Dinner for 300 calories from simple products. Delicious, healthy pp-dinner: all the secrets and rules

If you decide to make your diet for only 1200 calories per day, then you most likely decided to go on a diet. In principle, this is not such a hard option. Nutritionists have long been saying that for the normal functioning of the body, but, of course, without taking into account physical activity, 1000 to 1500 calories per day are enough. This means that if you make 1200 calorie daily menu, and at the same time you will lead your usual lifestyle, albeit with a small amount of physical activity, you will definitely create a calorie deficit in the body and begin to lose weight.

First of all, I want to note that in order to make a menu for the day, you need to make a list of products with their calorie content. Considering that 1 g of protein and carbohydrates contains 4 calories, and 1 gram of fat contains 9 calories, it is easy to calculate the calorie content of any product and diet.

If you don't know how to search for these foods, here's a visual guide to help you estimate portion sizes of different foods by eye. So here are some examples.

120 calorie foods

Any of these options can be used as an afternoon snack or afternoon snack. It can be half a bagel (45 grams), 4 chocolate bars (25 grams), muesli (1 tablespoon) or 125 ml of low-fat yogurt. It is also from 200 to 300 grams of any fruit to choose from. More high-calorie are bananas, grapes, persimmons, cherries, and less citrus fruits, apples, pears, melons.

200 calorie foods

Here the list is much longer. Listed from top to bottom and left to right, each of the following foods contains 200 calories:

330 ml milk
33 grams of nuts or mixed nuts
40 g cookies
50 g cheese
200 ml yogurt
320 g kiwi
550 g melon
290 g grapes
90 g wholemeal bread
3 eggs (150 grams)
80 g dried apricots
60 g bran
150 g boiled durum wheat pasta
300 g canned corn
350 g canned green peas
380 g apples
70 g of any cereal (rice, oatmeal, buckwheat)

300 calorie servings

This list contains several options for ready-made servings for breakfast (from left to right and from top to bottom):

2 slices of whole grain bread
2 pieces butter (low fat)
1 hard boiled egg
1/2 cup fruit
cups of coffee or tea without sugar
a glass of juice

1 bowl of soup (borscht or tomato soup)
1 small bowl of vegetable salad
2 tablespoons unrefined vegetable oil
1.5 cups of water
4 saltine crackers or 2 slices of bread

1 cup oatmeal with raisins
1 cup fruit (grapes or plums)
1 banana

1 cup wheat or corn flakes (you can use muesli)
a glass of milk (2% fat)
1 banana
1 cup of coffee or tea without sugar
Sample menu for 1200 kcal

Based on this list of products, you can create your own dietary menu, guided by the following basic principles for dividing the menu during the day:
Breakfast - 300 kcal
Second breakfast - 200 calories
Lunch - 400 kcal
Afternoon snack - 120 calories
Dinner - 200 calories

My sample menu

Breakfast is an omelet made from two eggs, a slice of whole grain bread and one banana.
Second breakfast - 80 grams of dried fruits (dried apricots)
Lunch - 150 grams of pasta with a slice of cheese and ketchup
Snack - 125 ml low-fat sweet yogurt
Dinner - 200 grams of boiled rice (70 grams of raw) and 200 grams of vegetable salad.

Ideas for a light breakfast do not require great culinary talents. Let original dishes delight you from the very morning. They are low in calories, yet incredibly tasty!

1. Nutritious fish sandwich
This is a great alternative to a sandwich. You just need to mix the cod fillet with breadcrumbs, garlic, pepper, parsley and then grill it. Fish can be served on a bun with fresh herbs, onions and tomatoes, as well as a solid portion of yogurt sauce. It's amazingly delicious and you won't believe how low-calorie it is!

2. Salad of eggs and potatoes
The whole family will love this easy salad. It can be both an excellent breakfast and a good side dish for a meat dish. The composition is simple: boiled potatoes, boiled eggs, chopped celery, chopped radishes, onions. Refreshing, but at the same time perfectly satisfies hunger, this salad will energize you for a long time.

3. Stuffed tomatoes
Take a few large tomatoes and cut off the tops to get all the seeds. Make sure they can stand upright on the baking sheet. Mix soft cheese, finely chopped onions and olives, place the stuffing in the tomatoes and bake for 20 minutes.

noodles with shrimp.jpg

4. Spicy shrimp noodles
This dish is overflowing with delicious flavor and plenty of vegetables making it filling and healthy at the same time. First, marinate the shrimp in the honey, chili and soy sauce sauce for at least 30 minutes. Add the garlic, ginger and chile to a large skillet and cook for a minute until the garlic is golden brown. This means it's time to add sweet peppers and carrots. Cook for 2 more minutes, then add the marinated shrimp and some boiled noodles. The dish will be ready in 2-3 minutes.

5. Boiled halibut with spicy lemon sauce
Boiled fish is always an excellent choice, and the spicy lemon sauce is the perfect accompaniment to halibut. You can choose a vegetable side dish as an accompaniment. A sauce of olive oil, pepper, lemon zest, cilantro, parsley and finely chopped lemon will delightfully complement the taste of the fish.

6. Stuffed chicken
Chicken breast fillet is the backbone of any low-calorie diet due to its high protein and low fat content. So it’s worth stocking up on different recipes so that you don’t get bored with this meat. Why not try stuffing your chicken with sun-dried tomatoes, basil and sheep's cheese before baking?! Serve with rice side dish.

7. Grilled vegetables
Arrange on a baking sheet a mixture of tomatoes, mushrooms, peppers and other vegetables of your choice, and place slices of mozzarella cheese (preferably reduced fat) on top. Sprinkle with garlic and fresh basil. Bake 10 minutes. Season to taste at the end.

Tired of junk food? There is a great solution to get rid of self-torture. Just prepare a light, tasty and, above all, dietary dinner.

Green cream soup

For 2-3 servings:

400 g frozen green peas
200 ml 10% cream
1 handful of mint leaves
1 handful of parsley leaves
Salt - to taste

What to do:

You need to boil the peas in a little salty water, when it is cooked - drain the water, while leaving about a glass in a saucepan.
With a blender, you need to chop the peas with herbs, then add the cream with water and mix again.
You need to adjust the thickness of the soup when you add water. The soup should come out like thick sour cream.
Ready porridge should be tasted. If there is not enough salt, add the required amount to the puree. Then garnish the servings with delicious natural yoghurt.

Per serving: 200 kcal.

Salad with tuna and spinach

For 2-3 servings:

50 g spinach
1 boiled egg, finely chopped
1 cup whole grain pasta, boiled
1 can canned tuna, in its own juice
1 st. l. mayonnaise
1 st. l. Dijon mustard
fresh dill
Salt and pepper - to taste

What to do:

In a salad bowl, mash the tuna with a fork, add eggs, pasta, chopped dill, mayonnaise and mustard to it.
Salt and pepper the future salad and mix well.
Serve over spinach leaves.

Per serving: 290 kcal.

Omelet with vegetables and bean sauce

For 1 serving:

2 eggs
½ tomato, diced
½ hot pepper, finely chopped
½ small onion, minced
1 st. l. milk
2 tbsp. l. canned beans in tomato sauce
2 tsp vegetable oil
Salt, pepper - to taste
Fresh cilantro - to taste

Italian cod fillet

cod fillet, 125 g;
half a zucchini;
spicy tomato sauce (you can choose any favorite, most importantly, not on a mayonnaise basis);
fresh basil leaves.

Cooking method

Grill the sliced zucchini and cod on a grill pan. If there is no special one, fry in a regular pan, adding a little olive oil and salt.
Serve with sauce and a few basil leaves, drizzle with lemon juice and serve.

One serving contains 200-220 calories.

Vegetarian pasta

What you need (for 4 servings):

500g penne or spaghetti pasta
three medium-sized tomatoes;
large bell pepper;
zucchini squash;
2-3 heads of garlic;
olive oil;
spices (salt, rosemary, basil).

Cooking method

Boil the pasta following the instructions on the package. Drain the water, but not completely, let about a tablespoon of liquid remain in the pan.
In parallel, pour olive oil into the pan, fry the peeled garlic heads in it until golden brown, put on a napkin, they will no longer be needed.
Cut vegetables into small pieces and fry in garlic oil, adding salt and spices.
Mix pasta and sautéed vegetables. The dish is ready, you can serve it to the table.

The calorie content of the dish is about 270 calories per serving.

Grilled sausages with ratatouille

What you need (for 4-5 servings):

10 sausages;
2 minced garlic cloves;
2 small red onions;
small zucchini;
eggplant;
yellow bell pepper;
200 g cherry tomatoes;
two tablespoons of olive oil;
salt, rosemary.

Cooking method

Cut the sausages into pieces 5-6 cm long, lightly fry.
Chop the onion and fry it lightly with garlic in olive oil. Transfer to a bowl and set aside.
Cut all vegetables into small cubes and fry for 20-25 minutes in the same oil. At the end, add sausages and onions with garlic. Let it simmer covered for 3-5 minutes to heat evenly. Ready!

In one serving of such a dinner, 280-310 calories.

Dijon Mustard Chicken

What you need (for 1 serving):

a small piece of chicken fillet without skin;
50 ml of natural yogurt;
a tablespoon of Dijon grain mustard;
chopped clove of garlic;
zest and juice of half an orange;
50 g boiled green beans.

Cooking method

Preheat oven to 200 degrees. Make a few cuts in the fillet, salt.
In a bowl, mix yogurt, mustard, garlic, orange juice and zest, mix well.
Soak the chicken fillet in the resulting mixture for 20 minutes. Bake for 20-25 minutes at 200 degrees.
Put the finished chicken on a plate with boiled green beans and enjoy the resulting dish.

One serving contains 170 calories.

Fasting after 6 is so-so advice. Everyone wants to eat after 6, and there is no need to torture and bring the body to extremes. But having dinner with something light 3 hours before bedtime is the right thing to do, even if you are on a diet. We have chosen for you 8 dishes in the Chefmarket, in the whole serving of which there are no more than 300 calories (in a tiny piece of the pie, even more).

Turkey roll with broccoli and zucchini

1 serving: 400 grams, 226 kcal, 30/70/10 BJU

A dish from the actual for this week (still have time to order). Looks like the culinary masterpiece of a Michelin star chef, no less! And you can do the same: dinner takes 45 minutes, 35 of which the rolls just languish in the oven.

Spanish seafood lunch

1 serving: 300 grams, 241 kcal, 35/5/14 BJU

One of the most popular dishes at the Chefmarket - probably something to eat. At least - for tiger prawns, squid, cuttlefish and mussels in the composition.

Calamari rings in onion-tomato sauce

1 serving: 425 grams, 201 kcal, 37/1/10 BJU

And this is one of the new ones for next week: you can’t miss it in any way - what if we don’t add it to the main menu later? Here all the interest is in the unusual yogurt-onion sauce. Well, we are learning how to cook squid so that they look like an appetizing dish, and not like rubber.

Greek salad with chicken

1 serving: 280 grams, 234 kcal, 15/15/11 BJU

As our subscriber said, “even from a Greek salad, we made something cool!”. Yeah. To understand all its coolness, look at the recipe.

Diet pumpkin puree soup with tandoori chicken

1 serving: 450 grams, 176 kcal, 20/2/18 BJU

It's not just some lean pumpkin soup. There’s also fish sauce, kaffir lime leaves, jalapenos and lime, and this is a must-try. And fried chicken wings will brighten up a pleasant (really dietary?) dinner even more.

Baked trout with salsa and zucchini

1 serving: 450 grams, 287 kcal, 8/14/33 BJU

Well, what about without fish? In this recipe, we fry and then bake it with an interesting dressing of tomatoes with onion dressing and basil: even from the photo you can see that the salsa is deliciously delicious. And for a side dish - zucchini.

Diet eggplant baked with oyster mushrooms

1 serving: 390 grams, 175 kcal, 8/4/27 BJU

An option for those who do not want meat and love mushrooms. We even video eat how these eggplants are cooked by a little girl, so you can do it too.