Low calorie food recipes. Diet recipes for weight loss

“Everything that is beautiful in this life is either immoral, or illegal, or leads to obesity,” said Oscar Wilde. It's hard to say how immoral peanut pie is or how illegal foie gras is, but where they lead is obvious. ELLE has chosen the most high-calorie dishes in the world.

If you think that sausage can be different and there are options that “may be a little bit”, then you are mistaken. There are no "light" sausages in nature. They are usually made from pork shoulder meat, and this is one of the most fat-rich parts of the carcass. There, in the sausage, the fat itself is sent - in its pure form. The result is not surprising: in one slice of sausage, which you decide to treat yourself to, the content of hazards goes off scale. Remember: one hundred grams of this yummy can contain almost 30 grams of fat. This - if translated into a percentage - more than in the notorious burgers. Conclusions are up to you.

Not a dish, but a deceit. We are now talking about those sandwich options that some establishments offer from the generosity of the soul. Formally, tuna is a healthy food, but. The melted cheese, generously covering the fish and bread, plus the mayonnaise blotches are bearing fruit. The result is almost 1500 calories, 101 grams of fat. Again, such a sandwich can be quite harmless, but then you have to either make it yourself or carefully choose a restaurant (cafe / fast food).

Beware of such goodies, especially since they can often be found in the dessert menu of a particular establishment. Of course, it is difficult to resist, but remember that a piece of this cake, in which caramel and pecans met, will “give” you 23 grams of fat. And what did you want from a sweet rich in vegetable fats and cooked in butter?

The iconic Big Mac burger has 540 calories. Moreover, Russian fans of the world-famous fast food brand can’t complain at all - the domestic Big Mac upgrade is 30 calories lighter than the original, American version. However, this is a lot. Although, of course, everything is relative. In Vegas there is an institution with a cheerful name Heart Attack Grill. A local hit is a superburger weighing more than a kilogram. It consists of four cutlets, each weighing 230 grams, two dozen pieces of bacon, eight pieces of cheese, a whole tomato, half a head of onion. Now attention: the calorie content of this monster is almost 10,000 calories. The dish also costs a lot, but if you are a big person in every sense, there is a chance to save a lot: according to the rules of the institution, customers whose weight exceeds 160 kilograms can eat there for free. There is only one condition - everything that is ordered, you need to eat on your own, without outside help. This is really Heart Attack Grill.

After simple burgers, let's turn to haute cuisine. And let's not be mistaken about her, naively believing that expensive means useful. Special duck or goose liver - not only taste, but also fat. 44 grams of fat per 100 grams of foie gras - draw your own conclusions before you take on this truly delicious delicacy.

It would seem, you would think, chicken chop. However, in order to make the apotheosis of calorie content from chicken, which is generally quite tolerant meat in terms of fat content, you need to use breading, butter and cheese. That is, to be specific, we beat off the chicken, roll it in breadcrumbs, not forgetting the mayonnaise and eggs, fry it sincerely and generously in oil. And, of course, pour cheese sauce with might and main (another killer option is cream sauce). Voila, the dish is ready. Dose - 81 grams per serving.

Chocolate syrup, ice cream, cookies, full-fat milk - all this is part of the famous cocktail, which is also available to Russians. “Shake one glass of milk with two glasses of vanilla ice cream, adding some sugar. Then you just have to pour the cocktail into glasses, pour over the chocolate sauce and decorate with crushed Oreo cookies. As you can see, everything is very simple and fast,” anonymous culinary experts write on numerous gastronomic sites, and their insinuating intonation “everything is very simple and fast” is akin to the whisper of a tempter demon. No, this is not an attack of graphomania - "Oreo" is indeed a devilish drink, because it has 2600 calories. Be careful.

What is cheese? Milk in concentrated form, that is, a lot, a lot of fat. If we melt a lot of cheese and then eat it with bread, we should not think that there will be no retribution. It will - and it will come to you in the form of extra kilos. 50 grams of fat - here it is, a shock dose of fondue portion. The nuance is that the concept of a portion in relation to fondue is very conditional. Just know - there is a lot of fat.

Hi all! Today we will consider an important topic, the knowledge of which will allow us to normalize all indicators of the body's work - low-calorie dishes for weight loss with an indication of calories.

Foods with a low calorie content are well absorbed by the human body. With the help of low-calorie dishes, it is possible to establish a rational balanced diet, normalize metabolic processes and, of course, get rid of excess body weight.

What are the benefits of a low calorie diet?

Stereotypes that healthy meals don't taste good don't do people any good. A low-calorie diet breaks these habitual ideas. Let's consider these features.

Why is calorie counting necessary?

The daily menu, of course, has a certain calorie content. The task is that the daily calorie content should not exceed a certain limit. This diet is useful for people who are accustomed to constantly control their diet. This is much better and healthier than eating everything and then going on an exhausting diet.

With an accurate calculation of calories, a specialist in the field of nutrition will help, who will select the right diet for this person. In this case, the degree of a person is certainly taken into account. The higher the activity, the more calories are needed for the normal functioning of the body.

calorie counting rules

Before you start calculating the calorie content of your menu and compiling the optimal diet, consider the basic principles of calorie expenditure.

• Calorie expenditure in men is higher than in women.
• Calorie expenditure decreases with age.
• Mentally active people burn fewer calories than physically active people.
• For children, calorie consumption depends on age.
• Calorie expenditure in pregnant, lactating and physically working women is approximately equal.

This can be done in several ways.

• Using a calculator that is available on the Internet. It is enough to enter the names of the products in the appropriate lines, and you can quickly get the desired result.
• Calorie tables. The table of the most low-calorie products for weight loss can also be found on thematic sites. Similar tables are published in some cookbooks.
• Pay attention to product packaging. The energy value is written on them per 100 grams.
• Nutritionists advise keeping a special calorie consumption diary. This work requires accuracy and scrupulousness, but the result is worth it. According to experts, this is the best option. So you can make a list of low-calorie foods for weight loss.

The algorithm for counting calories for ready-made meals is somewhat more complicated.

• Write down the names of all ingredients.
• Find, by weighing, the mass of each of the products that make up this dish.
• Find the energy value of all products included in this dish according to the corresponding table.
• Calculate the calorie content of each ingredient. To do this, the mass of the product per serving is multiplied by its energy value at the rate of 100 grams.
• Find the sum of the obtained values. This will be the energy value of a complex dish.

Secrets of rational nutrition

What needs to be done to achieve good results?

• Stock up on the right set of products in the refrigerator. You need to take care of a set of spices and seasonings in advance.
• Plan your menu ahead of time.
• So that cooking does not take a lot of time, prepare semi-finished products.
• Buy a special kitchen scale, get a special notebook, always have a calculator handy. Make a list of low-calorie foods that help you lose weight. Do not stop there - look for new recipes, discover new products.
• Make sure there is water nearby. Increased water intake will gradually become a good habit and will allow you to cope with hunger.
• If your age is over forty years old, start using fish oil (preferably in capsules). It allows you to successfully cope with the feeling of hunger.

Consider meals and snacks during work hours. Get comfortable dishes, beautiful bowls for food. Let losing weight become for you not a burdensome duty, not a burden, but a truly enjoyable experience.

A few words about dishes that you can’t eat (or at least in very limited quantities).

• "Fast food" with a huge number of calories that do not bring any benefit.
• Sweet and floury dishes.
• Margarine.
• Be very careful with carbonated drinks, which contain a large amount of sugar.
• Sausages.
• Chips.
• All alcoholic beverages are prohibited.

Make sure that the meals you eat combine vegetable fats and complex carbohydrates. It is this combination that stimulates fat burning.

Are there any disadvantages?

With all the advantages, it also has its drawbacks. The main disadvantage is that, when returning to the previous diet, the lost kilograms return very quickly. Therefore, if you want to consolidate the result, you can not abruptly leave the diet.

Sometimes, due to a small amount of calories, you will feel worse because energy is required for all processes in the body. Therefore, a diet with less than 1000 calories is not suitable for a long time.

Recipes of delicious and healthy dishes for weight loss

Many people are interested in the list of products that burn fat for fast weight loss. Let's try to figure out on what basis we will build a low-calorie diet.

You can't cut out fat completely. The percentage of fat in the total calorie content of the menu should not exceed 20. This fat contains foods such as nuts, vegetable oil. The source of protein is lean meats (lean beef, chicken, rabbit, turkey). The source of complex carbohydrates will be foods such as cereals, grain varieties of bread.

An important part of a low-calorie diet is foods that are high in fiber. There is a lot of fiber in plant foods. It is she who is the basis of a diet with a small amount of calories. The diet should also include lean meats, fish, and seafood. It is desirable to use meat in boiled and stewed form. The latter, in addition to having a low energy value, are well absorbed by the body.

A mandatory component of a low-calorie menu are dairy: low fat or low fat. If you are a fan of fatty cheeses, you need to replace them with less fatty ones. The use of cereals and other foods high in starch is welcome.

Cooking technology– baking in the oven, boiling, poaching or steaming. The number of meals should be at least five, in small portions. Increase your water intake to two liters per day. If you are going to replace water with compote or fruit drink, be sure to consider their calorie content.

Here are some interesting low calorie recipes that will help you get lean quickly. In addition to them, you can familiarize yourself with wonderful ones for fighting excess weight.

Oatmeal salad

Ingredients:

• Oatmeal - 1 cup.
• Honey - 1 tablespoon.
• Green apples - 1 pc.
• Lemon juice - to taste.

Mix honey and lemon juice. Cut apples into thin slices, mix with cereal. Season the finished salad with a mixture of lemon juice and honey.

Ingredients.

• 1 beet.
• 0.5 cup white beans
• 1 green apple.
• Vegetable oil (olive or sunflower) - 1/8 of a glass.
• Lemon juice - an incomplete tablespoon.

Boil the beets until cooked, peel. Boil white beans. Peel the apple, cut into small plates. Grate the beets on a coarse grater. Combine apple, beets and beans, season with oil and lemon juice.

Ingredients.

• 0.5 l chicken, beef or vegetable broth.
• 1 tomato.
• 1 small onion.
• 1 clove of garlic.
• ¼ cup rice (brown is best)
• A little vegetable oil for frying

Wash the tomato and cut into small cubes, peel the onion and garlic, fry in vegetable oil for 3 minutes, season with broth, bring to a boil. Add rice to boiling soup, cook until tender.

Ingredients.

• 3 pcs. celery.
• 1 medium sized carrot.
• 0.5 zucchini.
• A little vegetable oil for frying.

Wash vegetables. Peel celery, carrots and zucchini, cut into small cubes, simmer in oil. First you need to put carrots in the oil, then onions, celery and, finally, zucchini (you can replace it with zucchini). Leave for three minutes. Then the cooked side dish of vegetables is salted to taste and finely chopped greens are added.

Ingredients.

• 2 sweet apples.
• 0.5 cups of milk.
• The white of one egg.
• Honey - one teaspoon.
• Juice squeezed from ¼ lemon.
• Gelatin.

Soak gelatin in milk for 0.5 hours. Wash apples, peel, cut into quarters, remove seeds. Bake apples until they are soft. Blend apples until pureed. Combine egg white with lemon juice, beat.

Combine the mixture of milk and gelatin with whipped protein. Add apples, honey. It remains only to decompose the finished dessert into molds and leave to cool.

The main thing to remember is that the path to a slim figure and health should be full of joy and positive. Forget about constant diets, accompanied by breakdowns, irritation, remorse and lack of results.

Delicious, beautiful and healthy food will become a bridge to a new life. And you will notice with pleasant surprise that the excess mass will gradually lose ground.

Always yours, Anna 😉

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 a 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:

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:

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.

In contact with

In the fight against extra pounds, you always have to fight with appetite. As a rule, delicious food is not dietary, and the most low-calorie dishes in the diet for weight loss do not taste at all. But eating right, enjoying food is real, you just need to add a little knowledge about the calorie content of the foods you eat and connect your imagination. There are many delicious and simple recipes that can diversify yours.

Recipes for low-calorie dishes with calories with a photo

There is one main rule in dietary cooking - allow yourself to eat everything, just use low-calorie ingredients for dishes. When losing weight, use a double boiler, grill or oven for cooking diet food, and forget about cooking in a pan. The basis of the low-calorie menu is this. When losing weight, it is allowed to include in the diet lean meat, fish and seafood (mussels, shrimp, squid), dairy products, mushrooms, chicken liver, rice, buckwheat.

It is important for a dieter to know that the higher his physical activity, the more calories the body needs to keep the body normal. When counting calories while losing weight, keep in mind that:

1. With age, the body's need for calories decreases.
2. Women burn fewer calories than men.
3. Pregnant and lactating women burn more calories.
4. In children, the daily caloric intake depends on age.
5. Mental work requires fewer calories than physical work.

Can be used in low calorie meals. To do this, it is advisable to use an online calculator on the Internet or keep a personal calorie diary and enter the information contained on the product packaging there. The average number of calories consumed during weight loss is set in the range from 800 to 1500 calories per day. Let's figure out how to cook delicious diet meals from easily accessible and simple products for every day. We offer several recipes for quick cooking for weight loss with calorie counting.

Salad with shrimps, vegetables and herbs

An easy and nutritious low-calorie weight loss dish, shrimp salad, which can be served for breakfast or dinner, contains the following ingredients:

• 170 g large shrimp;
• one cucumber;
• 150 ml of one percent yogurt;
• bunch of parsley and dill;
• ground black pepper, salt.

Cooking method:

1. Boil the shrimp in lightly salted water (5-7 minutes).
2. Cut greens and cucumber.
3. Mix peeled shrimp with vegetables, herbs, spices to taste.
4. The energy value of the dish is 237 calories.

Grilled meat with vegetables

Meat dishes can also be low-calorie if you use lean beef, turkey, rabbit meat. We offer to include in the diet for weight loss a recipe for a low-calorie grilled beef steak with vegetables. Ingredients for 4 servings:

• 650 g beef steak;
• 2 zucchini;
• 50 g plums. oils;
• one bulb;
• tsp grated lemon peel;
• 20 g chili;
• spices, herbs.

Cooking method:

1. Mix together 2.5 cm thick pieces of beef, onion cut into large rings, and zucchini into diagonal slices.
2. Add chili, spices, mix, leave for a few minutes.
3. Mix oil, herbs, lemon zest, a pinch of salt.
4. Place the beef on the grill, cook for 5 minutes on each side, then set aside.
5. Grill the vegetables, turning over for about 8 minutes.
6. Spread the steak with lemon-spicy sauce, serve with vegetables and herbs.
7. The energy value of the finished dish is 2100 calories.

Chicken baked with cheese in the oven

Ingredients:

• 250 g chicken fillet;
• one tomato;
• 2 tsp low-fat sour cream;
• 50 g of cheese;
• spices.

Cooking method:

1. Rinse the fillet, cut into thin strips.
2. Cut the tomato into large rings, and grate the cheese.
3. Put the spices into the meat, mix, place on a baking sheet.
4. Put the tomatoes on top, grease them with sour cream.
5. Sprinkle grated cheese on top of all products.
6. Put to bake for 40 min.
7. The energy value of the dish is 650 calories.

Recipe for a simple zucchini casserole with minced meat

Ingredients:

• 3 zucchini;
• 500 g minced chicken;
• one bulb;
• 200 g of hard cheese;
• 3 tomatoes;
• 2 chicken eggs;
• 200 g homemade sour cream.
• spices.

Cooking method:

1. Fry the chopped onion and then the minced meat until tender.
2. Grate the zucchini on a coarse grater, squeeze out excess moisture.
3. Whisk eggs with sour cream.
4. Lay in layers in a baking dish: first minced meat with onions, and then zucchini.
5. Pour in sour cream mixture.
6. Place sliced ​​tomatoes on top, sprinkle with grated cheese.
7. Bake for half an hour at an oven temperature of 180 degrees.
8. The energy value of the dish is 1450 calories.

Braised cabbage with potatoes and chicken

Ingredients:

• 1 small chicken breast;
• 500 g potatoes;
• 200 g of cauliflower;
• one onion;
• one carrot;
• spices, herbs.

Cooking method:

1. Cut the onion into half rings.
2. Grate the carrot.
3. Lightly fry vegetables in sunflower oil.
4. Cut the chicken breast and add to the onion with carrots, simmer for 10 minutes.
5. Disassemble the cabbage into small inflorescences, boil in lightly salted water for 5 minutes, put in a cauldron for stewed foods.
6. Boil potatoes in their skins, peel, cut into slices, combine with all products.
7. Salt, pepper, simmer for 15 minutes.
8. Serve with chopped parsley, dill or other herbs to taste.
9. The energy value of the finished dish is 1220 calories.

Steamed pumpkin and carrot cutlets

Ingredients:

• 400 g pumpkin;
• 3 carrots;
• one chicken egg;
• 100 ml of milk;
• 2 tbsp. l. semolina;
• spices.

Cooking method:

1. Grate pumpkin and carrots.
2. Stew carrots in milk until tender.
3. Pour semolina into the pumpkin-carrot mass, mix, cook until cooked for about 10 minutes.
4. Put the spices to the mass, knead the dough, leave for 5 minutes.
5. Make cutlets from the dough, put them in a double boiler for 20 minutes.
6. The energy value of the dish is 800 calories.

Baked fish with celery

Ingredients:

• 1 carp (600 g);
• 2 cloves of garlic;
• lemon juice;
• 200 g of celery root;
• spices.

Cooking method:

1. Sprinkle the peeled carp with lemon juice.
2. Lightly sauté diced celeriac.
3. Put celery in a mold, carp on top, chopped garlic on top, sprinkle with vegetable oil, bake in the oven until tender.
4. Serve the dish to the table with chopped greens.
5. The energy value of the dish is 660 calories.

What to cook diet sweet dishes for weight loss

In the process of losing weight, it is not necessary to limit yourself to sweets. There are many low-calorie meals that are not only beneficial but also delicious. A sweet diet is milk salads, fruit cocktails, cottage cheese desserts. The main thing is to observe: meals should be carried out up to 5 times without snacks. If the feeling of hunger interferes with a fulfilling life, then nutritionists recommend drinking mineral or ordinary purified water. We offer several sweet recipes for weight loss.

Hearty cottage cheese casserole in a slow cooker

Components:

• 400 g 9% cottage cheese;
• 2 eggs;
• 2 medium apples;
• 2 tbsp. l granulated sugar;
• 1 st. l. semolina;
• Art. l. drain. oils.

1. Mix sugar, cottage cheese, eggs, semolina.
2. Peel the apples, grate them, then add to the curd mass.
3. Lubricate the multicooker bowl with oil, then lay out the mass.
4. Cook the casserole for 50 minutes in the "Baking" mode.
5. The output of the dish has 940 calories.

Delicious milk jelly on kefir

Components:

• 500 ml of 1% kefir;
• Art. granulated sugar;
• 2 tbsp. l. thick homemade sour cream;
• 1.5 st. l. gelatin.

1. Pour 3 tbsp into gelatin. tablespoons of cold water, leave to swell for a few minutes.
2. Put the swollen gelatin in a water bath until it becomes liquid.
3. Pour sugar into kefir at room temperature, beat thoroughly with a mixer until completely dissolved.
4. Add sour cream to the mass, beat for 3 minutes.
5. Pour in liquid gelatin, beat with a mixer at high speed.
6. Pour kefir jelly into molds, put in the refrigerator until completely solidified (4-5 hours).
7. The finished dish has 180 calories.

Oatmeal cookies for tea

Components:

• 100 g of oatmeal;
• 100 ml low-fat kefir;
• 250 g of 1% acidophilus;
• 1 medium apple;
• 2 tsp honey;
• vanillin, cinnamon, candied fruits - to taste.

1. Pour oatmeal with kefir.
2. Let the mass brew for 40 minutes.
3. Grate an apple on a coarse grater.
4. Mix the ingredients.
5. Bake on parchment for half an hour at an oven temperature of 200 degrees.
6. The finished dish has 650 calories.

Protein dessert - cottage cheese pie

Components:

• 300 g 9% cottage cheese;
• 2 eggs;
• 350 grams of wheat flour;
• 1 st. granulated sugar;
• 150 g plums. oils;
• vanillin.

1. Freeze the butter, then grate it.
2. Add flour, half a glass of sugar to the butter and grind until crumbly.
3. Beat eggs separately, add cottage cheese, vanillin, remaining sugar.
4. Thoroughly mix the curd mass until smooth.
5. Put three layers in a baking dish: crumbs, curd mass, crumbs.
6. Preheat the oven to 180 degrees, bake the cake for half an hour.
7. The energy value of the dish at the exit is 2570 calories.

Video: low-calorie daily menu for weight loss

In order to achieve results during weight loss, you can not eat restricted. A low-calorie menu should be balanced, so be sure to include proteins, fats and carbohydrates in your diet. With such nutrition during weight loss, your body will function normally. The essence of a low-calorie diet is the strict consumption of low-calorie foods. The advantage of such a menu is the rapid weight loss due to fat accumulation. See the video for an example of a low-calorie diet for weight loss for a day:

Now doctors and nutritionists recognize that the basis of a healthy lifestyle and nutrition is counting calories. Low-calorie, easy-to-find everyday meals that will delight you and your loved ones can be found in this article. Of course, recipes for losing weight can be subjected to minor changes, seasonings can be chosen - but their energy value will also change. Whether to salt foods - decide with your doctor.

Salads are the basis of many diets. They are strongly associated with a healthy lifestyle and calorie counting.

hot rice

Three servings, calorie content of each - 190 kcal. To make this salad, you will need:

• 200 g of rice;
• 100 g of tomatoes;
• 90 g olives;
• 50 g carrots;
• 50 g of Bulgarian pepper;
• 50 g of green peas in canned food;
• 20 g hot peppers;
• Art. a spoonful of olive oil;
• Greens and seasonings.

We wash the rice twice, cook in lightly salted water. Cut the tomatoes and bell pepper as usual. We remove all the insides from hot pepper in advance, chop together with carrots.

Drain water from rice, cool. Mix the ingredients (if desired, you can cut the olives). Add seasonings, salt, flavor with olive oil.

With shrimps

There are only 55 calories in each of three servings of this delicious salad. If you do not want to peel shrimp, buy them in a peeled form. To prepare a low-calorie salad, you will need:

• 200 g shrimp;
• 150 g of tomatoes;
• 100 bell peppers;
• 50 g cucumber;
• 50 g onion;
• 70 ml of good white wine;
• Juice of one lemon;
• Art. a spoonful of olive oil;
• Herbs, salt and freshly ground black pepper.

Cook the shrimp - no more than three minutes, so as not to become "rubber". When they lie down and cool down, we clean the seafood from the insides and chitinous cover. After that, fry the shrimp meat in olive oil. It is also not necessary to fry for a long time - let the shrimp brown a little. Pour in lemon juice and set to rest for half an hour.

While the shrimp are cooling, chop the vegetables as you like. Mix, flavor with wine, the remnants of lemon juice and olive oil.

First meal

Soups are essential for good digestion. In addition, they give a feeling of fullness due to the volume of liquid - even if the recipe is low in calories. Therefore, on a diet, you do not need to be afraid to overdo it with first courses. The diuretic effect will also be useful to remove excess moisture from fat cells.

We divide the finished dish into four servings, the calorie content of each will be 130 kcal. For cooking you will need:

• 100 g potatoes;
• 100 g of tomatoes;
• 75 carrots;
• Art. a spoonful of olive oil;
• 100 g of white bread;
• Art. a spoonful of sour cream;
• If desired, freshly ground black pepper, parsley and salt.

We cut the vegetables, cook on low heat, closing the lid. We bring it to readiness. With a slotted spoon, we take out the vegetables from the finished broth.

Mix vegetable base, olive oil in a blender. Let's pepper, salt. To make it easier to mix - add half a glass of broth. Turn in a blender into a smooth puree.

We cut bread. Fry in a pan without adding any fat. We flavor the finished soup from the blender with sour cream and parsley, pour some of the croutons before serving.

Vegetable soup with rice

The total calorie content of each of the eight servings of this dish is very low - 25 kcal. To prepare we need:

• 2500 ml vegetable broth;
• 200 g potatoes;
• 100 g cabbage;
• 100 g of tomatoes;
• 100 g of Bulgarian pepper;
• 100 g onion;
• 75 g carrots;
• Three tablespoons of tomato paste;
• 40 g of rice cereal;
• a tablespoon of sunflower oil;
• A spoonful of sour cream per serving (fat - 15%);
• Seasonings, salt, freshly ground pepper.

Cut tomatoes, potatoes and onions into small pieces. Grind the carrots on a grater. At this time, bring our broth to a boil. Then - boil rice and chopped potatoes in it.

Preparing the soup dressing. We heat the sunflower in a frying pan. Fry chopped carrots, tomatoes and onions.

Shortly before readiness, add bell pepper and cabbage to the soup. Peppers need to be cleaned of seeds and cut into small pieces. Serve the soup with herbs, spices and sour cream.

For the second

Many people in diets are confused by the fact that you can’t eat fried meat normally. Of course, you will have to forget about fatty steaks with sour cream sauce. But this does not mean that you will not find delicious recipes with meat and fish for the second. The main thing is to choose the right type of meat, it should not be fatty.

Having prepared the dish, we divide each half of the zucchini into three parts, thus obtaining six portioned pieces. The calorie content of each will be 70 kcal. For this recipe you will need:

• Half a kilo of zucchini;
• 250 g lean beef meat;
• 200 g of tomatoes;
• 100 g of Bulgarian pepper;
• 75 g onions;
• 75 g carrots;
• a tablespoon of olive oil;
• 2-3 garlic cloves;
• A pair of cherries, from which you need to remove the seeds in advance;
• Seasonings, freshly ground pepper, dill and salt.

In a meat grinder, turn the beef, carrots, garlic and half the tomatoes. Add cherries and seasonings, salt, pepper, mix well.

We cut the zucchini in half. We clean from unnecessary seeds, scrape the inner surface. Lightly salt, rub with a crushed head of garlic. We fill the resulting baking forms with minced meat.

Lightly grease a baking sheet with oil. We put our zucchini. We bake in the oven at a temperature of two hundred degrees, the cooking time is twenty minutes.

While the zucchini is baking, finely chop the remaining tomatoes, bell pepper and onion. Fry in a frying pan in olive oil until light golden. Season with freshly ground pepper, salt.

We put the resulting vegetable dressing on the finished zucchini. We return to the oven for ten minutes. Before serving, add dill and parsley.

diet grill

The classic barbecue is not suitable during the diet period. But you can treat yourself to a grill thanks to this recipe. The energy value of each of the four servings is 140 kcal. You will need:

• 300 g lean pork;
• 100 g of tomatoes;
• 50 g of zucchini;
• 50 g eggplant;
• a tablespoon of olive oil;
• A bunch of fresh herbs;
• a teaspoon of lemon juice;
• A couple of garlic cloves;
• One bay leaf;
• A little salt and finely grated ginger.

Grind garlic, mix with chopped bay leaf, ginger, pour oil. We bring our marinade to a homogeneous state, put the pork. We leave to lie down for 2-3 hours, the longer, the tastier. If you added ginger or went too far with garlic, do not keep more than an hour and a half. These seasonings after a long pickling can leave an unpleasant taste.

We bake in the oven at a temperature of two hundred degrees, about a quarter of an hour. At the beginning of cooking, cover the fish with a layer of foil. Five minutes before the end of baking, put shrimp on the fish (previously cleaned), a couple of lemon slices, chopped tomatoes and asparagus.

The calorie content of a serving, if divided into four parts, is 102 kcal. Trout may not always be affordable. It is easy to replace it with pink salmon in this dish - the energy value will even decrease slightly. You will need:

• 400 g of trout or other fish of about the same calorie content;
• 150 g shrimp;
• 110 g of asparagus;
• 100 g of tomatoes;
• Juice of one lemon;
• a tablespoon of olive oil;
• Seasonings for fish, garlic, freshly ground pepper and salt.

Cut the fish fillet into small pieces. We prepare a light marinade - mix olive oil, lemon juice, seasonings and freshly ground pepper. We cover portioned pieces of trout with this mixture, leave to marinate for an hour and a half.

Omelet for breakfast

This is a low-calorie and tasty omelet that you can eat before you head off to work. The energy value of each of the five servings of such a breakfast is only 47 kcal. In addition to two eggs, we need:

• 300 g bell pepper (better - different colors);
• 30 ml of milk;
• 10 g butter;
• A little basil and parsley, salt.

We cut the pepper into small pieces, having previously cleared the seeds. Fry in butter until light golden. Add parsley.

Mix eggs (without removing yolks) and milk. Salt at this stage and mix well. Remove the pepper from the pan.

Pour our egg mixture into the pan where the peppers were fried. The taste of vegetable oil will saturate the omelet. When the omelette becomes a little thicker, lay out the pepper from one half of the eggs, without touching the edges. We close the filling with the other side of the omelet, and keep a little more in the pan on both sides. Before serving, lay out a few leaves of basil.

We divide the sweet dish into seven servings. The energy value of each will be 160 kcal. We will need:

• Half a kilo of low-fat cottage cheese;
• 200 g sour cream with a fat level of 20%;
• A couple of chicken eggs;
• A pack of butter;
• 200 g of apples;
• Heaping tablespoon of sugar;
• 40 ml of water;
• 80 g of powdered sugar;
• A little vanilla;
• Any fruit.