Recipes for low-calorie dishes for weight loss with indication. Diet without problems - low-calorie menu for every day

When it comes to weight loss, food is a critical success factor. It should be healthy, natural and low in calories. These three things will help you achieve your goals. It is also important to observe only safe technologies when cooking, which retain the maximum amount of nutrients in the products.

We will look at low-calorie weight loss dishes with calorie indication, with the help of which the correction of your weight will turn into a pleasant experience.

All food has energy value. This is the supply of calories that our body will use to ensure its vital functions. If you consume more calories than you need, they turn into body fat. Interestingly, two meals with the same weight or volume can have completely different calories. This is due to their composition.

Calorie content of the main components of food:

1 g of protein = 4 kcal;
1 g of carbohydrates = 4 kcal;
1 g of fat = 9 kcal.

Determine your calorie content

It is important to remember that eating fatty or sugary and protein foods with the same calorie content is not the same thing. If you have breakfast with chocolate, then the gap of allowed calories for the day will decrease sharply. Therefore, it is important to learn how to properly distribute the energy value of dishes throughout the entire wakefulness. To do this, we need a table of low-calorie products for weight loss. It can be downloaded from any website dedicated to healthy eating. This list should be used for cooking.

Calorie content is indicated per 100 g of the product, so you will have to get a kitchen scale. Do not think that for the rest of your life you will need to weigh, calculate on a calculator and write down the results.

Most often, active calculations take no more than a month. After that, you will already be able to understand the features of your eating behavior and will know the price of each calorie eaten.

Create a calorie deficit

To start the process of losing weight, you need to consume food that contains less energy value than our body needs for normal functioning.

However, it is impossible to fall below the value of 1200 cal, as this can harm the body.

low calorie foods

The list of low-calorie foods is wide, so you won't be bored by the monotony. You can make a menu for the week from delicious and very healthy dishes. You will get not only a good stable plumb line, but also a lot of new culinary experiences.

In addition, almost all food is prepared quite simply, you do not have to become a slave to the kitchen. We should use such products with a minimum energy value:

Low-calorie salads

Even novice housewives can cook low-calorie slimming salads from simple products. You can use them as a snack, for lunch or dinner, as an appetizer before the main course. Let's study low-calorie recipes in more detail.

Salad name	Number of calories (per 100 g of product)	Ingredients	Cooking method
"Vitamin"	85	White cabbage (200 g); fresh carrots (1 pc.); sweet and sour apple (1 pc.); cold-pressed vegetable oil (1 tbsp); salt (minimum).	Finely chop the cabbage, put it in a deep salad bowl, lightly salt and knead thoroughly with your hands. Three apples and carrots on a coarse grater, add to the cabbage. Dress the salad with oil.
"Vegetarian Olivier"	90	Processed cheese (1 pc.); carrots (2 pcs.); pickles (3 medium); potatoes (5 pcs.), green onions (1 bunch); fried mushrooms (any, at your discretion, 200 g); frozen peas (or canned, 200 g); low-fat sour cream (150 g); salt, pepper (to taste).	Boil potatoes and carrots, fry the mushrooms, defrost the peas, chop all the ingredients into a small cube, combine in a salad bowl. Add spices and season with low-fat sour cream.
"Greek"	50	Fresh cucumber (3 pcs.); Feta cheese (60 g); ripe tomatoes (3 pcs.); red onion (1 small head); olives (to your own taste); olive oil for dressing (1 tsp); lemon fresh (1 tablespoon); lettuce leaves (1 bunch; Italian herbs or oregano, salt, pepper (to taste).	We cut cheese, tomatoes and cucumbers into large cubes, tear lettuce leaves with our hands, finely chop the onion into half rings, combine everything in one salad bowl, add olives, spices, oil, lemon juice and mix. You can garnish with a sprig of fresh basil.
"Vegetable with arugula"	58	Arugula (1 bunch); tomatoes (2 pcs.); fresh cucumbers (2 pcs.); dill and parsley (1 bunch each); lettuce leaf (2 bunches); lemon fresh (1 tbsp.); olive oil (2 tablespoons); salt (to taste).	We tear the lettuce and arugula with our hands, cut the vegetables into medium pieces, finely chop the greens, combine everything in a salad bowl, add spices, lemon juice and oil, mix.

Soups

Low calorie soups are ideal for weight loss. They perfectly saturate, warm in the cold season and refresh in the summer, improve digestion, nourish the body with useful substances. First courses are best consumed at lunchtime.

We will learn how to cook soups for weight loss without much hassle, since all the recipes are quite simple.

The name of the soup	calories	Ingredients	Cooking method
"Lentil"	44	Red lentils (the glass is incomplete); carrots (1 pc.); onion (1 pc.); olive oil (3 tsp); salt pepper (to taste).	Lubricate the pan with oil, throw on it the diced onion, then the grated carrots, fry until the onion becomes ruddy. We heat water in a saucepan, add lentils and passivation to it, after boiling, cook over low heat until the lentils are ready, it will take about a third of an hour.
"Mushroom borscht"	60	White cabbage (0.5 kg); medium-sized potatoes (3 pcs.); red beets (1 pc.); white mushrooms (200 g); onions and carrots (1 pc.); tomatoes (2 pcs.); vegetable oil (1 tablespoon); salt and pepper (to taste).	This dish is best cooked in a slow cooker. We chop the cabbage, cut vegetables and mushrooms into cubes, put everything in a bowl, add oil and spices, pour 3 liters of water. We select the “cooking” mode for 1 hour, the finished borsch should be infused for 30 minutes before serving.
"Bulgarian"	130	Onion (0.5 heads); fresh tomato (1 pc.); potatoes (1 pc.); carrots (0.5 pcs.); garlic (2 cloves); fresh herbs to choose from (1 bunch); rice (20 g); red pepper (50 g); salt, pepper, coriander (to taste).	We clean the potatoes and cut them into cubes, put them in a saucepan, add rice and pour 1 liter of water, put on fire. We cut onions and carrots into small cubes, sauté in oil, then throw red peppers, garlic, tomatoes into the pan, cover with a lid and simmer for a couple of minutes. After that, we move the passivation to the pan, add spices and bring to readiness over low heat.
"Lithuanian cold borscht"	72	Red beets (3 medium pieces); fresh cucumbers (2 pcs.); chicken eggs (4 pcs.); green onion and dill (1 bunch each); kefir 1% (1 l); low-fat sour cream (4 tablespoons); salt (to taste).	Boil or bake beets, cool, peel and rub on a coarse grater, send to a deep pan. Add diced boiled eggs and cucumbers and finely chopped greens and onions. Salt everything, add sour cream and grease well. We dilute the soup with kefir with a small amount of chilled boiled water. We send to infuse for 1 hour in the refrigerator, then serve.

Main courses

Preparing a low-calorie dinner for weight loss is not difficult, because there is a lot of room for imagination. The most delicious dishes are obtained from lean meat, fish and vegetables. Also in the afternoon you can treat yourself to sour-milk products.

Consider low-calorie recipes that have excellent taste.

Name of the dish	calories	Ingredients	Cooking method
"Hercules cutlets"	109	Flakes "Hercules" (2 cups); medium-sized potatoes (3 pcs.); onion (1 head); garlic (2 cloves); vegetable oil (2 tablespoons); boiling water (2 tablespoons); pepper, salt, rosemary (to taste).	We steam the oatmeal with boiling water for 30 minutes, then add the onion, grated potatoes and garlic, spices, whipped in a blender or passed through a meat grinder. Mix thoroughly with your hands. Then we heat the pan, add oil and fry the formed cutlets until cooked on both sides. Low-calorie cereals for weight loss are very useful, and oatmeal is the most useful, so this dish should definitely be included in your diet.
"Steam mackerel"	190	Small mackerel (1 pc.); lemon (0.5 pcs.); dill (a couple of branches); salt (to taste).	Gut the fish and rinse thoroughly. We remove excess moisture from it with a paper towel, salt. In the abdomen we put 2 slices of lemon and dill. On the side that will be at the top during cooking, we make small transverse cuts, pour over the juice of the remaining lemon. We cook mackerel in a double boiler for 20 minutes. As a side dish, you can use porridge for weight loss, for example, brown rice.
Broccoli and Chicken Casserole	160	Broccoli (0.5 kg); chicken eggs (2 pcs.); low-fat milk (1 cup); Bulgarian pepper (3 pcs.); chicken fillet (1 pc.); large onion (1 pc.); hard cheese (100 g); vegetable oil (1 tsp); breadcrumbs (10 g), salt and pepper (to taste).	Boil broccoli in lightly salted water for 5 minutes, then pour over ice water to keep the beautiful color of the cabbage. Beat a glass of milk with eggs in a deep bowl. We beat the chicken with onions in a blender or pass through a meat grinder, add salt and pepper. Lubricate the heat-resistant form with oil and sprinkle with breadcrumbs, lay out layers of cabbage, sliced \u200b\u200bbell pepper, minced chicken, level the last layer with a spatula. Pour the egg-milk mixture and sprinkle with grated hard cheese, send it to the oven for half an hour at a temperature of 180 ° C.
Squash caviar	97	Medium zucchini (2 pcs.); large tomato (1 pc.); parsley and dill (6-8 sprigs each); olive oil (1 tbsp); salt, pepper, bay leaf, sugar (to taste).	We clean the zucchini, remove the core and seeds, cut into pieces and boil or steam. Pour boiling water over the tomato to make it easier to remove the skin, interrupt in a blender or grind through a sieve. We also grind the finished pieces of zucchini into puree, add salt, pepper, herbs, sugar, tomatoes, bay leaf, put on a slow fire for 10-15 minutes. Two minutes before removing from heat, add olive oil. Serve the caviar cold.

Other dishes

We have considered only a small part of the dishes that can be prepared from simple products with low energy value. For breakfast, it is best to eat low-calorie cereals, steam omelettes with tomatoes, cottage cheese casseroles with fruit, corn flour pancakes cooked in a non-stick pan.

It is assumed that on one of the days of the week you can treat yourself to sweets. For this occasion, homemade sweets are perfect, which are made from nuts, seeds, dried fruits, cereals, honey, fresh berries and fruits.

Healthy food for the figure is tasty and varied, so you will be happy to lose weight.

In conclusion

It will not be difficult for you to collect recipes for low-calorie dishes for weight loss, because specialized resources and literature offer a lot of interesting and healthy options for healthy food.

It is important that you fall in love with such a cuisine and do not say goodbye to it even after losing weight. This will help keep the figure in good shape and improve health.

Is it possible to eat normally and still lose weight? This question is very relevant in our time, because now many girls, from ignorance of the processes of the body, go on strict diets and lose weight so that it becomes, in the literal sense of the word, life-threatening. Remember that there are recipes for low-calorie weight loss meals with calories that will help you eat right, but at the same time not gain extra pounds, fix weight or lose weight.

To get rid of extra pounds and fix your result for many years, in no case should you starve. What you need to do is to normalize your diet and start eating the right foods at the right time, learn how to cook food so as not to gain weight. You need to give up sugar, all cooked foods, baked goods, chocolate and chips, carbonated drinks. This is the first step towards losing weight.

After that, you need to review the products that are left in your diet. On our website, in the section where the reader is now, there are low-calorie dishes for weight loss with calories that will help you eat right always and everywhere. Diets are very different, but nutritionists emphasize that only changing the rules of nutrition in a radical way will help you lose weight in the end, and this must be remembered.

On our site we have collected the most delicious diet dishes for weight loss, recipes with photos and calories that will allow you not to starve, eat tasty and right, beautiful and satisfying, but at the same time definitely not gain extra pounds, but moreover, lose weight gradually and correctly.

You need to include as many vegetables as possible in your menu, but also for a reason, but cook them accordingly. For example, some vegetables are best eaten raw, others need to be boiled, you can bake in the oven or on the grill. As for such a common method of processing products in our country as frying, it must be completely abandoned, forget that such a method of cooking exists. If you want to eat right and lose weight, then no fried foods, even the most healthy vegetables, should be in your diet.

With our website and low-calorie recipes, you will definitely be able to eat right and tasty. Moreover, many dishes are designed not only for people who are losing weight, but also for the whole family. Eat right, healthy, satisfying and tasty, strengthen your health and get rid of extra pounds.

Diet bread in the microwave in 7 minutes

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

In less than 10 minutes, you can cook healthy diet bread in the microwave. I found the recipe for this bread among a huge number of the famous Dukan diet.

Ingredients:

4 tbsp oat bran;
- 2 eggs;
- 2 tablespoons yogurt without filler;
- 1 tsp lemon juice;
- half tsp soda.

Steamed turkey cutlets diet

Ingredients: turkey, parsley, salt, pepper, oil

I present to your attention a simple recipe for very tasty diet cutlets according to Dukan.

Ingredients:

Turkey fillet - 300 grams;
- parsley - 3-4 sprigs;
- salt;
- ground black pepper;
- vegetable oil.

Kulich according to Dukan

Ingredients: cottage cheese, egg, bran, starch, sesame, baking powder, soda, replace sugar, vanillin

For Easter, you can cook a diet cake. It's easy to do. Today a simple recipe for a delicious dietary cake according to Dukan is described for you.

Ingredients:

200 grams of cottage cheese;
- 3 eggs;
- 5 tablespoons oat bran;
- 3 tablespoons corn starch;
- 2 tablespoons black sesame;
- 5 grams of baking powder;
- 3 grams of soda;
- sugar substitute;
- vanilla extract.

Diet vegetable cream soup

Ingredients: vegetable broth, fresh white cabbage, carrots, red tomatoes, bell peppers, onions, young zucchini
Calories / 100g: 16.72

What would you like to eat to reduce calories, lose weight and still be full? We tried to solve this problem and decided to offer you a delicious vegetable cream soup. Be sure to try it and post your results!

For the dish you will need:

Half a liter of vegetable broth;
- cabbage - 100 g;
- carrots - 1 pc.;
- tomatoes - 1-2 pcs.;
- sweet pepper - 1 pc.;
- head of onion;
- a small zucchini;
- Bay leaf;
- a mixture of dry herbs;
- paprika;
- smoked paprika.

Mackerel baked with cherry tomatoes

Ingredients: mackerel, cherry tomatoes, lemon, onion, potatoes, spices, olive oil, herbs, chili pepper
Calories / 100g: 90.09

As you know, fatty foods, be it meat or fish, it is advisable to cook or serve with vegetables, then it turns out tastier and more beneficial. This also applies to mackerel. Prepare fish according to our recipe, diversify your systemic nutrition.

For the recipe you will need:
- 700 g of fish;
- 120 g cherry tomato;
- half a lemon;
- two heads of onions;
- 350-400 g of potatoes;
- seasoning for fish - 1 teaspoon;
- olive oil - 1 teaspoon;
- greens - to taste;
- chili pepper - optional.

Steamed fish cakes with salmon and hake

Ingredients: hake, salmon bellies, egg, onion, flour, salt, lemon, herbs
Calories / 100g: 104.42

How to cook delicious fish cakes from hake and steamed salmon, this step-by-step recipe will tell. The dish will be in demand not only on the "fish" day, such cutlets can be cooked for the whole family at least every day.

Ingredients:
- hake - 2 pcs.,
- salmon bellies - 200 g,
- bell pepper - 2 pcs.,
- chicken eggs - 1 pc.,
- flour - 3 tablespoons,
- onion - 1 pc.,
- lemon - 1 pc.,
- salt - half a teaspoon,
- greens to taste.

Protein cake with chicken breast

Ingredients: chicken breast, egg, cottage cheese, yogurt, parsley, paprika, salt, oil
Calories / 100g: 115

This diet cake with chicken and parsley turns out very tasty. The recipe is very simple and fast.

Ingredients:

400 grams of chicken fillet;
- 4 eggs;
- 200 grams of cottage cheese;
- 50 ml. yogurt;
- 25 grams of parsley;
- paprika;
- sea salt;
- spices;
- vegetable oil - 1 tsp

What can replace butter and margarine in baking

Ingredients: apples, pumpkin
Calories / 100g: 37

Instead of cream or margarine in baking, you can use fruit purees. Today we will prepare such a puree with apple and pumpkin.

Ingredients:

Apples;
- pumpkin.

Lazy oatmeal in a jar

Ingredients: Oatmeal, wheat bran, milk, yogurt, strawberry jam, banana
Calories / 100g: 140

This recipe not only answers the age-old female question: "what to eat to lose weight?", but also shows how to cook this "what" quickly, simply and usefully. Lazy oatmeal in a jar will help you out when there is no time to cook complex breakfasts, and you need to feed at least one more household besides yourself.

Oatmeal - 3 tablespoons;
- wheat bran - 1 tsp;
- milk - 0.5 cups;
- yogurt - 120-150 gr.;
- strawberry jam - 1 tsp;
- banana - 1 pc.

Pumpkin pie without butter

Ingredients: pumpkin, yogurt, semolina, starch, sugar, salt, baking powder, nutmeg
Calories / 100g: 116

Today I will tell you how to cook diet pastries - pumpkin pie. The recipe is very simple.

Ingredients:

500 grams of pumpkin;
- 150 ml. yogurt;
- 150 grams of semolina;
- 20 grams of corn starch;
- 55 grams of sugar;
- 7 grams of baking powder;
- salt;
- nutmeg.

Capelin in the oven

Ingredients: capelin, onion, flour, sauce, mustard, vinegar, pepper
Calories / 100g: 156

I often cook this delicious capelin for dinner, baked without oil in the oven. To be honest, my husband eats more than half, although he is not losing weight ((

Ingredients:

300 grams of capelin;
- 1 onion;
- 4 tablespoons whole grain flour;
- 40 ml. soy sauce;
- mustard;
- 1 tbsp wine vinegar or lemon juice;
- 2 pinches of ground black pepper.

Salad with canned tuna. Dietary, simple and very tasty

Ingredients: tuna, tomato, cabbage, oil, herbs, salt, lemon juice
Calories / 100g: 77

I am sure of it, my dear skinny ones, this delicious canned tuna and cherry tomato salad will become your favorite dish. Cooking and eating it is a pleasure.

Ingredients:

1 can of canned tuna
- 200 grams of cherry tomatoes,
- 200 grams of leaf lettuce,
- 2-3 tablespoons olive oil,
- fresh herbs,
- salt,
- lemon juice.

Salad "Health" with cabbage according to Dukan

Ingredients: apple, lemon, red cabbage, celery root, carrot, yogurt, sweetener, turmeric, dill
Calories / 100g: 38

There is no doubt about the benefits of this salad. As well as in its high gastronomic properties. Celery makes the salad fragrant and bright, lemon perfectly balances the taste, apple brings a touch of freshness.

Ingredients:
- 1 apple;
- 1 lemon;
- 200 g of red cabbage;
- 200 g of root celery;
- 1 carrot;
- 100 g of yogurt;
- 1 tab. sugar substitute;
- 5 g of turmeric;
- 10 g of dill.

Vegetarian okroshka on kefir

Ingredients: fresh cucumber, young radish, Adyghe cheese, vegetable oil, green onion, dill, table mustard, sour cream, salt, black pepper, kefir
Calories / 100g: 69.49

We offer one of the options for preparing a light first course without meat. Okroshka with vegetables, herbs and spices on kefir is tasty, inexpensive, and healthy.

Ingredients:
- 2 fresh cucumbers,
- 6 pieces of young radish,
- 100 g of Adyghe cheese,
- 1 bunch of green onions
- 1 bunch of fresh dill,
- 1 tablespoon of table mustard,
- 1 tablespoon of vegetable oil,
- 2 tablespoons of sour cream,
- kefir for dressing,
- salt to taste,
- black pepper to taste.

Cheesecakes according to Dukan

Ingredients: cottage cheese, egg, bran, sweetener, lemon, salt, oil
Calories / 100g: 97

The Dukan diet is known all over the world and many who have used it understand how effective it is. Today I have prepared for you a recipe for delicious cheesecakes for the "Attack" phase of the Dukan diet.

Ingredients:

210 grams of cottage cheese;
- 1 egg;
- 10 grams of bran;
- 4 sweetener tablets;
- lemon;
- sea salt;
- olive oil spray.

Say "No!" tasteless food, starvation diets and monotonous nutrition! We present recipes for dietary breakfasts, lunches and dinners, from which saliva flows and you want to cook them immediately!

Food is indispensable for any person on earth, because everything necessary for maintaining the health and development of the body is “extracted” from it. The trends of the 21st century have led to the fact that food has become a cult: a huge number of shops, cafes, restaurants, stalls with "snacks" attract millions of people. However, almost all of these food outlets sell products that are harmful to the body, the consumption of which leads to obesity, metabolic disorders and other health problems.

How to eat right, and what to eat to lose weight? The answer is simple: you need to turn to dietary cuisine. Hundreds of people will immediately say that such food is monotonous and has no taste, but this opinion is wrong. Chefs from all over the world have developed millions of delicious weight loss diet recipes that will satisfy the needs of women, men and children.

Many people perceive diet food as part of their treatment after an illness, but this is not the case. Healthy eating is a great way to tidy up your body, lose extra pounds, and improve your health.

Every day, in order to stay in good shape, a person must consume more than 70 different substances: proteins, fats, carbohydrates, trace elements, minerals, vitamins.

Animal proteins cannot be replaced by vegetable proteins. Substances contained in meat and fish allow our body to produce the energy necessary for normal functioning. Animal proteins must be present in the diet of children and adolescents.

Traditionally, Russian cuisine dishes contain a large amount of meat, potatoes, bread, flour products, as well as sweets. Such nutrition is familiar to us, but it harms not only our body, but also the figure.

What to eat right

There are many theories about what to eat. All of them are based on judgments about the nutrition of our ancestors. The opinion of people divided them into those who believe that earlier people ate only vegetarian products, and those who adhere to meat food - meat-eaters. In any case, everyone believes that he is right and such discussions have been going on for decades.

Diet cuisine is a balanced and moderate complex of food products to maintain the health and beauty of the human body. Nutritionists create a diet program based on the following factors:

age;
intensity of life;
place of residence.

Diet food designed for children is not suitable for an adult.

Drawing up a diet for weight loss

The principles on which the diet for weight loss is based:

Calorie balance. An important factor in compiling a program for weight loss, because in order to remove extra pounds it is necessary to create a protein deficiency in the body. During digestion, protein breaks down into amino acids that the human body processes into energy, that is, the absence of this element will force the body to break down fatty tissues and take energy from them. Also, when compiling a diet, you need to adhere to the system: how many calories you consumed, so many you burned. An active lifestyle allows you to control the constant "destruction" of fats, and dietary nutrition contributes to more effective weight loss.
Diversity. You should always stick to a balanced diet. A person is an omnivore, and for a normal life he needs a complete and high-quality diet. Do not get hung up on vegetarianism, meat-eating or fruitarianism.
NO to overeating! The first step in losing weight is to accustom your body to eating small portions of food. According to the rules of nutrition, one serving does not exceed 200-350 g for main meals, and for snacks - 50-150 g.

By adhering to the basic principles of building a diet, you can create a convenient meal schedule for yourself, which will subsequently allow you to gain a good figure and good health.

Meals with calorie count

When developing a diet regime, you should remember about calories. Calories are essential for the human body. They help to function breathing, pump blood through the vessels, work organs, and so on.

To determine the calorie content of products, you need to know the following values:

There are 4 calories in one gram of protein;
in one gram of fat - 9 calories;
in one gram of carbohydrates - 4 calories;
There are 7 calories in one gram of alcohol.

Although alcoholic beverages contain calories, they are not nutritional.

To choose a diet menu for yourself, you must first determine the number of calories your body needs. Calculating them is simple: for one kilogram of weight there is one calorie per hour. That is, for a person aged 20 to 40 years, 1200 to 1500 kcal per day is required. Of course, the rate of fat burning is different for everyone, it depends on the amount of physical activity, stress and activity of life.

Foods to Forget

In their desire to lose weight, some people torture themselves with hunger. It is absolutely impossible to do so. Having developed a menu for a week with counted calories, you will eat right without harming your body and acquiring the perfect figure.

To achieve the desired weight indicators, you will have to forget about the existence of some “bad for the figure” products:

bakery products;
sweet;
pork, goose and duck meat, bacon, lamb;
vegetable and butter, margarine;
fatty dairy and sour-milk products;
potato;
purchased juices, lemonades, cocktails, cocoa;
alcoholic drinks;
conservation;
semi-finished products, smoked and boiled sausages;
dried fruits;
caviar;
nuts.

Such products will not harm your body, but it will not work to put your body in order with them either.

Vegetarian Recipes

Vegetarianism is a diet in which a person completely or partially refuses the use of animal products. There are a lot of supporters and opponents of a plant-based diet, and it is unlikely that they will ever come to a general consensus. In any case, today there are more and more adherents of vegetarianism, and the number of delicious and interesting recipes that use only herbal ingredients is also increasing. For example:

Sweet pumpkin puree. Calorie content 167 kcal per 100 g.

A dietary dessert based on three servings will require: 250 g of pumpkin, 50 g of ground walnuts, 125 g of plum jam, sugar and cinnamon to taste.

The dish is very easy to prepare. The pumpkin is cut into cubes, baked in the oven at a temperature of 180 degrees. After cooking, the pumpkin is crushed into a puree, cinnamon and sugar are added to it. Half of the pumpkin mass is laid out in a deep bowl, jam is added with the next layer. Further, the remaining puree is evenly distributed over the surface. The dish is sent to the refrigerator for 10-12 hours. Before serving, the dessert is sprinkled with nuts.

Onion soup. Calorie content 32 kcal per 100 g.

To prepare three servings of low-calorie soup, you need the following ingredients: three medium onions, half a head of white cabbage, one carrot, one and a half tomatoes, spices and herbs to taste.

The preparation of the soup consists in the fact that first all the vegetables are finely chopped. The ingredients are placed in water and put on fire. To make the broth more golden, you can fry the onion a little in olive oil. Onions are also sent to vegetables. The soup should boil for ten minutes. After a while, reduce the heat and cover the pot with a lid. Vegetables languish over low heat for another 30-40 minutes.

Refusal of animal products can lead to a lack of vitamins and minerals in the body. When compiling your diet, be sure to include foods high in iron, iodine, calcium and vitamins D and B12.

Diet recipes for weight loss at home

In any case, in order to eat properly, you will have to cook at home, since in catering places you will not be able to control the amount of oil and spices added to your dish.

Nutritionists advise avoiding the use of salt and spices for dishes as much as possible, as they irritate the stomach, causing hunger.

When preparing and eating on a diet menu, the following recommendations should be considered:

Eat slowly and calmly. Thorough chewing of food ensures the complete assimilation of all the necessary elements.
The dish should have an attractive appearance and a pleasant taste.
The diet is constantly diluted with various vegetables and fruits.
Dairy products are eaten separately from the main dishes.
You should cook only once.
Do not eat anything three hours before bedtime.
Fruits and vegetables are consumed separately.
You need to get up from the table with a slight feeling of hunger.

Remember that all products used in cooking must be fresh and clean.

Essential foods for the diet

To prepare dishes for weight loss, it is worth remembering a few products that will help you fight extra pounds:

Boiled eggs. The usual hard-boiled chicken egg and eaten for breakfast will saturate the body with the necessary amount of protein for a fruitful day.
Sauerkraut. Familiar to many since childhood, cabbage normalizes the intestinal microflora, contributing to proper digestion.
Low calorie yogurt. A dairy product will help you not only satisfy your hunger during snacks at work, but will also be an excellent dressing for salads.
Barley. These grains contain a large amount of fiber, which is so necessary when losing weight. It improves metabolism and also creates a feeling of satiety.
Legumes. A large amount of antioxidants contained in beans will charge the body for new achievements.
Flax-seed. Ground flaxseed will help you quickly lose 2-3 kilograms per week. A fiber-rich product is added in small portions to cereals or yogurts.
Celery. A wonderful vegetable that everyone who loses weight has heard of. Celery rejuvenates the cells of the body, helps to normalize digestion, and contains many useful vitamins, minerals and a minimum of calories.
Chicken fillet. The most popular lean protein is the best diet food.
Avocado. A healthy fruit that will fill the body with fats, minerals and vitamins, but you should not abuse it. The norm of avocado per day is 1-2 slices.
Spinach. One serving of this green plant contains 5 types of vitamins, fiber, magnesium and folic acid.

By adhering to the principles of dietary nutrition and counting calories, you can lose those extra pounds in a month.

Recipes with counted calories for home cooking

Of course, a dietary diet can be followed by cooking only at home, but not every family member wants to go on a diet. In this case, various tricks are used, because ordinary dishes can be imperceptibly replaced with low-calorie ones. An example of recipes for homemade cutlets with counted calories:

Chicken cutlets in a steamer. Calorie content 145 kcal per 100 g.

To prepare seven servings, the following products are needed: 1 kg of minced meat, 2 pcs. onion, 1 pc. celery, 150 g hard cheese, 2 tbsp. mayonnaise sauce, 2 chicken eggs, spices to taste, water for a double boiler 150 ml.

Grated onion, celery stalk, cheese are added to minced chicken. All ingredients are mixed, eggs and spices are added there. From the finished mass, small cutlets are formed and laid out in a double boiler. The dish is ready in 25-30 minutes.

Fish cutlets from pollock. Calorie content 180 kcal per 100 g.

To make five servings of cutlets, you will need the following ingredients: 700 g of pollock fillet, 150 g of toast bread without a crust, one chicken egg, 5 tbsp. premium flour, 70 g vegetable oil, a pinch of potato starch, spices and herbs to taste.

The fillet is passed through a meat grinder along with onions and bread soaked in water. After the egg and spices are added. Small-shaped cutlets are molded from the resulting minced meat and laid out in a hot frying pan. Cutlets are fried in oil for 5-8 minutes.

You can reduce the calorie content of the dish by replacing bread with pumpkin or zucchini.

Homemade low calorie diet meals will help you control the nutrition of all households.

Recipes for every day

If you have decided to switch to a dietary diet, it is best to immediately develop a complete menu for the week. This approach will help save time searching for the right recipes, and you can immediately purchase the products you need for cooking in the store.

Menu for the week with calories

A calorie-based diet is quite difficult to follow, but it allows you to effectively lose extra pounds. Sample diet for a week:

Monday at 500 calories

Morning: two chicken proteins, half a grapefruit
Lunch: 200 g fresh vegetables
Day: 150 g boiled chicken fillet, 150 g vegetables
Snack: 250 ml freshly squeezed juice
Evening: 200 g vegetable salad with chicken

Tuesday at 800 calories

Morning: 100 g low-calorie cottage cheese, green tea
Lunch: local fruit
Day: 250 g stewed vegetables with chicken fillet
Evening: a glass of low-calorie fermented milk drink, 100 g of steamed beef, sweet pepper

Wednesday at 500 calories

Morning: local fruit salad with yogurt dressing, protein omelet
Day: 250-300 g boiled chicken with red or brown rice
Evening: a glass of low-calorie kefir, 150 g of beetroot salad, 100 g of steamed fish

Thursday at 1000 calories

Morning: 120 g cottage cheese, tomato, tea without sugar
Lunch: a glass of low-calorie fermented milk drink
Day: 80 g of buckwheat, 60 g of boiled chicken fillet, 100 g of fresh vegetables
Evening: a slice of cereal bread, 50 g of steamed chicken, tomato, half a grapefruit, green tea

Friday at 800 calories

Morning: 150 g oatmeal, 70 g berries, coffee drink
Lunch: 100 g carrot salad
Day: 80 g buckwheat, steamed fish cake (50 g), 100 g vegetables, natural juice
Afternoon snack: fruit
Evening: 150 g boiled beef, 70 g fresh vegetables

Saturday at 1200 calories

Morning: Oven-baked protein omelet, tea or coffee
Lunch: 100 g coleslaw
Day: 200 ml vegetable soup, 100 g boiled chicken fillet, 70 g fresh vegetables
Snack: fruit, 50 g hard cheese
Evening: 200 g baked fish with vegetables

Sunday at 1000 calories

Morning: boiled egg, 100 g fresh vegetables
Lunch: 100 g fruit salad
Afternoon: low-fat cream soup, toast slice, natural juice
Afternoon snack: three squares of dark chocolate, tea without sugar
Evening: 150 g boiled chicken fillet, 100 g stewed vegetables, tea

Remember that for normal digestion, you need to consume at least two liters of pure water per day.

Breakfast

A few examples of dietary breakfast:

1. Oatmeal will be a great breakfast. A wonderful cereal contains complex carbohydrates that will help you get enough and get the right "dose" of energy.

Cooking oatmeal is easy: pour cereal with warm water, put the container in the microwave or on fire. 10 minutes and breakfast on the table. You can diversify oatmeal with fruits, honey, berries.

2. Buckwheat is a favorite product of losing weight and athletes. Buckwheat porridge cleanses the body of harmful deposits and is completely absorbed.

Cooking porridge in three ways:

cook on fire in the usual way, but without adding oil or milk;
pour flakes with boiling water for 8 minutes;
steam up.

3. Kefir cocktails or smoothies will become fashionable and healthy food for weight loss. They are easy to prepare, all you need is a blender, low-fat kefir or drinkable yogurt and fruit. All mix and beat.

4. Fat-free cottage cheese with fruits or herbs will perfectly complement the diet.

5. Treat yourself in the morning and prepare a fruit salad. Any fruit is put in it, but do not forget that grapefruit burns calories, and a banana, on the contrary, contains them in excess.

If you do not want to independently calculate the calorie content of each dish, you can use, or recipes with ready-made calculations. For example:

Pumpkin pancakes. For two servings of pancakes you will need:

pumpkin - 150 g;
large pear - 1 pc.;
rice flour - ¼ cup;
semolina - ¼ cup;
baking powder dough - 1.5 tsp;
ground almonds - 15 g;
egg - 1 pc.;
cream 33% - 1 tablespoon;
cane sugar - 100 g;
honey - 2 tsp;
cinnamon - 1.5 tbsp;
cardamom - 0.5 tsp;
ground nutmeg - 0.5 tsp;
salt, vanillin, mint - to taste.

This dish contains 198 kilocalories per 100 grams. product.

To make pancakes, you first need to peel and cut the pears and put them in a saucepan. Pour the pieces with 500 milliliters of water, add sugar, nutmeg, cardamom, cinnamon, vanilla. Bring to a boil and lower the flame temperature. Leave the pears on low heat for 40 minutes. Beat eggs with cream, add grated pumpkin, semolina, rice flour, almonds to them. Mix everything carefully and let the dough rest.

Fry in a skillet on both sides. Serve with hot pear slices.

Dinner

Diet lunch can also be varied. You can experiment with cooking meat and fish, pamper yourself with baked potatoes and soups. For example:

Ragout in a pot

Cooking it is very simple: a few pieces of meat are cut and placed on the bottom of the pot. From above it is covered with zucchini, cabbage, herbs, peppers or tomatoes. Everything is poured with fat-free kefir, so that it does not reach the edge by one phalanx of the finger. After the pot is placed in the oven, heated to 180 degrees. Lunch is ready in 40 minutes.

Diet analogue of creamy puree soup - cheese soup

Vegetables are stewed in olive oil. After stewing, low-fat processed cheese is added to the broth in small pieces. After the cheese has melted, it is mixed with vegetables.

It is also worth noting that not everyone has the opportunity to dine at home. For many, this meal takes place at work, and since dietary nutrition must be followed constantly, it is better to take something ready with you.

Lunches for work

Casserole

Low-fat cottage cheese is mixed with the protein of one egg, 200 milliliters of milk and 50 g of oatmeal. The mixture is whipped with a blender, then poured into a baking dish. Bake at a temperature of 180 degrees for 20-25 minutes.

Vegetable fritters with beans

In this dish, canned beans act as an addition, and the pancakes themselves are prepared as follows: carrots or zucchini are ground on a grater. Egg and semolina are also added. You can cook pancakes in a dry frying pan or in the oven.

Recipes for working with calculated calories

vegetable rolls

For cooking you will need:

rice paper - 8 sheets;
funchose noodles - 12 g;
chicken fillet - 75 g;
medium carrot - half;
medium cucumber - half;
lettuce - 4 sheets;
greenery;
sesame or olive oil.

The dish is designed for two persons and contains 172 kilocalories per 100 grams of product.

Rice paper is wetted and laid out on a towel to remove excess moisture. The noodles are poured with boiling water and brewed for the time that is written on the package. Boiled breast, carrots and lettuce are cut into strips and put into a bowl. Noodles and butter are also added there. All ingredients are mixed, laid out on rice paper. Rolls are boring. Lunch is ready.

Okroshka

Diet okroshka on kefir is very popular during the hot summer. You can add almost any vegetables to it, and not only kefir, but also mineral water, brine or broths can serve as a dressing. Perfect as a substitute for regular soup.

Recipe for okroshka on kefir with chicken. For cooking, you need the following ingredients:

low-calorie kefir - 2l;
greens - 10 g;
chicken fillet - 2 pcs.;
Bulgarian pepper - 2 pcs.;
cucumber - 2 pcs.;
carrots - 1 pc.;
spices to taste.

Chicken fillet is boiled for 15-20 minutes, after cooking the meat is cooled and chopped with a knife. All vegetables are also cut into cubes. The ingredients are put into a saucepan, poured with kefir. Spices and herbs are added. Diet soup can be served at the table.

Depending on the ingredients and your imagination, the calorie content of okroshka will vary, but 100 grams of soup usually contains no more than 200 kcal.

You can also cook more low-calorie soup based on mineral water. Ingredients for four servings:

mineral water - 1.5 liters;
potatoes in uniforms - 2 pcs.;
fresh cucumber - 1 pc.;
fresh radish - 4 pcs.;
doctor's sausage - 150 g;
boiled chicken egg - 3 pcs.;
low-fat sour cream - 100 g;
low-calorie kefir - 100 ml;
herbs, spices - to taste.

Sausage, cucumber, radish, eggs, peeled potatoes are cut into cubes and poured into a saucepan. Greens are chopped and also added to all ingredients. Spices, sour cream and kefir are brought in, everything is poured with mineral water on top. The soup is thoroughly mixed. Bon appetit!

Dinner

Diet dinner can be a delicious treat in your family. For it, you can use fish, meat, vegetable salads and much more.

The main thing to remember is that the last meal should be no later than three hours before bedtime. If you feel hungry, drink fat-free kefir or a glass of water.

Baked Mackerel

Ingredients per 1 serving. The dish contains 138 kcal per 100 grams of product. For cooking you need:

mackerel - 1 pc.;
fat-free yogurt - 100 g;
half a small orange;
garlic - 2 cloves;
herbs, salt, black pepper - to taste.

Cooking fish is very easy. Mackerel is thoroughly washed, parallel cuts are made on the carcass. The zest is removed from half an orange, the juice is squeezed out. For the marinade, you need to mix yogurt, seasonings, juice and orange zest. Mackerel is smeared with marinade and packed in foil. The dish is prepared for 30 minutes at a temperature of 200 degrees.

Fillet in batter

Ingredients for 2 servings. Such a dietary dinner contains 151 kcal per 100 grams of product. For cooking you need:

chicken fillet - 400 g;
chicken egg - 1.5 pcs.;
rice flour - 3 tbsp;
spices to taste;
mayonnaise sauce - 2 tbsp.

Chicken fillet is washed, cut into pieces for chops, beaten off with a culinary mallet. For the marinade, you need to mix the sauce, spices, crushed garlic. Lubricate the chops with a mixture on both sides, let the meat stand for 15-20 minutes. After, roll the pieces in rice flour, and then in beaten eggs. Fry in mustard or olive oil. As a side dish, canned peas are perfect for this dish.

Looking at the examples of dishes, you can immediately understand that diet food can be tasty and interesting.

For kids

While taking care of your diet, do not forget about the children. Due to the millions of chocolates, sweets, and delicious burgers, hot dogs and pizzas, childhood obesity is an acute problem in our time. Many young mothers will say that fullness in adolescents is normal. However, overweight in childhood will negatively affect the condition of the joints, bones and internal organs in the future.

A diet menu designed for an adult is categorically not suitable for a child's body.

You can imagine the following menu for the week

Monday

Breakfast: semolina pancakes, fruit
Lunch: egg salad with hard cheese, compote
Lunch time: light soup with meat broth, meatballs with buckwheat
Evening: fruit salad, kissel

Breakfast: Oven-cooked omelet, compote
Lunch: vegetable roll
Lunch time: baked potato with liver, vegetable juice
Evening: muesli with dried fruits, tea

Breakfast: seafood salad, natural juice
Lunch: cottage cheese with pieces of fruit or berries
Lunch time: chicken broth, vegetable stew
Evening: cereal porridge, carrot salad

Breakfast: potato pancakes with sour cream
Lunch: fruit smoothie
Lunch time: borsch with chicken broth, a slice of toast bread
Evening: buckwheat porridge with milk

Breakfast: cheesecakes, decoction of herbs
Lunch: fruit, yogurt
Lunch time: fresh cabbage soup, tomato, tea
Evening: cottage cheese with fruit, oatmeal

Of course, you can make a menu for reducing the weight of a child yourself, but it is better to contact a qualified nutritionist who will not only develop a weight loss program, but also add mandatory physical activity and a complex of vitamins to it.

Diet recipes for a slow cooker

A slow cooker is a technical device that has won the love of millions of women all over the planet. With its help, you can easily and quickly prepare dishes of any complexity, while maintaining all the nutritional properties of the products.

Dietary dishes cooked in a slow cooker allow you to lose weight with pleasure. The times when, in order to remove extra pounds, you had to constantly eat boiled vegetables and pickled apples have long sunk into oblivion. Now you can create delicious, healthy, and most importantly low-calorie dishes with the help of a multifunctional kitchen device.

Benefits of using a slow cooker for cooking diet food

Products retain vitamins and nutrients.
Dishes have excellent taste.
No oil is required for cooking.
Constant maintenance of the temperature regime, eliminates the reheating of food.

A slow cooker is a “smart” device that will allow you to eat right even for people with a minimum amount of free time.

Many simple steamer recipes can be found in specialized books and inserts that come with a kitchen assistant.

Buckwheat porridge. Calorie content 335 kcal per 100 g.

For one serving, you only need 125 g of buckwheat and salt to taste.

Cooking buckwheat in a slow cooker is easy. To make the porridge tasty, it must be poured into a bowl and poured with hot water. Put on the “Porridge” mode for 20 minutes.

Lenten cutlets. Calorie content 128 kcal per 100 g.

Ingredients for five servings: 200 g of fresh mushrooms, 100 g of carrots, one glass of rice, half a liter of water, 50 ml of olive oil, crushed breadcrumbs.

Cutlets are prepared as follows: the rice is thoroughly washed and poured into the multicooker bowl, then chopped mushrooms and carrots are added. Add spices and set the slow cooker to cook rice for 30 minutes. After we take out the finished rice, cool and form small cutlets. Before frying, roll the cutlet on both sides in breadcrumbs.

Wheat-pumpkin porridge. Calorie content 104 kcal per 100 g.

For three servings you will need:

peeled pumpkin - 375 g;
washed millet - 100 g;
a pinch of salt;
cane sugar - 2 tablespoons;
butter - 35 g;
glass of water;
milk - 300 ml.

The pumpkin is cut into pieces, crushed to a pulp, fried in a slow cooker for 15 minutes at 160 degrees. To prevent the pumpkin from burning, first add oil to the cooking bowl. After frying, cereals, milk, water, salt, sugar are added to the slow cooker. Everything is thoroughly mixed. In the porridge cooking mode, the dish is cooked for 50 minutes. After the porridge is mixed and remains in the device in the heating mode for another half hour.

pumpkin delight

A great way to diversify the diet menu is to add pumpkin dishes. A wonderful vegetable has a low calorie content - only 25 calories per 100 grams of product, it also contains a large amount of vitamins and fiber.

Recipe Examples

Air porridge

A simple dish will require a minimum amount of time and effort from you. To prepare, you need to cut 0.5 kg of peeled and washed pumpkin into small pieces and put them in a double boiler bowl. Half a glass of water and 150 grams of dried fruits are also added there, everything is sprinkled with sugar on top. Cooking takes place in the "Extinguishing" mode for 40 minutes. When the pumpkin is ready, use a blender to grind all the ingredients. Calorie content: 210 kcal per 100 grams.

pumpkin with honey

For a sweet low-calorie dish you will need: a pound of peeled pumpkin, 200 g of sweet apples, 200 g of natural honey, 100 ml of water.

Cut the pumpkin and apples into slices and put on a baking sheet in the order pumpkin, apples, pumpkin. Top the ingredients with honey and add water. 2 hours in the oven at 160 degrees and your dessert is ready.

Eggplant Recipes

You can please yourself with eggplant dishes, because 100 grams of this vegetable has only 28 kcal.

A popular eggplant recipe for dietary nutrition - casserole. For three servings you will need:

eggplant - 250 g;
half a large sweet pepper;
0.5 medium-sized bulbs;
chicken egg - 1 pc;
fat-free yogurt - 50 ml;
one clove of garlic;
olive oil - 0.5 tsp

Eggplant should be cut into circles, pepper and onion - into rings, and garlic into slices. The egg is beaten with yogurt and spices. Pour the oil into the bottom of the baking bowl and iron the vegetables in rows. Pour the mixture into a slow cooker and bake for an hour at a temperature of 100 degrees. 100 grams of the dish contains only 44 kcal.

You can also make juicy eggplants cutlets, which will perfectly replace meat "brothers".

To prepare four servings of cutlets, you will need the following ingredients:

eggplant - 0.5 kg;
hard cheese - 50 g;
chicken egg - 1 pc.;
garlic - 1.5 cloves;
white bread - 50 g;
breadcrumbs - 50 g.

Eggplants are chopped with a knife and fried in a pan. Cheese and garlic are rubbed on a fine grater and added to the cooled eggplant. An egg and bread, previously soaked in water or milk, is also added to the minced meat. The mixture is salted, spices and crackers are added. Everything is thoroughly mixed. Cutlets are formed from the finished minced meat and fried in a pan on both sides.

Dishes with zucchini

With any low-calorie diet, zucchini is used, since they contain only 17 kcal per 100 grams of fresh vegetable.

Some people follow a separate squash diet for weight loss. During this diet, you can throw off 5 kilograms per week.

Recipes with calories from zucchini:

Easiest way to cook zucchini for a couple. The vegetable is cut into rings and laid out in a slow cooker. 15 minutes on the "Steaming" mode and dinner is ready.

Such a zucchini dish contains only 9 kcal per 100 grams.

Zucchini cream soup

To prepare five servings, you will need: half an onion and a carrot, a pinch of cumin, 15 g of butter, a pound of peeled zucchini, half a liter of low-fat broth, herbs and spices to taste.

Oil is melted in a saucepan, first chopped onions and carrots are laid out there. Then chopped zucchini and spices are added. Roasting of all ingredients lasts 5 minutes. The broth pours in. Cook the soup until the zucchini becomes soft. After cooking, the dish is whipped with a blender, sprinkled with herbs before serving. Calorie content 34 kcal per 100 g.

Diet salads

Many people know that salads are not just a hearty dish for the festive table, but also a wonderful tool for fighting extra pounds. Of course, Olivier and similar salads cannot be attributed to dietary salads, since they usually contain heavy foods.

Dietary salads are made from easy-to-digest and assimilated vegetables and fruits that are low in calories and fat. Such food is quickly prepared, and most importantly, it allows you to lose those extra pounds in a short time. Simple recipes will help you not to spend a lot of time on cooking, but to enjoy life.

Salad with cabbage "Simple" known to many since childhood. For him you will need:

fresh white cabbage - 250 g;
carrots - 1 pc.;
apple - 1 pc.;
greenery;
olive oil;
spices to taste.

The first step is to peel all vegetables and fruits from the peel and seeds. Cabbage is finely chopped, and carrots and apples are chopped on a fine grater. All ingredients are mixed with spices and oil. Bon appetit!

If you want a more “essential” snack, then you can cook a diet chicken salad. For example, "Warm salad with chicken fillet and vegetables". It has a low calorie content and perfectly satisfies hunger.

For cooking you will need:

chicken fillet - 220 g;
garlic - 1 clove;
tomato - 1 pc.;
celery - 30 g;
sweet pepper - 150 g;
olive oil - 2 tsp;
sea salt - 2 g.

It is very easy to prepare it. Vegetables should be thoroughly washed and cut into strips. Boil the chicken fillet, cool, and then chop with a knife.

Add oil, vegetables and garlic to a heated pan. Slightly let it go, add chicken. You need to fry the salad for 7 minutes, a minute before cooking, add greens and spices.

Salad can be served not only as an appetizer, but also as a main dish.

Bakery

Even a strong-willed person will want to “break loose” from the diet and eat a cake, pastry or bun at a holiday. But nothing terrible will happen if the delicacy is baked according to the recipe for weight loss. Diet baking is a great way to please yourself and diversify your nutrition program.

Simple recipes for goodies for weight loss:

Pie "Curd"

In order to prepare a delicious pie, you need to take half a kilogram of low-fat cottage cheese, three tablespoons of semolina, sugar, 30 g of buckwheat flour, three chicken eggs.

First you need to knead the cottage cheese with semolina, flour and sugar. Fold in the beaten egg whites into the batter. Dough is laid out on a baking sheet, future pastries can be decorated with fruits or berries on top. Bake for 35 minutes at 180 degrees. 100 grams of dessert contains 137 kcal.

Brownie with chocolate

For dessert you need: 250 g of dark chocolate, 200 g of low-fat cottage cheese, 5 chicken eggs, 150 g of rice and wheat flour, 50 g of cocoa, 120 g of nuts. To improve the taste, you can add cinnamon, vanillin and sugar to the dough.

To make brownies, you first need to melt the chocolate in a water bath, and then mix it with cottage cheese, beaten egg whites, cocoa, as well as sifted flour and chopped nuts. The base is ready.

The mixture is laid out in a baking dish, placed in an oven preheated to 180 degrees for 30 minutes. 100 grams of baking contains 324 kcal.

Diet baking can become the basis of a diet for weight loss. Eat tasty and surprise others with an ideal figure.

desserts

During weight loss, you should not deny yourself delicacies. Many recipes for diet desserts will allow you to diversify the menu and become excellent snacks between main meals.

An excellent substitute for classic sweets will be jelly. You can cook it in different ways, so this dessert will not get bored.

To prepare a low-calorie jelly-based dessert, you will need the following ingredients:

low calorie sour cream - 800 g;
gelatin - 30 g;
cane sugar - 200 g;
fruit to taste - 150 g.

Making jelly is very easy. Gelatin is dissolved in warm water, then thoroughly mixed with sour cream and sugar. Half of the resulting mixture is poured into a plate. Pieces of fruit are laid out in it. The rest of the sour cream-gelatin mass is added.

The dish must be placed in the refrigerator for 8 hours.

A delicious dessert contains only 140 kcal per 100 grams of product.

Useful desserts during the diet will be baked fruits. There is only one way to prepare such a delicacy - they need to be baked in the oven. Apples, pears in combination with citrus fruits will delight you during a tough diet, because 100 grams of the dish contains about 75 kcal.

Of course, do not forget about fruit salads. Eating such a low-calorie dessert for lunch will give you the necessary portion of energy for the whole day.

For a salad, you can use any berries and fruits, but do not forget that a serving for one meal should not exceed the size of the palm of your hand.

Diet recipes from cottage cheese

Cottage cheese is one of the most popular products among those who want to lose weight. It is included in almost all developed diet programs, as it allows you to saturate the body and contains a large amount of nutrients.

Cheesecakes, pies, smoothies - all these dishes can be found in weight loss nutrition programs. Based on fat-free cottage cheese, they carry a minimum amount of calories and allow you to quickly get rid of extra pounds.

You can use cottage cheese in different ways: simply mixing it with herbs or fruits, baking, whipping in a blender, adding to salads and main dishes. In any case, it will not bring any harm to your figure.

Nutritionists advise during the diet to use cottage cheese with different percentages of fat.

An example of dietary sweets with cottage cheese:

Cake

For cooking you will need: a pound of low-fat cottage cheese, two tablespoons of sugar, 1 pack of gelatin, fruits to taste.

Cottage cheese is mixed with sugar with a blender, dissolved gelatin and pieces of fruit are added to them. Everything is thoroughly mixed. The mixture is laid out in molds for muffins, and put in the refrigerator for 8 hours.

Such a dish can be prepared not only as a dessert, but also as a main dish. To do this, replace fruits with vegetables, and sugar with salt and spices.

cocktails

On the basis of cottage cheese, you can also make nutritious diet smoothies.

It is important to know that you cannot completely replace regular food with smoothies. A wonderful drink can be consumed only twice a day.

Even a child can make smoothies, and it is not necessary to make drinks based on cottage cheese. Cocktails are mixed from milk, curdled milk, yoghurts and juices.

Rules for making diet smoothies

Only fresh and low-calorie foods are selected.
Ice "steals" the taste of berries and fruits. If you want to drink a cold drink, you can simply chill the ingredients before preparing.
It is better to dilute the finished cocktail with juices or fermented milk products.
Do not put sugar or its substitutes in smoothies.

Slimming Cocktail Recipes

Mix two tablespoons of blackcurrant with 50 grams of cottage cheese. Pour the mixture with a glass of pineapple juice, add a spoonful of honey. Calorie content - 94 kcal per 100 ml.
4 strawberries, 50 g banana, 100 ml kefir, beat one tablespoon of steamed oatmeal with a blender. Sprinkle the top with chopped walnuts. Calorie content - 99 kcal per 100 ml.

There are many ready-made smoothie recipes for weight loss, but you can always come up with your own smoothie.

Diet Recipe Books

Of course, it is impossible to list all possible weight loss recipes, but the best of them are collected in the following books:

"Recipes. Diet and Vegetarian Meals”;
“Modern food. Desserts for losing weight";
“Modern food. We eat and lose weight";
"We lose weight with taste."

The books outline all the principles of proper nutrition for weight loss. Also in these publications you can find calorie tables.

In Italy, such porridge is prepared both as an independent dish and with various side dishes; in our country, its analogue is hominy.

You will need:

150 g corn grits
200 g cottage cheese
A bunch of any greens
3 garlic cloves
1 st. l. sour cream
1 st. l. olive oil
Tomato sauce to taste

Cottage cheese polenta

We cook porridge at the rate of 1: 2 with water with the addition of olive oil. We mix the cottage cheese with sour cream, finely chopped herbs, squeeze the garlic. We can vary the taste as you wish.

Serve polenta in layers - put a layer of porridge on a plate, a layer of cottage cheese, then tomato sauce and again porridge.

Braised broccoli with cinnamon - 250 kcal

You will need:

1 head of cabbage
3 tomatoes
1 bulb
3 garlic cloves
Lemon or orange peel
15 pitted olives
5 sun-dried tomatoes for spice
1 cinnamon stick

Spicy Broccoli Stew

We fry the onion and garlic in olive oil, we also send the head of cabbage disassembled into inflorescences and blanched tomatoes there.

Salt, pepper, add lemon zest, put a cinnamon stick in the pan. Cooking 20 minutes. Serve with sun-dried tomatoes and olives.

Buckwheat cutlets with champignons - 150 kcal

You will need:

A glass of buckwheat
200 g champignons
1 bulb
bunch of greenery
Spices to taste
Black pepper
Salt

Buckwheat tunics

5+ desserts under 200 calories

Diet vegan charlotte - 112 kcal

You will need:

A glass of wheat flour
1 tsp soda
2 tbsp. l. lemon juice
20 g sugar
0.5 tsp ground cinnamon
A pinch of ground ginger
0.5 cups of water
Frozen cherry packaging
1 st. l. vegetable oil

False charlotte with cherries

Mix soda, flour, sugar, ginger and cinnamon. You can add a little vanilla if you like.

Cherries, without defrosting, combine with butter and lemon juice. Pour water into it and mix with flour. Leave the dough for 10 minutes until bubbles appear.

We bake for 40 minutes at a temperature of 180-200 degrees.

Tip: You can replace the water in the recipe with low-fat milk.

Cookies with oatmeal and carrots - 90 kcal / piece

You will need:

1 carrot
1/3 cup rye flour
A glass of oatmeal
100 g any nuts
50 g raisins
3 art. l. maple syrup
0.5 tsp dry ginger root
0.5 tsp baking powder for dough

Carrot oatmeal cookies

We rub the carrots on a fine grater. We crush nuts. We connect the components.

We spread a tablespoon on a baking sheet covered with paper and bake for 20 minutes at a temperature of 180 degrees.

Banana ice cream - 110 kcal

You will need:

1 small banana
50 g yogurt
pinch of cinnamon
teaspoon of honey

Homemade banana ice cream

We cut and send for 3-4 hours in the freezer. We interrupt with a blender with the rest of the ingredients and enjoy the taste.

Granita with apples - 150 kcal

You will need:

100 g sugar
3 large apples
Two glasses of water
1 lemon

apple granite

Mix the lemon zest with sugar and water, heat in a saucepan until the sugar melts.

Peel the apples, cut into cubes, add to the pan and simmer for another five minutes. Then we beat everything in a blender with lemon juice. We send it to the refrigerator for an hour.

Mix and freeze again. So repeat 2-3 times until a homogeneous consistency is obtained.

Diet candies from prunes - 40 kcal / piece

You will need:

100 g pitted prunes
Juice of half an orange
1 st. l. cocoa
30 g chopped nuts

diet candy

Grind prunes with cocoa and orange juice in a blender. We chop the nuts.

We roll balls from prunes, roll in nuts and freeze.

You will find even more recipes for diet baking in the article.

The best way to lose weight is a healthy diet. 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. All the cuisines of the world have great diet recipes for losing weight 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 quantities. 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, stewed mushrooms, carrot and cabbage salad, berry yogurt are suitable for dinner.
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. 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 meatballs. Evening - stewed fish, vegetable salad.
Friday. Breakfast rice porridge with low-fat milk, dried fruits, coffee. Lunch - vegetable soup, a serving 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. Lunch vegetable soup with chicken broth, turkey fillet, vinaigrette. Baked chicken breast, vegetable salad for dinner.
Sunday. Breakfast - oatmeal with milk, any fruit, tea. Lunch - buckwheat soup on 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 are ideal for a 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 of the curd mass, sauce, 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, seasonings.
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 squids in sour cream sauce (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 the onion in vegetable oil 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 recipes for diet quick meals 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. Check out some interesting low calorie weight loss recipes 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 onion. 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 courses

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 cod fillet with Provence herbs, spices, roll 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 a 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.

Cut cucumbers into slices, onions into 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.
Pour the mixture into 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

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