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Delicious and low calorie food. low calorie meals

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 diet meals 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 make it possible to preserve the maximum amount of useful substances in the products used and only insignificantly 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. The ideal option is a 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;
100 grams of minced chicken breast;
vegetable oil;
salt pepper.

The cooking algorithm is almost primitive:

Grate the carrots, finely chop the onion.
Pour 2 tablespoons of vegetable oil into the multicooker bowl, heat it up and put vegetables and minced meat into 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 for 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, low-fat 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. Yes, and in principle, light, not too high-calorie meals more useful for the 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 peppers, 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 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.

Wanting to get rid of excess weight, everyone should understand that the secret of success lies in an integrated approach. It is important to harmoniously combine exercise and diet. Today, more and more people are refusing tough express weight loss programs that require a complete rejection of a number of products, giving preference to healthy low-calorie foods.

With proper nutrition, you can not only eliminate excess weight without feeling hungry, but also consolidate the result for a long time, improve well-being. low calorie meals prepared from simple products, which are always at hand or in the nearest store. All you need to change your diet and start cooking is to pick up recipes with calories.

PP Principles for Weight Loss

Basic principles proper nutrition for losing weight are quite simple and boil down to the following:

Consider calories and BJU. Energy and the nutritional value products, as well as the ratio of proteins, fats and carbohydrates, are extremely important when compiling a dietary menu. To lose weight, the number of calories consumed must be less than their consumption. The basis of the diet should also be fiber. It is best to combine them with. But vegetable and animal fats should be minimized.
Avoid harmful foods. Sweets should be completely excluded from the menu, bakery products, pastries, carbonated drinks, coffee. It will not be superfluous to get rid of bad habits, because alcohol, for example, refers to foods with a high calorie content. If you have a choice - to cook from pork or beef, the second type of meat will be preferable.
Choose food processing methods that do not require the use of fats. It is important not only to find what to serve at the table, but also to understand how to prepare food in order to save it. beneficial features for the figure and the body as a whole. The simplest and most convenient cooking methods do not require an excess amount of oils. It is best to cook in the oven, slow cooker, steam.
Drink a lot. Water is the foundation of our body. Dehydration should not be allowed, this will negatively affect the figure and well-being. The daily norm of water is 2 liters.
Make a menu for every day, for a week. Think about the first and second courses in advance, write down which ones you will cook for breakfast, lunch and dinner. If approaching holidays, make a menu for New Year, birthday, etc., include low-calorie foods.

Food should be as balanced as possible and satisfy all the body's needs for vitamins, minerals, acids and others. useful substances. To better understand calories and BJU, we bring to your attention a table of products indicating these data.

Secrets of cooking with a minimum of calories

Prepare healthy meals it can be delicious and very simple, if you have a few easy recipes with photos in stock, detailed description processes and calories. We offer several options that you can cook both for yourself and for the whole family. Salads can be vegetarian, consisting exclusively of vegetables (zucchini, pumpkin, eggplant, beans, etc.), and meat (with the addition of chicken breast or turkey).

Salads

For many, salads are synonymous with weight loss. Fillings make them satisfying. Give up mayonnaise, use olive oil and homemade sauces, this will help make the salad as dietary as possible.

Salad from raw mushrooms

Prepared from champignons. This type of mushroom is different in that they can be eaten without heat treatment, it is enough to wash and clean. Calorie content of 100 grams of mushrooms is 22 kcal. In combination with the rest of the ingredients, the calorie content of the salad will be no more than 50 kcal. To prepare, take:

150 gr mushrooms;
the same number of cherry tomatoes;
half a sweet purple onion;
1 PC. bell pepper;
greens;
pepper and salt to taste;
1 st. l. soy sauce;
2 tbsp. l. olive oil.

Prepare the mushrooms, wash them, dry and cut.
The rest of the vegetables also need to be washed and peeled, chopped.
The greens are finely chopped and added to the rest of the vegetables.
The dish must be peppered, salted, seasoned with soy sauce and olive oil.

Apple and celery salad

The dish is very tasty and healthy. Optionally, you can add ingredients or replace them with analogues. The calorie content of 100 grams of lettuce is 45 kcal. For cooking you will need:

2 celery stalks;
2-3 apples;
head of cauliflower;
1 st. l. grain mustard and the same amount of sesame;
1 st. l. lemon juice and 2 tbsp. l. olive oil;
greens;
seasonings and salt to taste.

Wash celery, cut into slices.
cauliflower divide into inflorescences, blanch.
Peel the apple, cut into strips and pour over lemon juice.
We cut the greens, we introduce it into the salad.
Separately, we prepare a dressing of olive oil, mustard and sesame seeds.
Add dressing to salad, mix well and serve.

Salad "Appetizing" with chicken

This salad is an ideal source of vitamins and protein. The calorie content of 100 grams of a dish does not exceed 90 kcal. Served with a serving of brown rice, it makes a great dinner. To prepare the salad, take:

150 gr chicken;
5 cherry tomatoes;
lettuce leaves;
basil;
15 g of hard cheese with low fat content;
salt to taste;
1 st. l. olive oil.

Boil or bake chicken fillet, after sprinkling with spices and drizzling with olive oil.
Cut the cooked chicken into small pieces.
Wash lettuce and greens, finely chop.
Cut the tomatoes into quarters.
We combine all the ingredients, salt to taste, three cheese on top and season with olive oil.

Meat dishes

Hot meat dishes are the main source of protein and amino acids necessary for muscles. You can cook from low-fat varieties meat and poultry, minced meat, liver and even fish. Serve meat dish better with vegetables, for example, a serving of green beans. But it is better to forget about the use of potatoes. This root vegetable contains a lot of starch, and is poorly absorbed along with meat.

A chicken in the oven

The calorie content of the dish is 120 kcal per 100 grams. To prepare, take:

350 gr chicken fillet;
2-3 tomatoes;
1-2 zucchini;
1 carrot;
rosemary, basil, dill, parsley;
2 tbsp. l. olive oil;
salt and spices to taste.

We clean the fillet, cut it into small slices, salt, add spices and a little greens, leave to marinate for half an hour.
Wash and clean vegetables, cut into slices, slices or straws, salt.
We put the fillet and vegetables in the sleeve, sprinkle with olive oil, bake for 40 minutes at a temperature of 220 degrees.

chicken casserole

100 grams of juicy casserole contains 160 kcal. It is best to eat it for breakfast or lunch. To prepare it, you must have on hand:

500 gr broccoli;
2 eggs;
300 gr minced meat;
1 onion;
1 st. milk;
1-2 bell peppers;
greens;
50 gr of hard cheese;
spices and salt to taste.

Boil broccoli for 5 minutes.
Whisk milk and eggs in a separate container.
In a blender, chop the onion and add it to the minced meat.
Wash bell pepper and cut into rings.
Grease a baking sheet with olive oil, spread the broccoli, bell pepper and minced chicken.
Pour everything with the egg-milk mixture, three cheese on top, bake for 40 minutes at a temperature of 180 degrees.

desserts

Many people cannot imagine their life without sweets, and with PP it is very important to exclude sweets from the diet. Fortunately, store-bought sweets and cookies can be replaced with delicious and healthy desserts from cottage cheese, fruits, pumpkins, etc.

Curd dessert

100 grams of such yummy contains only 65 kcal. Additives can be changed depending on the season. For cooking you need:

200 gr fat-free cottage cheese;
70-100 ml low-fat yogurt;
berries and fruits.

We grind the cottage cheese through a sieve.
Add yogurt and decorate the dish with berries.
If sweetness is not enough for you, use 1 tsp. honey.

strawberry marshmallow

You can cook it not only in the summer. The main ingredient can also be frozen. To prepare a treat with a calorie content of 78 kcal, you will need:

200 gr strawberries;
1 pack of gelatin;
½ tsp stevia;
half a lemon.

From the washed strawberries you need to make a puree.
Add gelatin to the mixture and let it brew for 1-2 minutes.
Add the juice of half a lemon and stevia to the berry puree.
We put the mixture on the fire, but do not boil. Our goal is to dissolve the gelatin.
Cool the cocktail and beat it with a mixer for 5-7 minutes.
Cover the form with parchment, pour the mixture into it and refrigerate for 3 hours.

Baked apples, pumpkin, pear, quince - all this can also be attributed to diet desserts. However, sweet tooth should remember that desserts can be consumed in a limited way and only in the first half of the day.

Low-calorie slimming dishes are a way to gently and smoothly lose weight without harm to health. Cooking them is simple and easy. It is better to eat losing weight 5-6 times a day in small portions. Diet food can be varied and original, the main thing is to show imagination and have the desire to change your figure for the better.

To lose weight, you need to include low-calorie meals in your daily diet that are easy to prepare from simple products. If the body does not receive enough calories, it will have to take energy from its own reserves, getting it by breaking down body fat. Thus, by changing your own diet, replacing high-calorie foods with low-calorie ones, you can bring your figure to perfection. If you additionally engage in sports, a beautiful body is guaranteed to you.

Features of cooking low-calorie dishes

To make the dish tasty and safe for the figure, you need to be able to cook it correctly.

On a note! The calorie content of a dish is directly related to the method of its preparation. Even when using the same products, this indicator may differ in two ways. different occasions. For example, boiled chicken breast has much fewer calories than fried chicken breast.

When losing weight, it is important to consume as little fat and simple carbohydrates as possible, giving preference to proteins. As for complex carbohydrates, on the contrary, they are necessary for the body. Their splitting takes a long time and with the expenditure of a large amount of energy. As a result, a person feels full for a long time and loses body fat.

Vegetables bring great benefits to the human body, so they must be used to prepare simple and healthy low-calorie dishes for weight loss. They contain fiber, which cleanses the intestines, promotes its proper functioning, slows down the absorption of carbohydrates and fats.

On a note! Raw vegetables less high-calorie than those that have undergone heat treatment.

Hidden fats negatively affect the functions of the body and pose the greatest threat to it. For example, they are contained in sausages, sometimes accounting for half the weight of the product.

There is a well-known belief that pasta, rice and potatoes contribute to the deposition of fat. Actually, it is not. To reap the benefits of these simple foods, all you need to do is prepare them properly.

use any oil to a minimum;
buy pasta made from durum varieties wheat;
do not boil rice and pasta;
give preference to brown rice;
instead of boiled potatoes, use a product fried in a Teflon pan without adding oil.

By following these simple rules, you can reduce the calorie content of products. This will not only benefit, but also allow you to increase the serving.

Below will be discussed several simple recipes cooking light and tasty low-calorie meals for every day for weight loss with calories.

Recipe 1. Simple soup with chicken and vegetables

Cooking time - 45 minutes.

Not a single diet is complete without first courses. And in the process of losing weight, soups play an important role. Moreover, most of the liquid dishes are low in calories.

Ingredients

To prepare diet soup you will need the following products:

chicken breast- 300 g;
frozen vegetables - 400 g;
potatoes - 2 pcs.;
carrots - 1 pc.;
onions - 1 pc.;
vegetable oil - 2 tbsp. l.;
salt, pepper, bay leaf.

Cooking method

The recipe for preparing a dish from low-calorie simple products is quite simple:

Delicious and fragrant soup from chicken and vegetables is ready. You can pour it into plates and serve it to the table.

Recipe 2. Diet stewed cabbage

Calorie content (per 100 g) - 55 kcal.

Cooking time - 30 minutes.

The recipe for stewed cabbage is not known, except perhaps to the hostess, who has never stood at the stove. This is a simple and, most importantly, very low-calorie dish consisting of simple products.

Ingredients

This dietary low-calorie dish turns out to be surprisingly satisfying, so it is suitable for dinner - hunger will not interfere with sleep and excess fat will not threaten the figure. And you need to cook it from the following ingredients:

white cabbage - 600 g;
onions - 300 g;
fresh carrots - 300 g;
vegetable oil - 30 g;
salt and pepper to taste.

On a note! If desired, you can use a small amount of tomato paste. However, with it, the dish will become a little more caloric.

Cooking method

Pour vegetable oil into a frying pan and put on fire. Peel and chop the onion into cubes, fry until soft. 7
Peel carrots, wash and chop. 8
Shred the cabbage. 9
Pour cabbage and carrots to the onion. Salt and pepper. Cover the pan with a lid and simmer for 20 minutes, stirring occasionally.

yummy braised cabbage Suitable not only as a side dish, but also as a separate dish.

Recipe 3. Delicious carrot and cabbage salad

Calorie content (per 100 g) - 54 kcal.

Cooking time - 15 minutes.

Cabbage and carrot salad is one of the lowest calorie dishes, which is included in the list of simple weight loss menu recipes. In addition, it is rich in vitamins and healthy fiber, and it takes a minimum of time to prepare.

Ingredients

To do delicious salad from fresh cabbage and carrots, you will need:

fresh white cabbage - 200 g;
fresh carrots - 100 g;
fresh cucumber - 1 pc.;
olive oil - 1 tbsp. l.;
salt and sugar to taste.

On a note! You can add a little vinegar to the cabbage and carrot salad.

Cooking method

Making a salad is very simple, especially if you follow the recipe with a photo:

Leftover salad can be stored in the refrigerator for some time.

Recipe 4. Chicken fillet stewed with vegetables

Calorie content (per 100 g) - 75 kcal.

Cooking time - 25 minutes.

Chicken fillet stewed with vegetables is a tasty and healthy low-calorie dish that is often included in the menu when losing weight. For its preparation, a minimum set of simple products is used.

Ingredients

We are preparing a low-calorie dish from simple products that are available in the refrigerator of almost every housewife:

chicken fillet- 400 g;
frozen vegetables - 400 g;
vegetable oil - 1 tbsp. l.;
salt and pepper to taste.

Cooking method

To prepare a simple and tasty low-calorie dish for weight loss, you can use the recipe with step-by-step photos:

When the dish has cooled down a bit, it can be served.

Recipe 5. Delicious dessert of cottage cheese and fruits

Calorie content (per 100 g) - 121 kcal.

Cooking time - 1 hour.

During the period of weight loss, you do not need to completely exclude desserts from the menu. Sweet lovers can enjoy very delicious meals made from low calorie foods. One of these is a cottage cheese dessert with fruit, for which you don’t even need an oven.

Ingredients

To prepare the dessert, the following set of products is used:

cottage cheese - 300 g;
sour cream - 400 g;
canned peaches - 800 g;
sugar - 100 g;
gelatin - 25 g.

On a note! Do not forget that the dish should turn out to be low-calorie, so sour cream should be bought with a small percentage of fat. As for fruits, you can use apricots, bananas or others.

Cooking method

To do delicious dessert without baking, it is enough to perform simple manipulations with already prepared products:

Place in refrigerator for 30 minutes. It may take longer to dry.

Using recipes for the most delicious low-calorie weight loss dishes from simple products, you can easily create a varied diet menu for the week.

"All is vanity of vanities" - the third Jewish king once said. “All is the vanity of diets” - three thousand years later, to paraphrase Solomon, the whole world is going crazy. Relentless medical statistics make us reconsider the contents of our plates, pots and refrigerators. Minds and bellies swept over the passion for low-calorie recipes. As it turned out, all of them are not only useful, but also tasty.

low calorie recipes- this is a wonderful "weapon" in the fight for a healthy lifestyle and a slender figure. They help to avoid debilitating diets, strict restrictions on food and food choices.

We want to present low-calorie recipes that will decorate your wholesome, healthy and carefully balanced menu for breakfast, lunch or dinner. And pay attention to a competent choice of products and a detailed calculation of calorie content: all this will leave variety and even your favorite treats in your nutrition system.

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Low-calorie meals are special foods that contain a minimum amount of calories and fat. It is best to cook such food in a slow cooker, or in the oven. The multicooker appeared on the kitchen open spaces quite recently. But with the help of this unit, you can cook almost everything.

1 chicken breast;
2 pcs. bulbs;
bell pepper;
spices.

Wash the chicken breast and season it with spices.
Peel the onion and cut into rings.
Cut tomatoes into medium cubes.
Put all the vegetables on the chicken breast.
Put the chicken in the bowl and turn on the baking program.
Cook meat until golden brown.

As a result, you get a delicious diet dish that you can eat even without a side dish. There are 93 calories in one serving of chicken breast.

Juicy vegetables with herbs

bulb;
carrot;
vegetable marrow;
tomato;
spices.

Cooking instructions are as follows:

Grate the onion on a coarse grater.
Gently peel the carrots from the skin and cut into cubes.
Cut the green zucchini into slices.
Wash ripe tomatoes and cut into slices.
Transfer the ingredients to a special bowl and fill with water.
Turn on the languishing mode and wait about half an hour.
AT ready meal add some herbs and spices.

One portion stewed vegetables contains - 65 calories. This dish will become a full-fledged side dish that goes well with meat dishes.

Hearty vegetable soup

Prepare the following ingredients:

small carrots;
onion;
a handful of wild rice;
greens.

Cooking instructions are as follows:

Boil vegetables and grind with a blender.
Rinse wild rice and cook in the slow cooker.
Place all vegetables in a bowl and add water.
Boil the soup until all the ingredients are ready.
Sprinkle chopped herbs on top.

One bowl of hearty vegetable soup has 60 calories.

Recipes for delicious low-calorie meals with calories

Italian soup

Prepare the following ingredients:

onion;
70 grams of peas;
20 grams of low-fat cream;
a small piece of chicken fillet;
olive oil.

Cooking instructions are as follows:

Peel and finely chop the onion.
Fry the onion and add the peas to it.
Boil chicken fillet until done. In the future, we will not need fillets.
Add beef broth to vegetables and simmer for 40 minutes.
Transfer the vegetables to a saucepan and boil with broth, bringing to a boil.
AT ready soup add some low fat cream.

One serving of Italian soup has 73 calories.

Braised beef

Prepare the following ingredients:

lean beef;
bulb;
olive oil;
2 spoons of tomato juice.

Cooking instructions are as follows:

Peel the onion and grate it.
Fry the onion until a crust appears.
Cut the beef into small pieces.
Boil the beef until tender and add the onion.
pour at the end tomato juice and bring to a boil.

Per serving stewed beef- 120 calories.

Diet fruit salad

Prepare the following ingredients:

100 grams of cherries;
1 banana;
One glass of low-fat yogurt;
Dessert spoon of lemon juice.

Cooking instructions are as follows:

Separate the cherries from the pits.
Peel the banana and cut into large pieces.
Transfer fruit to a small bowl and add some lemon juice.
Put the yogurt in the refrigerator for a while until completely cooled.
Pour the fruit with yogurt and mix well.

Per serving fruit salad- 58 calories.

Healthy fruit smoothie

0.5 cup strawberries;
peach;
muesli;
kefir (0% fat)

Cooking instructions are as follows:

Wash the fruit and grind with a blender until smooth.
Add muesli and kefir to fruits and grind everything to a smoothie.

One serving of fruit smoothie has 30 calories.

Rolls with zucchini and cheese

Prepare the following ingredients:

2 zucchini;
hard cheese;
garlic;
parsley.

Cooking instructions are as follows:

Cut the zucchini into small slices.
Place the zucchini on the sheet and bake for 5-7 minutes.
Cut hard cheese into slices.
Place the zucchini on a plate and sprinkle with cheese, roll up and pierce with wooden skewers.
Bake for 20 minutes at 175 degrees.

There are 37 calories in one serving of roll.

Lowest calorie recipes with calories

Village vegetables

1 eggplant;
2 tomatoes;
cheese;
olive oil.

Cooking instructions are as follows:

Wash all vegetables and cut into slices.
Cut the cheese into cubes.
Put vegetables and cheese in a baking sheet, bake for 20 minutes at a temperature of 170 degrees.

There are 43 calories in one serving of this dish. Village vegetables will be a complete dinner for you.

Cod with mustard sauce

Prepare the following ingredients:

0.5 kg cod;
dessert spoon of mustard;
sunflower oil;
seasonings.

Cooking instructions are as follows:

First of all, preheat the oven to 180 degrees.
Place the fish in cold water and wipe.
Drizzle a little oil and spread the mustard on the fish.
Transfer the fish to a baking sheet and bake for about 30 minutes.

One serving of fish has 97 calories.

Ragout with mushrooms

Prepare the following ingredients:

Crimean bow;
red tomato;
a few champignons;
spices.

Cooking instructions are as follows:

Thoroughly clean the Crimean onion and champignons and cut into rings.
Cut the red tomatoes into small cubes.
Put the vegetables in a saucepan and simmer until tender.

One serving of champignon stew has 27 calories. This dish is perfect for juicy meat or to boiled fish.

Tender meat marinated

Prepare the following ingredients:

chicken fillet (200 grams);
a spoonful of honey;
lemon juice;
garlic.

Cooking instructions are as follows:

Prepare the marinade. To do this, you need to mix: a little honey, lemon juice and garlic.
Cut the fillet into equal pieces and put in a bowl with marinade, let rest for about 40 minutes.
Put the pieces of meat in a saucepan and simmer for 1 hour.
Add chopped greens to the finished fillet, if desired.

Per serving chicken meat- 87 calories.

Vegetable puree soup

some pumpkin pulp;
carrot;
several potatoes;
low fat sour cream.

Cooking instructions are as follows:

Peel potatoes and carrots. Boil until done.
Wash the pumpkin thoroughly and boil.
Place all vegetables in a blender and chop.
In the finished soup puree, add a little low-fat sour cream.

There are 42 calories in one serving of puree soup. This soup will be a great lunch or dinner and will pleasantly surprise you with its bright taste and delicate texture. This creamy soup will be enjoyed by the whole family.

vesdoloi.ru

It is traditionally believed that low-calorie meals are created only for those who want to lose weight, however, those who care about their health will not hurt to diversify the menu with light meals.

The main thing when choosing low-calorie dishes is their benefits and balance, so these dishes should contain meat, poultry, fish, and dairy products, in a word, all the elements to create a healthy diet.

And, of course, you should not think that low-calorie food is tasteless and monotonous - with the modern abundance of products, spices, seasonings, even a low-calorie dish will be tasty, aromatic and nutritious.

We offer you a wonderful five low-calorie recipes with calories.

Delicious breakfast right in the glass

A good day should start with the right breakfast.

You can cook it quickly, and drink it straight from the glass.

For two servings take:

a couple of bananas;
a glass of skim milk;
175 grams of fat-free yogurt;
a tablespoon of wheat germ;
a tablespoon of natural honey;
a pinch of cinnamon and vanilla.

There are only 80 kcal in 100 grams of this dish.

To prepare this quick dish, take a blender and chop bananas into its bowl and put all the other ingredients. Beat everything well until smooth, pour into a glass, sprinkle cinnamon on top and you can drink - a healthy and most importantly nutritious breakfast with a small amount of calories is ready.

Salad with grapefruit and shrimps

Shrimps are a godsend for dieters - they are low in calories, while very healthy and tasty. And you can cook them very quickly.

Ideal companions for cold appetizer with shrimp will be grapefruit and spinach. In 100 grams of such a salad, only 88 kcal.

The ingredients for this low calorie meal are:

100 grams of shrimp;
100 grams of grapefruit pulp;
100 grams of cherry tomatoes;
100 grams of fresh spinach;
clove of garlic;
half a teaspoon of sesame seeds;
a tablespoon of olive oil and a teaspoon of lime juice for dressing;
salt and pepper.

For a salad, you need to take a grapefruit already peeled, films and seeds. Heat oil in a frying pan and add a clove of garlic to it.

When it becomes golden, remove it from the oil - it will not go into the salad, it only flavored the oil. On it you need to fry the shrimp for a couple of minutes.

Cherry cut into halves and put in a salad bowl, add grapefruit, shrimp, season with lime juice and oil, sprinkle with salt and pepper, mix everything. Just before serving, sprinkle the salad with spinach and sesame seeds.

chicken salad

Chicken breast is a great ingredient for low-calorie meals - it has no fat, but a lot of benefits, it is an excellent source of protein. The breast can be used for a hot dish, or you can make a salad out of it, for example, with apples.

Calorie content - 100 kcal per 100 grams.

The right products for a low-calorie salad:

one chicken breast;
100 grams of Beijing cabbage;
one green apple;
one tomato;
50 grams natural yogurt(low fat);
2 teaspoons French mustard;
green onions and parsley;
salt pepper;
lemon juice.

Bake the chicken breast in the oven and chop, also chop the vegetables. Remove the skin from the apple and chop.

Transfer everything to a salad bowl. For dressing, combine yogurt, mustard and lemon juice, season salad, salt and pepper.

Zucchini puree soup

Vegetables are great foods for those who want to lose weight. They are low in calories and have many benefits.

Zucchini is one of them, but it has other advantages, in particular, it has a neutral taste that can set off and complement the taste of other products. Let's make soup puree from it with a calorie content of only 19 calories!

Ingredients for Low Calorie Puree Soup:

Chicken thigh;
1 medium zucchini;
1 carrot;
Dried dill, parsley;
Salt pepper.

Boil the broth from chicken and carrots, remove the meat, and in the finished broth, cook the zucchini, previously peeled and diced. Add herbs and spices to soup.

When the zucchini becomes soft, chop the vegetables with a blender. Before serving, put some chicken meat in the soup.

Sea bass baked in the oven

Fish is an excellent source of trace elements necessary for a healthy body. Try to eat fish at least once a week, and if you are on a diet, you can increase your intake, as this product is also low in calories, especially if you choose lean white fish.

The sea bass is perfect. The calorie content of the dish without a side dish is only 140 Kcal.

For 1 serving:

1 perch;
Lemon;
3 tablespoons of olive oil;
Salt and pepper.

If the fish is bought whole, then it needs to be cleaned, the insides, the head removed. If the fish is already gutted, then you just need to rinse it and pat it dry with a paper towel.

Season the fish with salt and pepper inside and out and place in a baking dish. Cut the lemon into thin circles and put them on top of the fish, put a few slices inside.

Spray the fish with oil and put in the oven for 30 minutes at a temperature of 180 degrees. You can serve a salad of greens and fresh vegetables as a side dish for such fish, but rice, even steamed, should be discarded, as it contains a lot of calories.

The list of low-calorie foods can be found in the video.

Many are surprised that the recipes for low-calorie dishes are extremely simple and take only a few lines, while the dishes we are used to are prepared for a long and difficult time. The secret is that low-calorie foods in principle do not require long processing or preparation.

This applies to vegetables and fruits, seafood, cereals. Nothing needs to be fried or stewed for a long time, the products are used either fresh or with minimal processing that does not require standing at the stove - it’s easier than ever to bake fish or chicken breast in the oven or cook cereals in a slow cooker.

Another secret of low-calorie dishes is their balance, because with a small amount of calories, the dish should be nutritious, and a person should receive all the necessary vitamins and minerals.

Therefore, it is so important to include in the diet both fish and lean meat in small quantities, and dairy products, and even bread, only whole grain or low glycemic flour, such as spelled, which has been very popular lately, which successfully replaces wheat flour.

Also general rule low-calorie diet - reducing the amount of not only fat, but also simple carbohydrates and replacing them with more protein.

Basic rules for creating a balanced menu:

A person should consume no more than 1500 kcal per day, and no more than 80 grams of fat;
Carbohydrates should only be complex, at least 100 grams per day, and simple should not be at all;
Be sure to drink clean water - up to two liters a day;
Exclusion of sugar, including from drinking - drink either water, or unsweetened tea, or unsweetened compotes.

It is also important to remember which foods should be completely excluded from the diet and which ones should be replaced with forbidden ones. It:

Yeast, sweet, puff pastry(bread, buns). Swap out for whole grain or Rye bread or on dry bread, biscuits;
Soups with potatoes and cereals. Better vegetable or chicken broth, more better soups puree;
Replace pork, lamb with lean beef and veal, which is best boiled or baked;
Duck and goose should not be eaten, it is better to choose chicken and turkey from poultry, we also bake or boil it;
Replace fatty fish (halibut, mackerel, burbot, whitefish, sturgeon) with low-fat ones (flounder, cod, perch, pollock);
rice, semolina it is better to exclude and replace with buckwheat, millet, spelt, pearl barley;
Remove sweets completely, honey or dried fruits are better for tea.

It is also worth remembering that the use of low-calorie foods is contraindicated for some people with certain chronic or acute diseases, so it is better to consult a doctor about the possibility of a diet.

Also, pregnant women and nursing mothers should not adhere to such diets - they need to eat fatty fish, meat, and other foods rich in fats.

Learn interesting recipes for low-calorie sweets from the video.

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 are preparing simple diet meals for weight loss.
Chew slowly.

Sample menu for the week

To make it easier for you to understand the principles of 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 in chicken broth, a small fish cake and mashed potatoes. Limit yourself in the evening vegetable stew, a small sandwich with ham.
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 low-calorie dishes - perfect option 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 - a bunch.

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.