Wash apples, peel and cut into 4-6 pieces. Place in a heavy bottomed saucepan and cover with water. Cook over medium heat for 30-40 minutes covered. Throw the resulting mass on gauze and leave for 2-3 hours to glass the liquid. After - squeeze the mass, pour the juice into the pan and add the stevia. Put on maximum heat and boil until foam appears and the liquid thickens (about 40-50 minutes). Pour the finished jelly into portioned bowls and leave for 8-10 hours in a cool place.

Calorie content of the dish: 60 kcal.

Video - Cabbage fritters

Low-calorie does not mean tasteless and nutrient-poor. Fill your fridge with healthy and low-calorie food that promotes health and weight loss!

Although zero-calorie donuts have not yet been invented, this does not mean that the search for healthy and nutritious foods for a low-calorie diet is doomed to failure. Don't fill your stomach with junk food. Think of all the extra exercise you need to do to burn off the calories of a whole pizza or a tall glass of chocolate ice cream.

Choosing the right low-calorie foods will help you tip the scales towards burning fat rather than storing it. To make it easier for you to get started, we have compiled a ranking of the top 40 products from different departments of the supermarket.

There is a myth that some foods have a "negative" calorie content, that is, they take more energy to digest than they contain. This is not true, but the supermarket and farmers' markets are full of wholesome, low-calorie foods that do little to contribute to the energy content of the diet. In fact, 35 of the 40 foods listed here have 100 or fewer calories per serving!

If you carefully calculate the calorie content of the menu in order to get rid of centimeters at the waist, it is very important to fill the diet with food that does not leave a feeling of hunger. After all, you don't want to starve all day long.

Good news for muscles and taste buds. Not all low-calorie foods are raw vegetables for salads. The meat, dairy and other departments of the supermarket are a generous haven for excellent food, which, despite the low calorie content, is charged to the top with usefulness like and bright taste.

If you're craving something to chew on but are afraid of taking on too many calories, these supplies will help you get the most out of your diet without the risk of going over your limit.

Vegetables

1. Watercress

4 calories in 1 cup

Your menu needs this low-calorie vegetable. A study by the Centers for Disease Control and Prevention found that among all supermarket products, watercress stands out for its very high nutrient content. Simply put, tiny green leaves give you a giant dose of nutrients. And, like other cruciferous vegetables, watercress is potent.

Like other cruciferous vegetables, watercress is a powerful antioxidant.

Heat olive oil in a large saucepan over medium heat. Cut 3 pears and 1 white potato into slices, send them to the pan. Add 1 tablespoon of grated ginger. Hold on fire for 2 minutes. Pour in 4 cups of vegetable broth, ½ teaspoon salt and ¼ teaspoon black pepper. Bring to a boil, turn down the heat and simmer covered for 20 minutes.

Add 2 bunches of watercress, 2 tablespoons red vinegar, and 2 tablespoons fresh tarragon. Hold on fire for 5 minutes, squeeze the juice of half a lemon and make soup puree from all this. Then pour 1 cup of unsweetened almond milk into the pan and cook for a couple more minutes.

2. Arugula

5 calories per cup

A bunch of spicy greens makes a great topping for a very low-calorie salad or sandwich. Arugula makes up for the calorie deficit with a high dose of vitamin K. In addition, like other leafy vegetables, arugula is a powerful antioxidant. Look for it next to green vegetables like baby spinach.

For a quick sandwich, toast a couple of thin slices of bread in the toaster. Spread one with Dijon mustard, top with thin strips of ham, apple wedges and a bunch of arugula. Press it all down with the second slice.

3. Celery

6 calories per stem

Celery may not have earned the superfood status that made kale the favorite food of skinny jeans fans, but it makes for a cool crunchy note in a low-calorie diet. Celery is an incredibly bulky food, which means you can fill your stomach without a calorie surplus.

Celery is an incredibly bulky food, which means you can fill your stomach without a calorie surplus.

Along with a small amount of calories, you get a hefty dose of vitamin K, an essential nutrient that reduces the risk of death from cardiovascular disease.

Make a hearty soup with chicken and noodles. Heat oil in a large saucepan over medium heat. Chop the carrots, onion and celery, send them to the pan. Cook until the onion becomes soft. Pour in 4 cups chicken stock, ½ teaspoon salt, ¼ teaspoon black pepper, and ¼ teaspoon chili flakes. Simmer until vegetables are tender, then add shredded boiled chicken, boiled soba noodles and fresh thyme.

4. Pak choi (Chinese cabbage)

9 calories in 5 leaves

While kale and spinach get all the glory, this Asian vegetable is worth including in a calorie-limited diet. A member of the cruciferous family is rich in nutrients, especially antioxidants. It has a milder flavor compared to many dark vegetables and will appeal to those who are picky eaters.

Separate bak choi leaves from stem and finely chop. Cut the stem into thin strips too. Heat oil in a saucepan over medium heat. Add the pak choi stalk, 2 chopped shallots and 2 minced garlic cloves. Simmer for 3 minutes or until stems are tender.

Sprinkle bak choi leaves and 2 teaspoons grated lemon zest. Keep on fire until the leaves become slightly wilted. Remove from heat, drizzle with 1 tablespoon fresh lemon juice and season with salt to taste.

5. Radish

17 calories per cup

Radishes add a slight spicy flavor to dishes and improve their texture. Radish is stingy on calories, but there is plenty of vitamin C in it. Our body needs adequate amounts of vitamin C to support tissue growth and repair, including muscle mass. And don't forget the tops of the green leaves, which are edible and pack a ton of goodness with minimal calories.

Radish is stingy on calories, but there is plenty of vitamin C in it

Drizzle a pound of halved radishes with oil, salt, and pepper. Place the radishes on a baking sheet and bake in the oven at 200 degrees Celsius for at least 35 minutes, or until soft and shriveled. Stir after 15 minutes. In a small bowl, whisk ½ cup plain low-fat yogurt with 1 teaspoon curry powder and 1 tablespoon fresh lemon juice. Serve baked radishes with yogurt sauce.

6. Zucchini

31 calories in one medium zucchini

If you need to "squeeze" a certain amount of calories out of the diet, point the supermarket cart to this vegetable. By doing this, you load it with a host of nutrients, such as hunger-satisfying fiber, potassium, vitamin K and manganese.

Using a vegetable cutter or a sharp knife, cut the zucchini lengthwise into noodle-like strips and fry them for a couple of minutes in olive oil. Top the zucchini noodles with tomato sauce for a low-calorie dinner pasta.

7. Cucumber

22 calories in half a cucumber

Cucumbers are 95% water, making them one of the least calorie foods in the supermarket. The high water content will help you stay hydrated and full, which will reduce the risk of being tempted by brownies. For a little more fiber, leave vegetable cutters on the sideboard because vegetable fibers are found mainly in the skin.

To make the salsa, mix a chopped cucumber with bell peppers, diced avocados, chopped jalapenos, chopped cilantro, fresh lemon juice, and a couple of pinches of salt. Serve with fish dishes.

Fruits

8. Plums

30 calories per plum

The characteristic sweet taste of plums is a great way to satisfy your cravings for sweets without compromising your figure. Moreover, even dried plums from the supermarket are full of antioxidants.

Take 4 pitted dried plums, ½ cup port wine, 1 tablespoon honey, 1 tablespoon balsamic vinegar, 2 teaspoons fresh ginger, 1 teaspoon fresh thyme, 1 teaspoon grated orange zest, 3 whole garlic cloves and ¼ teaspoon salt .

Put it all in a saucepan and cook over low or medium heat without a lid, stirring occasionally until the plums are soft. Serve with grilled chicken breasts.

9. Grapefruit

37 calories in half a grapefruit

If you're looking for a fruit that keeps sugar calories in check, it's time for the grapefruit. Like other citrus fruits, grapefruit is very high in vitamin C. Daily consumption of grapefruit reduces waist circumference, blood pressure and cholesterol levels, which makes the low-calorie fruit also good for the heart.

For a 6-pack-friendly garnish, cut a grapefruit into wedges and place in a bowl, reserving all of the juice. Mix with avocado and finely chopped fennel or dill. Pour in the reserved juice, 1 tablespoon of olive oil, and season with a couple of pinches of salt and pepper. Serve salad dressing garnished with fresh mint.

49 calories per glass

Available in supermarkets year-round, strawberries are not only low in calories and high in fat-burning fiber, but also high in vitamin C. Scientists believe that a high intake of vitamin C improves breathing during exercise. This will definitely come in handy for those who suffer from severe shortness of breath during training.

More importantly, a 2014 study in the Journal of Nutritional Biochemistry found that eating plenty of red fruits and the antioxidants they contain kept coronary disease at bay by improving cholesterol levels.

To make an ultra-nutritious Spanish soup known as gazpacho, combine 1/3 cup water, 1 cup strawberries, 3 medium tomatoes, 1 red bell pepper, ½ cucumber, 2 shallots, 1/3 cup fresh mint or basil, in a blender. 2 tablespoons olive oil, 2 tablespoons red wine vinegar, ½ teaspoon salt and ¼ teaspoon black pepper. Refrigerate for 2 hours and then serve.

11. Nutmeg

61 calories per cup

The sweet, juicy pulp of nutmeg is low in calories but high in vitamin C and heart-healthy potassium. It's great on its own as a snack, but you can also add it to smoothies, yogurt, salsa, and salads. If you've never bought a nutmeg before, go for one that's heavier and has a waxy skin. Avoid melons with soft areas.

The sweet, juicy pulp of nutmeg is low in calories but high in vitamin C and heart-healthy potassium.

For a refreshing salad, toss baby spinach with diced nutmeg, cherry tomato halves, cucumber wedges, crumbled feta cheese and toasted almonds.

12. Blueberries

62 calories per glass

Blueberries are low in calories but high in fiber - an impressive 8 grams per cup. This will help you feel full without the risk of overeating.

By slowing down the digestion of food, fiber helps you feel full, and this is the main reason why plant fibers are so important in the fight against fat depots. Another benefit of blueberries is their impressive nutritional resume, including antioxidants and vitamin K.

Place 2 cups blueberries, 1/3 cup water, 2 tablespoons maple syrup, 1 teaspoon cinnamon, and ½ teaspoon almond extract in a medium saucepan. Bring to a boil, reduce heat and simmer over medium to low heat, stirring occasionally, for 20 minutes.

Dissolve 2 teaspoons cornstarch in 1 tablespoon water, stir into blueberry mixture and cook for 1 minute. Drizzle sauce over oatmeal, pancakes, waffles, cottage cheese, or yogurt.

cereals

76 calories per ½ cup cooked cereal

Bulgur is made from steamed, dried and crushed wheat grains. It cooks quickly and is high in fiber. Bulgur prevents blood sugar spikes. They can lead to the depletion of energy reserves and uncontrolled bouts of hunger, during which there is a high risk of being tempted by food waste.

To make porridge for breakfast, add 2 cups water, 2 cups low-fat milk, 1 cup bulgur, 1 teaspoon cinnamon, and ¼ teaspoon salt to a saucepan. Bring to a boil and cook for 10-15 minutes over medium heat, stirring frequently. You want the bulgur to become soft with the consistency of oatmeal.

113 calories per cup of cooked noodles

Soba noodles have about 50% fewer starch calories than durum wheat spaghetti. Made with gluten-free buckwheat flour, Japanese-style noodles are better for a six-pack chase. Just be sure to buy noodles made from 100% buckwheat, as some wheat flour can sneak in and increase the calorie content of the product.

Cook soba noodles as directed on the package (unlike regular pasta, rinse soba thoroughly after cooking), and serve with salmon, boiled peas, carrots, and shallots. Season with soy sauce, sesame oil, rice vinegar and hot sauces.

15. Teff

128 calories per half cup of teff

Compared to other grains like brown rice and quinoa, this Ethiopian cereal is lower in calories. Tiny grains are mostly made up of germ and bran, the most nutritious parts of any grain. This makes miniature teff a nutritional giant with a ton of different nutrients, including fiber, magnesium, calcium, and phosphorus.

Teff has a malty-nutty flavor, and because it releases starch when boiled, it can be used to make low-calorie puddings, variations on palenta, or breakfast porridge that resembles Hercules in texture.

Tiny grains are mostly germ and bran, the most nutritious parts of any grain.

For a figure-healthy pudding, bring 2 cups of water and 1/2 cup of teff to a boil. Turn down the heat and simmer, stirring, until the grits have absorbed all the water, about 15 minutes.

Let the teff cool slightly, then purée in a blender or food processor with 1 whole banana, 1/3 cup coconut milk, 3 tablespoons molasses or maple syrup, 3 tablespoons coconut powder, 2 teaspoons vanilla extract, ½ teaspoon powder ginger, ¼ teaspoon chopped cloves or cinnamon, and a pinch of salt. Refrigerate for 2 hours before serving.

16. Wheat bran

31 calories in ¼ cup

Consider wheat bran an easy way to add low-calorie foods to your diet. Crowned with an impressive list of nutrients, including magnesium and 6 grams of fiber in a quarter cup. It will help you stay full and lean.

To make delicious wheat bran muffins, combine ½ cup bran, ½ cup oatmeal, 1 teaspoon cinnamon, 1 teaspoon baking powder, and ¼ teaspoon baking soda. Combine 1 beaten egg with 1 cup low fat milk. Add wet ingredients to dry ingredients and spread ¼ cup batter for each cupcake onto a baking sheet.

31 calories per cup

Fatty movie theater popcorn is a calorie bomb, but homemade low calorie popcorn is a great choice for your waistline. Since popcorn is so large, you can easily fill your stomach and have fewer calories than most snacks.

For an Asian-inspired appetizer, combine 1 teaspoon curry powder, 1 teaspoon dried basil, ¼ teaspoon salt, 1/8 teaspoon cayenne pepper, and the grated zest of 1 lime. Sprinkle the seasoning mixture over the popcorn flakes.

18. Rice fritters

35 calories per pancake

If you're craving something crunchy, rice fritters can fill your cravings without the extra calories. Made with puffed brown rice, fritters are also a source of whole grains and carbohydrate energy. Avoid heavily flavored options to stay away from sugars and untrustworthy ingredients.

For a quick snack, spread ricotta cheese on a rice cake and sprinkle with blueberries!

0 calories

Transparent gelatin noodles are made from the crushed roots of the Asian konjac plant. It consists mainly of water-soluble indigestible fibers called glucomannan. There are practically no calories in shirataki.

The noodles have a rather vague taste, but they perfectly absorb the flavors of sauces and seasonings. You can find shirataki in Asian markets or local grocery stores.

Shirataki noodles are made up primarily of water-soluble, non-digestible fibers called glucomannan.

For a quick garnish, make shirataki according to package directions, then drizzle with pesto and garnish with cherry tomato halves.

20. Sandwich Buns

100 calories per one (2 halves)

Flat, thin circles can save you a lot of starchy calories when making sandwiches for lunch and toast for breakfast. Case in point: two slices of regular bread can have twice as many calories. As with any bread, look for buns made from 100% whole grains to nibble on a serving of hunger-satisfying fiber as well.

To make a pizza for one in a couple of minutes, spread a bun with tomato sauce, put Canadian bacon and pieces of low-fat mozzarella on top. Place in microwave until cheese is melted.

Meat

21. Smoked turkey fillet

85 calories per 100 g

When you need to quickly make a sandwich for lunch, choose this meat for a low-calorie snack. Indeed, turkey fillet is one of the leanest meats in the deli section. To avoid added sugars, don't buy honey-smoked fillets.

For a quick, six-pack-friendly snack, cut vegetables like carrots, zucchini, and cucumber into matchstick-thick strips. Brush a stripped turkey with Dijon mustard, sprinkle with chopped vegetables and roll up.

82 calories per 100 g

Tender white cod meat won't fill your boat with calories, but it will provide a solid dose of selenium. Acting as an antioxidant, selenium helps reduce oxidative stress and muscle damage after strenuous exercise. If possible, choose cod from Alaskan waters, as this is one of the more environmentally friendly options.

Blend in a blender or food processor 2 cups arugula, a bunch of parsley, 1/3 cup almonds, 1 minced garlic clove, juice of 1/2 lemon, ¼ teaspoon each salt and black pepper, and ¼ cup olive oil. Pour the sauce over the pan-fried cod.

23. Mussels

86 calories per 100 g

There are many reasons to throw nets in search of mussels! With 10 grams of premium protein per serving, they offer an excellent protein-to-calorie ratio. This is on top of the fact that mussels are considered one of the cleanest types of seafood and give you an impressive dose of ultra-healthy fats.

The European Journal of Sports Science has suggested that consuming omega-3 fats can improve exercise performance by improving blood flow and maximizing oxygen uptake by working muscles.

With 10 grams of premium protein per serving, they offer an excellent protein-to-calorie ratio.

Heat vegetable oil in a large frying pan. Lightly fry the chopped onion and 3 minced garlic cloves for 3 minutes. Add ½ cup white wine and simmer until most of the liquid has evaporated, also about 3 minutes.

Place the halved cherry tomatoes, ½ cup water, and ¼ teaspoon each ground red pepper, salt, and black pepper into the skillet. Saute until the tomatoes start to break down, about 4 minutes.

Now you can pour about a kilogram of mussels into the pan, close the lid and sweat for about 8 minutes until they open. Throw away the ones that are closed.

24. Turkey leg

107 calories per 100 g

It's time to pamper yourself. The flavorful, low-calorie poultry portion contains an impressive 19 grams of protein in just 100 grams and supports muscle growth at full speed. But go easy with oily skin because the above calorie numbers are for meat only. By stewing the chicken legs in water, you will turn a significant part of the connective tissue into gelatin, which will make the meat more tasty, juicy and tender.

Heat the oil in a skillet large enough for the turkey legs over medium heat. Season the turkey with salt and pepper. Place the chicken legs in the skillet and cook on both sides until browned, about 6 minutes. Remove the chicken legs from the pan and turn the heat down to medium, adding more oil if necessary. Sprinkle in 1 minced leek, 2 minced garlic cloves, and 1 tablespoon grated ginger. Saute, stirring constantly, for 5 minutes or until the leek is soft and golden.

Pour one and a half cups of chicken broth into the pan and scrape off any stuck-on pieces from the bottom. Place 1 cup orange juice, 2 sprigs fresh thyme, 1 teaspoon spice mix, ¾ teaspoon paprika, and ¼ teaspoon salt into the skillet. Return the turkey legs to the skillet, bring to a boil, and lower the heat to a medium simmer. Cook covered for 1.5 to 2 hours, or until the meat is very tender, turning the legs every 30 minutes.

108 calories per 100 g

It may not be the most inspiring meat on the supermarket shelves, but if you need massive amounts of low-calorie muscle-building protein, skinless and boneless chicken breast is hard to find an alternative.

A large amount of protein will help to cope with the stomach in two ways: by feeling full and increasing the thermic effect of food, that is, the number of calories that you have to burn just to digest food.

If you need huge amounts of low-calorie muscle-building protein, skinless and boneless chicken breast is hard to find an alternative to.

To make the chicken breast juicy, try poaching it. Place the fillet in a large saucepan and add water to cover the breast by at least 3-4 cm. Bring the water almost to a boil so that single bubbles appear on the surface.

Don't boil! Turn the heat down to low to medium, cover partially and simmer for 15 minutes, or until the meat is cooked through. Adjust the heat as needed during the boil, keeping it at a gentle simmer, and skim off any foam that appears.

26. Pork tenderloin

108 calories per 100 g

Pork tenderloin is a good meat with a high nutritional value that will not make a significant dent in your daily calorie intake. It also contains commendable amounts of a B-vitamin that your body uses to convert the food you eat into energy to get through tough workouts. And don't forget about the protein load: 21 grams in a modest 100 g serving.

Heat 1 tablespoon oil in a large saucepan. Fry 1 diced onion, 0.5 kg chopped pork tenderloin and 2 cloves minced garlic for 5 minutes. Pour 1 cup of red wine into the saucepan and simmer for 5 minutes. Add a jar of pureed tomatoes, 1 cup water, 1 cup brown rice, 1 diced green pepper, 2 teaspoons Dijon mustard, 1 teaspoon dried oregano, and ¼ teaspoon each salt, cayenne, and black pepper. Simmer over low heat until rice is tender, about 30 minutes.

117 calories per 100 g

If you're on the hunt for an inexpensive cut of beef that won't break the calorie bank, it's worth targeting the back of beef. Carved from the area near the hind legs of cattle, this is a type of red meat with a fantastic 6 to 1 protein to fat ratio that will help you build muscle more efficiently. Marinating meat before cooking will make it tender and less likely to dry out during cooking.

In a bowl or shallow baking dish, whisk together ¼ cup olive oil, ¼ cup soy sauce, juice of one lime, and ½ teaspoon cumin powder. Add 700 g beef apple, cover and marinate in the refrigerator for at least 2 hours.

Heat 1 tablespoon oil in a grill pan or regular skillet over medium heat. Remove the steak from the marinade, pat dry and season with salt and pepper. Cook for about 8-10 minutes for a medium rare, turning the steak once during the process. Let the steak rest for 10 minutes, then slice thinly along the grain. Try serving meat in tacos.

BEAN

28. Silken Tofu

36 calories per 100 g

Stores sell a variety of tofu varieties of various textures. Silken tofu is available as "soft", "hard", or "extra hard". This type of tofu has little or no water removed, resulting in a creamier texture and fewer calories than traditional-style, firm pressed tofu.

While not a candidate for stir-fry, silken tofu is great for dishes like puddings, smoothies, dips, and salad dressings. It keeps calories in check and serves as a source of high quality vegetable protein.

To make a low-calorie post-workout shake, try mixing 1 cup coconut water, 85g silken tofu, 1 scoop protein powder, 2 tablespoons ground flax seeds, 1 cup frozen mango cubes, and 1 teaspoon fresh ginger.

29. Refried beans

91 calories per ½ cup

Made from grated pinto beans, this Mexican staple provides a huge serving of hunger-satisfying dietary fiber along with a range of essential nutrients, including magnesium, phosphorus and energy-boosting iron.

Be sure to read the ingredient list on the jar to make sure no fat is added to the product.

Combine roasted beans, ground chili, ground cumin, and fresh lime juice. Spread on bread and place a boiled or fried egg on top.

30. Canned beans

108 calories per ½ cup

Beans are a quick way to add low-calorie plant-based protein and fiber to your diet. The protein and dietary fiber in inexpensive beans will slow down the digestion of complex carbohydrates found in legumes, which will provide a continuous supply of energy and a long feeling of satiety. Some companies already offer canned beans without brine.

To kill a worm at lunch, mix washed and dried canned beans with finely chopped bell pepper, tomato, cucumber, and parsley. Drizzle with lemon dressing.

31. Lentils

115 calories per ½ cup

Few foods can match the nutritional value of lentils. Not only is it stingy on calories, it provides you with a good serving of muscle-building protein, appetite-suppressing fiber, and a solid list of foods. And she saves a penny too!

Not only is it stingy on calories, it also provides you with a good serving of muscle-building protein, appetite-suppressing fiber, and a solid list of vitamins and minerals.

For a decent veggie burger, place a 1/4 cup of dried green lentils in a medium saucepan and cover with 4 cups of water. Bring to a boil, reduce heat and simmer until lentils are tender, about 25 minutes. Drain the water and set the lentils aside to cool. Place the lentils in a food processor and process until most of the lentils are chopped but not creamy.

Add ½ cup instant oatmeal, 100g soft goat cheese, 1/3 cup chopped walnuts, 1/3 cup chopped oil-dried tomatoes, 2 tablespoons balsamic vinegar, 1 tablespoon Dijon mustard, 1 teaspoon cumin powder, 1 chopped clove garlic, salt and black pepper to taste; turn on the combine and mix into a homogeneous mass.

Blind 6 cakes of the same size and fry them in a greased pan.

Dairy

25 calories in 3 tablespoons

If you're looking for a clean, low-calorie protein, use egg whites. Egg whites are especially rich in essential amino acids, making them superstars in muscle building. Try using egg whites in smoothies as a protein booster.

Place 1/2 cup runny egg whites, 1 chopped zucchini, and 1 cup chopped "cream" tomatoes into a hot skillet. Whisk constantly until the egg whites curdle. Season low-calorie scrambled eggs with hot sauce.

33. Mozzarella, partially skimmed

250 calories per 100 g

If you eat too much calorie-laden full-fat cheese, your six-pack will be covered in fat. But you can include cheese in your diet and enjoy it if you keep a piece of low-fat mozzarella in the refrigerator. Compared to regular cheddar cheese, partially defatted mozzarella has approximately 61% fewer calories. Try it with sandwiches, pizza, tacos and scrambled eggs.

You can include cheese in your diet and enjoy it if you keep a piece of low-fat mozzarella in the refrigerator.

Make a caprese pasta salad by tossing durum wheat pasta with canned albacore tuna chunks, partially-skimmed mozzarella cubes, cherry tomato slices, and chopped fresh basil. Whisk together the olive oil, balsamic vinegar, salt and black pepper. Mix sauce with pasta.

83 calories per glass

Milk allows you to get first-class protein without fat calories. There is also a trio of bone builders in a glass of milk: calcium and phosphorus. If you don't mind shelling out, buy organic skimmed milk from cows that haven't been drugged with antibiotics.

Make oatmeal by mixing together half a cup of oatmeal, a quarter cup of plain or vanilla protein powder, one and a half teaspoons of chia seeds, and a quarter teaspoon of cinnamon. Pour in 2/3 cup skimmed milk and top with chopped strawberries and chopped nuts. Cover with a lid and let it brew overnight in the refrigerator.

35. Plain low fat yogurt

137 calories per glass

Low-fat yogurt is a luxurious way to include quality protein and beneficial bacteria called probiotics in your daily diet without the extra calories found in fatty or sweetened varieties. In addition to powerful immune and digestive support, probiotics can even become allies in the fight against excess weight!

Low fat yogurt is a luxurious way to incorporate quality protein and beneficial bacteria called probiotics into your daily diet.

Place 1/2 cup plain yogurt, 1/2 avocado, 1 tablespoon lime juice, 1/4 teaspoon chili powder, and a pinch of salt in a blender. Mix until a homogeneous mass is obtained. Use as a sauce for tacos, steak or fish.

Nuts and dried fruits

36. Almond milk, unsweetened

30 calories per glass

The milk-free nut alternative is made by grinding the skinned almonds in water and filtering the mixture. They are very low in fat compared to whole nuts, so they are a low-calorie option for making cereal, post-workout shakes, or weekend pancakes. Look for the word "unsweetened" on the box. This is a guarantee that no sugar has been added to artificial milk.

Recharge after your workout by mixing 1 cup almond milk with 1/2 cup low-fat yogurt, a couple tablespoons of powdered peanut butter, ¼ teaspoon cinnamon, and 1 cup frozen strawberries.

37. Powdered peanut butter

45 calories per tablespoon

Some companies make powdered peanut butter by pressing the peanuts to remove most of the fat. When you mix the powder with water, you get a creamy paste that doesn't have half the calories of regular peanut butter. But just like the traditional spread, you still get the nutritional bonuses of protein and dietary fiber. You can even add the powder directly to dishes like oatmeal and protein shakes!

Dilute peanut butter powder with a pinch of cinnamon according to package directions and apply between celery stalks. You will have a snack that will make you feel like a child again.

condiments

3 calories per tablespoon

If you want to add fireworks of flavor to the sauce with almost no calories, be sure to put vinegars in the pantry, for example, from red wine. Some studies show that acetic acid can slow down the digestion of food, which helps control blood glucose and increases feelings of satiety.

For a delicious salad dressing, mix together equal parts olive oil and red wine vinegar, chopped shallots, chopped garlic, Dijon mustard, fresh thyme, salt, and black pepper.

39. Thyme

3 calories per tablespoon

Fresh herbs like thyme, basil, and dill are a great way to liven up dishes and add vibrant flavors with minimal calorie gains. Natural flavor enhancers contain an arsenal of antioxidants that will turn a low-calorie diet into an effective remedy against disease.

Fresh herbs like thyme, basil and dill are a great way to liven up dishes and add vibrant flavors with minimal calorie gain.

Combine 1 tablespoon fresh thyme, grated zest of 1 lemon, 1 teaspoon garlic powder, ½ teaspoon smoked paprika, ½ teaspoon salt, and ½ teaspoon black pepper. Rub this mixture on chicken, steak or pork.

40. Cinnamon

6 calories in 1 teaspoon

When it comes to oatmeal, smoothies, or pancakes, cinnamon will help you enhance the flavor without the calories. A number of studies, including a recent report in Diet Science, have linked cinnamon to an improved glycemic profile, which not only reduces the risk of diabetes, but also helps you achieve satiety, increase energy levels, and reduce the risk of storing fat around your waistline.

For a pudding that won't cause intestinal disturbance, heat half a cup of unsweetened almond milk in a small saucepan over medium-high heat until almost boiling. Remove the pan from the heat, add 85 g of crushed dark chocolate and 2 tablespoons of unsweetened cocoa powder and let sit for 5 minutes.

Stir until the chocolate has melted. Stir in 2 teaspoons grated orange zest, 1 teaspoon vanilla extract, ½ teaspoon cinnamon, and 1/4 teaspoon ground chile. Place the chocolate mixture, 1 packet of silken tofu, and 2 tablespoons of natural maple syrup in a blender or food processor and blend until smooth.

Refrigerate the pudding for at least a couple of hours before serving.