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Non-calorie foods. Low-calorie meals: recipes with calories

With the New Year tree, the holiday will enter your home. Give free rein to your imagination, decorate the Christmas tree in your own way, using the tips of our site. Here are a variety of ideas for decorating the Christmas tree - find yours!

A winter-themed Christmas tree with blue and silver decorations is perfect for an apartment with a modern design.

Replace the traditional emerald green with lemon. This will allow you to use unusual Christmas decorations.

Looking at this Christmas tree, you will understand that there are no too many icicles. Agree: classic Christmas decorations are always gorgeous and spectacular!

Homemade flags give an elegant Christmas tree a cute, crafty look. If you make all the flags cream, the eye will easily slide over it, and the overall impression of the Christmas tree will increase.

Paper medallions and classic red decorations create a festive mood. This Christmas tree looks simple and warm at home.

If the classic Christmas tree isn't your thing, or if you want to install another, less traditional Christmas tree in your home, here's a great idea. Put up a chic French-style Christmas tree - made of tinsel.

We love the fun and unusual color combination of decorations on this tree. Try using a combination of bubblegum pink and ultramarine to decorate your Christmas tree and the whole room.

Artful paper decorations and homemade ball garlands make this little Christmas tree one of a kind. Make your own Christmas decorations!

We love the golden Christmas tree. Pretty metallic embellishments and a gold-flecked burlap ribbon pair well with the warm tones of the room.

If the tree is in a New Year's decorated room, remember: everything is good in moderation. Just a few decorations on this tree can make a very good impression.

White lights and white beads add a touch of casual elegance to the Christmas tree.

Shades of sky blue stand out against the dark green Christmas tree. it perfect combination colors for those who prefer an unconventional style of jewelry.

Decorate your Christmas tree with vintage but never outdated and colorful Christmas decorations.

Thin spruce looks best when decorated with delicate paper ornaments.

With large red decorations, the little Christmas tree makes a big impression.

A natural Christmas tree covered in frosty snowflakes looks natural in a hunting lodge-style living room.

Citrus-hued decorations make a white Christmas tree playful and fresh.

All decorations on this shimmering tabletop Christmas tree are made from book pages.

The Christmas miracle will turn into reality when you decorate your Christmas tree with many Santa Claus themed ornaments.

Add a touch of the sea to your Christmas tree with delicate white starfish and lemon-colored hydrangeas.

If your home is filled with tradition, capture the spirit of the Christmas tree and try your best to decorate it the American way.

Do you like what you see on this tree? Decorate your Christmas tree the same way by framing homemade photos.

We love how the minimalist yet colorful decorations on this tree harmonize with the retro style of the living room, reminding us of the past.

Decorate a neutral room with a rainbow of metallic Christmas tree decorations. This gorgeous painting proves that it's worth the trouble decorating a large spruce.

The classic red and green ornaments on this tree are interspersed with mischievous fairy tale elves.

Before you is a tall and majestic spruce, traditionally decorated.

This tree is beautifully lit with yellow lights.

Skates and mittens on this Christmas tree spread coziness around the room and promise winter fun.

The best way to lose weight is healthy eating. By eating healthy foods, you can lose weight, get a beautiful figure. Diet meals for weight loss will help you eat well without compromising your forms. Low-calorie food can be delicious. Every cuisine in the world has great diet recipes for weight loss at home.

Features of diet food for weight loss

The main rules of the system:

Count calories. To lose weight, you should consume no more than is acceptable to eat per day with your lifestyle.
The diet should be designed so that nutrients, vitamins come in normal amounts. Visually divide the plate. Take half of it with fruits and vegetables. Take one quarter for carbohydrates, and the other for proteins.
Eat strictly according to the schedule.
Dinner later than six in the evening is strictly prohibited, even if you cook simple diet meals for weight loss.
Chew slowly.

Sample menu for the week

To make it easier for you to understand the principles proper nutrition, look at the diet option for seven days. Diet menu for weight loss:

Monday. In the morning, prepare buckwheat on the water, vegetables, unsweetened tea. During the day, eat chicken broth, a small piece of lean fish, and vegetables. Rice for dinner stewed champignons, carrot and cabbage salad, berry yogurt.
Tuesday. Breakfast is oatmeal, apple or pear, coffee. Lunch - soup with rice on vegetable broth, boiled chicken breast, vinaigrette, juice. Have dinner with a piece of lean beef, vegetable salad.
Wednesday. Oatmeal, apple, tea with honey for breakfast. In the afternoon cook cabbage soup chicken broth, a small fish cake and mashed potatoes. In the evening, limit yourself to a vegetable stew, a small ham sandwich.
Thursday. Morning - cottage cheese casserole, coffee. Day - lean borscht, buckwheat with chicken meatball. Evening - fish stew, vegetable salad.
Friday. have breakfast rice porridge on skim milk, dried fruits, coffee. Lunch - vegetable soup, a portion of beef goulash and mashed potatoes, vegetables. In the evening, bake lean fish, prepare a vegetable salad.
Saturday. Three egg white omelette, toast, cocoa in the morning. Have lunch vegetable soup on broth with chicken, turkey fillet, vinaigrette. Baked chicken breast, vegetable salad for dinner.
Sunday. Breakfast - oatmeal with milk, any fruit, tea. Dinner - buckwheat soup on the beef broth, baked fish with vegetables. Dinner - boiled chicken breast and a little brown rice, vegetable salad.

What dishes to cook for every day

If you want to surprise all your friends with a wasp waist, you should eat right. It is useful even for a child. Help you with this diet recipes for weight loss. Remember: fried, fatty, floury, salty must be abandoned. Diet meals steamed in the oven from healthy products will be no less satisfying.

baked little high-calorie meals- ideal for light dinner. They look very appetizing in the photo. Try making diet zucchini lasagna. Ingredients for 4 servings:

zucchini - 0.35 kg;
low-fat cottage cheese - 0.2 kg;
egg - 1 pc.;
basil - 40 g;
tomato sauce - 4 tbsp. l.;
mozzarella - 0.1 kg;
parmesan - 40 g.

Cooking steps:

Cut the zucchini into thin longitudinal strips (about 3 mm each), fold into a colander. Rinse with salted water, dry.
Mix cottage cheese, egg and finely chopped basil.
Lay the layers of lasagna on a greased baking sheet. Arrange the zucchini, on top of the third part curd mass, sauces, mozzarella. Repeat this two more times.
Sprinkle the lasagna with parmesan and bake at 180 degrees for half an hour in the oven.
There are 53 calories in 100 grams of food.

Pleased and dietary red fish. Here is the recipe for char baked in foil. Components:

char - 1 small carcass;
lemon - 1 pc.;
dill, parsley - 50 g;
olive oil- 1 tbsp. l.;
salt, pepper - to your taste;
green onion- bundle.

Clean the fish, rub with spices inside and out.
Cut the lemon into 9 rings.
Lay out a large piece of foil on the table. Spread half the greens over it, three slices of lemon. Lay the char on top.
Stuff the fish with the remaining herbs, onions, and three lemon slices. Lay the rest on top.
Drizzle the carcass with olive oil. Top with the free edge of the foil, pinch the edges. Bake at 200 degrees for 40 minutes.
Cut the foil and bake for a short while, then serve.
In 100 g of the dish there are 135 kcal.

In a double boiler

Prepare diet carrots. Ingredients:

Finely grate the carrots, mix with grated cottage cheese.
Add eggs, honey, flour mix thoroughly.
Fashion pancakes, bread with semolina.
Steam for 20 minutes.
Calorie content - 85 kcal.

Dietary stuffed steam zucchini are good and nutritious. Vegetable dish ingredients:

zucchini - 2 pcs.;
minced lean beef - 250 g;
tomato paste - 1.5 tbsp. l.;
egg - 1 small;
olive oil - 1 tbsp. l.;
salt, spices.

Cut the zucchini lengthwise. Remove seeds.
Mix minced meat with egg tomato paste, salt, spices.
Put minced meat in zucchini. Connect the halves.
Place in a double boiler, pour over with oil and cook for a quarter of an hour.
In 100 g of the dish - 93 kcal.

In a slow cooker

If you have a device from Polaris or Panasonic at your home, then it will be very easy to prepare meals for diet and weight loss. Cook diet squid in sour cream sauce(in 100 g - 87 kcal). Components:

squid carcasses - 5 medium pieces;
onions - 2 small heads;
dill - 50 g;
vegetable oil - 1 tbsp. l.;
low-fat sour cream - 75 g;
spices, salt.

Chop the onion, dill.
Peeled squid cut into strips or rings.
In the "Frying" mode, cook for vegetable oil onion until golden brown.
Put the squids to the vegetables, stirring intensively, fry for 2 minutes.
Enter sour cream, after a few seconds turn off the multicooker.
Add dill, spices, cook for 10 minutes on the “Stew” mode.

cabbage - 300 g;
onion - half a head;
carrots - 1 small;
rice - 50 g;
sour cream - 1 tbsp. l.;
minced chicken - 100 g;
salt, oil, pepper.

Chop the onion, grate the carrot. Shred the cabbage.
Put minced meat with onions, carrots in the capacity of the multicooker. Put "Baking" for a quarter of an hour.
Add cabbage, rice, spices, sour cream. Stir, fill with water to cover the products.
Cook on the "Extinguishing" mode for 40 minutes.

The best recipes for delicious diet meals

It is very important to develop for yourself the right diet for each meal. There are many dietary recipes fast food for weight loss. They can be eaten in the morning, afternoon, evening, without fear of gaining extra pounds. Try to always consume the norm of carbohydrates before dinner. Peep a few interesting recipes low calorie weight loss meals below.

How to make a healthy breakfast

A dietary spring omelette will delight you with freshness (100 g - 118 kcal). Compound:

cherry tomatoes - 6 pcs.;
egg white - 2 pcs.;
asparagus - 100 g;
onion - a small head;
garlic - 2 cloves;
basil, olive oil, spices.

Cooking steps:

Chop onion, garlic. Cut cherry tomatoes into halves, and asparagus into large sticks.
Saute the onion and garlic in a pan in oil, add the asparagus and wait 30 seconds.
Whisk the salted egg whites. Add tomatoes, fried vegetables to the container.
Move the workpiece into a baking dish, decorate with basil, cook at 170 degrees for a quarter of an hour in the oven.

Prepare dietary cottage cheese pancakes (100 g - 145 kcal). Components:

Soak semolina with water for an hour.
Mash the curd. Add swollen semolina, egg, sugar, salt, mix.
Heat up the oil in a frying pan. Spread the mass with a spoon, fry over low heat.

First meal

Dietary soup with a cell is very good (100 g - 96 kcal). Ingredients:

chicken wings - 3 small;
onion - 1 pc.;
carrot - 1 pc.;
potatoes - 5 small pieces;
barley groats - 2 tbsp. l.

Wings pour 2 liters of water, cook for half an hour from boiling, regularly remove the foam.
Rinse the groats, pour into the broth. Cook for another half hour. Salt, add potatoes cubes.
Chop the onion with carrots, simmer in butter, throw in the soup. Remove from stove after a couple of minutes.

"Heavy" soups will replace summer dietary soups with chicken (100 g - 58 kcal). Compound:

chicken fillet - 1 medium;
onion - 1 small;
carrots - 1 small;
cabbage - 350 g;
tomatoes - 2 pcs.;
salt, spices, vegetable oil, bay leaf.

Step by step cooking:

Boil meat without skin in 1.5 liters of water for 1/4 hour. Salt and simmer for 40 minutes over low heat.
Fry grated carrots, add finely chopped onions. Cook until transparent.
Remove the skin from the tomatoes, chop coarsely, place with the rest of the vegetables. Simmer for 10 minutes.
Cut the potatoes into cubes, throw into the broth. When cooked, add chopped cabbage, season.
Throw vegetables from the pan, simmer for a couple more minutes. Leave covered for two hours.

Main dishes

For a solid lunch and dinner, it is most difficult to select recipes. Dietary main dishes for weight loss should be hearty, nutritious, tasty. Take lean meat, fish. For a side dish for weight loss, you need vegetables. The inclusion of cereals is allowed. These diet recipes will help you navigate the products when losing weight, apply the most correct ones.

Diet steam chicken meatballs (100 g - 115 kcal) are satisfying and tasty. Components:

fillet - 600 g;
oat flakes - a glass;
water - 375 ml;
large egg;
onion - 1 small;
vegetable oil - 45 ml;
salt - a small pinch.

Cooking process:

Twist the fillet without the skin with a meat grinder into minced meat.
Pour boiling water over cereal for a couple of minutes.
Add the minced egg, chopped onion, salt. Stir the mass by putting flakes in it.
Form meatballs, cook them in a double boiler for half an hour.

"Wine" recipe - Posad dietary meat (180 kcal per 100 g). Components:

lean beef - 200 g;
onion - 1 pc.;
egg - 1 pc.;
sour cream - 1 tsp;
hard cheese - 20 g;
dry wine - 25 ml;
spices, olive oil.

Finely chop the meat, salt and pepper. Marinate in wine for a couple of hours.
Boil the eggs, chop. Cut the onion, sauté.
Pour a little oil into the pot, half the beef, onion, egg. Lay the rest of the meat on top.
Put in the oven for 5 minutes, add sour cream and cheese, bake for a quarter of an hour.

Dietary flounder with vegetables (127 kcal per 100 g) is delicious with greens and seasonings. Components:

flounder - 700 g;
tomatoes - 250 g;
onion - a quarter of the head;
olives - 30 g;
garlic - 1 clove;
parsley - a couple of branches;
flour - 15 g;
spices, salt, oil.

Chop the garlic, onion, fry in a pan in olive oil. Add chopped tomatoes without skins, simmer for a quarter of an hour.
Chop olives, place with vegetables.
Roll the flounder in flour, fry in vegetable oil for 5 minutes on each side.
Serve fish topped with tomatoes.

Fish rolls (100 g - 91 kcal) will pamper you with an unusual aroma. Compound:

cod - 400 g;
pumpkin - 200 g;
thyme;
green onions - 20 g;
potatoes - 350 g;
Provence herbs, pepper, olive oil, salt.

Finely chop the pumpkin and potatoes, season, bake in the oven for 10 minutes at 200 degrees.
Sprinkle the cod fillet provencal herbs, spices, twist into rolls, tie with green onions.
Add the fish to the vegetables and bake for another 20 minutes.

How to cook diet porridge

Porridge is prepared from pumpkin with rice (87 kcal per 100 g). Compound:

pumpkin pulp - 250 g;
non-fat milk - 0.25 l;
rice - a glass;
butter- 10 g.

Grate the pumpkin.
Boil the rice until half cooked, then add the pulp and cook under the lid.
Add milk, butter.
Leave covered for 20 minutes.

Millet dietary porridge with prunes for weight loss (100 g - 68 kcal) will help organize the digestive tract. Compound:

Cooking steps:

Boil prunes in boiling water, pour into a saucepan.
Pour the cereal into the resulting broth, salt.
Cook until the porridge becomes viscous, add prunes.

vegetable salad recipes

Brush (100 g - 32 kcal) - an assistant to the body. Compound:

cabbage - 0.25 kg;
beets - 0.2 kg;
carrot - 0.15 kg;
lemon juice- 2 tsp;
salt, olive oil, herbs.

Shred the cabbage. Grate beets, carrots, add greens.
Season with oil, salt, mix.

Well saturates light diet salad for weight loss (27 kcal per 100 g). Compound:

pickled cucumbers - 2 pcs.;
canned beans - a can;
onion - half a head;
oil, pepper mixture, salt.

Cucumbers cut into slices, onion - thin half rings.
In a bowl, mix vegetables with beans.
Season with oil and spices.

How to make a low calorie dessert

Diet Crumble for weight loss (56 kcal per 100 g) is an excellent dessert. Compound:

Grate apples without peel, sprinkle with lemon juice.
Put on a baking sheet, add raisins, crushed cereal, nuts, honey.
Bake until golden brown at 180 degrees.

Prepare the dessert "Weightlessness" (100 g - 120 kcal). Components:

fat-free cottage cheese - 100 g;
banana - 1 pc.;
vanilla sugar - 15 g;
almonds - 25 g;
lemon - half;
egg - 1 small;
corn starch - 1 tsp

Mash bananas in puree, add cottage cheese, sugar, lemon zest.
Roast the almonds, crush into crumbs. Add to the mass along with the egg, mix.
Spread the mixture over silicone molds put in the microwave at high power for 5 minutes.
Sprinkle with almond flakes and garnish with mint leaves.

Video recipes for cooking diet meals at home

low calorie meals for weight loss from simple products indispensable in the daily diet.

They are necessary for people who strive to keep themselves in great shape all the time. Agree, because we are not robots, and sometimes you want something tasty with irresistible force.

You do not have to constantly keep yourself "in check", it is impossible to live in persistent psychological stress for a long time.

Just use low calorie recipes for weight loss and diversify your menu.

We have collected delicious and undeniably healthy meals for people with different gastronomic preferences.

Low-calorie salads for weight loss from simple products - small daily pleasures

Salad salad strife - that's for sure. In such a dish, despite the harmless ingredients, the ill-fated calories can mysteriously hide.

Most often this is the fault of the gas station.

Here you will have to make a personal choice and decide which is better. For example, mayonnaise is not useful product, but it still has less net energy than flaxseed oil.

We have prepared low-calorie recipes with calories for weight loss or maintaining your body at a certain weight to stabilize after a period of restriction.

Olivier "Vegetarian Style" - 90 kcal

You will need:

Carrots - 2 pcs.
Processed cheese - 1 pc.
Pickled cucumbers - 3 pcs.
Potatoes - 5–6 pcs.
Onion - 1 pc.
Fried mushrooms (optional) - 250 gr.
Canned peas - 1 can
Homemade mayonnaise - 3 tbsp. spoons
Pepper, salt, spices

Boil vegetables in advance, fry mushrooms.

Grind, add cucumbers and cheese. Drain the liquid, and add the peas, finely chopped onions and seasonings to the total mass. Top with homemade mayonnaise.

For a recipe for a delicious low-calorie dish (for weight loss) chop cucumbers and tomatoes.

It is better to take fruits of medium size. Red onion serves as a decoration, cut it thinly, more for color than for taste.

Mix the resulting mass, form cubes and add cheese. It's time for seasonings (olives, oil, lemon juice).

Vegetable salad with arugula - 58 kcal

You will need:

Tomato - 2 pcs.
Arugula - bunch
Parsley - bunch
Cucumber - 2 pcs.
Dill - bunch
Butter - 2 tbsp. spoons
Salad - 2 bunches
Freshly squeezed lemon juice - 1 tbsp. a spoon
Salt

Finely chop the above, tear the leaves. Season the salad. Serve fresh at the table.

Before mastering recipes for easy and fast weight loss with calorie counting , take a close look a photo this enigmatic cruciferous representative.

Unfortunately, it is not often used in our practice.

Arugula is especially loved in Italian cuisine.

It supports the body with vitamins, protects against pathogenic viruses, increases hemoglobin in the blood and speeds up metabolic processes.

Low-calorie arugula recipes for weight loss - almost always recipes with a lot of fiber, which provides a feeling of satiety for the whole day.

Tip: Eat fruits separately from the rest. Often we leave them for sweets, and this complicates the process of digestion.

Diet soups for weight loss: recipes, exact calories

Similar diet dishes for quick weight loss , a variety of satisfying recipes with calories should make up the majority of your diet.

Dishes below - perfect lunch or low calorie dinner for fast weight loss.

P we offer you the best recipes, tested on our own experience.

Lentil soup - 44 kcal

You will need:

Lentils (red) - incomplete glass
Vegetable oil - 1.5 tbsp. spoons
Carrot - 1 piece
Water - 2 liters.
Onion - 1 piece
Salt pepper

Cut the onion into half rings and throw into a hot frying pan. Grind the carrots on a grater and fry with oil for a few minutes.

Heat water and add lentils, roast, spices. Wait for the boil and cook for 20 minutes. Focus on the softness of the beans.

All these low calorie recipes for weight loss with accurate calorie information will help you stay slim without particularly limiting yourself in portions.

Borsch with porcini mushrooms - 60 kcal

You will need:

Cabbage - 300 gr.
Potato - 5 pcs.
Beets - 1 pc.
White mushrooms - 200 gr.
Sunflower oil - Art. a spoon
Onion - 1 pc.
Tomato (tomato preparation) - 350 gr.
Carrot - 1 medium
Water - 2.5–3 liters.
Salt pepper

The presented recipe serves for exceptionally easy weight loss with the indicated calorie count, just one photo causes appetite, but in reality you just can’t tear yourself away from the plate!

Prepare the vegetables: chop the cabbage, peel the potatoes and cut into cubes.

Chop the tomatoes, mushrooms and beets. Load everything into a slow cooker, add spices and oil, set the appropriate mode for an hour.

Cutlets "Hercules" - 108.7 kcal

You will need:

Oatmeal - 2 cups
Potato - 3-4 pieces
Garlic - 4 cloves
Onion - 1 pc.
Oil - 2 tbsp. spoons
Boiling water - 2 cups
Salt, pepper, rosemary

Pour boiling water over Hercules, cover with a plate for half an hour. Blend the onion in a blender. Grate potatoes and add to oatmeal.

Send chopped garlic and spices there, mix everything thoroughly with your hands. Heat a frying pan with oil, make cutlets from the resulting mass and fry in the usual way until ready.

By the way, oatmeal is in the top three low calorie cereals for weight loss (not counting buckwheat and pearl barley), this is an unusually healthy food.

Almost all low-calorie dishes for weight loss with the addition of hercules consist from simple components, it is not difficult to prepare them.

Snack "Eggplant with tomato and cheese" - 67 kcal

You will need:

Eggplant - 400 gr.
Processed cheese - 50 gr.
Tomato - one large
Sour cream - 15 gr.
Garlic - 3 cloves
Dill - 5 gr.
Olive oil - 5–10 gr.
Salt

Cut the tomatoes and eggplant into rings, the width of the latter is about 3 cm. Take a baking sheet and grease it with fat.

Lay the rounds one on top of the other and season with salt. Grind cheese, garlic, sour cream and apply the mixture on tomatoes, garnish with herbs. Bake at 170°C for about 20 minutes.

We hope our low-calorie weight loss dishes and recipes with photos piqued your interest in wholesome cuisine.

Such an appetizer will be appropriate even at the festive table.

Sandwich with bean paste - 30 0 kcal

You will need:

Beans - 100 gr.
Unleavened bread or loaf - 4 pieces
Greens - 50 gr.
Butter - 40 gr.
Vegetable oil - 2 teaspoons
Garlic - 3 small cloves
Salt

If you dreamed about low calorie breakfast for weight loss , then we found an interesting recipe.

It will be appreciated by those who miss the usual morning sandwiches.

The alternative is quite interesting, and most importantly, it's delicious!

Soak beans overnight. Later, boil until tender, mash with a fork. Salt, add butter, chopped garlic and mix. Fry the bread, spread with pate and garnish with herbs.

can be removed from this low calorie recipe for weight loss for every day sunflower oil and the dish will become even healthier.

The calorie content is quite high, but, firstly, you should not eat more than 50 grams of pate at a time; secondly, it has a lot of protein, which will certainly come in handy for building a beautiful body.

Tip: consume vegetable fats daily (linseed, hemp oil, etc.). Their presence is recommended by sports nutritionists, especially if you follow a special diet.

Simple and tempting sweets in the style of Cheat Meal Days

We offer low-calorie recipes for effective weight loss with a photo for the so-called "chit mils".

Usually one day is chosen, on which it is permissible to slightly exceed the usual caloric content of the diet.

This approach speeds up the metabolism, and you lose weight more efficiently. Sweets ... they are the ones that are banned more than anything else. So let's make them useful and please ourselves on the day off.

Coconut sweets with dried apricots - 375 kcal

You will need:

Dried apricots - 200 gr.
Coconut chips (or sesame) - 20 gr.
Sunflower seeds - 200 gr.
Banana - half of a whole
Whipped coconut (pulp) - 90 gr.

Soak seeds and dried apricots overnight. Steam the coconut mass. Whisk all the ingredients in a blender and roll in shavings or sesame seeds.

Raw chickpea sweets - 3 90 kcal

You will need:

Chickpeas - 300 gr.
Walnut - 100 gr.
Apple - 100 gr.
Date - 5 pieces
Cocoa - 2 tbsp. spoons
Carob (can be without it) - 3 tbsp. spoons

Boil the chickpeas until soft.

Beat everything, mix together and roll in the rest of the cocoa. You can control the consistency with nuts. No one will guess what they are made of!

Banana pancakes - 172 kcal

You will need:

Banana - 3-4 pcs.
Baking powder - 1 teaspoon
Flour - 4 tbsp. spoons
Salt

Mash the bananas with a fork, add the rest of the ingredients, mix well.

Fry the resulting dough on both sides like regular pancakes.

Tip: use banana pancakes co fresh berries or sour cream.

Life-Reactor wishes you bon appetit!

A healthy lifestyle requires special attention to the food consumed. Too high calorie foods are often associated with a large amount of carbohydrates and fats, which are subsequently deposited on the abdomen and thighs. There are many delicious low-calorie weight loss dishes that you can delight yourself and loved ones on a daily basis.

The most low-calorie varieties of meat and fish are poultry breast (chicken, duck, turkey), rabbit meat, veal and pollock.

Type of meat	Calories in 100 g	Type of marinade	Calories in 100 g
chicken breast	96	Kefir with spices	39
duck breast	88	Yogurt with spices and apples	87
Turkey breast	84	Mustard with spices	134
rabbit meat	108	Vinegar with spices	14
Veal	112	Tomato sauce with spices	46
Pollock	92	vegetable sauce	35

Ingredients:

chicken breast - 1 piece (600-800 grams);
low-fat kefir - 200 ml;
salt, ground black pepper - a pinch;
rosemary - 1 teaspoon.

Cooking method:

Mix kefir in a cup with salt, pepper and rosemary. Beat off the breast and marinate in kefir for 4-5 hours (the longer the period, the more tender and juicy it will be) finished product). Heat the oven to 180 degrees, drain the excess yogurt, put the breast on baking. Pour kefir every 10 minutes, cook no more than 35-40 minutes.

Calorie content of the dish: 135 kcal.

Ingredients:

duck breast - 1 piece (400-600 grams);
natural yogurt (without fillers) - 100-180 ml;
sweet and sour apple - 150-200 grams;
salt - a pinch;
turmeric - ½ teaspoon;
cinnamon - 1/2 teaspoon.

Cooking method:

Grind the apple into puree, add to yogurt, add salt and spices to the mixture, stir until smooth. Cut the breast into cubes of about 1-2 cm, put in yogurt for 30-40 minutes. Preheat the oven to 200 degrees. Next, put the breast in a baking bowl and cook at 200 degrees for 20 minutes, then reduce to 160 and hold for another 40-50 minutes. Then turn off the oven and leave the meat there for another 1-1.5 hours.

Calorie content of the dish: 175 kcal.

Ingredients:

turkey breast - 1 piece (700-900 grams);
dried basil - 7-10 grams;
mustard (preferably Dijon) - 70-80 g;
soy sauce- 30-40 ml.

Cooking method:

Divide the breast into 5-6 parts, beat off, coat with soy sauce and mustard. Heat the oven to 190 degrees, wrap the meat in foil and bake for 40-50 minutes. 10 minutes before the end of cooking, unwrap and sprinkle with dry basil.

Calorie content of the dish: 218 kcal.

Ingredients:

rabbit fillet - 400-600 grams;
vinegar (white wine or apple) - 5 tablespoons;
salt, coriander - a pinch;
bay leaf - 4-5 pieces;
olive oil - 5 ml.

Cooking method:

Divide the colic fillet into portions, pour with vinegar. Marinate 2-3 hours. Heat a non-stick frying pan and grease with oil using a silicone brush, remove the meat from the vinegar, dry the fillet on paper towels, put in a pan and fry on each side for 8-10 minutes. Add the rest of the vinegar in the fillet and simmer over low heat for 15 minutes.

Calorie content of the dish: 135 kcal.

Ingredients:

veal (tenderloin) - 900-1100 grams;
tomato juice- 400 ml;
granulated sugar - 40 grams;
carrots - 1 medium piece;
onion - 1 large head;
garlic - 3-4 medium cloves;
olive oil - to taste;
salt - a pinch;
paprika - 1 teaspoon.

Cooking method:

Remove veal from veins and fat, cut into cubes of 2-3 cm, mix with salt, set aside in a cool place. Peel and chop carrots, onions and garlic. Heat the saucepan, pour in the oil and add the vegetables, sauté until softened over medium heat. Pour in the tomato juice, steam for 3-5 minutes, add flour through a sieve, stir until thickened. Pour spices, put the chopped veal. Mix thoroughly, reduce the power of the stove to a minimum, cover the dish with a lid. Simmer for 40-50 minutes, stirring every 10-15 minutes.

Calorie content of the dish: 158 kcal.

Ingredients:

pollock - 1 carcass;
carrots - 1 piece;
onion - 1 head;
Bulgarian pepper - 1 piece;
cherry tomatoes - 5-7 pieces;
fish broth - 200 ml.
lemon juice - 1 teaspoon;
coriander - a whisper.

Cooking method:

Clean the pollock, remove the insides and fins. Coat with coriander and lemon juice and leave for 30 minutes in a cool place. At this time, wash and peel the vegetables (be sure to remove the skin from the tomatoes). Grind vegetables in a blender until homogeneous mass. Put the vegetable mass in a pan and simmer for 10-15 minutes, then pour in the broth and cook for about 20 more minutes until the liquid evaporates. Heat the oven to 180 degrees. Pollock put on foil, put on top vegetable sauce and roll up the foil. Put in the oven and bake for 30-40 minutes.

Calorie content of the dish: 127 kcal.

Vegetarian Recipes

Giving up animal products doesn't mean cutting out interesting and tasty foods from your diet. low calorie recipes. In some cases, weight loss without meat is at a faster pace. The table describes the calorie content of the most popular vegetables.

Ingredients:

champignons - 400 grams;
green beans - 200 grams;
onions - 2 large heads;
olive oil - 5 ml;
carrots - 2 medium pieces;
salt - a pinch;
soy milk- 200 ml.

Cooking method:

Wash mushrooms and cut large pieces. Peel the onion and cut into half rings. Heat a frying pan and grease with oil with a silicone brush. Fry the onion for 5-10 minutes, add the mushrooms and salt, sauté for another 5 minutes and pour in the soy milk. Simmer covered for 8-10 minutes until tender. At this time, peel and cut the carrots into circles. Put champignons with onions on the bottom of the pots, then - green beans and top - chopped carrots. Put in a cold oven and heat it up to 200 degrees. Cook 20-30 minutes.

Calorie content of the dish: 40 kcal.

Ingredients:

young zucchini - 3-4 pieces;
tomatoes - 2-3 medium pieces;
garlic - 203 medium cloves;
soy yogurt - 200-250 ml;
salt - a pinch;
oregano - 1 teaspoon;
basil - 1 teaspoon.

Cooking method:

Peel the zucchini (if necessary), cut into cubes. Scald tomatoes, peel and cut into cubes. Peel the garlic, chop and put in a saucepan, which must be heated for one to two minutes until a strong smell of garlic appears. Add zucchini and salt to a saucepan and pour over yogurt, simmer under a closed lid for 20-30 minutes. Then add the tomatoes and cook for another 10 minutes. At the end, add spices, turn off the stove and leave the dish under the lid for 20-30 minutes.

Calorie content of the dish: 50 kcal.

Salad "Vitamin Cleansing"

Ingredients:

beets - 1 large piece;
carrots - 3 medium pieces;
celery root - 50-70 grams;
pine nuts - 50 grams;
grains of one medium pomegranate;
green lentils - 150 grams;
olive oil - 30 ml;
salt, sugar - a pinch (for cooking);
bay leaf (for cooking) - 3-4 pieces;
greens, salt - to taste.

Cooking method:

Boil beets in sweetened water over low heat for 1-1.5 hours, carrots in salted water for 25-30 minutes. Cook lentils with the addition of bay leaf over medium heat for 50-60 minutes. Peel the pomegranate, remove the seeds, rinse. Wash nuts and pat dry hot pan 3-5 minutes. Grate boiled vegetables or cut into strips, chop the celery root in a blender and mix with olive oil. Mix chopped vegetables, pomegranate seeds and pine nuts. Season with a mixture of oil and celery root, add salt and herbs to taste.

Calorie content of the dish: 90 kcal.

Low calorie soups

At proper cooking most soups are low in calories. They are good for weight loss, because. well saturate and normalize the work of the digestive tract. Even meat broth recipes can fit into a low-calorie diet.

Ingredients:

tomato juice - 500 ml;
carrots - 1-2 medium pieces;
chickpeas - 100 grams;
Bulgarian pepper - 1 piece;
paprika - ½ teaspoon;
parsley, green onion - a bunch;
olive oil - 10 ml;
stevia - 5 grams;
garlic - 2-3 cloves;
black pepper - a pinch.

Cooking method:

Chickpeas pour cold water, bring to a boil at maximum power, reduce to a minimum and cook for 50-60 minutes. Rinse vegetables (carrots, peppers), peel and cut into cubes. Pour oil into a thick-bottomed pan and fry green onions and parsley on it for 3-5 minutes. Add carrots and peppers and sauté for 7-10 minutes (if necessary, add a little water). Pour boiled chickpeas, mix, pour in tomato juice with stevia. Cook over medium heat for 15-20 minutes. Meanwhile, peel the garlic. At the end, add whole cloves of garlic.

Calorie content of the dish: 54 kcal.

Ingredients:

pumpkin - 600 grams;
carrots - 1 piece;
chicken breast - 600-700 grams;
salt - a whisper;
black peppercorns - 3-4 pieces;
fresh basil - 2-3 sprigs.

Cooking method:

Pour chicken breast with two liters of water, bring to a boil at maximum heat, reduce power, add salt and pepper, cook for 30-40 minutes. Peel pumpkin and carrots and cut into small cubes. Put the pumpkin in a pan with breast, cook for 20-30 minutes. Puree the soup with an immersion blender and simmer for another 10 minutes. At the end, add fresh basil.

Calorie content of the dish: 75 kcal.

Ingredients:

young potatoes - 300 grams;
carrots - 1-2 pieces;
onion - 1 head;
green onions, parsley, leaf celery - a bunch;
thyme - ½ teaspoon;
bay leaf - 2-3 pieces;
salt - a pinch.

Cooking method:

Put a pot of water on the stove, add salt and bay leaf. Wash vegetables, peel and cut into small cubes. After boiling water, put the potatoes and cook for 10 minutes over medium heat, then - carrots, onions and thyme and cook for another 20 minutes. At the end, add finely chopped green onions, parsley and leaf celery.

Calorie content of the dish: 42 kcal.

Low calorie salads

A great way to diversify your diet while losing weight is to prepare simple low-calorie salads. They will not take much time, but will bring great pleasure with their excellent taste.

Ingredients:

shrimp - 500 grams;
Chinese cabbage - 1 fork;
carrots - 3-4 jokes;
canned sweet corn - 1 can;
olive oil - 30 ml;
lemon juice - 2 teaspoons;
apple - 1 piece;
salt (for cooking) - a pinch;
bay leaf (for cooking) - 2-3 pieces.

Cooking method:

Boil shrimp for 2-3 minutes in water with salt and bay leaf. Cool and clean. Wash the cabbage and apple and grate on a medium grater. Wash the carrots, peel and also grate. Mix the resulting components, add corn. Pour lemon juice and olive oil into salad.

Calorie content of the dish: 85 kcal.

Ingredients:

chicken breast - 60-700 grams;
tomatoes - 3-4 large pieces;
cucumbers - 2-3 medium pieces;
red salad onion - 1 head;
natural yogurt - 100 ml;
salt - a pinch.

Cooking method:

Boil the chicken breast for 20 minutes in salted water, cool and cut into small cubes. Rinse tomatoes and cucumbers and cut into cubes. Peel the onion and cut into half rings. Mix ingredients, add yogurt and salt.

Calorie content of the dish: 64 kcal.

low calorie desserts

Sweets can also be low-calorie and not inferior in taste to traditional desserts. The main calorie-reducing ingredient is sugar substitute. The most useful in this regard is stevia (completely natural product). The table shows the most popular low-calorie substitutes for regular sweets.

Ingredients:

egg white - 4 pieces;
stevia - 80 grams or 20 grams of sweetener;
salt - a pinch;
vanillin - 1 gram.

Cooking method:

Separate the whites from the yolks and put in a container for whipping (avoid any fat, otherwise they will not whip), put in the refrigerator for 20 minutes. Turn on the oven to 100 degrees. After 20 minutes, add salt to the proteins and beat at maximum power until stable peaks form. Gently stir in the stevia powder and vanilla. Cover the baking sheet with parchment, put the resulting mass with a spoon or squeeze out with a syringe. Put in the oven and dry for 120-160 minutes.

Calorie content of the dish: 60 kcal.

Ingredients:

hercules (flakes) - 200 grams;
banana (ripe) - 100 grams;
nuts (optional) - 50 grams;
dried fruits (optional) - 50 grams;
egg - 1-2 pieces;
vanillin - 1 gram;
salt - a pinch.

Cooking method:

Grind the hercules in a blender, rinse the nuts and fry in a dry frying pan, wash the dried fruits and dry them on paper towels. Coarsely chop nuts and dried fruits (raisins can be added whole), mix with ground oats, add vanillin, salt and add eggs at the end. If you want fluffy cookies, then you must first beat the eggs. Heat the oven at 200 degrees. After mixing all the ingredients, put the resulting mass on a baking sheet covered with baking paper. You can spread it in one large portion or small cookies. Cook 10-15 minutes until browned. Allow to cool before use.

Calorie content of the dish: 210 kcal

Ingredients:

sweet apple - 300-400 grams;
carrots - 300-400 grams;
lemon juice - 3 teaspoons;
cinnamon - 1 teaspoon.

Cooking method:

Rinse the apple and carrot, peel and cut into thin circles no more than a millimeter thick. Roll in cinnamon, sprinkle with lemon juice and place on a parchment-lined baking sheet. Preheat the oven to 100 degrees, put a baking sheet for 80-100 minutes. Stir every 15-20 minutes for more even drying.

Calorie content of the dish: 42 kcal.

Ingredients:

fat-free cottage cheese - 500 grams;
low-fat kefir - 200 ml;
bran (wheat or oatmeal) - 3-4 tablespoons;
egg - 1-2 pieces;
stevia - 150 grams or 40 grams of sweetener.

Cooking method:

Pour bran with kefir for 30-40 minutes until swelling. Grind cottage cheese into a homogeneous mass and add to a mixture of kefir and bran. Beat in the resulting mixture of eggs and stevia (sweetener). Preheat oven to 180 degrees. Pour the mixture into a baking dish and cook for 40-50 minutes.

Calorie content of the dish: 165 kcal.

Ingredients:

apple - 600 grams;
water - 300 ml;
stevia - 200 grams.

Cooking method:

Wash apples, peel and cut into 4-6 pieces. Place in a heavy bottomed saucepan and cover with water. Cook over medium heat for 30-40 minutes covered. Throw the resulting mass on gauze and leave for 2-3 hours to glass the liquid. After - squeeze the mass, pour the juice into the pan and add the stevia. Put on maximum heat and boil until foam appears and the liquid thickens (about 40-50 minutes). Pour the finished jelly into portioned bowls and leave for 8-10 hours in a cool place.

Calorie content of the dish: 60 kcal.

Video - Cabbage fritters

You can create a low-calorie menu with the most different ways. Perfect for a diet are dishes baked in the oven, stewed in a slow cooker, steamed, fried in a dry frying pan without oil. The main secret cooking dietary dishes for weight loss, not only in controlling the fat content of foods, but also in a competent balance of fats, proteins and carbohydrates.

When compiling a daily menu, for those who are on a diet, it is best to pay attention to dishes baked in the oven or steamed. Both methods of heat treatment allow you to save the maximum amount useful substances in the products used and only slightly increase their calorie content.

Oven Recipes

Roasting in the oven is the perfect way to cook meat or vegetables so that they are tasty, aromatic, but not greasy. Cook in the oven using foil or a special baking bag to keep all the juices in the dish.

Stuffed zucchini - 70 kcal

In a full-fledged diet, meat must be present as a source of animal protein, iron, and potassium.

When choosing meat, give preference to one that has more protein but less fat. Perfect option- turkey, it contains 22% protein.

You can also take lean beef, veal, rabbit or chicken breast. Cook meat with various vegetables. For example, with zucchini.

For meat-stuffed zucchini, prepare in advance:

500 grams of young zucchini;
250 grams of lean beef;
200 grams of tomatoes;
100 grams of salad pepper;
75 grams of onion;
75 grams of carrots;
dill;
clove of garlic.

First, prepare the minced meat. Scroll meat, carrots, onions, tomatoes and garlic in a meat grinder. Salt, pepper and mix. Wash the zucchini and cut lengthwise, remove the seeds with a spoon. Put the minced meat in the resulting "boats" and send the zucchini to the oven for 20 minutes at 200 degrees.

Lasagna with zucchini - 53 Kcal

Another secret that will help you prepare delicious diet meals for weight loss is the usual recipes loved by everyone, in which high-calorie ingredients can be replaced with more dietary counterparts. For example, make lasagne with zucchini as pasta sheets.

For this lasagna, take:

a couple of zucchini;
200 grams of low-fat cottage cheese;
1 egg;
4 tablespoons of tomato sauce;
100 grams of Mozzarella;
40 grams of Parmesan;
a few basil leaves

Prepare Lasagna Light like this:

Cut the zucchini with a vegetable peeler into thin long strips. Rinse them in salted water and pat dry on paper towels.
Finely chop the basil, mix with cottage cheese and a raw egg.
Grease a small baking dish with olive oil and lay out the first layer of zucchini leaves. Spread a little over them. curd filling, pour some of the sauce over it and place the mozzarella pieces.
Make 3 or 4 more such layers (as long as the products last). At the end, sprinkle the lasagna with Parmesan, grated on a fine grater, and bake the dish for half an hour at 180 degrees.

Diet dishes in a slow cooker

A faithful assistant to modern busy housewives is a slow cooker. You can cook a wide variety of dishes in it, including dietary ones.

Squids in sour cream - 87 kcal

Seafood is ideal for a diet table, as it has practically no calories, but it is very tasty and healthy.

Squid is a great way to add protein to your diet.

Take:

half a kilo of squid;
bulb;
50 grams of dill;
a tablespoon of vegetable vegetable oil;
75 grams of low-fat sour cream;
salt.

Prepare like this:

Clean the squid, cut into strips. Chop the onion and dill.
Set the “Stew” mode in the multicooker and sweat the onion in vegetable oil until transparent.
Next, put the squid on the onion and cook the food together for another 5 minutes. You don’t need to simmer them for too long, otherwise the seafood will become “rubber”.
2 minutes before the end of cooking, add sour cream to the bowl, salt its contents and sprinkle with dill. Mix everything and hold it under a closed lid for a couple of minutes.

Serve the squid with poached rice or couscous.

Lazy cabbage rolls - 112 kcal

You can cook ordinary cabbage rolls, but without adding sour cream and using lean meat. And it will be quite a dietary dish. However, we will prepare quick cabbage rolls with chicken.

For them take:

300 grams of cabbage;
half an onion;
1 carrot;
50 grams of rice;
1 tablespoon Greek yogurt;
100g minced chicken from the breast;
vegetable oil;
salt pepper.

The cooking algorithm is almost primitive:

Grate the carrots, finely chop the onion.
Pour 2 tablespoons into the multicooker bowl vegetable oil, warm up and put vegetables and minced meat in it. Stew them for 15 minutes in the "Baking" mode.
Add chopped cabbage, washed rice, spices and yogurt, fill everything with water so that it covers the food.
Set the "Extinguishing" mode and cook for 40 minutes.

Simple recipes on the stove

Be sure to include soups in your daily diet. Both traditional and puree soups. These dietary dishes are very tasty and, moreover, hearty and healthy for the digestive system.

To make soups low in calories, do not cook in oil, do not cook thick and fatty meat broth and don't put too many potatoes or beans.

Pumpkin puree soup - 65 Kcal

Ingredients:

200 grams of pumpkin pulp;
200 grams of cauliflower;
50 ml cream;
4 glasses of water;
salt, paprika, turmeric, Italian herbs.

Cooking like this:

Throw pumpkin cubes and cabbage florets into boiling water. Boil the vegetables for 10 minutes, then chop them with a blender.
Dilute the puree vegetable broth to the desired consistency, salt and season with spices.
Add the cream to the soup, return it to the stove and heat it up a little. At the end, you can add a pinch grated cheese, but remember that cheese - high-calorie product and increase the number of kilocalories in each serving.

In addition to soups on the stove, you can cook any hot dishes for weight loss by stewing in a saucepan or quick frying in a wok. Similar heat treatment avoids a large number fat in meals.

Stewed fish - 110 kcal

The calorie content of the dish will depend on the selected fish. Take, for example, red. One steak is enough for one serving. You will also need half an onion, cut into rings, one tomato, a little olive oil and lemon juice, salt, white pepper.

Pour the fish fillet with oil, lemon juice and season with spices. Leave to marinate for 30 minutes, or better, an hour.
Send a little oil to a saucepan and place onion rings tightly in it.
Spread tomato slices on top of the onion and cover the saucepan with a lid.
Let the vegetables simmer for 5 minutes, and then place the fish on top. Cover the pan with a lid and simmer all the ingredients for another 15 minutes.

Diet dishes for weight loss for breakfast

The breakfast of any person who wants to eat right should be complete, correct, plentiful enough, but balanced.

Ideal for breakfast cereals, as they are rich in fiber, or eggs, as a source of protein.

Wheat-pumpkin porridge - 104 Kcal

Ingredients for three servings:

375 grams of pumpkin pulp;
100 grams of millet;
35 grams of butter;
300 ml of milk;
2 tablespoons of sugar;
a pinch of salt;
glass of water.

When everything is ready, let's start:

Peel the pumpkin, cut into cubes and chop with a blender until smooth. In a ladle or in a multicooker bowl, it should be fried in butter. You can immediately put half the sugar in the pumpkin mass so that it caramelizes.
Then pour the washed millet into the bowl, pour in milk, water, put salt and the remaining sugar. Mix the ingredients and set to cook, setting the timer for 50 minutes. After that, let the porridge stand for another half hour on heating.

If the sugar in a recipe bothers you, then replace it with a sweetener based on stevia or another sweetener. You can also take cane sugar.

Stuffed omelet - 47 kcal

To diversify egg dishes, prepare an unusual and tasty omelette from:

2 eggs;
30 ml of milk;
10 grams of butter;
300 grams of salad pepper;
green basil and parsley.

Heat the butter in a frying pan and lightly sweat the diced peppers in it. Mix eggs with milk and salt in a cup and pour over pepper. Chop the greens and put in the middle of the omelet. Raise the edge with a spatula and wrap it towards the center. Then do the same with the second edge and carefully turn the omelette over with the seam down. Fry for another minute.

Recipes for lunch for weight loss

At lunch, try to diversify your menu to the maximum. Cook fish, meat, poultry, offal. Don't forget vegetables, grains and legumes. Use root vegetables as well, but not just potatoes, although steamed or baked potatoes right in their skins are a great option for a diet lunch.

Complement your meals fresh salads, just do not take mayonnaise or fatty sour cream as a dressing. Use a good quality olive or linseed oil, Greek yogurt, unsalted soy sauce, lemon juice, rice vinegar.

Steam chicken cutlets - 145 Kcal

1 kilogram of minced chicken breast;
2 onions;
1 celery;
150 grams of cheese;
2 tablespoons of white yogurt;
2 eggs;
spices for chicken, salt.

On the smallest grater, grate the onion, celery and cheese. Mix everything with minced meat, salt, season. Add eggs and form into small patties. Cook them in a double boiler for 20 minutes. Serve with steamed rice or vegetable salad.

Okroshka - 200 kcal

It's traditional summer dish- a great option for a diet menu, and not only in the warm season. If you do not like the sharp taste of kvass, make okroshka on mineral water, kefir, whey or ayran - both tastier and healthier. Also, do not put sausage in okroshka, but replace it with boiled meat or language. Or even cook vegetable option of this cold soup, swapping the heavy sour cream for Greek yogurt.

For dietary okroshka, take:

2 liters of fat-free kefir;
2 boiled chicken breasts;
greens;
2 bell peppers;
2 cucumbers;
1 carrot;
salt.

Cut all the ingredients into cubes, salt and pour kefir. Serve with a spoonful of chopped greens.

Also a great option is okroshka in Turkish. For her, grate the cucumber, mix with chopped mint, basil, squeezed garlic and herbs.

What to cook for dinner for weight loss

In a properly designed menu for weight loss, dinner should always be light. Vegetables, kefir, lean varieties fish are the best ingredients for organizing an evening meal.

Hummus - 166 kcal

If you've never tried hummus, fix it now. It is not too high in calories, but very tasty and useful option snacks, which can be an alternative to a salad or even completely replace dinner.

For hummus, take:

dry chickpeas 300 grams;
100 grams of sesame;
half tsp zira;
lemon juice - 5 tablespoons;
3 cloves of garlic;
olive oil;
salt.

Prepare your meal like this:

Rinse the chickpeas and soak in water for 12 hours. Drain the water, fill it with fresh water and cook for 2 hours.
In a dry frying pan, roast the cumin grains and grind them in a coffee grinder.
In the same pan you need to fry the sesame seeds and chop them in the same way.
In a blender, mix sesame powder, garlic, salt and olive oil until smooth. Add chickpeas and grind again.
By adding a decoction of chickpeas to the blender bowl, you can adjust the density of hummus. Also, in the process of grinding the ingredients, lemon juice and oil should be introduced.

Serve ready-made chickpeas with vegetables, cut into strips, or diet bread.

Ratatouille - 90 kcal

For vegetable stew baked in the oven, take:

1 zucchini;
1 bell pepper;
1 eggplant;
4 tomatoes;
bulb;
a head of garlic;
sprig of rosemary.

Cut all vegetables except tomatoes into slices. Lubricate the baking dish with vegetable oil and place the vegetable washers one after the other. Peel and chop the tomatoes, add salt, pepper, garlic and pour over the vegetables with this mass. Pour a little water on top, put a sprig of rosemary and bake the dish in the oven for an hour at a temperature of 180 degrees.

Lenten diet meals for those who are losing weight

Fasting is a time when not so much the body is cleansed as the soul. But nevertheless, this is a great time for losing weight, since the diet during this period mostly consists of vegetable and low-fat dishes.

Onion soup - 32 kcal

For a variation of the French soup, take:

3 onions;
half a head of cabbage;
carrot;
tomato;
spices and herbs to taste.

Cut all the vegetables very finely and put to boil in water. After 10 minutes of active boiling, reduce the heat, cover the soup with a lid and simmer it for about half an hour. You can serve the soup with melted cheese dissolved in it.

Vegetable spring rolls - 172 kcal

it classic variation traditional spring rolls, only without deep-frying.

For them take:

8 sheets of rice paper;
50 grams of funchose;
half a carrot;
half a cucumber;
4 lettuce leaves;
greens;
Sesame oil.

Cut the vegetables into strips, boil the funchose with boiling water, moisten the sheets of rice paper with water and place on a towel to remove excess moisture. Mix the noodles with vegetables and oil, salt a little and put on a sheet of paper. Roll up the rolls and serve with soy sauce.

Diet Options for Children

A dietary menu can also be very useful for children, as the problem of childhood obesity is very acute today. And in principle, light, not too high-calorie dishes are more useful for a growing body.

However, it is worth remembering that diet menu options for adults are not suitable for children. They need more calories to grow and develop.

Meat soufflé - 196 Kcal

boiled beef - 500 grams;
low-fat cream - 300 grams;
2 eggs;
salt pepper.

Boiled beef must be chopped in a blender, mixed with eggs, cream and spices. Put the resulting mass in a baking dish and put in the oven. Bake at 180 degrees until done.

Take:

1 glass of peas;
1 onion;
1 carrot;
300 grams of minced chicken;
3 tablespoons of rice;
50 grams of butter;
dill;
salt pepper;
2 liters of water.

Peas must first be soaked for 2 hours in cold water. Then put it in a saucepan, pour two liters of fresh cold water and cook until half cooked.

Grate carrots. Cut the onion. Fry vegetables in butter.
Boil rice separately, also until half cooked and mix with minced meat. Salt and pepper, form meatballs.
Put them together with onions and carrots in a pan with peas and cook for another 15 minutes. At the end, salt, pepper and serve with chopped dill.

low calorie salads

To make boring diet meals more interesting, add spices to them. Their varied flavors will make the food bright and interesting. Besides, spicy seasonings improve digestion and in themselves accelerate metabolism.

So, a spicy dressing will become an excellent decoration for any, even a standard salad.

Spicy salad with vegetables and rice - 190 kcal

200 grams of rice;
100 grams of tomatoes;
90 grams of olives;
50 grams of carrots, bell pepper, canned peas;
15 grams of chili pepper;
spices, herbs, olive oil.

Boil rice, preferably steamed. Finely chop all vegetables. Mix everything well and serve as a side dish or an independent dish.

Vegetable salad with eggs - 75 kcal

400 grams of broccoli;
3 eggs;
100 grams of tomatoes;
a couple of cloves of garlic;
for dressing olive oil, lemon juice and balsamic vinegar;
greens;
salt, spices.

Boil the cabbage in salted water for 5 minutes, hard boil the eggs. Cut eggs and tomatoes into slices and combine in a bowl with cabbage. Mix dressing ingredients and pour over salad. Season it with salt and spices.

Dietary dishes from cottage cheese

Cottage cheese, especially fat-free, is an indispensable attribute of any diet menu. It is rich in protein, calcium, and can be eaten plain with Greek yogurt or fruit, or as a filling for desserts and pastries. You can also prepare dietary dishes from cottage cheese, adding herbs, garlic and cheese to it. Spread bread with such cottage cheese and you will get the perfect breakfast.

Stuffed apples with cottage cheese and raisins - 85 kcal

1 kilogram of apples;
500 grams of fat-free cottage cheese;
2 eggs;
100 grams of raisins;
sugar to taste.

To prepare such a dessert, follow this algorithm:

Cut off the top of the apples, remove the partitions and seeds. Remove some of the pulp from the center with a spoon.
Cottage cheese should be rubbed with a blender or through a sieve, mixed with raisins, eggs and sugar. You can also rub the middle of the apple here so as not to throw it away.
Put the resulting mass in the center of the apples and bake in the oven at 160 degrees for 20 minutes.

Cottage cheese casserole - 95 Kcal

one percent cottage cheese - 200 g;
bran spoon;
a spoonful of fat-free unsweetened yogurt;
1 egg;
1 apple;
vanillin, cinnamon, sugar to taste.

Even a child can cook this dish. Mash the cottage cheese, mix with the rest of the ingredients, put in a baking dish and put in the oven (160 degrees) for 45 minutes.

In addition to properly prepared low-calorie meals, for a complete diet food a number of other recommendations need to be followed. The main ones are not to eat much and better more often, but in small portions. It is also very important to drink enough fluids - pure water, green tea with mint or a drop of honey. It is then that you will achieve that expected ease that all nutritionists endlessly talk about.