Nourishing diet dinners: recipes.

Diet dishes for breakfast, lunch and dinner - will not help you become slim if you take high-calorie snacks between them with something sweet or fatty and sweet. In general, nutritionists recommend that snacks and full breakfasts and lunches weigh no more than 300 kcal, although for lunch you can exceed the limit, but only slightly, up to about 500 kcal. Diet dishes, used as a snack, can be a glass of kefir (but only low-fat), fruits and vegetables. By the way, vegetables and fruits should be included in main meals. It is best to prepare vegetable salads from tomatoes, bell peppers, and lettuce.

Energy breakfast 325 kcal

Diet dishes for breakfast they can be very tasty and not at all harmful. So, breakfast can consist of 2 slices of grain bread, from which you can make toast, curd cream from cottage cheese and herbs, an omelet from 2 eggs and skim milk, and a piece of cheese. Instead of an omelet, you can boil an egg. Bread can be replaced with a wheat bun. For breakfast, you can eat a cup of cereal with dried fruits and milk. For breakfast, you can make a berry milkshake from milk, raspberries or strawberries, one-fourth of a banana and one-fourth of cottage cheese. Milk and cottage cheese should be low-fat.

Lunch at 475 kcal

Diet dishes for lunch they can be a plate of soup, but not fatty, for which you need to remove the frozen fat from the soup, a salad and two slices of grain bread. A good lunch would be steamed fish, topped with orange or pomegranate juice. Fish can also be cooked in the oven. Spaghetti is also suitable for lunch, only made from durum wheat - 200 g of spaghetti, 200 g of stewed cabbage or cauliflower, maybe broccoli, tomato sauce and half a cup of beans. You can prepare a rice salad with 1 tsp. sesame oil, 1 cup chopped broccoli.

Dinner weighing 410 kcal

The energy value of dinner should not exceed 400 kcal. You can make a hearty broccoli and lentil salad. Take 1/3 cup of boiled lentils and mix with chopped broccoli. Add half a tomato, also finely chopped. As a salad dressing, you can use orange juice, olive oil, pepper and salt. Diet dishes dinner may even include buns. You can make a sandwich with chicken, lettuce and tomatoes. Or you can prepare a salad from canned tuna - half a can of fish, one-fourth each of grated carrots and celery. The mixture is placed between the bun slices, and a slice of cheese is placed on top.

Proper diet

Everyone has their own diet. You cannot force a person to eat this or that diet. You need to eat when a feeling of hunger arises, the main thing is that it is not deceptive. If you eat just like that without feeling hungry, you can easily overeat. You need to snack more often so you need fewer calories. during the main meal. Snacks should not be sweets. But if it is not yet possible to give up what you are used to, you need to make sure that you do not snack on anything other than sweets. Portion sizes need to be controlled. You never need to add more.

Good and bad snacks

Snacking can be good or bad. Thus, cheese is considered a bad snack, especially frequent, since it contains about 75% fat. You can snack on cheese made from crushed milk or feta cheese. A good snack is cottage cheese, but only low-fat. Yogurts are considered bad snacks because they contain added sucrose. It is better to replace yogurt with berries and cottage cheese. Dried apricots and other dried fruits are a good option, as are nuts. Instead of nuts, which are difficult to digest, you can snack on unroasted, unsalted popcorn.

Say “No!” tasteless food, starvation diets and monotonous nutrition! We present recipes for healthy breakfasts, lunches and dinners that will make your mouth water and want to be prepared immediately!

Food is indispensable for any person on earth, because everything necessary to maintain the health and development of the body is “extracted” from it. Trends of the 21st century have led to the fact that food has become a cult: a huge number of shops, cafes, restaurants, and stalls with “goodies” 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 properly, 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 diet recipes for weight loss that will satisfy the needs of women, men and children.

Many people perceive dietary food as part of treatment after an illness, but this is not the case. Healthy eating is a great way to tidy up your body, remove 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 with plant 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 contains a large amount of meat, potatoes, bread, flour products, and also sweets. This diet is familiar to us, but it harms not only our body, but also our figure.

What to eat properly

There are many theories about what you should eat. All of them are based on judgments about the nutrition of our ancestors. People's opinions have divided them into those who believe that previously people ate only vegetarian foods, and those who adhere to meat foods - meat eaters. In any case, everyone believes that he is right and such discussions have been going on for decades.

Dietary cuisine is a balanced and moderate set 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.

Creating a diet for weight loss

The principles on which the weight loss diet is based:

Calorie balance. An important factor when drawing up 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, which 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 preparing a diet, you need to adhere to the system: how many calories you consume, how many calories you burn. An active lifestyle allows you to control the constant “destruction” of fat, and dietary nutrition contributes to more effective weight loss.
Diversity. You should always stick to a balanced diet. Man is an omnivore, and for a normal life he requires a complete and high-quality diet. You should not get hung up on vegetarianism, meat-eating or fruitarianism.
NO to overeating! The first step to losing weight is to accustom your body to eating small portions of food. According to the rules of dietetics, one serving does not exceed 200-350 g for main meals, and for snacks - 50-150 g.

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

Nutrition with calorie counting

When developing a diet regimen, you should keep calories in mind. Calories are essential for the human body. They help breathing function, pump blood through vessels, work organs, and so on.

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

One gram of protein contains 4 calories;
one gram of fat has 9 calories;
one gram of carbohydrates – 4 calories;
One gram of alcohol contains 7 calories.

Although alcoholic beverages contain calories, they are not nutritious.

To choose a diet menu for yourself, you must first determine the amount of calories your body needs. Calculating them is simple: one calorie per hour per kilogram of weight. 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.

Products to forget about

In their desire to lose weight, some people torture themselves with hunger. It is absolutely impossible to do this. By developing a menu for the week with calculated calories, you will eat right without harming your body and getting an ideal figure.

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

bakery products;
sweet;
pork, goose and duck meat, bacon, lamb;
vegetable and butter, margarine;
fatty dairy and fermented milk products;
potato;
store-bought 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 you won’t be able to put your body in order with them either.

Vegetarian Recipes

Vegetarianism is a diet in which a person completely or partially refuses to consume animal products. There are a great many 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 plant ingredients is also increasing. For example:

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

A dietary dessert for 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 simple to prepare. The pumpkin is cut into cubes and baked in the oven at 180 degrees. After cooking, the pumpkin is crushed into puree, cinnamon and sugar are added to it. Place half of the pumpkin mixture in a deep bowl and add jam as the next layer. Next, the remaining puree is evenly distributed over the surface. The dish goes into 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.

To prepare the soup, first finely chop all the vegetables. The ingredients are placed in water and placed on fire. To make the broth more golden, you can fry the onion a little in olive oil. Onions also go with vegetables. The soup should boil for about ten minutes. After time has passed, reduce the heat and cover the pan with a lid. Vegetables simmer over low heat for another 30-40 minutes.

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

Dietary recipes for weight loss at home

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

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

When preparing and eating according to the dietary menu, you need to consider the following recommendations:

You need to eat slowly and calmly. Chewing food thoroughly ensures complete absorption of all necessary elements.
The dish should have an attractive appearance and pleasant taste.
Constantly dilute your diet with various vegetables and fruits.
Dairy products are eaten separately from main dishes.
Should only be prepared for one time.
Three hours before bedtime you should not eat anything.
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 preparation must be fresh and clean.

Essential foods for the diet

When preparing meals for weight loss, it is worth remembering a few products that will help you fight extra pounds:

Boiled eggs. A regular 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 from childhood, cabbage normalizes the intestinal microflora, promoting proper digestion.
Low calorie yogurt. The dairy product will not only help you satisfy your hunger during snacks at work, but will also be an excellent salad dressing.
Barley. These grains contain a large amount of fiber, which is so necessary for weight loss. It helps improve metabolism and also creates a feeling of fullness.
Legumes. A large number of antioxidants contained in beans will charge the body for new achievements.
Flax-seed. Ground flaxseed will help you quickly lose 2-3 kilograms in a week. The fiber-rich product is added in small portions to cereals or yoghurts.
Celery. A wonderful vegetable that everyone who is losing weight has heard about. Celery rejuvenates the body's cells, helps normalize digestion, and contains many useful vitamins, minerals and a minimum of calories.
Chicken fillet. The most popular lean protein is the best product for dietary nutrition.
Avocado. A healthy fruit that will fill the body with fats, minerals and vitamins, but you should not abuse it. The norm for 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 extra pounds in just a month.

Recipes with counted calories for home cooking

Of course, you can follow a dietary diet 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 quietly replaced with low-calorie ones. An example of homemade cutlet recipes with calories counted:

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. onions, 1 pc. celery, 150 g hard cheese, 2 tbsp. mayonnaise sauce, 2 chicken eggs, spices to taste, water for a double boiler 150 ml.

Finely grated onion, celery stalk, and cheese are added to the minced chicken. All ingredients are mixed, eggs and spices are added there. Small cutlets are formed from the finished mass and placed in a double boiler. The dish is ready in 25-30 minutes.

Pollock fish cutlets. Calorie content 180 kcal per 100 g.

To make five servings of cutlets, you will need the following ingredients: 700 g pollock fillet, 150 g crustless toast bread, one chicken egg, 5 tbsp. premium flour, 70 g of 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. Then the egg and spices are added. Small cutlets are molded from the resulting minced meat and placed in a hot frying pan. The 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.

Home-cooked, low-calorie diet meals will help you control the nutrition of everyone in your household.

Recipes for every day

If you decide to switch to a dietary diet, it is best to immediately develop a full menu for the week. This approach will help save time searching for the right recipes, and you will also be able to 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. Example of a weekly diet:

Monday at 500 calories

Morning: two chicken whites, half a grapefruit
Lunch: 200 g fresh vegetables
Day: 150 g boiled chicken fillet, 150 g vegetables
Afternoon 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 steamed beef, sweet pepper

Wednesday at 500 calories

Morning: local fruit salad with yoghurt dressing, egg white omelette
Day: 250-300 g boiled chicken with red or brown rice
Evening: a glass of low-calorie kefir, 150 g beet salad, 100 g steamed fish

1000 Calorie Thursday

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

800 Calorie Friday

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

Saturday at 1200 calories

Morning: oven-baked egg white omelette, tea or coffee
Lunch: 100 g cabbage salad
Day: 200 ml vegetable soup, 100 g boiled chicken fillet, 70 g fresh vegetables
Afternoon snack: fruit, 50 g hard cheese
Evening: 200 g baked fish with vegetables

1000 Calorie Sunday

Morning: boiled egg, 100 g fresh vegetables
Lunch: 100 g fruit salad
Day: low-fat cream soup, slice of toast bread, 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 clean water per day.

Breakfast

A few examples of dietary breakfast:

1. Oatmeal is a great breakfast. This wonderful porridge contains complex carbohydrates that will help you fill up and get the right “dose” of energy.

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

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

Porridge is prepared in three ways:

cook over a fire in the usual way, but without adding butter or milk;
pour boiling water over the flakes for 8 minutes;
steam.

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

4. Low-fat cottage cheese with fruits or herbs will perfectly complement your diet.

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

If you don’t want to calculate the calorie content of each dish yourself, 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 – 1.5 tsp;
ground almonds – 15 g;
egg – 1 pc.;
cream 33% - 1 tbsp;
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 the pancakes, you first need to peel and slice the pears and place them in a saucepan. Pour 500 milliliters of water over the pieces, add sugar, nutmeg, cardamom, cinnamon, vanilla. Bring to a boil and reduce flame temperature. Leave the pears on low heat for 40 minutes. Beat eggs with cream, add grated pumpkin, semolina, rice flour, almonds. Mix everything carefully and let the dough rest.

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

Dinner

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

Stew in a pot

It is very simple to prepare: several pieces of meat are cut and placed at the bottom of the pot. It is covered with zucchini, cabbage, herbs, peppers or tomatoes on top. Everything is filled with low-fat kefir, so that it does not reach the edge by one phalanx of the finger. Afterwards the pot is placed in an oven preheated to 180 degrees. After 40 minutes, lunch is ready.

Dietary analogue of creamy puree soup - cheese soup

Vegetables are stewed in olive oil. After stewing, add low-fat processed cheese in small pieces to the broth. 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 occurs at work, and since dietary nutrition must be adhered to constantly, it is better to take something ready-made with you.

Lunches for work

Casserole

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

Vegetable pancakes with beans

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

Recipes for working with calculated calories

Vegetable rolls

For preparation you will need:

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

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

The rice paper is moistened and placed on a towel to remove excess moisture. The noodles are poured with boiling water and brewed for the time indicated on the package. Boiled breast, carrots and lettuce are cut into strips and placed in a bowl. Noodles and oil are also added there. All ingredients are mixed and laid out on rice paper. The rolls are crowded together. Lunch is ready.

Okroshka

Diet okroshka made with kefir is extremely 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 for replacing regular soup.

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

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

The 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 placed in a saucepan and poured with kefir. Spices and herbs are added. Diet soup can be served.

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 even more low-calorie soup based on mineral water. Ingredients for four servings:

mineral water – 1.5 liters;
jacket potatoes – 2 pcs.;
fresh cucumber – 1 pc.;
fresh radishes – 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, radishes, eggs, peeled potatoes are cut into cubes and poured into a pan. The greens are chopped and also added to all ingredients. Spices, sour cream and kefir are added, and mineral water is poured on top. The soup is thoroughly mixed. Bon appetit!

Dinner

A diet dinner can be a delicious treat for your family. You can use fish, meat, vegetable salads and much more for it.

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

Baked mackerel

Ingredients for 1 serving. The dish contains 138 kcal per 100 grams of product. To prepare you need:

mackerel – 1 piece;
low-fat yogurt – 100 g;
half a small orange;
garlic – 2 cloves;
greens, salt, black pepper - to taste.

Cooking fish is very simple. The mackerel is thoroughly washed, and parallel cuts are made on the carcass. The zest is removed from half an orange and the juice is squeezed out. For the marinade, mix yogurt, seasonings, juice and orange zest. The mackerel is coated 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. This dietary dinner contains 151 kcal per 100 grams of product. To prepare you need:

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

The chicken fillet is washed, cut into pieces for chops, and beaten with a culinary hammer. For the marinade you need to mix the sauce, spices, crushed garlic. Brush the mixture on both sides of the chops and let the meat stand for 15-20 minutes. Afterwards, roll the pieces in rice flour and then in beaten eggs. Fry in mustard or olive oil. Canned peas are perfect as a side dish for this dish.

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

For children

When dealing with your nutrition, do not forget about your children. Due to millions of types of chocolate, candies, as well as delicious burgers, hot dogs and pizza, the problem of childhood obesity has become acute in our time. Many young mothers will say that obesity in teenagers is normal. However, excess weight in childhood will negatively affect the condition of joints, bones and internal organs in the future.

A dietary menu designed for an adult is absolutely not suitable for a child’s body.

Can you 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, jelly

Breakfast: baked omelette, compote
Lunch: vegetable roll
Lunch time: baked potatoes 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: borscht with chicken broth, a slice of toast bread
Evening: buckwheat porridge with milk

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

Of course, you can create a menu for reducing your child’s weight 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.

Dietary recipes for a slow cooker

The multicooker 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 food.

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

Advantages of using a multicooker for preparing diet food

Products retain vitamins and nutrients.
The dishes have excellent taste.
No oil required for cooking.
Constantly maintaining the temperature allows you to avoid reheating food.

A multicooker is a “smart” device that will allow you to eat healthy 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 your kitchen aid.

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 couldn't be easier. To make the porridge tasty, you need to pour it into a bowl and fill it with hot water. Set to “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, a handful of breadcrumbs.

The 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 multicooker to cook rice for 30 minutes. Then we take out the cooked rice, cool it and form small cutlets. Before frying, roll the cutlet in breadcrumbs on both sides.

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 tbsp;
butter – 35 g;
glass of water;
milk – 300 ml.

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

Pumpkin Delight

A great way to diversify your diet menu is to add pumpkin dishes. This wonderful vegetable has a low calorie content - only 25 calories per 100 grams of product, and 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, cut 0.5 kg of peeled and washed pumpkin into small pieces and place in a steamer bowl. Half a glass of water and 150 grams of dried fruits are added there, everything is sprinkled with sugar on top. Cooking takes place in the “Stew” 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: half a kilo 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 place them on a baking sheet in the order pumpkin, apples, pumpkin. Pour honey on top of the ingredients and add water. 2 hours in the oven at 160 degrees and your dessert is ready.

Eggplant Recipes

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

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 onions;
chicken egg – 1 piece;
low-fat yogurt – 50 ml;
one clove of garlic;
olive oil – 0.5 tsp.

The eggplant should be cut into slices, the peppers and onions into rings, and the garlic into slices. The egg is beaten with yogurt and spices. Pour oil into the bottom of the baking bowl and smooth out the vegetables in rows. Pour the mixture into a slow cooker and bake for an hour at 100 degrees. 100 grams of the dish contains only 44 kcal.

You can also make juicy eggplants cutlets, which are an excellent substitute for their meat “brothers”.

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

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

The eggplants are chopped with a knife and fried in a frying pan. Cheese and garlic are grated on a fine grater and added to the cooled eggplants. Eggs and bread, previously soaked in water or milk, are also added to the minced meat. The mixture is salted, spices and crackers are added. Everything is thoroughly mixed. Cutlets are formed from the prepared minced meat and fried in a frying pan on both sides.

Dishes with zucchini

For any low-calorie diet, zucchini is used, since it contains only 17 kcal per 100 grams of fresh vegetable.

Some people follow a separate zucchini diet for weight loss. With this diet, you can lose 5 kilograms in a week.

Recipes with zucchini calories:

The easiest way to cook zucchini for a couple. The vegetable is cut into rings and placed in a slow cooker. 15 minutes on the “Steam” mode and dinner is ready.

This 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, half a kilo of peeled zucchini, half a liter of low-fat broth, herbs and spices to taste.

Melt the butter in a saucepan, first add chopped onions and carrots. Then chopped zucchini and spices are added. Frying all ingredients lasts 5 minutes. The broth is poured in. Cook the soup until the zucchini becomes soft. After cooking, the dish is whipped with a blender and 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 holiday table, but also a wonderful way to combat extra pounds. Of course, “Olivier” and similar salads cannot be classified as dietary salads, since they usually contain heavy foods.

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

Cabbage salad “Simple” known to many since childhood. For it 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 clean all vegetables and fruits from peels and seeds. The cabbage is finely chopped, and the carrots and apple are chopped on a fine grater. All ingredients are mixed with spices and oil. Bon appetit!

If you want a more “substantial” snack, you can prepare a diet chicken salad. For example, “Warm salad with chicken fillet and vegetables”. It is low in calories and perfectly satisfies hunger.

For preparation 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's very easy to prepare. Vegetables must 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 frying pan. Let it simmer a little and add the chicken. Fry the salad for 7 minutes, add herbs and spices a minute before readiness.

The 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” the diet and eat a cake, pastry or bun at a holiday. But nothing bad will happen if the delicacy is baked according to a recipe for weight loss. Diet baking is a great way to please yourself and diversify your nutrition program.

Simple recipes for delicacies for weight loss:

Cottage cheese pie

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. Add beaten egg whites to the dough. The dough is laid out on a baking sheet; future baked goods 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 dark chocolate, 200 g low-fat cottage cheese, 5 chicken eggs, 150 g rice-wheat flour, 50 g cocoa, 120 g 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 placed in a baking dish and placed in an oven preheated at 180 degrees for 30 minutes. 100 grams of baked goods contains 324 kcal.

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

Dessert

While losing weight, you should not deny yourself treats. Many recipes for dietary desserts will allow you to diversify your menu and will be excellent snacks between main meals.

An excellent substitute for classic sweets will be jelly. You can prepare it in different ways, so you won’t get tired of this dessert.

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 simple. 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 placed in it. The rest of the sour cream and gelatin mass is added.

The dish must be refrigerated for 8 hours.

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

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

Of course, don't forget about fruit salads. Eating this low-calorie dessert for lunch will give you the energy you need for the whole day.

You can use any berries and fruits for the salad, but do not forget that the portion for one meal should not exceed the size of your palm.

Dietary 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 dietary programs, as it allows you to saturate the body and contains a large amount of useful substances.

Cheesecakes, pies, smoothies - all these dishes can be found in nutrition programs for weight loss. Based on low-fat cottage cheese, they contain a minimal 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 it, whipping it in a blender, adding it to salads and main dishes. In any case, it will not do any harm to your figure.

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

An example of a dietary sweet with cottage cheese:

Cake

To prepare you will need: half a kilo of low-fat cottage cheese, two tablespoons of sugar, 1 pack of gelatin, fruit to taste.

The cottage cheese is mixed with sugar using a blender, dissolved gelatin and pieces of fruit are added. Mix everything thoroughly. Place the mixture into muffin tins and refrigerate for 8 hours.

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

Cocktails

You can also make nutritious dietary smoothies based on cottage cheese.

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

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

Rules for preparing 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.
Sugar or sugar substitutes should not be added to smoothies.

Cocktail recipes for weight loss

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, one tablespoon of steamed oatmeal, beat in a blender. Sprinkle ground walnuts on top. 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.

Books of diet recipes

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

"Recipes. Dietary and vegetarian dishes";
“Modern food. Desserts for those losing weight";
“Modern food. We eat and lose weight”;
“We lose weight with style.”

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

An important role for weight loss is played by the right lunch, or rather the dishes that a person eats at this time. That is why nutritionists recommend choosing certain foods that help speed up fat burning.

The right lunch for weight loss: does it matter^

Few people know that in the period from 11 to 15.00 the active process of producing certain enzymes in the body begins: they speed up processing and facilitate the absorption of food, so at such a time the body needs energy more than ever, which can only be obtained from foods.

Many people ask: is it necessary to have lunch to lose weight? It is important to clarify one point here: if food does not enter the stomach at the right time, metabolism slows down, because. the body is forced to reduce energy expenditure. Also, if there is a systematic malnutrition, eating rice will “earn” an ulcer or gastritis, so lunch is the most important condition for proper weight loss.

What should a proper lunch be like?

A proper lunch for weight loss should include dishes containing the following substances:

Slow carbohydrates: they replenish energy reserves and quickly satisfy your appetite. Contained in cereals, vegetables, fruits, durum wheat pasta, whole turf bread and bran;
Proteins: strengthen muscles, create a feeling of satiety, reduce cravings for sweets. You can cook baked or boiled meat or fish, eat cottage cheese or boiled eggs;
Fiber: it cleanses the intestines and speeds up metabolism. Present mainly in fruits and vegetables.

It is these products that are the basis of proper nutrition at lunch, because... they have only positive effects on the body.

What to eat for lunch to lose weight: list of products and recipes ^

The right lunch for weight loss: reviews, recipes

What can you eat for lunch when losing weight?

The most suitable and satisfying dishes for lunch are low-fat borscht and soups, vegetable salads, boiled pasta, boiled or stewed lean meat, baked fish, mushrooms, and seafood.

You should not eat fatty and high-calorie foods: they slow down metabolism, and, for example, meat with a high fat content (pork or lamb) can provoke rotting processes in the intestines.

The healthiest lunch for weight loss: menu

To completely satisfy the body's need for energy, you can prepare the following dishes for lunch:

Vegetable soup (with lentils, celery or broccoli);
Vegetable salad: it must be seasoned only with lemon juice or olive oil;
150 g of baked lean fish or the same amount of meat;
Tea, compote or fruit juice without sugar.

Lunch for losing belly fat

For those who want to remove excess fat in the abdominal area, it is recommended to focus on vegetables and limit the calorie content of the meal to 200-300 kcal. An example of a proper lunch for losing weight:

150 g vegetable salad;
2 steam cutlets;
Coffee or tea without added sugar.

Proper lunch at work

In most cases, working people prefer to eat in cafes or restaurants, but such establishments often offer high-calorie and unhealthy dishes. Even simple salads can be like this, and here it’s all about the dressing: as a rule, fatty or hot sauces are used for this, which do not bring any benefit to your health and figure. How to replace lunch at the office when losing weight:

It is best to eat hot dishes at this time: even if you order them in public catering, they are unlikely to be high in calories, because... prepared from a standard set of products. The only exceptions are soups made with fatty meat broths: they should be avoided;
Instead of eating yoghurt, chocolate or buns, it is best to snack on fruits or berries if you cannot have a full lunch.

Light lunch for weight loss

As a rule, the need for a light lunch arises among people who want to lose weight. Here it is worth considering that you can eat any low-calorie foods, but in limited quantities so that you remain a little hungry after eating. You should exclude flour products, sweets, fatty foods and smoked foods from your diet - they create a feeling of heaviness in the stomach and also contribute to weight gain.

Sample menu:

A piece of boiled meat with a vegetable side dish;
Vegetable salad with celery;
Any drink without sugar.

Healthy lunch for weight loss

For those who want to activate their metabolism, it is necessary to consume foods high in fiber. These include the following:

White cabbage;
Carrot;
Beet;
Broccoli;
Spinach;
Zucchini;
Avocado;
Apples;
Melons and peaches;
Dried fruits;
Bran.

Healthy lunch for weight loss: recipes

Celery soup recipe:

Shred white cabbage, cut bell peppers, celery, onions, tomatoes;
Place in a saucepan and fill with water;
Salt and boil until done.

Diet chicken recipe:

Cut the onion into rings, cut the chicken breast into pieces;
Place everything in a frying pan, sprinkle with grated garlic and natural seasonings;
Pour in soy sauce, marinate directly in the pan for 2 hours;
Add water and simmer.

Recipe for vegetable salad with seafood:

Boil and peel the shrimp;
Chop lettuce leaves, tomatoes, mix everything together with shrimp;
Season with olive oil, squeeze the juice from the lemon, add salt and pepper.

When asking the question “what to eat for lunch when losing weight,” you need to consider several important details:

Products should contain as few calories and animal fats as possible;
It is necessary to completely balance your diet: you cannot eat only protein foods, or vice versa - only carbohydrate foods, except when a certain diet is used.

To avoid overeating during lunch, nutritionists advise eating small portions (150-200 g) and eating 4-5 times a day: this will allow you to lose weight by starting your metabolism.

Ideal lunch for weight loss: reviews

Alina, 34 years old:

“I tried not to have lunch at all in order to lose weight, but I only harmed myself: by the evening I went so crazy that I destroyed all the food in the refrigerator. From this I realized that you can’t refuse meals - you can only make things worse.”

Zhanna, 23 years old:

“I usually have oatmeal for breakfast, for lunch I prefer salads and meat, but I limit dinner to a glass of kefir. So I lost 10 kilograms in a month, and I think that proper nutrition and the absence of an evening meal contributed to this.”

Galina, 30 years old:

“If I can’t have lunch, I feel a loss of energy. I found an alternative option: instead of lunch, I snack on fruit, because... You can carry them with you all day, in the evening I eat a light salad, but my breakfast is the most satisfying: porridge, berries, tea and a sandwich.”

Eastern horoscope for March 2019

When following a diet, it is sometimes very difficult to come up with another “light” dish. Breakfast is simple: porridge, fruit or cottage cheese. For dinner, something very light: salad and fish. The biggest question is about food at lunchtime. The article will offer several options for a hearty but light dietary lunch.

Principles of proper nutrition - a nutritious lunch every day

Lunch, like breakfast, is one of the main meals. You can create a three-course meal. First course, salad and second course. This tight option is more suitable for men. You can limit yourself to salad and soup/broth. This is a more "feminine" lunch. In any case, the daily meal should be present every day. It is how a person has lunch that determines whether he will overeat in the evening.

How to lose weight - lunch menu

Lunch No. 1

vegetable salad of fresh white cabbage and cucumbers – 200 g;
leek and chicken breast cream soup – 250 g;
sugar-free prune compote – 250 ml.

Lunch No. 2

salad of broccoli, tomato and Adyghe cheese with yogurt dressing – 250 g;
cabbage soup (fresh or pickled) in chicken broth – 250 g;
lemon balm tea with ½ teaspoon of honey.

Lunch No. 3

salad of fresh carrots and celery with lemon juice dressing – 200 g;
soup with meatballs without potatoes – 250 g;
fruit juice from apple or grapefruit – 200 g.

Lunch No. 4

boiled egg salad with radishes (dress with low-fat sour cream) – 200 g;
vegetarian borscht – 250 g;
Cherry jelly – 200 g.

Lunch No. 5

salad of fresh tomatoes and cucumbers with one teaspoon of olive oil – 250 g;
sea bass ear – 250 g;
chamomile tea – 200 ml.

Diet food (lunch) recipes

Leek and chicken breast soup

Required Products:

chicken breast (without skin) – 300 g;
leeks – 2 pieces;
white onion (onion) – 1 piece;
tomatoes – 2 pieces;
butter – 20 g.

Preparing the soup:

Wash the breast thoroughly and cut into portions.
Place in a small saucepan and fill with plain water. The liquid should be two centimeters above the chicken.
Bring to a boil and remove any foam from the surface of the broth with a slotted spoon.
Reduce heat to low and add salt to taste.
Do not peel the onion. Wash and place in broth. It will add color and taste.
Cook the breast for 30–35 minutes.
Cut the leek into circles, the tomato into small cubes.
Melt butter in a saucepan. Add onions and tomatoes to it. Pass for 10 minutes.
Place the onions and tomatoes into the broth. Cook for 3-4 minutes.
Cool the soup a little. Transfer to a blender bowl and blend until pureed.
Serve with crackers.

Sea bass soup

Required Products:

sea bass (red) – 1–2 pieces;
young carrots - 1 piece;
onion – 1 piece;
potatoes - 2 pieces;
parsley – ½ bunch;
parsnip root – 1 piece;
tomato juice – ½ cup;
bay leaf, allspice, salt.

Cooking process:

Peel the perch, wash it, cut it into 3 parts.
Pour water over the fish and cook until it boils. Remove foam. Cook for 15 minutes.
Peel, wash and cut the carrots into 4–8 pieces.
Peel the potatoes and cut into 2–4 pieces.
Peel the onion and finely chop it.
Peel the parsnips and grate them on a fine grater.
Place parsnips, potatoes and carrots into boiling fish broth. Cook for 7–9 minutes.
Add chopped onion and salt. Cook for another 3 minutes.
Pour in tomato juice. Throw in the bay leaf and allspice. Boil.
Serve with fresh parsley.

With this soup, any effective diet will also become “tasty.”