PP recipes for dinner - 12 options for dishes with calorie content and BJU

Many people believe that a “heavy” dinner interferes with weight loss, promotes weight gain and is generally harmful to the body: eat breakfast yourself, share lunch with a friend, and give dinner to an enemy. But is this meal really worth neglecting? Let's figure it out together with Dr. Alexey Kovalkov

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What will happen to your body if you eat at night every day?

Omelette "Pular"

This omelet recipe is quite simple, and you can use any filling instead of cheese. The omelet turns out fluffy, and the taste is very delicate, one might even say milky. As a dinner option - quite unusual.

KBJU per serving: 372/32/17/5.

Ingredients:

• Eggs – 3 pcs.
• Milk – 40 ml.
• Cheese – 50 g.
• Tomato – 1 pc.
• Dill – 1 branch.
• Salt - to taste.

Preparation:

1. We start by separating the yolks from the whites.
2. Add chopped dill and salt to taste to the bowl with the yolks. Add milk there and mix everything well.
3. Beat the whites until stable peaks form.
4. Grease the pan with olive oil and pour in the yolk mixture. Cover with a lid and fry for two minutes.
5. Next, carefully place the whipped whites into the pan. Using a spoon, carefully distribute them over the entire surface. Cover the pan again with a lid for another two minutes.
6. Our Pulyar omelet is ready. Cut it in half, put cheese on one part, and cover with the other half on top.

We eat after six

The rule that prescribes not eating after six o'clock in the evening for weight control is true only for people who go to bed at nine to ten o'clock. But many people come home from work quite late and go to bed no earlier than midnight. When you try not to eat after six in this mode, there are two types of consequences. Option one
: you try not to eat after six, but you don’t have the willpower to last until midnight.
When the eating schedule is disrupted, a person experiences unnecessary hunger and is more inclined to indulge and fill his belly before bed. The result is overeating
.
It is much better, if necessary, to go to bed around midnight and have dinner at eight in the evening. And right before bed, if you want, eat something low-calorie. For example, drink kefir with one percent fat content. Option two
: stick to the regime, or don’t have dinner, returning home late, and go to bed without any evening food at all.
This is also wrong - a light dinner is necessary, because otherwise the body gets used to irregular nutrition and begins to store all the excess
.

Light vegetable PP salad

A light salad option for those who are losing weight. An excellent option for a diet dinner.

KBJU per serving: 209/20/10/9.

For the salad you will need:

• Cottage cheese 5% – 100 g.
• Cucumbers – 100 g.
• Tomatoes – 100 g.
• Lettuce leaves – 20 g.
• Dill – 1 branch.
• Garlic – 1 clove.
• Sunflower oil – 1 tsp.

Recipe:

1. Randomly tear lettuce leaves into a bowl. Chop the dill.
2. Then cut the cucumber into half rings and the tomatoes into cubes.
3. Squeeze one clove of garlic over the vegetables.
4. Add a spoonful of any vegetable oil, cottage cheese and mix everything well. The weight loss salad is ready.

Easy diet dinner - quick and tasty recipe

If you don’t have any time to cook and have a minimum of ingredients on hand, then the best option is an omelette. But not an ordinary omelet, but a protein one. This means that we will not use yolks for cooking, but will limit ourselves to whites. This dinner option is perfect for those who want to lose extra pounds, as the calorie content of the omelet is low. You will need:

proteins + any vegetables + any spices.

It is best to use green vegetables - green beans, peas and broccoli. This will be the most ideal version of a protein omelet. This dinner should be prepared in a non-stick frying pan. First, fry the vegetables a little, and then pour in the protein mixture. If you cook this dish in a regular frying pan, then you cannot do without vegetable oil, which means that the calorie content will increase significantly.

Tuna fish cutlets

For those who love fish, these canned tuna cutlets are the perfect dinner recipe. The cutlets turn out very tender and at the same time juicy.

KBJU per 100 grams: 104/18/3/3.

To prepare you will need:

• Tuna in its own juice – 3 cans.
• Eggs – 3 pcs.
• Carrots – 2 pcs.
• Onions – 2 pcs.
• Salt, spices - to taste.

Preparation:

1. Drain all the juice from the canned tuna.
2. Place the fish in a bowl and shred it thoroughly with a fork.
3. Next, add grated carrots, finely chopped onions, three eggs, salt and spices to taste. Mix everything thoroughly.
4. Form small cutlets and place in a frying pan.
5. Fry the cutlets on each side for 5-6 minutes under the lid.

Chicken with broccoli and mushrooms in a frying pan

Quite simple, but no less tasty dish for those who are on a healthy diet.

KBJU per 100 grams: 58/6/3/2.

Ingredients:

• Broccoli – 500 g.
• Cream 10% – 200 ml.
• Onions – 125 g.
• Chicken breast – 300 g.
• Champignons – 500 g.
• Ground black pepper - to taste.
• Salt – 1.5 tsp.
• Olive oil – 1 tsp.

Preparation:

1. Separate the broccoli into small florets. Cut the onion into cubes.
2. Cut the mushrooms into 4 parts. Cut the chicken fillet into medium pieces.
3. Pour water into a saucepan and bring to a boil. Add some salt and throw in the cabbage.
4. Boil the cabbage for one minute, then place in a sieve and rinse with cold water.
5. Add 1 tsp to the pan. oil, add chicken fillet, fry until golden brown.
6. Next, add the champignons and fry until the liquid has completely evaporated.
7. Then add onion, salt, pepper. Mix everything well. Now add the washed cabbage and 10% fat cream.
8. Bring to a boil and remove from heat. The dish is ready.

Reviews

I’ve tried so many different diets... The body doesn’t want to get rid of fat using conventional methods. I decided to try a vegetarian protein diet. Although it’s strange, vegans can be fat too. It’s easy to lose weight on a diet, even for me, the volume goes away quickly. In 14 days of specific nutrition, I lost 4 kg, and for me that’s a lot.

Previously, I just wanted to become a vegetarian, for the sake of my soul, but I couldn’t do it, I couldn’t find alternative sources of protein. Now I know what and how, so I often go on such a diet, I never became a vegan, but it is possible to cleanse the body and lose a few extra pounds. With a height of 167 cm, the weight was 75 kg, and after 10 days it was 72.5.

I read a lot of positive reviews about the diet and decided to experiment on myself, because... excess weight abounds. During the first approach I lost 7 kg, then took a break for 2 months and repeated the method. The second time I managed to get rid of 4 kg, but I’m still happy. I think I will periodically adhere to this diet to maintain weight.

Protein Purple Salad

You will simply be delighted with this protein salad. Due to the fact that it contains chicken and nuts, it turns out to be quite filling and nutritious.

KBJU per 100 grams: 183/17/10/4.

Ingredients:

• Turkey fillet – 300 g.
• Red beets – 1 pc.
• Walnuts – 80 g.
• Sour cream – 2 tbsp. l.
• Garlic – 3 cloves.
• Salt - to taste.

Preparation:

1. First you need to cook the turkey fillet. Now cut the meat into small cubes.
2. Grate the beets on a coarse grater.
3. Mix beets and meat in a bowl. Add chopped walnuts and a little garlic to this.
4. Next, add two tablespoons of low-fat sour cream and a little salt.
5. Mix everything thoroughly. Let the salad soak for 25–30 minutes and you’re ready to eat.

Benefit

A vegetarian diet is considered strict due to the ban on animal products, but it allows you to get all the necessary nutrients and nutrients. Vegetarianism benefits the human body because... limits the intake of harmful fats and cholesterol. People who do not consume animal products are less likely to suffer from hypertension, cancer, and pathologies of the cardiovascular system.

Following the principles of a protein diet for vegetarians for 7-10 days helps a person not only get rid of a few extra pounds, but also cleanse the intestines of toxins and waste, saturate the body with useful components - vitamins, amino acids, microelements. Thanks to the abundance of water and fiber, a gentle, natural cleansing of the body from waste, toxins and breakdown and metabolic products occurs. Using this technique, weight quickly disappears; in 14 days you can get rid of 4-7 extra kg, this process depends on the body’s metabolism.

Chicken stewed with vegetables

The dish looks great and is very healthy. The perfect PP recipe for dinner.

KBJU per 100 grams: 117/16/3/5.

Ingredients:

• Chicken thigh – 1 kg.
• Green beans – 400 g.
• Green peas – 400 g.
• Bell pepper – 1 pc.
• Chili pepper - 1 pc.
• Onions – 1 pc.
• Sour cream 10% – 100 g.
• Kefir – 250 ml.
• Garlic – 8 cloves.
• Salt – 1 tsp.

Preparation:

1. Place chicken thighs in a heated frying pan and cover with a lid. Fry until the meat releases juice.
2. Meanwhile, cut the onion and sweet pepper into half rings. Also finely chop the chili pepper.
3. The meat has released its juice, now place the onion on top and simmer for another two minutes.
4. Next add bell pepper and chili. After 3-4 minutes, add spices and salt. Stir and leave to simmer for another 5-6 minutes.
5. Then add green beans and green peas. Simmer for another two minutes.
6. After two minutes, add finely chopped garlic, kefir and sour cream. Mix everything well. Cover with a lid and cook for another 10 minutes.

PP turkey kebabs

The next recipe is juicy, flavorful turkey kebabs that everyone is sure to love. You can also make them from chicken, and it turns out just as tasty.

KBJU per 100 grams: 94/19/3/2.

We will need:

• Turkey fillet – 500 g.
• Lemon – 1 pc.
• Olive oil – 1 tbsp. l.
• Seasoning for chicken.

Preparation:

1. Cut the meat into small pieces and place in a deep bowl.
2. Add a tablespoon of olive oil and seasoning to taste. Squeeze a small amount of lemon juice here.
3. We send everything to marinate in the refrigerator for several hours.
4. Place the turkey meat on skewers and add lemon slices between the pieces.
5. Place the kebabs in an oven preheated to 200 degrees for 22–25 minutes. Ready-made kebabs can be served with a light vegetable salad and natural sauce.

Useful tips

You can change the time you spend on a diet of nutritious protein dishes yourself, guided by your well-being and the amount of weight lost, but it is not recommended to extend the permissible period. The reason is not only the risk of deterioration in health, but also the gradual decrease in the effectiveness of dietary restrictions.

The best results in a standard protein diet are usually achieved after 2 weeks.

After a month of following this diet, the body adapts to it and the weight loss process slows down. You cannot stop the diet abruptly, immediately moving on to excluded foods. This may spoil the achieved result.

The menu of dietary protein dishes is gradually changed to a normal diet, adhering to the following principles:

1. You should wait 3 to 5 days before reintroducing high-starch vegetables, fast-carbohydrate foods, and fried vegetables back into your daily menu. In most cases, the transition period of the body returning to a normal diet lasts so long; during this time it is advisable to avoid major changes in the daily dietary menu.
2. Do not overuse baked goods and confectionery products, if possible avoid including them in your diet.

3. Maintain a diet of 5 times a day during the transition period.
4. In the morning you need to drink a glass of water, after which it is recommended to have breakfast with cottage cheese or oatmeal. Good lunch options include fish, lean meats, or light soups.
5. The transition menu should consist primarily of higher-fat dietary fermented milk products, vegetables and cereals compared to low-fat ones. It can include dark chocolate and fruits that are not recommended for a protein diet such as apricots, persimmons, dried fruits and bananas.
6. To stabilize the result, it is recommended to limit the intake of fried vegetables and dishes with fast carbohydrates or not to return them to the menu at all.

Recipes for protein dishes for weight loss are famous for their ease of preparation. They are designed to improve the appearance of the body, the muscle relief of which is released during the breakdown of fat.

A protein diet is usually used in the following situations:

• to get your body in shape before a photo shoot;
• when gaining muscle mass in bodybuilding;
• before a vacation at sea to get rid of a small amount of excess weight;
• when “drying” the body, often used by professional athletes and athletes;
• to lose a lot of excess weight;

In other cases, it is recommended to choose a more gentle diet instead of protein dishes. Having compared their goals with the disadvantages of a protein diet, many abandon the latter, since its effectiveness is due to the risk of deterioration of health and depletion of the body's resources. The taste qualities of protein dishes for weight loss make it possible to successfully use these recipes outside the framework of a diet, however, a protein diet that has strict health requirements should be previously discussed with a doctor and combined with a healthy lifestyle and physical activity.

Author: Cash Diver

Zucchini casserole

Thanks to simple, inexpensive, and most importantly, healthy ingredients, this casserole recipe will become your favorite. The aroma of parsley, garlic, cheese, and the taste of this casserole is simply delicious.

KBJU per 100 grams: 67/8/2/4.

Ingredients:

• Large zucchini – 2 pcs.
• Soft cottage cheese – 2 packs.
• Garlic – 2 cloves.
• Eggs – 3 pcs.
• Cheese – 20 g.
• Parsley.
• Bran.

Preparation:

1. Peel and then grate the zucchini on a fine grater. Zucchini is very watery, so use your hands to squeeze out all the excess liquid.
2. Next, add soft cottage cheese, eggs, salt and parsley. Squeeze a couple of cloves of garlic and mix the mixture thoroughly.
3. If the mixture is still watery, add 2-3 tablespoons of bran. Mix everything again.
4. Place the dough on a baking sheet and place in the oven for 20 minutes at 200 degrees.
5. A few minutes before it’s ready, take out the casserole and grate some cheese on top.

Dessert

The main ingredients in dessert recipes for a protein diet are cottage cheese and other dairy products. By adding berries and low-calorie fruits, you can enjoy low-calorie sweets.

Chocolate - protein soufflé

Recipe No. 18
Cooking method:

1. Place the milk in the freezer for 20 minutes. Beat with a mixer - the volume should increase by 1.5-2 times.
2. Add protein and gelatin diluted in hot water.
3. Distribute into molds and place in the refrigerator for 20 minutes.

Ingredients: - milk 1.5% - 250 ml; — chocolate protein – 30 g; — gelatin – 10 g; - hot water - 120 ml.

Curd omelette with herbs

A delicious protein omelet with fiber in the form of non-starchy vegetables.

KBJU per serving: 269/32/12/7.

Ingredients:

• Low-fat cottage cheese – 100 g.
• Eggs – 2 pcs.
• Cucumber – 1 pc.
• Sweet pepper – 1 pc.
• Parsley, cilantro - 2 bunches.
• Salt, pepper - to taste.

Preparation:

1. Break 2 eggs into a bowl. Salt and pepper.
2. Add cottage cheese, stir everything well with a fork until smooth.
3. Chop the parsley, cilantro and add to the curd mass.
4. Pour the mixture into a preheated non-stick frying pan, do not add oil. Cover with a lid and leave on low heat for 5 minutes.
5. Serve with sliced ​​fresh cucumber and sweet pepper.

List of approved products

The permitted products make the protein diet menu for 7 or 14 days varied and do not allow you to go hungry. The main thing is to study the data on the KBJU ingredient using tables of calorie content of products or information on the label.

Brynza in Shopski style

The combination of cheese and vegetables is incredibly tasty. It's easy to prepare, the ingredients are very ordinary, and the presentation looks very beautiful. This versatile dish is suitable for both breakfast and dinner.

KBJU per 100 grams: 102/7/6/4.

For two servings you will need:

• Cheese cheese – 100 g.
• Bell pepper – 1 pc.
• Small tomatoes – 4 pcs.
• Onions – 1 pc.
• Eggs – 2 pcs.
• Olive oil – 1 tsp.
• Ground black pepper – 0.25 tsp.

Preparation:

1. Cut the cheese into small pieces and place it on the bottom of two pots.
2. Next, cut the tomatoes into rings and place them on top of the cheese.
3. Place onion sliced ​​into rings on top of the tomatoes.
4. Now cut the sweet pepper into slices and place it on top of the onion.
5. Then add half a teaspoon of olive oil to each pot.
6. Preheat the oven to 180 degrees and bake the cheese for 15 minutes.
7. After 15 minutes, remove the cheese from the oven. Now break one egg into each pot on top; if desired, the eggs can be peppered.
8. Place the pots back into the oven at the same temperature for another 10-15 minutes. Remove from the oven and the Shopski cheese is ready.

The importance of dinner in proper nutrition

According to the principles of proper nutrition, dinner is the same mandatory meal as breakfast and lunch. To maintain health, it is important to maintain a break of no more than 10 hours between the morning meal and the evening meal. Otherwise, the likelihood of developing various pathologies of the gastrointestinal tract increases.

Therefore, nutritionists advise not to skip dinner, but to eat the right foods during your last meal. To avoid feeling hungry, you can whip up some vegetable dish or eat some fruit. Such food will keep you healthy and get rid of extra pounds.

Rules for a healthy dinner

In addition to eating healthy low-calorie foods in the evening, there are other recommendations regarding evening meals. It is important to remember time. In this matter, you need to focus on your own daily routine and have your last meal no later than 3 hours before going to bed.

A dinner that allows you to lose weight should be light and the portion small. To find out its exact size, you need to put both palms together and estimate the resulting volume. It will correspond to the desired value.

Using this principle, you can determine the permitted amount of food for the whole family:

• men are allowed to eat 350 g of food for dinner;
• women should limit themselves to 250 g of food;
• Serving size for children ranges from 100 to 200 g.

Of the total amount, a third should come from protein foods, the remaining two parts from raw and heat-treated vegetables. If you need to lose weight, then the calorie content of the evening meal should be a quarter of the daily requirement, but not more than 350 kcal.

Many women prefer to replace dinner with a glass of light kefir. This should not be done, since a low-calorie product is unable to fully saturate the body. It can be used as a late snack and drunk no later than 60 minutes before going to bed. To diversify your diet, you can eat natural yogurt or fermented baked milk.

Permitted and prohibited products

Dinner according to the principles of PP is the exclusion of simple carbohydrates and a significant reduction in the proportion of complex ones. Additionally, you should limit foods with a high glycemic index, or even better, avoid them.

If you really want, you can have fruit for dinner. But only citrus fruits or green fruits are suitable for an evening meal. Others do not promote weight loss.

It is permissible to consume animal protein in the evening, but its portion should not exceed 100 g. In this case, it is necessary to cook meat with vegetables, and not with cereals. If you want to include alcohol in the evening menu, you are allowed to drink a little dry wine.

List of permitted and prohibited products:

Salad with tuna and vegetables

A simple, satisfying, healthy salad containing only vegetables and tuna.

KBJU per serving: 270/40/8/7.

Ingredients:

• Tuna in its own juice – 150 g.
• Bell pepper – 1 pc.
• Cucumbers – 1 pc.
• Small tomatoes – 2 pcs.
• Radish – 1 pc.
• Arugula and cilantro.
• Egg – 1 pc.

Preparation:

1. Chop vegetables and herbs. We also chop the egg.
2. Place everything in a salad bowl.
3. Take a can of tuna in its own juice and add it to the salad. Mix everything well.
4. If desired, you can dress the salad with balsamic vinegar or sprinkle it with lemon juice.

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Reviews indicate that on a vegetarian diet you can lose 10 kg in 1-2 weeks. However, to achieve results, you need to not only give up meat, but also count calories, the amount of fats and carbohydrates, and monitor portion sizes. If strict control over the amount you eat makes you sad, pay attention to the Dukan diet.

To lose weight on a vegetarian diet, avoid fried and salty foods, and do not use a lot of spices. Vinegar is also prohibited - it is proposed to replace it with lemon juice. The vegetarian diet lasts for an average month. If you have a lot of excess weight, it is quite possible to lose up to 10 kg in a week.