Proper dinner: the best recipes, cooking features and recommendations. What to eat for dinner with proper nutrition

In anticipation of warm days and, as a result, a decrease in the amount of clothing on the body, many of us are thinking about how to get in shape. And when desperate thoughts begin to creep into your head about what to eat in order to build weight, among other things, a healthy dinner for weight loss comes to the rescue. Of course, everyone knows that miracles do not happen and any transformation on the outside is only a consequence of internal changes - we are what we eat.

This is true! Eating carbonara or borscht at half past twelve at night, it is difficult to count on a thin waist, if we are not talking about a high school student with a sparkling metabolism! But, in fairness, such a diet is not good for young ladies either - too heavy food and insufficient time to digest it before going to bed worsen the condition of the skin on the face and body.

Any weight loss is always three components: good health (in order to lose weight, you need to make sure that it did not appear due to problems with the endocrine system of the body), physical activity and, of course, proper nutrition.

So, you have already purchased a gym membership or started doing regular exercises at home, the first results have appeared that you don’t want to lose at all due to overeating or the wrong menu.

There are two news:

• The most effective diet for losing weight is no carbohydrates in the afternoon. A pack of fat-free cottage cheese is just what you need!
• Only a few are capable of adhering to such a regimen for more than several days in a row without losing good mood and joy of life, so there are many ways to diversify the diet without going overboard with calories.

The main thing is to remember a few rules of a healthy dinner for weight loss.

Last meal

It should be no later than 2.5 - 3 hours before bedtime.

You should not torture yourself with hunger strikes after 18 hours - this will only lead to a breakdown. But to go to bed immediately after eating, no matter how light it is, the body must rest and recover, especially if you practice physical activity, and not digest.

Dinner Ingredients

The ratio of proteins-fats-carbohydrates, the notorious BJU, is one of the main points of competent weight loss. Ideally, you need to keep a daily calorie count, scoring into the counter on your phone or recording in a notepad. So, in the evening, the question “how much and what else can I eat without going beyond the daily allowance” will be decided by itself.

To all those who are upset by the very thought of the upcoming calculations, we suggest focusing on the contents of the plate. In the evening, the volume of carbohydrates (and not only simple ones!) Should be cut down without fail to a minimum.

For example, 2 parts fiber, 1 part protein, and 1 part carbohydrate. This is the best option so as not to get hungry before going to bed and not rush to the table in the morning. Fat in this context is necessary, but only vegetable.

Serving volume

It's simple - two folded palms (your handful) is the measure. It’s not worth eating less - we don’t want to slow down the metabolism and stop weight loss, more - too, we need to part with extra pounds!

So, what can you think of from the products at hand to make dinner for weight loss easy, as expected, but satisfying and healthy? Lots of things actually! And steamed chicken breast with a leaf of lettuce is not a panacea for hunger at all!

To begin with, let's decide on fiber - it should be the most in our plate, as we remember. Let's make a salad.

One-component salads

The salad can be made quite simple, literally from one ingredient: grate fresh carrots on a coarse grater, salt, add black pepper, ½ tsp of vinegar and ½ tbsp of vegetable oil - it is better to take linseed, olive or wheat germ oil.

Mix everything, let stand for 15 minutes and that's it, you can eat! The main thing is not to add sugar to the vinegar dressing - this is a weight loss dinner.

Two-component salads

You can cook a mixture of raw carrots and beets.

We take vegetables in a ratio of 2: 1 and season with vegetable oil. To enhance the taste, add nutmeg, a little salt and, if desired, vinegar.

Salad as a side dish

When you want to make a salad of several ingredients at once or compose it in such a way that it replaces the side dish, we will cook it from green beans and eggs.

• We will need to boil 100 g of beans in salted water for 5 to 6 minutes. Then drain it and let it dry.
• Hard boil one egg, also cool.
• We clean it, chop it with a fork or chop with a knife, combine with beans, season with salt, pepper, season with vegetable oil.

Ready! This salad is the perfect meal replacement!

Salad "Tropicanka"

Well, if you want to cook something more interesting, but no less healthy, we will make a salad of avocado, broccoli and coconut.

• We disassemble 3-4 broccoli bushes into inflorescences and, if it is fresh, boil it for 4-5 minutes after boiling in salt water, drain the water, let it dry and cool on a plate. If the cabbage is frozen, just thaw it - it will already be soft.
• Cut into strips 3 sheets of Chinese cabbage.
• Cut off 1/3 of the avocado and peel it. The resulting piece is cut into slices and put to the cabbage.
• From a fresh coconut, cut a slice 5 - 6 cm long and 1 cm wide and chop across.
• We mix everything and season with ½ tbsp. vegetable oil, salt or sprinkle with soy sauce.

If desired, coconut can be replaced with walnuts - the taste will turn out to be more piquant, and broccoli for green beans - dinner will not become less useful from this. Frozen it can also not be cooked - softness will appear after defrosting.

Avocado, despite its rather high fat content, has exactly those fats that we need for weight loss, because we don’t want to lose hair shine and skin smoothness along with extra pounds!

Now let's prepare a traditional cabbage and carrot salad for dinner, but we will do it a little differently.

• Finely chop 100 g of white cabbage and knead it with salt with your hands.
• To it, three on a grater 1 medium carrot, season with oil, vinegar and let stand for at least 10 minutes so that the vegetables give juice.
• Then add a small handful of thawed or fresh cranberries, 1 tbsp. pine nuts, pepper and mix.

The salad will turn out not only tasty, but also very healthy!

Features of protein products

Why include nuts in dinner for weight loss, you ask, because they are very high in calories. Everything is so, but, firstly, we add them quite a bit, and, secondly, they will give the necessary satiety at very small volumes, which will allow the stomach to accustom itself to small portions.

But adding nuts to salads is good in cases where we eat it instead of a side dish in addition to a diet protein dish or as an independent dinner. In any other case, it is better to refuse them.

What is a dietary protein meal? This means that there are no extra fats in it, and heat treatment is reduced to boiling in a double boiler or in water. For example, 100 g of boiled chicken breast is a classic weight loss option. It can be served directly, or you can crumble it cooled into a salad.

The same classic is the steak of sea fish, steamed or baked in the oven, and served sprinkled with lemon juice.

Before cooking, marinate the steak in salt and vegetable oil.

But if you want to eat something more interesting for dinner, we will prepare baked turkey rolls. Nothing super complicated, everything is prepared very simply.

1. Soak 100 g pitted prunes in warm water for 30 minutes.
2. Set the oven to 200°C.
3. Cut the turkey breast into plates, 1 cm thick, beat off, rub with salt and pepper.
4. Finely chop 100 g of cheese.
5. Drain the prunes and chop with a knife.
6. Mix with cheese, salt, optionally add a squeezed clove of garlic.
7. On each plate of meat we lay out 2 - 3 tsp of the filling and wrap it. You can fasten at will with a toothpick or thread (just wrap it).

By this time, the oven must have already warmed up. Wrap each roll in foil and bake for 30-35 minutes. For lovers of a golden crust, we recommend opening the rolls 5-6 minutes before the end of the baking time.

If you don’t want to cook everything at once, bake a couple, and send the rest in foil not to the oven, but to the freezer. But for the next dinner, a useful “semi-finished product” will be ready.

"Family" version of the roll

And if you need to treat the whole family with an unusual dish, you can spin not several small rolls, but one large one. To do this, lay out the beaten and salted meat on a flat surface so that the pieces overlap.

We spread the whole filling, twist, as usual and bake in foil.

In addition to rolls or classic turkey steaks for weight loss, it is good to cook steamed chopped cutlets.

• Grind 300 g fillet with a knife or in a food processor. The main thing is that we should not get minced meat, but just finely chopped meat. To do this, you can hold the turkey in the freezer - "stuck" it will be cut easily and evenly.
• We clean 1 small onion or half a large one, finely chop it and mix with minced meat.
• We stir in the egg, salt, season with black pepper, if desired, add a few peas of fragrant from the mill.
• If you want the cutlets to be more juicy, chop 1/3 of a bunch of greens and mix it with minced meat.

We spread the cutlets in a double boiler, pour water and cook for about half an hour. We serve immediately. These cutlets can also be baked in the oven. To do this, lay them out on a greased baking sheet and cook at 200 ° C for 20 - 25 minutes.

Serve hot with fresh tomatoes and cucumbers for garnish.

For those who want to have a hot dish for dinner in addition, we recommend trying baked carrots. If steamed Brussels sprouts or green beans don't surprise anyone, then you can get something new here!

• We choose small carrots - the cooking time will depend on this. We wash the vegetables with a sponge, as they should not be peeled.
• We grease a baking sheet or a small frying pan with oil, sprinkle with salt and spices - a set of Provence herbs is best: basil, rosemary, thyme. Spread fresh chopped garlic for flavor.
• Dry the carrots with a towel and put in an oiled form. Stir it there well so that it is completely covered with salt and spices. Do not be afraid of oil, in this case there is very little of it - much less than in any salad dressing, it will not hurt weight loss even at dinner!

Finally, we put it in the oven, heated to 160 ° C for 12 - 15 minutes, then take it out, turn it over and set it for the same time. The indicator of readiness will be the softness of vegetables.

Healthy dinner is ready!

Steamed asparagus

When the soul asks for something more exotic, let's steam the asparagus, especially since this is a matter of a few minutes.

• We wash pieces of 7 - 8 shoots, pour water into the container of the double boiler. Salt the asparagus, pepper it, add any spices to taste and turn on the double boiler for 7-8 minutes. If you like crunchy vegetables, 6 will be enough.
• Sprinkle hot asparagus with lemon juice, if it is undersalted, serve with soy sauce or natural fat-free yogurt.

Dairy products for dinner

Speaking about recipes for a healthy dinner for weight loss, the topic of low-fat dairy products cannot be left untouched, because this is the lowest calorie source of protein!

If you absolutely do not want to eat cottage cheese in its pure form, just add it to any of the dishes you have chosen from our list. With both hot asparagus and carrots, it will melt and feel like sour cream. This will make the dish not only more enjoyable, but also much more useful!

And when there is a desire, we will prepare diet cheesecakes from it. If you make them in a double boiler, then such “baking” for dinner is not something that will not harm the waist, but, on the contrary, will make it thinner and the muscles more elastic.

• Mix 200 g fat-free cottage cheese with 2 chicken proteins.
• Add 1 tbsp. coarse flour.
• Mash 1/3 of the banana with a fork, combine it with the curd mass and beat everything with a mixer.

Everything is a little salty. If the sweetness obtained from a banana is not enough, focusing on the resulting consistency, either add a little more fruit, or add 1 tsp. stevia. Remember that it is sweeter than sugar.

We make small cheesecakes from the resulting mixture and put in a double boiler for 20 minutes.

You can also bake them in the oven: cover a baking sheet with baking paper, lay out cheesecakes and bake at 180 ° C for 25 - 35 minutes. Serve with low fat yogurt.

Of course, by adding raisins, dried apricots or prunes to them, we will get a wonderful protein-carbohydrate breakfast for weight loss, but that's a completely different story!

And a delicious dinner? Are the recipes in stock too long-playing or boring? We will help!

After a hard day at work, I really want to come home, eat something tasty, homemade and hot if possible, and not hastily cook pasta with sausages. In conditions of constant workload of urban residents, the second option is, unfortunately, the most viable. Of course, it is periodically revived by food delivery, but this is still not an equivalent replacement. What to do for those who want to save the hearth and at the same time save strength? How to cook a delicious dinner quickly and easily, we will tell below.

Likbez

The main loss of time in the process of preparing dinner after a hard day's work is the lack of a plan. Impromptu is always beautiful, but often not everyone is capable of its high-quality performance. Therefore, in order to “lay straws for yourself”, you need to prepare in advance. We are talking about the usual planning of the diet for the week ahead. No, no one is forcing you to spend all your suffering Sunday cooking food that will go bad by the middle of next week - so you will still return to pasta and dumplings. We will help you create an easy, tasty and quick dinner every evening without much effort on your part. All you have to do is sit down and make a list of the ingredients you need to prepare the meals your family loves. At the same time, in order to provide a delicious dinner quickly and easily, these dishes should be prepared for a maximum of half an hour and require minimal participation from you.

So, the procedure is as follows: we make a list of foods and a list of ingredients necessary for its implementation, and we go shopping for products that will survive a week of storage without problems. Anything perishable can be picked up on the way home from work. The general preparatory work is over.

Lifesaver

To extend the life of products, you can use the following tricks:

• Marinades. Wonderful piece of work. Meat, poultry, fish will perfectly spend at least a couple of days in it (in the refrigerator!), Without losing at all in taste and quality.
• Freeze. A wonderful thing. You can wind the same stuffed cabbage rolls or pancakes with filling, all that remains is to pour the sauce over them and bring them to readiness or just fry them. Also, if the family loves freshly baked sweets for evening tea, then in a free minute you can make blanks from shortcrust pastry and freeze them. So making cookies for dinner is quick, easy and tasty, you can do it - just take out the supplies and bake without defrosting.

Now consider the options for dishes.

Fish

This is a great option for a quick dinner, as this product is prepared very quickly. The recipe we offer is different in that you can provide yourself with a luxury dinner without much effort - just marinate the fish in advance. Practice has proven that from storage in this form, it only becomes tastier. We will need:

Finely chop the onion. Mix all ingredients except the main one. Cut the fish into portions. Coat it with the resulting mixture on all sides, put it in a container and fill it with the rest of the marinade. Do not be afraid of honey in the composition - it is he who will provide you with an unforgettable tasty dinner quickly and easily.

Cover the container with a tight lid and refrigerate at least overnight. If necessary, take out the required number of pieces and bake on foil for a third of an hour at a temperature of 200 ° C.

Chicken

Great product! Especially the fillet. It is low-fat, satisfying, does not leave heaviness in the stomach. You can cook in several ways:

You should not compare these methods in terms of energy consumption - all these are quick recipes for dinner, and the period of their preparation is 15 minutes.

In the first case, you just need to beat the fillet, rub it with your favorite spices and fry it in a hot frying pan - in oil, if you want a crispy crust, or without it, if you want a thin waist. It is better to salt immediately in a pan, so the meat will remain juicy.

In the second, you need to take cream with a fat content of at least 20%, add a mixture of your favorite spices to them, you can have mustard in grains. Pour the chicken fillet, cut into portioned pieces, with the resulting sauce, and take it out as needed, just fry in a pan. For 500 grams of meat you need 300 ml of cream. Thanks to this recipe, you will get the most delicate, light, tasty and quick dinner, just add to the meat

In the third case, we are not talking about the mayonnaise in bags that can now be found in every supermarket, but about its home-made variation, which is just an egg-oil emulsion. Chicken fillet is dry on its own, and the oil makes it juicier. For mayonnaise you will need:

• eggs - 2 pcs.;
• vegetable oil - 200 ml;
• citrus juice - 1 tbsp. spoon;
• favorite spices - to taste.

Whisk the eggs, slowly adding the oil to them. The mass will immediately thicken. Add juice and spices, stir. Pour this mass of 500 grams of fillet, cut into portions, and take out as needed.

Paste

Yes, the ill-fated pasta still claims to be your light dinner. Light dinner recipes would be incomplete without them, you see. But we are from the dining room with the motto "But satisfying!" Let's move on to Italian cuisine, which is impossible without pasta. The simplest, but no less tasty variation of it is "Carbonara":

Boil pasta according to instructions.

Meanwhile, melt the butter over medium heat. Finely chop the onion, garlic and bacon, fry until intense appetizing smell. Avoid burning! Otherwise, a light, tasty and quick dinner will not work, and the mood along with the products will be spoiled.

In a separate bowl, whisk together the cream, yolks, Parmesan, salt and pepper until smooth. Pour the mass into the onion and bacon, mix quickly and turn off immediately.

Add the resulting sauce to the already prepared pasta, mix and serve immediately.

If desired, bacon can be replaced with ham, vegetables, mushrooms. Of course, it will no longer be "Carbonara", but the main thing is that it be delicious.

Soups

Today you can find countless varieties of soups based on canned fish, which is not very healthy. We offer you a wonderful, healthy and tasty soup:

This is a great option for those who don't know, fast, easy and delicious. And even a rookie on the kitchen battlefield will be able to cope with the task.

Put a pot of water or broth on the fire. Finely chop the onion. Peel potatoes and carrots, cut into small pieces. Cut the fish into small pieces. As soon as the water boils, add pepper and onion to it, cook for 5 minutes. After that, put potatoes with carrots in a saucepan, cook until half cooked. Add fish and pour in cream. Season with salt and cook until the vegetables are soft. You can serve, sprinkling each serving with finely chopped herbs.

side dishes

In order to cook dinner quickly, tasty, inexpensive, it is not necessary to have special culinary skills. A little preparation with ingenuity - and you are on a horse. In the case of side dishes, the ideal option, in addition to the usual potatoes and boring pasta, is what came to us from the east. You don’t even need to cook it - pour it with boiling water, according to the instructions on the package, wait a bit and season with your favorite spices, sauces or oil. At the same time, the amount of protein and useful trace elements in this product goes off scale - you will not regret it!

Salads

A delicious "quick and easy" dinner is incomplete without a salad. In some cases, it can even completely replace the evening meal - this is true for those who follow the figure. Today we will consider just such an option - low-fat and satisfying:

• chicken or turkey fillet - 300 grams;
• young carrots - 200 grams;
• celery stalks - 150 grams;
• soy sauce - 2 tbsp. spoons;
• low-fat yogurt or sour cream - 150 grams.

Boil the fillet in boiling salted water for 15 minutes. Take out, let cool. Cut vegetables and fillets into small pieces. Mix yogurt (sour cream) and soy sauce. Combine all ingredients in a bowl, mix. You can apply.

Dessert

The irreplaceable favorite of dinners after work is the Fondant cake. It is it that will complete a delicious dinner, quickly and easily turning it from an ordinary meal into a small family celebration:

Preheat the oven to 220 ° C. Melt the chocolate and butter in a water bath until smooth. Add flour and powdered sugar to the chocolate mass. Stir. Whisk in the eggs and yolks. Stir until smooth.

Pour into 6 identical silicone molds and bake for 10 minutes. All. That's why quick recipes for dinner are good, because the hostess is not required to hang around for hours at the stove.

Carefully run a knife along the sides of the mold, carefully invert onto a plate. Serve with a scoop of ice cream and serve immediately.

Salvation in the multicooker

Great outlet for busy people. Try Braised Cabbage with Chicken:

• cabbage - 1500 grams;
• chicken fillet - 500 grams;
• onion - 1 pc.;
• carrots - 2 pcs.;
• water - 200 ml;
• tomato paste - 1 tbsp. spoon;
• vegetable oil - 3 tbsp. spoons;
• salt - to taste;
• spices - to taste.

In order to cook a quick, easy one, first of all chop all the products: chicken - into small cubes, carrots, onions and cabbage - into strips.

Put the meat in the bowl of the multicooker, after greasing the latter with oil. Set the "Baking" mode to a third of an hour and cook, stirring. After the set time has elapsed, add the onions, carrots and tomato paste.

Set the "Baking" mode again for 20 minutes. After 10 minutes, add the remaining ingredients. After that, switch the "Baking" mode for half an hour and go about your business while dinner is being prepared.

Easy Recipes for a Romantic Dinner

Even in the harsh everyday life there is a place for romance. Indeed - cooking in 4 hands brings people together very much. We will offer you a dinner option that combines satiety and lightness at the same time:

• chicken fillet - 500 grams;
• white bread - 4 slices without crusts;
• garlic - 1 clove;
• cheese "Mozzarella" - 200 grams;
• eggs - 2 pcs.;
• flour - 3 tbsp. spoons with a slide;
• a mixture of favorite vegetables - 500 grams;
• favorite dried herbs;
• olive oil - 2 tbsp. spoons;
• salt - to taste;
• pepper - to taste.

Preheat the oven to 200°C. To prepare a great tasty dinner quickly and easily, cut the fillet into portions. Grind bread, spices, salt, pepper, garlic and 100 grams of cheese in a blender until smooth crumbs.

Pour flour into a separate bowl. Wash vegetables and cut into small pieces. Whisk the eggs in a separate bowl.

Roll the chicken pieces first in the flour, then in the egg, and finally in the cheese-bread mixture. Place the finished pieces on a baking sheet lined with foil.

Spread the vegetables between the chicken slices, sprinkle with spices, drizzle a little oil and sprinkle the remaining cheese on top. Bake until vegetables are ready.

That's it, a light dinner for two is ready. Recipes for such occasions tend to be simple and easy to pair with a side dish.

The article discusses the rules of a healthy dinner, quick recipes for low-calorie dishes for dinner, and tips from nutritionists.

A well-known saying calls for dinner to always give to the enemy. Is this true? Nutritionists say that this statement is fundamentally wrong. Let's figure out what a healthy and healthy dinner should be. In fear of eating extra calories, many prefer to go to bed on an empty stomach.

But do not forget that food is not only calories, but also the nutrients we need for life, trace elements, vitamins, which must be consumed evenly and in sufficient quantities so that the body can work normally.

An interesting point: when hungry, the next day the body will require more food to make up for the lost food, and here lies the danger of overeating.

Physiological processes that require calories do not stop after 6 p.m., so dinner is a must. Nutritionists recommend having dinner no later than 3-4 hours before bedtime, and a couple of hours before bedtime you can have a very light snack so as not to go to bed completely hungry. The food must be completely digested.

A good quick dinner. low calorie recipes

A proper dinner involves eating foods rich in vitamins, protein, fiber, low in fat and simple carbohydrates.

Best food for dinner:

• lean fish
• white chicken meat
• fresh vegetables
• low fat cottage cheese
• soft cheese (Adyghe or mozzarella)
• dairy products

An excellent snack before bed will be unsweetened fruits, natural yogurt, smoothies (freshly prepared smoothies from vegetables and fruits), lean cottage cheese.

• Vegetables for dinner are best to choose seasonal vegetables. All types of cabbage are good, any salad, broccoli, celery, tomatoes, sweet peppers, zucchini, cucumbers, zucchini, pumpkin, avocado
• Ideal when half of the vegetables for dinner in the form of steamed dishes are baked in the oven or on the grill, and the other part is eaten raw
• The amount of fat should be as limited as possible, it is best to cook using vegetable oils or do without them at all
• You can quickly and easily cook an omelet with vegetables or cheese, a couple of soft-boiled eggs with fresh vegetables, a piece of boiled chicken breast with stewed vegetables, a quick vegetable stew, a curd dessert

Omelet with vegetables

An omelette is more useful to bake in the oven, but you can also cook it in a pan.

To prepare one serving, take

• 2 eggs
• 1 tomato
• 1 onion
• bell pepper
• chopped greens

Cut the washed vegetables into cubes, fry lightly in vegetable oil, simmer for 10 minutes under the lid, then pour the beaten eggs with salt and hold on low heat for 3-4 minutes under the lid. Sprinkle the finished dish with herbs.

Curd dessert

The dish can be prepared from

• 150 g low fat cottage cheese
• 1 spoon natural honey
• 100 g of any berries (frozen can be used in winter)

Smoothies are the fastest and most healthy dinner.
There are many options for preparing this dish. The main rule is to drink immediately after preparation.

Green smoothie

• banana
• avocado
• orange
• a bunch of spinach (or parsley, or mint)
• juice squeezed from half a lemon
• 150 ml water

Cut everything into cubes, beat with a blender.

fruit and vegetable

• cucumber
• stalk of celery
• small beets
• 2 -3 apples
• piece of ginger root (1 cm)

This smoothie is made with a juicer.

Citrus

• half of any citrus (to taste)
• a dozen strawberries
• banana
• juice from half a lemon
• 1 teaspoon flaxseed

Whisk fruits in a blender, add crushed seeds.

You can also prepare a goat milkshake with banana and dates for the evening.

Quick cottage cheese casserole for dinner

Low-calorie casserole is prepared without semolina or flour.

You will need products:

• half a kilo of low-fat cottage cheese
• 2 eggs
• 1 st. l. sugar or its substitute
• dried fruits (a few pieces of dried apricots, a handful of raisins or prunes)
• instead of dried fruits, you can use pieces of any hard fruit

Cooking:

1. Rub the yolks with cottage cheese, combine with dried fruits, mix
2. Whisk egg whites with sugar
3. Add egg whites to cottage cheese, mix gently
4. Pour into a greased form
5. Cook in an oven preheated to 190-200 degrees for 25-30 minutes

Just as quickly, you can cook a cottage cheese casserole with apples and oatmeal, ground into flour.

Baked low calorie chicken breast

A great option for a delicious low-calorie dinner is baked chicken breast.

Cooking:

• salt the chicken breast
• dip in whipped egg white
• bake in the oven for 25-30 minutes at 180 degrees.

Baked or boiled vegetables are perfect for a side dish: broccoli, pumpkin, carrots, a baked apple or a salad of fresh vegetables.

light salad recipes for dinner

The best option for this dish is a salad of fresh raw vegetables, if it is used as an addition to the main course. If the salad is supposed to be the main course for dinner, you can use the following recipes.

Protein salad

You will need:

• 1 boiled egg
• 25 g soft cheese
• 2 tbsp. l. low-fat cottage cheese or 80 g natural yogurt
• 50 g iceberg lettuce

Grate the egg, mix all the ingredients, season with soy sauce (0.5 tbsp.)

Salad Quail

For one serving you will need products:

• 100 g boiled chicken breast
• 1 fresh cucumber
• 1-2 quail eggs
• 0.5 green apple
• any lettuce leaves

Cut the meat and cucumber into strips, eggs and an apple into cubes, coarsely tear lettuce leaves. Mix all the ingredients, salt, season with a spoonful of olive oil.

Warm salad with seafood

Products for cooking:

• 300 g of any seafood
• 1 onion
• garlic clove
• stalk of celery
• 1 sweet pepper

Fry thawed seafood quickly in vegetable fat (3 minutes), add chopped garlic. Lightly fry the onion as well. Finely chop the celery and pepper. Mix everything, salt, add any spices to taste.

Quick and tasty vegetable dinner

Vegetable stew is fast, tasty and healthy.

You will need:

• quarter head of cabbage
• 1 small eggplant
• 1 bulb
• 100 g suluguni
• seasonings

Cut the peeled eggplant, pour cold salted water for 10-15 minutes to remove the bitterness. Fry the onion in a frying pan, add finely chopped cabbage to it, then the eggplant. Simmer over low heat for about 20 minutes. 5 minutes before readiness, add chopped suluguni. Ragout can be served as a side dish or as a main dish.

You can cook another option.

Vegetable ragout with champignons and tofu

You will need:

• 120 g tofu
• small carrot
• bulb
• 2-3 champignons
• parsley

Cut the ingredients, stew in olive oil mixed with soy sauce (1 tsp each)

As an option for a vegetable dinner, you can steam carrot or cabbage cutlets.

Cabbage cutlets (serves 4)

Products:

• 0.5 kg cauliflower or white cabbage
• 1 egg
• 2 tbsp decoys
• breadcrumbs

Finely chop the cabbage, salt, stew in a pan, adding the required amount of water. Add semolina to the prepared cabbage, mix thoroughly, cool. Add the egg to the cooled mass, mix. Form small cutlets from the prepared minced cabbage, roll in breadcrumbs. Cook in a double boiler for 15 minutes.

Quick and healthy soup for dinner

Best soup for dinner vegetable puree soup.

You will need:

• small head of cauliflower
• small young squash
• 2 tomatoes
• 1 onion
• herbs (basil, parsley or cilantro)

1. Boil the cabbage disassembled into inflorescences and diced zucchini (until softened)
2. Fry the chopped onion in olive oil, add chopped tomatoes to it (without skin), simmer
3. Puree boiled and stewed vegetables with a blender, sprinkle with chopped herbs in a plate, add a little lemon juice for spiciness

No less useful low calorie seafood tomato soup.

To prepare it, take:

• 150g seafood mix (or shrimp)
• 350 ml tomato juice
• 1 tomato
• 1 bulb
• 1 sweet pepper
• 2 cloves of garlic
• lemon juice (1 tsp)
• basil, coriander, paprika

Cooking:

1. Put the thawed seafood to boil over medium heat.
2. Add the chopped onion and garlic to the pan, sautéed in olive oil.
3. Then brown the chopped tomato and pepper in a pan, add to the soup. Salt, pepper
4. When vegetables and seafood are ready, pour tomato juice into the soup, add spices, bring to a boil
5. On low heat, sweat for another 5-7 minutes, pour in the lemon juice
6. Sprinkle with herbs when serving.

Low calorie fish stew for dinner

For dinner, it is best to cook low-fat sea fish, rich in protein, vitamins, trace elements and polyunsaturated fatty acids that are useful for humans.

The easiest fish recipe for dinner - stewed hake with vegetables.

You will need:

• 500 g hake fillet (you can take pollock)
• 1 carrot
• 1 bulb
• 1/2 small cabbage
• a spoonful of vegetable oil

In oil in a cauldron, quickly sauté vegetables (onions, carrots, then cabbage). Add fish fillet strips, cover with water or vegetable broth, simmer for 30 minutes over low heat.

You can also cook ice fish with the addition of champignon mushrooms.

Stew onions, carrots in a saucepan for 20 minutes, put pieces of fish sprinkled with salt on a vegetable pillow, put fried mushrooms on top and simmer under a lid for 30 minutes until tender.

Very helpful macrorus fish: it contains very little fat, but is rich in proteins, digested very quickly. This fish can be cooked in a double boiler on a vegetable pillow (carrots, onions, zucchini). Cooking time - 20 minutes.

What foods should not be eaten for dinner?

In the evening, the performance of the digestive system is significantly reduced, the digestive organs function more slowly, so the load on them should be minimal.

• Carbohydrate-containing foods - bread, sweet fruits, pasta, sugar, pastries - this should be completely eliminated
• Complex carbohydrates in the form of cereals and potato dishes are also not recommended.
• Fried foods, especially fried meat, are difficult to digest and digest in the evening, so they should be discarded.
• The combination of meat and flour is highly undesirable - dumplings, dumplings, belyashi, pies
• Foods that cause fermentation processes should be limited in the evening diet: legumes, black bread, cabbage, milk
• All delicacies, smoked meats, lard, nuts, fatty sauces, butter, sweet drinks, any semi-finished products are excluded.

The main rules of a rational dinner:

1. Never go to bed hungry, it will not bring benefits, only harm
2. Eat dinner no later than 3 hours before bedtime
3. Dinner is preferable combined: proteins with complex carbohydrates in the form of vegetables
4. Always have seasonal fresh or frozen vegetables in your kitchen, as well as cottage cheese, fish, and lean meats. Even if you are limited in time, these products can be used to quickly prepare a light and healthy meal for dinner.

Nutritionist Natalya Samoylenko advises: “If your blood glucose level has dropped and you really want sweets, put chocolate and bananas aside. Better drink a cup of herbal tea with honey or eat a light curd dessert with berries.”

Nutritionist Ekaterina Belova shares useful advice: “It happens that I have to dine in a restaurant, I always opt for vegetable dishes, of course I eat them without bread. If alcohol is offered and there is no way to refuse, then I choose dry wine. And I ask you to add ice cubes to strong alcohol and then constantly add them to the glass.

Video: Proper dinner

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

What to eat for dinner to lose weight

To get rid of the problem of obesity, you must follow many different rules. Many of them relate to the evening meal, because the most dangerous thing for a losing weight person is the deposition of fat during a night's rest. To interrupt this process and achieve the opposite effect - burning calories - you need to carefully monitor what you eat in the evening. Follow a number of rules listed below, and there will be no problems with this:

1. Dinner should be light. The dish you prepare for the evening should be 97-98% fiber and protein. The normal number of calories for a diet dinner is 300-350. Fried and smoked must be excluded. Fiber will improve the digestion process, and proteins will strengthen muscle tissue. Having received a light dietary dinner in the evening, the body will quickly cope with it and give the brain a signal that the feeling of hunger has been satisfied.
2. The amount of food eaten at dinner should be moderate. The normal amount of food for a woman is 250 g, for a man - 350 g.
3. Dinner should be eaten at an average speed, without being distracted by reading books or watching TV shows. During the meal, you must think about food, otherwise the body will need more food to signal satiety.
4. The BJU ratio should be normal. In addition to the calorie content of food, you should also evaluate the content of proteins, fats and carbohydrates in it. The normal ratio of BJU for a losing weight person is as follows: proteins - 15-35%, fats - 20-35%, carbohydrates - 40-65%. In order to stick to these limits, you must pay attention to the nutritional value of the products used. Usually. On any factory packaging you will find a table with exact numbers.

The choice of products for cooking should be taken seriously. By reading the table below, you will find out what you can eat in the evenings and what you can’t:

Allowed meals	Forbidden dishes
Stewed/boiled vegetables	Fatty meat (lamb, pork)
Dietary meat (turkey, rabbit, chicken breast)	Pasta
Fermented milk products without chemical additives/flavors/fillers	Sweets, cakes, sweets, cakes
Seafood	potato dishes
Berries/fruits of all kinds	Mayonnaise, fatty sauces/gravies
Chicken/quail eggs	fried foods
Lean fish (boiled / steamed)	Smoked meats

Delicious Diet Dinner Recipes

With a little culinary ingenuity, you can turn a healthy weight loss dinner into a unique delicacy. The ban on certain categories of products should not cause a feeling of limitation. On the contrary, you need to understand that by refusing junk food, you are doing a good deed for the body. Proper nutrition can be delicious! The sample recipes below will prove this fact!

Low calorie and light dinner

Do not know, ? Write down the recipe for chicken breast with vegetable garnish. This light dish will fill the body with useful natural ingredients and provide a feeling of satiety. To prepare it, you will need the following ingredients:

• chicken breast - 450 g;
• cauliflower - 300 g;
• green beans - 60-70 g;
• green peas - 40-45 g;
• zucchini squash - 1 pc.;
• carrots - 1 pc.;
• peeled tomatoes - 150 g;
• onion - 1 pc.;
• garlic - 3 cloves.

Cooking a diet dinner quickly and tasty:

1. Boil chicken breast.
2. Chop the vegetables and send them to a saucepan (if you don’t have it on hand, you can use clay pots).
3. Pour the boiled chicken broth over the vegetable mixture.
4. Turn on a slow fire on the burner and put the stew to stew for half an hour.
5. Eat one serving of stew and a medium piece of meat for dinner.

Protein

Many nutritionists consider this option the most correct. Proteins are quickly absorbed by the body and contribute to the strengthening of many tissues. A great option for natural weight loss would be a serving of egg chicken noodles. To prepare such a diet dinner, you will need the following:

• chicken breast - 140-160 g;
• chicken eggs - 2 pcs.;
• salt / spices - in moderation.

The process of preparing a dietary dinner:

1. Boil the chicken in a small amount of water.
2. Beat chicken eggs and use them to make pancakes.
3. Cool the broth, chop the chicken meat with your hands.
4. Cut egg pancakes into thin strips, place in a container with broth and chicken meat.
5. A portion of a diet dinner for weight loss is ready!

Hastily

Quick diet meals for weight loss will be useful to those people who do not have time to create exquisite culinary masterpieces. A good option would be a light omelette with tomatoes. In just 20 minutes you will have time to cook and eat it. By the way, experts recommend including light omelettes in the diet menu not only for dinner, but also for breakfast. So, to prepare this dish, you will need:

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

The process of preparing a diet dinner for weight loss:

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

Festive

If you have made a firm decision to monitor your figure and have already developed the right diet, do not let the festive events frustrate your grandiose plans! Yes, during the holidays the tables are always bursting with a huge amount of food, but you will have a recipe for a wonderful diet dish that will help you save yourself from extra pounds. This is a salad of shrimp and crab sticks. In addition, it can be prepared for a romantic dinner. If you are interested, write down the list of ingredients:

• chicken egg - 2 pcs.;
• sea ​​shrimp - 500-550 g;
• crab sticks - 220-240 g;
• dietary mayonnaise - 30 g;
• red caviar - 20-25 g;
• onions - 60-70 g.

Cooking a dietary dish for a gala dinner:

1. Cook chicken eggs, clean, chop.

2. Finely chop the crab sticks.

3. Cook the shrimp on a burner with medium heat, in a saucepan with salted water.

4. We clean the onion, chop, pour over with boiling water.

5. Drain the water from the shrimp, chop.

6. Combine the ingredients, add mayonnaise, mix.

7. Diet salad is ready!

Video: how to cook the right dinner for losing weight

The video attached below contains simple recipes with visual photo illustrations that will help you quickly and comfortably lose a few extra pounds. Following the recommendations of experienced chefs, you will learn how to cook turkey diet dishes and understand how to use cottage cheese for dinner with benefit. After watching this video, you will learn what to eat to lose weight, and get a lot of valuable information about the rules of diet food for weight loss!

from turkey

Light salad

Cottage cheese dinner

In a slow cooker

Easy dinner for weight loss, recipes for a balanced and nutritious menu that leads to the loss of extra pounds are very diverse. Recipes for a light dinner for weight loss are not a mug of water with a slice of lemon and a strict taboo on visiting the kitchen after six in the evening. Yes, in our time for many people after 6 years of life is just beginning. And if physical activity is also included in a person’s life, then such prohibitions are contraindicated, since there will be no benefit from this, but on the contrary, there will be a slowdown in metabolism, overeating will occur.

The main rule is to maintain a balance of energy, not overeating before the evening meal and during the last meal.

The right dinner for weight loss will not only not harm the body, but will also help you lose weight by controlling the whole process. It is necessary to follow simple rules, choose the right products, then a low-calorie dinner will not do any harm. It is also necessary to understand that not only dinner should be healthy and healthy, but also the right lunch for weight loss. A person loses weight, following all the recommendations on the preparation of the table and diet, and when he leads a healthy lifestyle.

What are they, the right dinners for losing weight people?

First, we should forget the myth that says that from any food eaten at night, we will inevitably get better. It all depends on maintaining a balance of caloric content of food and energy costs. But this does not mean that you should rush to food right before bed.

The basis of the rules is not the acceleration of metabolism, but the fact that if the stomach copes with its duties of digesting food, then the body will receive all the necessary nutrients, but if you go to bed with a full stomach, then the body will only get heaviness and problems with the stomach. However, there are a number of product restrictions. It is forbidden to eat sweet, fatty, nuts, starchy foods for dinner. It is also forbidden to drink a lot of liquid before going to bed. If you add a little specifics, then the evening diet depends entirely on how active a person leads a lifestyle.

Easy dinner for weight loss, a few simple recipes

A simple dinner after physical exertion. It is necessary to take chicken breast or seafood in the amount of 200 gr. If breast is selected, then it must be cut into thin slices. The dish is steamed or stewed in water. While the meat is cooking, you can boil green beans, broccoli, cauliflower. Salt the water a little. If you are preparing seafood, then you need to take a frying pan and pour a spoonful of olive oil on it, pour the seafood, add herbs and seasonings, lemon juice, and stew a little. In the finale, vegetables, breast or seafood are mixed.

Light dinner with which you lose weight. You should take low-fat cottage cheese in the amount of 150 gr, 1 tbsp. l. fat-free kefir and a baked apple. All components must be mashed with a blender and pour cinnamon into the resulting puree. The apple can be replaced with a pear.

Salad "Sea". To prepare one serving of salad, you need to take:

• seaweed 0.5 cans;
• shrimp 100g;
• cherry 200 gr;
• soy sauce 1 tsp;
• sesame oil.

All ingredients are finely chopped and seasoned with oil and soy sauce and garnished with cherry tomato halves.

Salad "Winter". You need to take one baked apple, pre-boiled green beans, a spoonful of low-fat yogurt and a little cinnamon. Mix all the components of the salad, except for the beans, in a blender. Pour the green beans with the sauce that turned out and season the dish with herbs.

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

• tuna in own juice 1 can;
• mixture "Chinese" 400 gr;
• chopped carrot 0.5 tbsp.;
• chopped mushrooms 0.5 tbsp.;
• soy sprouts 0.5 tbsp.;
• Chinese cabbage chopped 0.5 tbsp.;
• asparagus 0.5 tbsp.;
• rice paper;
• norrie.

The mixture "Chinese" must be put out on the water. It is not necessary to defrost. Next, you need to add tuna to the mixture, and mix everything well. Next, you should take a sheet of rice paper and put it on a plate with water for about 20 seconds, transfer the soaked paper to a special board for making rolls, put the norri for sushi and the filling on top. Wrap in the form of envelopes. It can be eaten with a small amount of soy sauce.

Noodles to lose weight. To prepare this dish, you need to take the following ingredients:

• shirataki noodles;
• tuna in own juice;
• celery root;
• carrot;
• Bell pepper;

It is necessary to boil the noodles and at the same time put out the chopped vegetables on the water. Next, mix all the ingredients well. Those who are not losing weight and do not limit their fat intake at dinner can add sesame oil.

Vegetarian stew. For cooking, you need to take:

• toffa cheese 200 gr;
• sweet pepper 3 pcs.;
• tomatoes;
• kohlrabi;
• lemon juice;
• unroasted sesame.

Vegetables must be cut and stewed in water. After the vegetables are cooked, you need to add cheese to them and sprinkle everything with lemon juice. Sprinkle with sesame seeds before serving.

We lose weight without problems, useful recipes

Pumpkin casserole. To prepare this low-calorie dish you will need:

• pumpkin 300 gr;
• fat-free curd product 200 gr;
• squirrels 10 pcs.;
• asparagus 200 gr.

All components, except pumpkin, must be crushed in a blender. Pumpkin should be cooked in a double boiler, pre-cut into small cubes. After cooking, the pumpkin must be mixed with the crushed mass and beat again with a blender. Pour the mass onto a baking sheet and bake in the oven for about 30 minutes. Temperature 180 degrees.

Meat casserole with zucchini. To prepare this healthy dish, you need to take the following products:

• vegetable marrow;
• tomato;
• Bulgarian pepper;
• chicken fillet;
• squirrels 10 pcs.;
• corn starch 1 tbsp. l.;
• oat bran.

Zucchini must be grated. Juice should be removed. Other vegetables and fillets should be chopped and added to the zucchini mass. Proteins carefully beat down, mix starch with bran into them. Pour the squash mass with the resulting mixture. Bake at 180 degrees for about 45 minutes.

A healthy dinner for those who love fast food. For cooking you will need:

• rice paper;
• chicken fillet 400 gr;
• tomato;
• Chinese cabbage;
• chopped olives;
• Bell pepper;
• olive oil;
• balsamic vinegar;
• ground pepper;
• salt.

The fillet should be well boiled and cooled. Tomato, cabbage, sweet pepper should be cut into cubes. Rice paper must be soaked and laid out in two layers so that it does not tear. Place a mixture of vegetables and chicken inside the paper, add seasonings and wrap it in the form of an envelope.

Salad of chicken and tangerines. You need to take 2 tangerines, some lettuce leaves, Chinese cabbage, mustard in the amount of 1 tsp. a spoonful of oil and soy sauce, chicken fillet 400 gr. The fillet should either be boiled or grilled without oil. After cooking, the fillet must be cooled. All other components should be chopped. Make dressing with butter, mustard and soy sauce. Tangerines must be disassembled into slices, and lettuce leaves should be torn with your hands. Next, mix all the ingredients and season the dish with the prepared sauce.

Warm chicken salad. You need to take the following ingredients:

• green beans 400 gr;
• carrot;
• Bell pepper;
• cherry tomatoes 1 pack;
• chicken fillet 400 gr;
• olive oil 1 tbsp. l.;
• seasoning (ginger or a mixture of peppers).

Beans should be boiled together with chicken fillet, fillet cut into strips. These ingredients should remain warm. Grate the carrots, chop the rest of the vegetables and season with oil. Mix all the ingredients and season with seasonings.