Super diet recipes. Drawing up a diet for weight loss

For this dish, you can take lean beef, veal or chicken, but it is better to use low-calorie turkey meat, which is most suitable for weight loss.

Ingredients:

• zucchini (young) - 0.5 kg;
• lean meat - 0.25 kg;
• tomatoes - 0.2 kg;
• pepper (sweet) - 0.1 kg;
• carrots, onions - 75 g each;
• garlic - 1 tooth;
• dill, spices.

Cooking method:

1. Wash the zucchini, cut in half lengthwise, remove the middle and seeds.
2. Twist the meat and vegetables through a meat grinder, season with spices, mix.
3. Stuff the zucchini "boats", put on a baking sheet with a non-stick coating.
4. Bake the dish in the oven for 20 minutes, temperature - 200 ˚С.

• Time: 40 min.

note that low calorie recipes for weight loss should contain minimal amount salt, and if possible it is better not to add it at all.

You can add carrots to this soup, but then it needs to be cooked longer.

Ingredients:

• water - 1 l;
• cauliflower - 0.7 kg;
• onion, chili pepper - 1 pc.;
• spices, green onion.

Cooking method:

1. Disassemble the cabbage into inflorescences, fill with water. Add peeled, chopped onion, chili (without seeds).
2. Bring to a boil, remove the chili, cook the soup until the cabbage is ready.
3. Puree with a blender, salt a little, pepper, mix.
4. Add finely chopped green onions to each serving.

• Time: 1.5 hours.
• Servings: 5 persons.
• Difficulty: accessible for beginners.

Blue whiting can be used instead of pollock for this dish. It is also low-calorie, no less useful and suitable for weight loss, but more bony.

Ingredients:

• pollock (fillet) - 1 kg;
• flour (wheat) - 2 tsp;
• water, soy sauce - ½ tbsp each;
• sour cream (with a low percentage of fat content) - 0.35 kg;
• cheese (cream or cottage cheese) - 0.15 kg;
• onions, carrots - 2 pcs.

Cooking method:

1. Wash the fish, remove the head, entrails (if any), tail, fins, black film from the belly. If desired, the head can be left, only you need to remove the eyes and gills.
2. Marinate carcasses in soy sauce for 15 minutes.
3. In a hot frying pan, lightly fry the flour, add cheese, sour cream, water. Stir, bring to a boil, remove from heat.
4. Separately, fry chopped onions and carrots in hot oil, add any spices.
5. Put the fried vegetables in a baking dish, put the fish on top, pour over it with sauce.
6. Bake the dish in the oven for 50 minutes, temperature - 180 ˚С.

Cottage cheese salad

• Time: 15 min.
• Servings: 1-2 persons.
• Difficulty: accessible for beginners.

Since this recipe is for weight loss and should be as low-calorie as possible, choose for a salad dairy products with a low percentage of fat.

Ingredients:

• cottage cheese - 80 g;
• sour cream - 30 ml;
• tomato, cucumber - 1 pc.;
• lettuce, fresh herbs, salt.

Cooking method:

1. Wash the vegetables, cut into pieces of any size and shape, lettuce leaves and chop the greens.
2. Mix them with the rest of the ingredients, mix.

strawberry marshmallow

• Time: 3 hours 15 minutes
• Servings: 3-4 persons.
• Difficulty: accessible for beginners.

When preparing diet meals for weight loss, do not forget about desserts. They can be low in calories and very tasty, like strawberry marshmallows. For its preparation, both fresh and frozen berries are suitable.

Ingredients:

• strawberries - 0.2 kg;
• gelatin - 1 pack;
• stevia - 1 tsp;
• lemon - ½ pc.

Cooking method:

1. Puree strawberries with any convenient way.
2. Pour gelatin, mix, let stand for a couple of minutes.
3. Squeeze the juice from the lemon, add it and the stevia to strawberry puree, stir.
4. Put on fire, warm up so that the gelatin is completely dissolved. Don't forget to stir constantly.
5. Cool and then beat the mass with a mixer.
6. Take a suitable form, cover with baking paper. Spread the strawberry mixture in an even layer.
7. Put to freeze for 3 hours in the refrigerator.

Video

Proper nutrition - great option slow, healthy and gradual weight loss. It's more of a lifestyle than a diet. After such nutrition, the lost kilograms will not return, but the state of health will improve, a feeling of lightness will appear. The basis of nutrition is dietary dishes that need to be able to cook properly. The recipes for such dishes are not intricate, but the preferred methods of preparation are baking in the oven, boiling, steaming. To properly prepare diet meals, you need to avoid the use of fats, unrefined oils, you can not fry food and allow the appearance of carcinogens in it. In no case should recipes include the use of mayonnaise and sauces of this type. How to cook diet meals in the oven? This article will address this issue and recipes for the most interesting dishes.

Diet recipes for chicken in the oven

There are quite a few ways to prepare diet chicken. It can be cooked both simply in sauce and with vegetables, fruits, berries. For a low-calorie meal, it is best to take chicken breast, because this is the least calorie part of the chicken. Of course, thighs can also be used, but be sure to remove the skin before cooking. There are some secrets needed to cook delicious, juicy and lean meat:

• for getting juicy meat it must be baked in a sleeve or foil, in sauce or breaded;
• it is better to replace salt with natural seasonings and spices, even if the recipes do not require their use;
• frying is prohibited, because the calorie content of meat will increase;
• for getting juicy dish need to marinate the meat room temperature and a few hours.

Crispy chicken breasts

To prepare the dish, you need to grease the baking dish with olive oil and put 4 chicken breasts. Mix in a tablespoon orange juice and liquid honey, add a quarter teaspoon of ground black pepper and the same amount of ginger. Rub the meat with this mixture. Grind a third of a glass of natural corn flakes, add a little dried parsley and pour everything to the breasts, evenly distributing over the surface. Bake in the oven until done at 180̊. Approximate time baking - 20 minutes. You can check for readiness by piercing with a toothpick. You should see clear juice.

Original chicken with mustard-berry sauce

To prepare the dish, you need to wash 2 chicken breasts and cut them into long slices up to 1 cm wide, sprinkle with spices and add a little salt. Let the meat rest a little, then roll each piece in cornmeal and place on a baking sheet greased with olive oil. Bake in the oven for 15-20 minutes at 220̊. At this time, you need to chop half a glass of raspberries and blackberries. If the berries are frozen, then you can not defrost them. Add 2 teaspoons of liquid honey and 3 teaspoons of mustard with grains to the crushed berries, mix everything. The sauce is ready. Before serving the meat, you need to pour it with the prepared mustard-berry sauce. Diet chicken breasts are ready.

Diet chicken breasts in kefir

To prepare diet breasts, they must first be marinated at room temperature in low-fat kefir (250 ml). Minimum 20 minutes. At this time, you need to rinse the broccoli well, cauliflower, carrot. Disassemble the broccoli and cauliflower into inflorescences, and cut the carrots into half rings of medium thickness. It is best to take frozen assorted vegetables. After the meat is marinated, you need to transfer it to a baking dish on top of the vegetables and pour over the kefir in which it was marinated. Put the mold in the oven and bake for 35-40 minutes. Optimum temperature— 180̊.

Recipes for diet casseroles in the oven

Egg casserole with cauliflower

This casserole is perfect for breakfast. For cooking, you need to disassemble half a kilogram of cauliflower into inflorescences, rinse. Then lower it into boiling water for 5-7 minutes. The water can be slightly salted. At this time, you need to wash, clean from seeds bell pepper and cut it into strips. Wash and chop a small bunch of parsley, grate on coarse grater 100 g hard cheese. In a bowl, beat 4 eggs until a little foamy, seasoning them with a little salt. Then pour in 150 ml low fat milk and beat again a little. Put the cauliflower, chopped bell pepper and half of the dill and hard cheese into a baking dish. Pour everything with the egg-milk mixture and put in a preheated oven for 20 minutes. Temperature - 180̊. After half the time, sprinkle the dish with the remaining cheese. Serve casserole hot with chopped dill on top.

Diet ratatouille

To prepare such a low-calorie vegetable casserole you need to wash the eggplants, zucchini, tomatoes and cut them into slices 1-1.5 cm wide. It is better to sprinkle the eggplants with coarse salt and let them stand, and drain the resulting juice. This is necessary in order to get rid of bitterness. If the zucchini is old, then it is better to peel them. You also need to prepare a tomato sauce in which the vegetables will be stewed. To do this, you need to scald several tomatoes, before making an incision on each. Then immediately drain the boiling water and pour over them cold water. Thus, the skin can be easily removed. After that, the tomatoes need to be cut into small pieces and grind with a blender. You can add greens, spices, pepper to chopped tomatoes. In a baking dish, you need to lay out the vegetables in rows, alternating each. Pour them with tomato sauce and bake for an hour under foil.

Diet cottage cheese casserole

To prepare such low calorie dessert gotta get a pack low-fat cottage cheese(300 g), mash it with a fork, add 2 eggs, 2 tbsp. spoons of semolina and soda on the tip of a knife. Mix the mass thoroughly and add berries (currants, blackberries, cranberries, cherries) to it. Lay out the baking dish parchment paper and pour the curd and berry mass into it. Bake for about half an hour.

Such low calorie meals help in the fight against extra pounds with health benefits and without strict restrictions.

It often happens that a person, having decided to lose weight, rushes to extremes, considering healthy eating or a diet by a forced hunger strike, supposedly the only way you can lose the hated kilograms. In fact, this is not true at all.

In no case should a person who is losing weight refuse to eat, so as not to violate hormonal background body, you need breakfast, lunch, and dinner. The only thing to consider is that the table should have diet food she will help with the problem excess weight, while not harming health, but, on the contrary, strengthening it.

What should be avoided in the diet

Fats, flour and sugar-containing foods are the most high-calorie, so diet food for weight loss excludes them from the diet of a person who decides to lose weight. This is all sweet (cakes, sweets, carbonated drinks and others that contain sugar), bakery and flour products(pasta, buns, cookies), fatty (lard, sausages, cheeses, mayonnaise) and other products that are not related to this type of food as dietary food.

Diet recipes are actually varied, that is, dietary nutrition in no way means giving up goodies. One has only to remove the above products from the menu, reduce salt intake, as it tends to retain water in the body, and this does not contribute to weight loss. And of course, you should give up alcohol - this drink is not only high-calorie, but also contains sugar, and also causes appetite.

What is dietary food

6. Vegetable stew, green salad from cucumbers, herbs and olives, kefir, fermented baked milk or any other unsweetened drink.

Salads can be seasoned with a few drops of olive oil, low-fat sour cream, classic yogurt. Soups are best cooked without potatoes.

Diet food: dinner recipes

Proper dinner for dietary intake should consist of natural carbohydrates and proteins. What can you eat for dinner?

• Steam cutlets from turkey or lean beef.
• Brown rice.
• Cauliflower.
• Braised fish.
• Cabbage cutlets.
• Various smoothies from fruits or vegetables.

Based on all of the above, you need to learn that diet food can be very tasty and varied. You don't have to starve yourself to shed those extra pounds.

And in conclusion: how not to overeat before bed

• Drink a glass of liquid before dinner: it can be water, kefir or Herb tea. So your body will be satiated and will not require a second meal just before bedtime.
• In no case do not drink sweet juices and water, they will only increase the feeling of hunger.
• Keep in refrigerator only diet foods, thus you will no longer desire to snack on various harmful things.
• Brush your teeth after your last meal as a final step. Let this become your habit.
• Do not go into the kitchen after dinner unless absolutely necessary.

That's all. Lose weight with taste!

In the view of losing weight, diet food is something tasteless, but necessary to lose weight. Let's try to dispel this myth and prove that diet meals are not only healthy and help to reduce weight, but also tasty. You can even cook diet desserts for the sweet tooth, without harming the figure.

• Diet food prescribes necessary and beneficial for the body. Fatty, smoked, refined foods, sweet juices and sparkling water are excluded from the diet.
• calories diet food usually is 1300-1500 kcal per day. It is recommended to adhere next rule: expend more calories than take them with food.
• The diet should be prioritized fresh fruit and vegetables.
• Diet meals It is recommended to cook by boiling, baking or steaming. These cooking methods can significantly reduce the calorie content of food.
• Complete meals (breakfast, lunch and dinner) allow 2-3 small snacks between main meals. Small portions and fractional nutrition avoids "hungry" attacks.
• For better metabolism and removal of toxins, 1.5-2 liters of pure water should be consumed.

Diet food: recipes with photos

In the preparation of diet food, recipes for weight loss are not difficult and do not require a lot of time. We offer several simple dietary recipes for normalizing weight.

Healthy diet "Orange" cocktail for breakfast

Yellow or orange bell peppers, carrots, persimmons, 100 g are mixed in a blender low-fat kefir or yogurt. Poured into glasses. A healthy dietary vitamin breakfast is ready.

Tuna Salad: Diet Food, Simple Recipe

1. Leafy green lettuce is laid out on a large platter.
2. Pieces canned tuna and quarters of a boiled egg are placed on top.
3. Tomatoes are cut into slices and placed evenly on the dish.
4. sprinkle soy sauce, decorate with olives, chopped green onion and herbs (dill, parsley, basil).

Diet celery soup with meatballs

1. Chopped vegetables are lowered into boiling water: stems petiole celery, sweet bell pepper, carrot.
2. from turkey or minced chicken form meatballs and lower them into boiling vegetable broth. Salt the soup to taste and cook for 20 minutes.
3. IN ready soup you can add your favorite spices and finely chopped dill or other herbs.

Diet vegetable casserole

1. For casseroles, you can use any vegetables: sweet bell pepper, cauliflower, Brussels sprouts, onion, carrot, eggplant, pumpkin.
2. Vegetables are washed, peeled and cut into a bowl big pieces. Black pepper and other spices are added to the vegetable mixture to taste. Salt a little and pour over with a small amount of vegetable oil.
3. The baking dish is greased with vegetable oil and filled vegetable mixture. Vegetables are covered with foil and placed in the oven for 30 minutes at a temperature of 200 degrees.
4. Two eggs are beaten with milk and salted. The mixture is poured into a mold with vegetables, sprinkled with grated cheese and baked for another 10-15 minutes until fully prepared without foil.

How to lose weight with the maximum result?

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

24.12.2018

Ratatouille in a slow cooker

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

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

Ingredients:

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

19.07.2018

Pollock marinated with carrots and onions

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

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

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

30.05.2018

Diet cabbage salad

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

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

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

21.05.2018

Diet salad with chicken breast

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

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

Ingredients:

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

17.05.2018

Diet salad with avocado

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

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

Ingredients:

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

14.05.2018

Scrub for the intestines from buckwheat and kefir

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

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

24.04.2018

Blueberry Lean Ice Cream

Ingredients: blueberries, sugar, water, lime

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

Ingredients:

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

24.04.2018

Chicken in tomato sauce in a pan

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

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

Ingredients:

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

23.04.2018

Salad of fresh cabbage and carrots with vinegar

Ingredients: fresh cabbage, carrot, onion, salt, sugar, apple cider vinegar, vegetable oil, green onions, herbs

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

Ingredients:

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

07.04.2018

Soufflé "Bird's milk"

Ingredients: proteins, sugar, gelatin, water

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

Ingredients:

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

22.03.2018

Diet bread in the microwave

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

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

Ingredients:

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

21.03.2018

Beet salad with apple

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

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

Ingredients:

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

19.03.2018

Chicken in the oven with vegetables

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

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

Ingredients:

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

18.03.2018

Whole grain bread with bran in a bread machine

Ingredients: water, salt, sugar, butter, flour, bran, flax seed, yolk

Today we will bake very tasty and healthy bread from whole grain flour with bran in a bread machine. I have described the entire cooking process in detail for you.

Ingredients:

- 540 ml. water,
- 1 tbsp salt,
- half st.l. Sahara,
- 3 tablespoons vegetable oils,
- 800 grams of whole grain flour,
- 4 tablespoons oat bran,
- 3 tablespoons flax seed,
- 1 chicken yolk.

12.03.2018

Vegetarian pilaf with chickpeas

Ingredients: chickpeas, rice, carrots, onions, pilaf spices, garlic, vegetable oil, salt

The main secret delicious pilaf without meat just in chickpeas. It is also called Turkish peas, it is twice as large as usual and differs markedly in taste. Don't miss out on this recipe, be sure to check it out!

Products for the recipe:
- half a glass of chickpeas,
- rice - 300 g,
- one carrot,
- two heads of onions,
- 1 tbsp. spice spoon,
- garlic - a whole head,
- vegetable oil,
- salt to taste.