Recipes for high-calorie meals. Low calorie meals for weight loss

For effective weight loss, complex measures are needed. You need to lead an active lifestyle, but success, first of all, depends on proper nutrition. To create a calorie deficit, it is recommended to include diet foods in your diet.

They are easy to make with simple ingredients. Thanks to this diet, you can quickly lose extra pounds and maintain an optimal weight. Consider a few recipes for a low-calorie menu that will help.

Stewed vegetables with chicken fillet: recipe with photo

This is a very healthy and tasty dish that can be prepared in just 25 minutes. It is recommended to include it in the evening meal menu.

Ingredients:

• 400 gr. chicken fillet.
• 400 gr. frozen vegetables.
• 1 st. l. vegetable oil.
• Pepper and salt to taste.

How to cook the dish:

Rinse the poultry meat, then drain it, if necessary, get rid of the bones, veins and skin, and then cut into small pieces.

Lubricate the pan with vegetable oil, put the chopped chicken fillet on it, salt, pepper and stir regularly for 10 minutes.

The next step is to add frozen vegetables to the meat. Cover the pan with a lid so that they are well stewed, and the fillet pieces are fried.

After about 10 minutes, the low-calorie meal is ready. Can be served at the table. Bon appetit.

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Braised fresh cabbage recipe

This product is known for its beneficial properties, and contains a minimum amount of calories, so it is recommended to include it in a diet for weight loss.

Ingredients:

• 600 gr. white cabbage.
• 300 gr. onion.
• 300 gr. fresh carrots.
• 30 gr. vegetable oil.

Cooking process:

Heat the sunflower oil in a frying pan, chop the onion and fry it until golden brown.

Wash carrots well, peel and chop finely.

At the next stage, chop the required amount of cabbage.

Add carrots and cabbage to the onion, pepper everything and add a little salt. After that, cover the pan with a lid. During cooking, the cabbage will release juice, so the dish must be stirred occasionally. You can add a little more salt if needed.

Cooking time is 25-30 minutes. Braised cabbage can act as a separate dish or side dish.

Thanks to this simple recipe, you can cook a low-calorie dinner, while the vegetable quickly makes you feel full.

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Cabbage salad with carrots

A simple recipe for a light vegetable salad. It is very useful, as it provides the body with a large amount of essential vitamins and minerals. It will take no more than 15 minutes to prepare.

Ingredients:

• 200 gr. fresh cabbage.
• 1 PC. medium sized cucumber.
• 100 gr. fresh carrots.
• 1 st. l. olive oil.
• Sugar and salt to taste.

Cooking steps:

First of all, you need to chop fresh white cabbage.

Transfer it to a deep bowl, salt, add 1 tsp. Sahara. Cabbage needs to be crushed a little with your hands.

Cucumber cut into a medium salt shaker.

Grind carrots on a coarse grater.

Add the prepared ingredients to the cabbage, add a little more salt if necessary and drizzle with olive oil. To stir thoroughly.

The dietary dish is ready, it is recommended to use it fresh.

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chicken vegetable soup recipe

In any diet, there should be liquid dishes, as they have a beneficial effect on the process of digestion and the gastrointestinal tract. In addition, most soups do not contain a large number of calories, so they will not harm the figure. It will take no more than 40 minutes to prepare chicken soup with vegetables. Other recipes for diet soups, you can.

Ingredients:

• 300 gr. chicken breast.
• 400 gr. frozen vegetables.
• 2 pcs. medium sized potatoes.
• 1 PC. carrots.
• 1 PC. onion.
• 2 tbsp. l. sunflower oil.
• Pepper, salt and bay leaf to taste.

Cooking process:

To prepare the broth, you need to wash the chicken, cut it into small pieces. Place them in a saucepan and pour 2-2.5 liters. cold water.

When the water boils, you need to remove the foam. Then cook on low heat for 20-25 minutes.

In the meantime, peel the potatoes, wash them and cut them into small cubes or whatever you like.

Chop the onion and fry it in a frying pan along with carrots in vegetable oil until golden brown.

After 20 minutes, salt the broth, add the chopped potatoes and boil it for about 10 minutes, so that it is half cooked. Then add bay leaves, frozen vegetables and fry with onions. Vegetables will cook in about 7-10 minutes.

Now you can remove the pan from the heat, and serve the dish to the table.

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Curd dessert with fruits and gelatin without baking

During weight loss, it is difficult to abruptly give up sweets. The good news is that you can make your own dessert with few calories. So you can indulge a little.

Ingredients:

• 400 gr. sour cream.
• 300 gr. cottage cheese.
• 800 gr. canned peaches.
• 100 gr. granulated sugar.
• 25 gr. gelatin.

Cooking:

Gelatin pour 100 gr. water, stir and leave to soak for 10 minutes.

In a deep bowl, thoroughly mix sour cream with sugar with a mixer until the latter is completely dissolved.

Then add cottage cheese, grated through a fine sieve, to the mixture. If possible, it is better to immediately buy the curd mass. And mix everything well with a whisk or a mixer. After that, pour gelatin into the mixture.

Cut canned peaches into small pieces.

Put a layer of prepared curd mass into special molds, then fruits, and then another layer of the mixture.

Part of the mass can be laid out in a large form. Refrigerate until completely set, about 30-60 minutes. Diet dessert is ready to eat.

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Pollock with stewed vegetables

This is a very healthy dish that can be included in the lunch or dinner menu.

Ingredients:

• 1 kg. frozen pollock fish.
• 150 gr. semolina.
• 400 gr. frozen vegetables.
• 100 gr. vegetable oil.
• 1 PC. medium sized carrots
• Salt to taste.

Cooking steps:

Defrost the fish, remove the fins and belly, then rinse thoroughly under running water. Cut into small pieces and salt them a little.

Then the fish pieces should be rolled in semolina. It is very easy to do this. It is necessary to pour a small amount of semolina into a plastic container, put pollock, close the container and shake well.

For frying on one side, 3-5 minutes is enough.

Pour the finished pieces in a saucepan with 1 cup of boiling water.

Simmer pollock over low heat for 15-20 minutes so that the semolina is well boiled.

In the meantime, you need to work on vegetables. Cut the carrots into cubes and fry in vegetable oil in a pan for 3-5 minutes.

Add mixed vegetables and cook for about 10 more minutes.

By this time, pollock will be ready, and it can be served with cooked vegetables. Bon appetit!

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Rice with vegetables and chicken: recipe with photo

This dish is similar to the usual pilaf, but it is only dietary, so it will not harm the figure. Rice with poultry meat is cooked in a double boiler.

Ingredients:

• 200 gr. chicken fillet.
• 200 gr. frozen vegetables.
• 100 gr. rice cereal.
• ½ tsp honey.
• 1 st. l. soy sauce.
• Pepper and salt to taste.

Cooking process:

Cut the chicken fillet into medium-sized pieces, transfer to a deep bowl, add honey, sauce. Then pepper and salt. Mix thoroughly, cover and leave to marinate for about 30 minutes.

Rinse the rice well and pour into a double boiler bowl.

Add frozen vegetables or chopped fresh fruits. It's good to stir.

Pour vegetables and rice with warm water.

Put the prepared pieces on the first tier of the double boiler.

Place a container with vegetables and rice on the second tier. Cover the dish with a lid. In order for all the ingredients to cook at the same time, you need to set the timer on the double boiler for 40 minutes.

After this time, a tasty and dietary dish can be served at the table.

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Okroshka recipe on kefir with sausage

A classic dish that is popular in the summer. There are many cooking recipes, but today we will consider an option where in the first case whey will act as the basis, and in the second - kefir.

Ingredients:

• 400 gr. boiled sausage
• 3 pcs. medium sized potatoes.
• 3 pcs. fresh cucumbers.
• 5 pieces. eggs.
• Greens and onions.
• Mineral water.
• Kefir.
• Serum.
• Pepper and salt to taste.

Cooking steps:

First you need to boil eggs (10 minutes) and potatoes (30 minutes).

Now you need to start preparing the ingredients. But before that, peel the potatoes and chicken eggs.

Finely chop all vegetables, eggs and sausage. Mix thoroughly in a deep bowl. Chop greens and onions and place in another container.

Okroshka can be stored dry in the refrigerator. Before use, put the component in plates, salt and pepper. In the first case, you need to pour the ingredients with whey and add 1 tbsp. l. sour cream. In another portion, add 100 ml. low-fat kefir and 100 ml. mineral water. Mix everything and sprinkle with herbs and onions. Summer meal is ready.

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You also need to add the calorie content of either whey with sour cream or kefir.

Recipe for chicken liver with onions

Many people from childhood love tender chicken liver. The cooking process is quite simple and does not take much time (about 20 minutes).

Ingredients:

• 500 gr. chicken liver.
• 1 PC. onion.
• 2 tbsp. l. flour.
• 4 tbsp. l. sunflower or olive oil.
• Pepper and salt to preference.

Cooking:

First of all, you need to rinse the liver under running water, cut into small pieces, after cutting out the film. Then salt and mix.

Roll the pieces in the sifted flour. To do this, the liver must be placed in a container with flour, close it and shake well.

Heat the oil in a frying pan, put the prepared pieces and fry over high heat for 3-5 minutes. If the oil shoots, then the dishes can be covered with a lid.

Chop the onion.

Add chopped onion to the liver, pepper, cook for another 5-7 minutes with the lid closed, stirring occasionally.

A hearty, but low-calorie dish is ready, but it is not recommended to abuse it during the period of weight loss.

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summer soup recipe

On hot days, the ideal dish is a delicious and light soup, which is cooked no more than 40 minutes.

Ingredients:

• 3 pcs. medium sized chicken thighs.
• 1 PC. carrots.
• 3 pcs. potatoes.
• 1 bell pepper.
• ½ zucchini.
• Greenery.
• Pepper and salt to taste.
• 200 gr. canned peas.
• 250 gr. cauliflower.

Cooking steps:

To prepare the broth, you need to place the chicken thighs in a pot of cold water. When it boils, then you need to cook on low heat for 20 minutes.

Peel carrots and onions, cut into small cubes or as you like.

Heat the sunflower oil in a frying pan and fry the prepared vegetables until golden brown.

Slice peeled potatoes.

Wash the cauliflower under running water, drain, and then divide into inflorescences.

The next step is to chop the zucchini and bell pepper.

When the thighs are cooked, you need to get them and separate them from the bone.

Pour all the prepared vegetable ingredients and fry into the broth. Then add chicken.

Salt soup, pepper and add bay leaf. A few minutes before readiness, pour out canned peas, sprinkle with chopped herbs on top and stir. When the water boils again, cook for about 10 more minutes.

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The above dishes are very useful for the body, and do not spoil the figure. Write in the comments what low-calorie recipes you use most often.

Today they are very relevant, because, as we all love to eat tasty, but we almost never think about the benefits of the products we use. At the first stage of low-calorie foods is grapefruit. This product is able to burn insulin in the blood, it follows that you suddenly lose the desire to eat anything. If you feel like eating, then you can safely deceive your hunger. To do this, you need to drink a glass of juice, or eat a small piece of fruit. You can also make a light salad out of this amazing fruit, season it with olive oil, and add spices. Fruit juice can also be mixed with some other fruits. This method can increase the resistance of your body as a whole to infections, and also help you cleanse yourself of toxins.

The second position of low-calorie foods was assigned to green tea. It has already been established that such tea has a healing effect, which is achieved due to alkaloids. These substances include caffeine, as well as all its derivatives: nofilin, theobromine, hypoxanthine, xanthine, and paraxanthine. But do not forget that green tea contains more caffeine. Tea also contains a large amount of antioxidants that can prevent the appearance and further development of cancer cells, antioxidants protect blood vessels, and have a beneficial effect on metabolic processes in the human body.

In the third position of low-calorie foods is located a pineapple. This product also has medicinal properties: it stimulates the digestive system, cleanses the intestines, reduces blood viscosity, can lower blood pressure, and prevents the formation of atherosclerosis. It is also worth paying attention to beef. The protein that is in this product is able to stimulate metabolism, and meat can just perfectly eliminate the feeling of hunger. To get a complete source of essential iron and protein, you need to combine boiled meat with the same grapefruit or lettuce leaves. A variant is possible in which, in addition to boiled meat, you will also eat grilled meat. The only thing is that it is mandatory to exclude fried meat in a large amount of oil.

As for herbs like dill, arugula, parsley, cilantro, sage and thyme, then they are also able to burn extra calories. All of the above herbs are best consumed with properly cooked meats. You can also make a sauce from these herbs. To do this, you need to carefully chop the greens, add a small amount of salt, olive oil and lemon juice. This sauce can be seasoned with any meat or any side dish. Herbs can be combined in absolutely any way.

Spices can also apply to low-calorie foods. If you have no contraindications, then you need to add hot spices to your food. They make your body feel hot, make your heart work faster, and your metabolism speeds up. Pay some attention to such people who live in the southernmost latitudes. This includes Thais, Maldivians, Indians, and so on. Almost all of these people are quite slender and thin. This factor has nothing to do with the region of their residence, but with the fact that they regularly eat hot spices. Just do not overdo it with hot spices and seasonings, as too much and frequent consumption of them can harm your stomach.

As is known, broccoli is one of the varieties of cauliflower. This vegetable is low-calorie, with only 30 calories per 100 grams. In addition, cabbage has a high content of nutrients and vitamins, which favorably affects the digestive system. The body with the consumption of this vegetable receives a large amount of nutrients and vitamins, and you do not overload the digestive system.

Young shoots of asparagus They can also be eaten in delicious soups and salads. Asparagus is not only tasty, but it can also help eliminate the fluid retention factor in the human body. Asparagus contains a large amount of vitamins that will further strengthen your immune system. Asparagus is perfect for making a fresh vegetable salad. After such a meal, you will always feel light.

What are the lowest calorie foods?

• The lowest calorie foods- these are vegetables: cucumbers, lettuce, sauerkraut, fresh cabbage, radish, eggplant, zucchini, green onions, tomatoes, asparagus, carrots, celery, spinach, bell peppers, sorrel. The following berries and fruits can be added to the list of the most low-calorie foods: quince, cherry plum, watermelons, cherries, blackberries, grapefruit, strawberries, lemons. The energy value of these products is less than 40 kcal per 100g.
• Low-calorie foods containing 40-50 kcal include: vegetables: onions, parsley, garlic, horseradish, beets. Fruits and berries: oranges, lingonberries, pomegranates, pears, melons, kiwi, gooseberries, raspberries, peaches, persimmons, cherries, blueberries, apples
• The lowest calorie meat products- kidneys, heart, lean veal and chicken, rabbit, lean beef, turkey.
• The lowest calorie fish and seafood- squid, flounder, carp, crucian carp, smelt, crabs, shrimps, ice fish, river perch, burbot, blue whiting, pike perch, hake, pike, pollock.
• To low-calorie dairy products includes a wide range of low-fat dairy products.
• The lowest calorie sweets- marmalade, marshmallow, marshmallow.
• Low calorie baked goods- rye bread and crispbread. Waffle bread, which is produced using modern technology, without the use of yeast, is a low-calorie product that can be included in the diet.

Low calorie foods are vital for our body. Citruses, grapes, cherries and carrots contain useful substances that prevent a huge number of diseases, such as cancer and cardiovascular disease. Many of them are rich in vitamins and minerals, which must be present in our diet. To create a competent menu of low-calorie recipes for every day, you need to know the calorie content of foods. This is not difficult to do if you have a special table, or by examining the product packaging. But please be careful! After all, it is often written on the packaging that the product is low-calorie. But, if you buy a low-calorie cake (yes, it has fewer calories than a regular cake), then this is achieved by using sweeteners instead of sugar, egg powder instead of eggs, colors and flavors, instead of fruit. The benefits in it are even less than in an ordinary cake. Recipes will help significantly diversify the diet low-calorie salads. If you think cooking low-calorie food will take you a lot of time, the recipes below will help you quickly prepare delicious and low-calorie food.

Thinking about how to make a figure slim, or just lose weight, it is not enough to increase physical activity, as in normal sports. It is necessary to adjust the diet, reduce the amount of high-calorie foods. It's not about starvation.

Using simple products, you can competently build your diet, cook a lot of dishes that are not loaded with calories, but at the same time tasty, varied, nutritious.

Competently arranged low-calorie meals for weight loss from simple products will affect the achievement of the goal.

Competently arranged low-calorie slimming meals from simple products will affect the achievement of the goal, while not harming health.

It must be remembered that the use of alcoholic beverages is not welcome, because fluid retention occurs in the body and appetite increases.

Lowest calorie simple foods

The concept of "calories" defines energy in quantitative terms, which is delivered to the body through products. Fats contain the most calories, carbohydrates and proteins contain the least.

It is impossible to refuse fats at all, as this can adversely affect a person’s health, his appearance. The quality of the skin will deteriorate, the hair, nails, organs of the digestive system will suffer.

Vegetables and fruits are the lowest calorie foods

Fat-free foods are not necessarily low-calorie. Dishes for weight loss from simple products that are prepared, for example, based on milk containing a low percentage of fat content, will yield to food from ordinary milk by an insignificant indicator.

The lowest calorie foods are fruits and vegetables.. The latter cannot include those that contain a lot of sugar, for example, bananas or various grape varieties.

Plant foods retain their nutrients as much as possible if they are not processed. In addition to various vitamins, fiber is present in plant foods. It, in turn, helps the body to remove all toxins.

Exclusively eating plant foods can also harm the body, because other foods that are higher in calories contain useful substances that vegetables and fruits cannot provide.

Cereals, in themselves very high in calories, lose some of the calories after cooking. Legumes contain a lot of protein, so dietitians forbid to completely exclude them, although they should not be consumed often either, because the level of calories in them is quite large.

We will voice several types of simple low-calorie foods that can help achieve the fastest weight loss effect:

1. Seaweed, used in various dishes, with a large amount of iodine, magnesium, potassium, iron, zinc, a complex of vitamins, folic acid and other useful elements.
2. Fresh cucumbers are rich, among other things, in carotene, chlorophyll. They contain a lot of water.
3. All kinds of greens: varieties of onions, celery, lettuce, parsley.
4. Radish, among other things, it includes vitamins PP, B, C.
5. Asparagus contains carotene, alkaloids, chlorophyll and other trace elements.

The lowest calorie drinks

It is known that weight loss is achieved not only by the choice of dishes. The more liquid will be included in any diet, the faster the result will be - the long-awaited weight loss.

Scientists have found that the correct calculation of the optimal amount of water should be carried out as follows: how many calories are taken, how much water you need to drink with the addition of another 0.5 liters to the resulting figure. For example, if you eat food for 1200 kcal, then you need to drink a little less than two liters.

Homemade lemonade is low calorie

Water breaks down fat, promotes the removal of processed products from the body, and accelerates metabolism. Without a doubt, water is the easiest low-calorie drink.

Taking water during the day, you need to remember some rules. Rule 1 - you can not drink a lot of water before bedtime, because you can get puffiness.

Secondly, you can not drink while eating, because the food eaten is likely to be deposited in adipose tissue.

Thirdly, you can not drink before meals. Water dilutes stomach acid, which can lead to indigestion.

In addition to water, there are a number of drinks that will not harm the figure, and in some way even help you lose weight faster.

Coffee is a low calorie drink. A prerequisite is to use it in its pure form, then it will help remove excess fluid from the body.

Green tea has antioxidants with anti-inflammatory function.

Natural juices also carry few calories. The benefit is in freshly squeezed juices, without added sugar, and not in purchased packaged ones. The latter are more harmful than helpful.

The following of the listed drinks are also low in calories, but still to a greater extent than those described above:

1. Lemonade without sugar. This refers to homemade lemonade. It contains water, citric acid and lemon itself, sugar cannot be added.
2. Fruit drinks without sugar. Various berries and water are used in their manufacture.
3. Fat-free kefir. But this drink is not only possible to drink, but even desirable when losing weight, because it affects the cleansing of the body and improves digestion.

Recommended daily calories for weight loss

Each person is different in standard parameters, so it is impossible to name a universal figure that would suit everyone. For a woman, a limit of 1200 kcal is set, but this is the minimum value. Eating fewer calories will definitely harm the body.

But, to get the result, you need to calculate the number of calories for each person separately, taking into account the main parameters.

Stage 1 - calculation of the main exchange.

The following units of measurement are used for calculation: cm for height, kg for weight.
10*weight+6.25*height-5*age-161

According to this formula, we get a certain figure that shows the number of calories that a certain organism needs to maintain life.

Stage 2 - calculation of the total value of calorie consumption per day.

This value is calculated by multiplying by a coefficient that reflects a person's lifestyle.

For inactivity, it is 1.2; for small activity - 1.375; for the average - 1.55; for high - 1.725; for a very active lifestyle - 1.9.

The resulting value gives us an idea of ​​how many calories we need to consume so that the initial weight does not change, but remains in the same value.

If you want to lose weight, then you just need to reduce the number of calories in foods, and, conversely, to gain weight, add calories to the dish.

In addition to this formula, there are a huge number of automated calculators on the Internet, where the calculation will take place online, you just need to enter your data in the required fields.

Nutritionists do not recommend sharply reducing the number of calories from the usual value., because the body will begin, for protective purposes, on the contrary, to put all food into fat. Calorie reduction should not be done abruptly, and It is better to start with a decrease of 20%.

Low calorie breakfast recipes

It is known that breakfast should fill you with energy as much as possible so that you have enough strength during the day. To become a slim figure, you need to eat low-calorie dishes for weight loss.

Foods to help you lose weight

When composing a diet for breakfast from simple products, you also need to carefully calculate so that a small amount of calories does not affect nutrition.

Below are simple breakfast recipes with highlighting the number of calories that contribute to weight loss.

Millet porridge in milk with pumpkin

94 kcal per 100 grams.

Products:

• Milk - 750 ml;
• Pumpkin - ½ kg;
• Millet - 1 glass;
• Sugar and salt to taste (recommended 1 and ½ tsp, respectively).

Milk is heated to a hot state, but not to a boil. Sliced ​​pumpkin is placed in it and boiled for 13 minutes.

Millet is thoroughly washed and placed in a saucepan, seasoned with salt and sugar. Cook for 20 minutes. Thickened porridge "reaches" in the oven for 20 minutes.

Pepper omelette

79 kcal per 100 grams.

Ingredients:

• Pepper (not bitter) - 2 pcs.;
• 4 eggs;
• Milk - half a glass;
• Salt, pepper, herbs - to taste.

Peppers are peeled, washed and cut into rings, the thickness should be about 1.5 cm. Eggs and milk should be beaten, with the addition of herbs and salt. The pepper is placed in a preheated pan, the whipped mixture is poured into the rings. Roast until done.

Hercules porridge with banana

92 kcal per 100 grams.

Ingredients:

• Hercules flakes - 50 gr.;
• Milk - half a liter;
• Cinnamon - 1 teaspoon;
• Salt - to taste;
• Lemon - half a piece;
• Bananas - 2 pcs;
• Homemade yogurt (natural) - 2/3 cup;
• Sugar - to taste.

In a saucepan, pour the cereal with milk, add salt with cinnamon and sugar. Bring to a boil, reduce heat and simmer for about a minute. Cut the bananas into slices, sprinkle them lightly with lemon juice so that they do not turn black. Put in layers in a plate: 1 layer - porridge, 2 layer - bananas, 3 layer - yogurt.

Low calorie lunch recipes

To prepare a healthy, low-calorie, light lunch, you need to use only fresh, natural products, avoid preservatives and flavor enhancers. Low-calorie, simple foods for weight loss contain little or no salt.

Vegetable puree soup - low calorie lunch

To keep products useful, do not use prolonged cooking. By quantity, low-calorie meals are prepared in portions, so they should not be left “for later”
.
Do not prepare dishes with long frying or with a large use of fats. To lose weight, we try to give preference to simple recipes related to separate nutrition.

vegetable puree soup

There are 24 calories in 100 grams.

For cooking you will need:

• Water - 1 l.;
• Cauliflower - approximately 700 gr.;
• Green onions - a little, for decoration;
• Bulb - 1 pc.;
• Chili pepper - 1 pc.;
• Salt, pepper - to taste.

The cabbage is divided into small components that need to be placed in a saucepan and poured with water. Next, you need to add pre-chopped onions, chili peppers, after clearing it of seeds, and start cooking.

After the water boils, remove the pepper and continue cooking until the cabbage is fully cooked. After that, using a blender, we give a puree-like state, salt and pepper. We decorate each portion with greens.

chicken soup

79 kcal per 100 grams.

Ingredients:

• Water - 2 liters;
• A piece of chicken (you can use a leg, thigh, but breast is better, as it is less high-calorie) - 1 pc .;
• Bulb - 1 pc.;
• Garlic - 3 cloves;
• Cabbage - 300 gr.;
• Canned beans - 1 can;
• Small zucchini - 1 pc.;
• Carrot - 1 pc.;
• Celery - optional;
• Salt and pepper to taste.

Pour the chicken with chopped onions and garlic with water and cook for 20 minutes. Next, the broth must be filtered and put back on the fire, meanwhile we cut the chicken into small pieces and put it back into the pan. Add the rest of the ingredients, cook for about 25 minutes. The soup is ready.

Pollock with vegetables in white sauce

There are 72 calories in 100 grams.

Ingredients:

• Pollock fillet - 1 kg;
• Half a glass of soy sauce;
• Flour - 2 teaspoons;
• Water - half a glass;
• Sour cream of low fat content - 350 gr.;
• Cream (or cottage cheese) cheese - 150 gr.;
• Onion and carrot 2 pcs. everyone.

The fish is soaked in soy sauce for 10-15 minutes. Lightly fry the flour in a frying pan, to which we add water, sour cream and cheese. As soon as everything boils, remove from the fire.

Grind onions and carrots, fry using vegetable oil, with any spices that you like. Put in layers in a heat-resistant dish: vegetables, fish on top, pour sauce. We cook the dish in the oven, setting the temperature to 180 degrees, 50 minutes.

Low calorie dinner recipes

To lose weight, for dinner it is recommended to eat foods that do not contain a large number of calories, are light, but quite nutritious. For dinner, simple foods such as mushrooms, vegetables and fruits, dairy products, fish, eggs, and meat are suitable.

Mushrooms are a low-calorie product

Cheese meatballs

100 grams 188 kcal.

To prepare this dish, take:

• Minced beef - 400 gr.;
• Pepper large pod - 1 pc.;
• 1 onion;
• 100 gr. hard cheese;
• Egg - 1 pc.;
• Salt - to taste.

Cheese cut into small cubes. Grind the pepper and onion, add all the ingredients listed above to them, mix thoroughly.

When forming meatballs, place a piece of cheese inside each ball. Meatballs are either fried or baked in the oven, which will further enhance the beneficial properties.

Cottage cheese salad

56 kcal per 100 grams.

Grocery list:

• Cottage cheese with a minimum fat content - 80 gr.;
• Tomato medium in size - 1 pc.;
• 1 short-fruited cucumber;
• Sour cream with a fat content of 10% - 30 gr.;
• Any greens, including lettuce leaves - a bunch of approximately 30 gr.;
• Salt - to taste.

We cut the vegetables in any size and any shape, mix all the ingredients together, season with sour cream and salt.

Red fish baked with vegetables

100 grams 105 kcal.

Products that will be required for cooking:

• Red fish - 600 gr.;
• Hard cheese - 80 gr.;
• Carrots with onions, 1 pc.;
• Unsweetened yogurt - 200 gr.
• Salt - to taste.

Cut the fish into portioned steaks, rub with salt. Put the fish on a baking sheet, which was previously greased with vegetable oil. Fry the vegetables separately in a frying pan, pour them with yogurt. Cover the fish with vegetable sauce and grated cheese. Cooking in the oven for 25 minutes. Temperature regime 220 degrees.

How to cook a delicious breakfast for weight loss? See recipes here:

Delicious low-calorie dish: chicken and cabbage casserole. Recipe and preparation here:

Can a sandwich be low calorie? It turns out - yes. Recipe options in this video:

The very concept of "low-calorie meals" speaks for itself - these dishes contain a low number of calories, which means that such a menu will not only keep the weight normal, but also promote weight loss. There are a lot of recipes for low-calorie dishes for weight loss - on this page you can with the most delicious of them and easy to prepare. You will receive information on how to prepare low-calorie meals from diet products, and you will also be able to see photos of low-calorie meals. For your convenience, all low-calorie meals are listed with calories.

Low calorie diet meals: salads

We bring to your attention recipes for salads (low-calorie diet dishes with a minimum number of calories).

Spicy salad with vegetables and rice

Ingredients for 3 servings:

200 g rice, 100 g tomato, 90 g olives, 50 g carrots, 50 g sweet peppers, 50 g canned green peas, 20 g chili peppers, 15 ml olive oil, spices, herbs, aromatic herbs and salt to taste.

Cooking method:

1. Rinse rice, pour into boiling salted water and boil.

2. Cut the tomato and sweet pepper into slices. Peel the chili peppers from the seeds and chop finely together with the carrots.

3. Put rice, tomatoes, olives, sweet peppers, green peas and chili peppers with carrots into a salad bowl, salt, add spices, pour in olive oil and mix everything well.

Cooking time: 20 minutes.

Calories: 190 kcal.

Shrimp cocktail salad

Ingredients for 3 servings:

200 g shrimp, 150 g tomato, 100 g sweet pepper, 50 g cucumber, 50 g onion, 60 ml dry white wine, 60 ml lemon juice 10 ml olive oil, herbs, ground black pepper and salt to taste.

Cooking method:

1. Dip the shrimp in boiling salted water, cook for 3 minutes, drain in a colander, cool and peel.

2. Fry the shrimp in oil until golden brown. Then transfer to a clean bowl, sprinkle with lemon juice and leave for 30 minutes, then drain the liquid.

3. Cut the tomato, cucumber and sweet pepper into slices, onion into half rings. Put the prepared ingredients in a salad bowl, salt, pepper, pour in the wine, the remaining lemon juice, olive oil and mix everything.

Cooking time: 40 min.

Calories: 55kcal

Decorate the finished salad with herbs and serve chilled.

Salad with shrimps, vegetables and herbs

Ingredients for 4 servings:

500 g shrimp, 70 g lettuce, 150 g sweet pepper, 100 g cucumber, olive oil, lemon juice and salt to taste.

Cooking method:

1. Cut the sweet pepper lengthwise, remove the core with seeds and chop finely.

2. Tear the lettuce with your hands into medium-sized pieces.

3. Cucumber cut into small slices or semicircles.

4. Dip the shrimp into boiling salted water, boil, cool and peel.

5. Put sweet peppers, cucumber, herbs, shrimp in layers in a salad bowl, pour over a mixture of lemon juice, olive oil and salt and let it brew for 15 minutes.

Ready salad served chilled.

Cooking time: 30 min.

Calories: 75 kcal.

Broccoli, tomato and egg salad

Ingredients for 4 servings:

400 g broccoli, 3 eggs, 100 g tomato, 2 garlic cloves, 60 ml olive oil, 30 ml balsamic vinegar, 20 ml lemon juice, basil and dill greens, a mixture of peppers and salt to taste.

Cooking method:

1. Disassemble the cabbage into inflorescences, lower it into boiling salted water, cook for about 6 minutes, then carefully remove it with a slotted spoon and put it in a colander.

2. Hard boil the eggs, cool and cut into small pieces, slice the tomato, slice the garlic.

3. Rinse the dill and basil greens and put them together with the tomato, eggs and broccoli in a salad bowl or a deep plate.

4. Combine lemon juice, vinegar and olive oil, pour over the resulting salad dressing, add a mixture of peppers, salt and let it brew.

Cooking time: 30 min.

Calories: 75 kcal.

Salad of cabbage, apples and vegetables

Ingredients for 6 servings:

300 g of white cabbage, 300 g of apples, 150 g of pickles, 125 g of onions, 75 g of carrots, 70 g of stalk celery, 80 ml of olive oil, 20 ml of apple cider vinegar, zira, ground black pepper and salt to taste.

Cooking method:

1. Grind apples, celery stalk and carrots with a blender or grate on a coarse grater.

2. Chop cabbage, cut cucumbers into cubes, onions into half rings.

3. Pour the cumin seeds into a pan and fry without oil for 2 minutes, then combine with olive oil, salt, pepper and beat well with a blender.

4. Put the prepared ingredients in a salad bowl, pour in apple cider vinegar, olive oil dressing and mix everything thoroughly.

Cooking time: 25min

Calories: 85 kcal.

Recipes for dietary low-calorie fish dishes

Recipes for dietary low-calorie fish dishes are not only tasty, but also nutritious. Below you can learn about the method of preparing low-calorie dishes from sea and river fish.

Silver carp with lemon and rosemary

Ingredients for 3 servings:

500 g of small silver carp, 70 g of lemon, 50 ml of lemon juice, 20 ml of soybean oil, rosemary, spices, parsley and salt to taste.

Cooking method:

1. Pour the prepared fish with lemon juice and leave for 30 minutes, then salt and add spices.

2. Lubricate the inside of an aluminum foil bag with soybean oil, place the fish in it and bake on a baking sheet in the oven for 30 minutes, periodically moistening the foil with water.

3. Cut the lemon into thin circles, separate the rosemary leaves from the branches and (optionally) lightly grind in a mortar.

Put the finished fish on a dish, garnish with lemon slices, rosemary leaves, parsley and serve.

Cooking time: 1 hour.

Calories: 40 kcal.

Fried fish with shrimp and asparagus

Ingredients for 4 servings:

400 g trout, 150 g shrimp, 100 g asparagus, 100 g cherry tomatoes, 1 lemon, 50 ml lemon juice, 15 ml olive oil, spices, garlic, ground black pepper and salt to taste.

Cooking method:

1. Cut the trout into small pieces, grease with a mixture of olive oil, black pepper and spices, salt, pour over a little lemon juice and leave for 1-1.5 hours.

2. Put the marinated fish pieces in the pan close to each other, sprinkle with lemon juice, cover with foil and place in the oven, heated to 200 ° C for 15 minutes.

3. 5 minutes before cooking time, add pre-peeled shrimp, garlic cloves, sliced ​​lemon, cherry tomatoes and asparagus.

Cooking time: 2 hours.

Calories: 102 kcal.

Recipes for delicious, dietary, low-calorie vegetable dishes

Recipes for delicious, dietary, low-calorie vegetable dishes presented on this page will help diversify your menu without harming your figure.

Vegetarian appetizer with marinade

Ingredients for 8 servings:

200 g of zucchini, 200 g of eggplant, 100 g of sweet pepper, 50 g of canned champignons, 50 g of lemon, 70 ml of olive oil 30 g of honey Basil, dill, cilantro and parsley, ground black pepper and salt to taste.

Cooking method:

1. Sweet pepper cut into medium-sized pieces, eggplant and zucchini - rather thick circles.

2. Combine honey, olive oil (25 ml) and squeezed lemon juice. Dip the eggplant and zucchini in the prepared marinade and leave for 2 hours, then put on a grill pan and bake on both sides.

3. From the remaining olive oil, basil greens, dill, cilantro, parsley, ground black pepper and salt, prepare the sauce by whisking everything in a blender.

4. Put zucchini mugs on eggplant mugs, place pieces of sweet pepper and mushrooms on top.

Serve the prepared vegetables on the table with a sauce of olive oil and herbs.

Cooking time: 2.5 hours.

Calories: 115 kcal.

Hummus with celery

Ingredients for 5 servings:

200 g chickpeas, 300 g carrots, 300 g celery stalks, 50 g tahini, 75 ml lemon juice, 80 ml olive oil, 3 garlic cloves, 10 g ground red pepper (optional), salt to taste.

Cooking method:

1. Soak chickpeas in water overnight. Drain it in the morning. Pour chickpeas into a saucepan, add 0.5 liters of water, put on fire and bring to a boil. Then cook over low heat until the beans soften (about 30 minutes), then drain the water.

2. Chop the garlic, combine with the beans, add tahini, lemon juice, olive oil, salt, pour in a little water and mix with a blender until the consistency of a thin puree.

3. Put the finished hummus in a transparent container and sprinkle with red ground pepper.

Peel fresh celery stalks and carrots and serve with hummus.

Cooking time: 45 min.

Calories: 135 kcal.

Savoy cabbage rolls

Ingredients for 6 servings:

400 g Savoy cabbage leaves, 300 g shrimp, 300 g onion, 200 g rice, 100 g tomato, 100 g sweet pepper, 75 g carrot, 50 ml olive oil, ground nutmeg, black pepper, aromatic herbs and salt to taste .

Cooking method:

1. Dip cabbage leaves in boiling salted water for 2 minutes. Boil rice.

2. Clean the shrimp. Finely chop the tomato, onion, sweet pepper and carrot and lightly fry in a pan in olive oil (30 ml).

3. Combine vegetables, rice and shrimps, add spices, aromatic herbs and salt. Put the filling on the cabbage leaves, wrap, place in a frying pan with heated oil (20 ml), pour over the liquid left after frying the vegetables, mixing it with a little water, cover and simmer for 15 minutes.

Cooking time: 1,5 hour.

Calories: 145 kcal.

Recipes for low-calorie dishes for weight loss: soups

Below are recipes for low-calorie weight loss dishes such as soups.

Vegetable soup with croutons

Ingredients for 4 servings:

100 g potatoes, 100 g tomatoes, 75 g carrots, 15 ml olive oil, 100 g wheat bread, 40 g 15% fat sour cream, parsley, ground black pepper and salt to taste.

Cooking method:

1. Cut the prepared vegetables, put them in boiling salted water, reduce the heat and bring to readiness under the lid.

2. Place boiled vegetables in a blender bowl, pour in olive oil, a little broth, add pepper and salt and grind until a homogeneous mass is formed.

3. Cut the bread into slices and lightly fry in a dry grill pan on both sides.

Pour the finished soup into portioned plates, put a little sour cream in each, sprinkle with chopped parsley and serve with croutons.

Cooking time: 40 min.

Calories: 130 kcal.

Vegetable soup with rice and cabbage

Ingredients for 8 servings:

2.5 l vegetable broth, 200 g potatoes, 100 g white cabbage, 100 g tomatoes, 100 g sweet peppers, 100 g onions, 75 g carrots, 50 g tomato paste, 40 g rice, 20 ml sunflower oil, 40 g sour cream 15% fat Dill and parsley, black pepper and salt to taste.

Cooking method:

1. Finely chop the prepared potatoes, tomato and onion. Grate carrots or chop with a blender.

2. Put the potatoes in the broth brought to a boil. Wash the rice well and boil it together with the potatoes. Lightly fry carrots, tomatoes and onions in a frying pan along with tomato paste in sunflower oil and also put in a saucepan.

3. Cabbage and sweet peppers, having previously cleared them of seeds, finely chop and add to the broth, then salt, pepper and bring the dish to readiness.

Pour the soup into bowls, add a little sour cream to each and sprinkle with chopped herbs.

Cooking time: 40 min.

Calories: 25 kcal.

Carrot soup with sour cream

Ingredients for 6 servings:

300 g of carrots, 100 g of onions, 800 ml of water, 20 ml of sunflower oil, 1 clove of garlic, 40 g of 15% fat sour cream, dill, ground black pepper and salt to taste.

Cooking method:

1. Cut the carrots into circles, finely chop the onion. Pour oil into a heated pan, add black pepper, salt and keep on fire for about 30 seconds.

2. Put the carrots in the pan, after 3 minutes add the onion and fry for another 1 minute. Then pour water, mix, bring to a boil and cook under a lid over low heat until the carrots soften.

3. Grind the vegetables together with the broth with a blender until a homogeneous mass is formed (not very thick).

4. Finely chop the dill and garlic and mix with mashed potatoes.

Pour the hot soup into bowls and put a little sour cream in each.

Cooking time: 30 min.

Calories: 35 kcal.

sweet potato soup

Ingredients for 8 servings:

400 g sweet potato, 250 g cauliflower, 30 ml olive oil, 30 g butter, 1.5 l vegetable broth, 3 garlic cloves, leek (white part of the shoot), parsley, cumin, chopped saffron, bay leaf, black ground pepper and salt to taste.

Cooking method:

Melt 1.15 g of butter in a saucepan and keep on fire until a beige shade is obtained. Add 10 ml olive oil and stir. Disassemble the cauliflower into inflorescences, lower into a saucepan and fry until golden brown, then remove with a slotted spoon and put in a separate bowl.

2. Wash the pan and melt the remaining butter in it. Add cumin and heat again over low heat.

3. Cut the leek into rings, chop the garlic cloves, put in a saucepan, pour in olive oil, mix and simmer until the onion softens.

4. Peel the sweet potato, cut into pieces of medium size, put in a saucepan, add cauliflower, onion, saffron, bay leaf, pour in the broth and mix, and after boiling, cook until the tubers are soft.

Pepper the finished soup, salt and garnish with parsley.

Cooking time: 30 min.

Calories: 50 kcal.

Brussels sprout soup with cream

Ingredients for 8 servings:

400 g Brussels sprouts, 200 g potatoes, 150 g carrots, 100 g melted cheese, 150 ml 20% fat cream, 700 ml water, black peppercorns, bay leaf, a mixture of peppers and salt to taste.

Cooking method:

1. Cut potatoes into medium-sized slices, carrots into circles. Dip them together with Brussels sprouts in boiling salted water, add black peppercorns placed in a gauze bag, bay leaf, cover and cook for about 25 minutes (until potatoes and cabbage soften).

2. Place the melted cheese in the freezer for a while, and then grate it on a coarse grater.

3. Pour the cheese into the broth with prepared vegetables, mix, add cream, bring to a boil and remove from heat.

4. Add a mixture of peppers to the soup, pour into bowls and serve.

Carefully remove the gauze bag with pepper from the pan.

Cooking time: 40 min.

Calories: 55 kcal.

Celery Vegetable Soup with Thyme

Ingredients for 5 servings:

300 ml milk 2.5% fat, 100 g celery stalks with leaves, 450 ml vegetable broth, 25 g butter, 40 g wheat flour, 75 g onions, 20 ml sesame oil, leeks, thyme, seeds sesame seeds, ground black pepper and salt to taste.

Cooking method:

1. Cut the celery stalks into thin slices along with the leaves, chop the onion and leek.

2. Heat sesame oil and butter in a saucepan. Add prepared ingredients, sesame seeds and simmer over low heat for about 10 minutes, then add flour and fry for another 2 minutes.

3. Pour in milk, vegetable broth, mix and cook over low heat for 30 minutes, then pepper and salt.

4. Cool the soup slightly, use a blender to grind to the consistency of a thin puree and bring to a boil again.

Pour the finished soup into a glass soup bowl, sprinkle with chopped thyme and serve.

Cooking time: 50 min.

Calories: 70 kcal.

Thick vegetable soup

Ingredients for 8 servings:

300 ml chicken broth, 750 g white cabbage, 200 g tomatoes 75 g onions 150 g carrots 1 garlic clove 5 black peppercorns, 100 g 20% ​​fat sour cream, 200 g wheat bread, 20 ml olive oil, parsley, salt taste.

Cooking method:

1. Chop the cabbage, cut the tomatoes, onions and carrots into slices. Grind the garlic with salt. Place black peppercorns in a bag of gauze.

2. Put the tomatoes, onions and spices into a saucepan with broth, salt, add olive oil, mix, bring to a boil and keep covered for 15 minutes.

3. Add carrots, cabbage and cook until the vegetables soften, then carefully remove the bag of black pepper. Bread cut into slices and dry in the oven.

Pour the finished soup into bowls, add a little sour cream to each, garnish with parsley sprigs and serve with croutons.

Cooking time: 1 hour.

Calories: 70 kcal.

Preparing low-calorie egg dishes

Eggs in the diet is a very controversial topic among supporters of a healthy diet. We bring to your attention a recipe for preparing a low-calorie egg dish.

Omelet stuffed with sweet peppers and herbs

Ingredients for 4-5 servings:

300 g of red and yellow sweet peppers, 2 eggs, 30 ml of milk, 10 g of butter, 20 g of basil leaves, parsley and salt to taste.

Cooking method:

1. Cut the sweet pepper into cubes, having previously cleared the seeds, and lightly fry in melted butter over low heat. Coarsely chop the parsley.

2. Mix eggs, milk and salt, pour into the pan in which the pepper was fried, and bake until thickened.

3. Put sweet peppers and greens in the center of the omelet, wrap one of the edges, covering the filling with it, and bring to readiness.

Decorate the omelet with basil leaves and serve.

Cooking time: 30 min.

Calories: 47 kcal.

How to cook low calorie meat dishes

There are as many recipes for low-calorie meat dishes as there are recipes for vegetables. The main thing is that the meat used in low-calorie weight loss dishes is lean.

Zucchini with meat

Ingredients for 6 servings:

500 g zucchini, 250 g beef (low fat), 200 g tomatoes, 100 g sweet peppers, 75 g onions, 75 g carrots, 30 ml olive oil, 3 cloves of garlic, dill, cherries (pitted), spices, black ground pepper and salt to taste.

Cooking method:

1. Meat, carrots, 2 cloves of garlic and one tomato mince. Combine the prepared ingredients with cherries, spices, salt, pepper and mix.

2. Cut the zucchini lengthwise. Remove the core with a spoon. Salt the "boats" and rub with chopped garlic.

3. Fill the zucchini halves with minced meat, put on a greased (5 ml) baking sheet, place in the oven and bake at 200 ° C for 20 minutes. Cut sweet pepper, onion and second tomato, put in a pan with olive oil (25 ml), salt, pepper and fry.

4. Take out the zucchini, put the fried vegetables on them in a pile and keep in the oven for another 10 minutes.

Garnish the finished zucchini with the remaining dill and serve.

Cooking time: 45 min.

Calories: 70kcal.

Grilled meat with vegetables

Ingredients for 3 servings:

300 g pork (low fat), 100 g cherry tomatoes, 50 g zucchini, 50 g eggplant, 30 ml olive oil, 30 g dill and parsley, 10 ml lemon juice, 2 garlic cloves, bay leaf, ginger and salt to taste.

Cooking method:

1. Pass the garlic through a garlic press, add bay leaf, ginger, pour in 15 ml of olive oil and mix well. Dip the meat in the resulting marinade for 2 hours, and then bake on the grill, periodically turning over.

2. Cut eggplant and zucchini into circles, put on the grill grate, salt and bake on both sides.

3. Chop dill and parsley, add lemon juice, remaining olive oil and mix thoroughly.

Put the prepared vegetables and meat on a dish, garnish with cherry tomatoes, pour over the sauce and serve.

Cooking time: 2.5 hours.

Calories: 140kcal.

Cabbage rolls with meat

Ingredients for 5 servings:

500 g beef (low fat), 1 kg white cabbage, 100 g tomato, 100 g onion, 50 ml olive oil, spices, green onions, hot pepper pods, ground black pepper and salt to taste

Cooking method:

1. Disassemble the cabbage into separate leaves, pour over with boiling water, cut off the thickenings and lightly beat off. Pass the meat through a meat grinder along with onion and tomato, salt, pepper, mix and fry in a pan in a small amount of olive oil.

2. Put the finished stuffing on cabbage leaves and wrap.

3. To prepare the sauce in a pan in which meat and vegetables were fried, pour in some water, bring to a boil, salt, add spices and mix, pour in the remaining oil, place cabbage rolls in the pan and simmer for 40 minutes.

Garnish the finished cabbage rolls with green onions and hot pepper pods and serve.

Cooking time: 1,5 hour.

Calories: 145 kcal.

Potatoes with sausages and brauncol

Ingredients for 7 servings:

14 sausages, 500 g brauncol, 300 g potatoes, 150 g onions, 130 g eggplant, 60 g bacon, 25 g butter, parsley and rosemary, ground black pepper and salt to taste.

Cooking method:

1. Chop the cabbage leaves into small pieces. Cut potatoes into cubes.

2. Pass the onion and eggplant through a meat grinder, add cabbage, potatoes, chopped parsley, salt, pepper and mix.

3. Lubricate ceramic pots with butter, fill them with vegetables and sausages, add pieces of bacon and simmer in the oven at 200 ° C until cooked.

Garnish the finished dish with a sprig of rosemary.

Cooking time: 45 min.

Calories: 105 kcal.

Chop with vegetables

Ingredients for 7 servings:

700 g pork (low fat), 150 g onion, 100 g tomato, 100 g cucumber, 100 g canned green peas, 20 g lemon juice, 40 g mustard, 40 ml olive oil, 25 g butter, dill greens, ground black pepper and salt to taste.

Cooking method:

1. Cut the meat across the fibers into pieces about 1 cm thick and beat off on both sides. Combine mustard, pepper, lemon juice, 20 ml olive oil and melted butter. Lubricate each piece of chop generously and leave for 40 minutes.

2. Cut the onion into rings, chop the dill.

3. Put the pieces of meat in a pan and fry in the remaining olive oil over medium heat on both sides until golden brown.

Sprinkle the finished chops with dill and garnish with green peas, onions and slices of tomato and cucumber.

Cooking time: 1 hour.

Calories: 160 kcal.

Chicken fillet with rice

Ingredients for 3 servings:

300 g chicken fillet, 150 g sweet pepper, 100 g rice, 75 g onion, 70 g green pea pods, 40 ml sunflower oil, curry, ground black pepper and salt to taste.

Cooking method:

1. Finely chop the sweet pepper, cut the onion into thin half rings, then fry in a pan in oil until golden brown.

2. Rinse rice thoroughly, pour into boiling salted water and boil. Then put sweet peppers and pea pods in a pan with onions, salt, pepper, mix and simmer for 5-6 minutes.

3. Cut the prepared fillet into pieces, grate with salt, sprinkle with curry and fry in oil for 20 minutes over medium heat.

Transfer the finished fillet to a dish, garnish with rice around the edges, and stewed vegetables on top.

Cooking time: 40 min.

Calories: 200kcal.

Sweet low calorie meals

Delicious low-calorie meals are not just about steamed vegetables or lean fish. Below you can find recipes for delicious low-calorie dishes made from fruits with the addition of sugar (powdered sugar).

Cottage cheese with applesauce

Ingredients for 7-8 servings:

500 g low-fat cottage cheese, 200 g sour cream 20% fat, 2 eggs, 100 g butter, 200 g apples, 30 g sugar, 50 ml water, 85 g powdered sugar, vanilla sugar, bananas, kiwi to taste.

Cooking method:

1. Rub the cottage cheese through a sieve. Melt the butter, add cottage cheese, sour cream and eggs. Cook the resulting mass over low heat for 7 minutes, avoiding burning, then cool. Next, add powdered sugar and vanilla sugar.

2. Moisten the glass with water, place a napkin inside, put the curd mass into it, bend the edges of the napkin, put a plate for whey under the bottom and keep it under oppression in the cold for 12 hours.

3. Cut apples, put in a saucepan, pour in water and cook for 10 minutes, then chop with a blender, add sugar and bring to a boil.

Remove the finished curd mass from the mold, put on a dish, pour over applesauce and garnish with chopped bananas and kiwi.

Cooking time: 1,5 hour.

Calories: 160 kcal.

Apples stuffed with raisins and cottage cheese

Ingredients for 8 servings:

1 kg apples (large), 500 g low-fat cottage cheese, 2 eggs, 100 g raisins, sugar, chopped walnut kernels, anise stars, cinnamon sticks to taste.

Cooking method:

1. Cut off the top of each apple, remove the core, and then use a teaspoon to remove a little pulp.

2. Pass the cottage cheese twice through a meat grinder. Add raisins, extracted apple pulp, eggs, sugar, walnut kernels and mix well.

3. Put the resulting filling into the recesses in the apples and bake in the oven, preheated to 150-170 ° C.

Decorate the finished dessert with anise stars, cinnamon sticks and walnut kernels.

Cooking time: 30 min.

Calories: 85 kcal.

Sweet plum and peach soup

Ingredients for 2 servings:

260 g fresh plums and peaches, 20 g potato starch, 30 g sugar, 50 ml cream, fresh mint leaves to taste.

Like many other nuts, the fruits of Juglans regia (walnut) are widely used in cooking and medicine. Of course, because of the high calorie content ...

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. 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. Especially . 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.

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.

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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 ready.

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. cocktails for weight loss. 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 arrange them in a circle, 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 🙂