Low-calorie dishes for weight loss, indicating calories and BZHU. Recipes with photos for a slow cooker, healthy nutrition menu for the week

Principles of a low-calorie diet

The average energy consumption is about 2500 kcal. To stay in shape you need to monitor these indicators and not exceed them. If the problem of excess weight already exists, the calorie content of food consumed is reduced to 1400 kcal per day. For those who do fitness or go to the gym, the norm is slightly higher - 1500-2000 kcal.

To achieve results from a low-calorie diet, you need to follow the rules:

eating meals in portions of 250-400 g up to 6 times a day;
you need to have dinner no later than 19:00;
give up alcoholic and sweet carbonated drinks;
remove bakery, confectionery and sweets from the diet;
salt consumption is reduced to a minimum;
You need to drink 2 liters of still water per day;
increase daily protein intake to maintain muscle function;
limit intake of foods high in animal and vegetable fats.

The success of a low-calorie diet is due to the reduction in the number of calories in consumed dishes. By following these principles, you can lose weight quickly, without stressing the body. You need to stick to the diet for up to 10 days, then take a short break.

Will the diet work?

Many people who are losing weight are captured by a very useless and dangerous misconception: they think that what you eat is important, and not how much. So Kostya Shirokaya is absolutely against this myth. You don't need to eat only grapefruits, oatmeal and chicken breast in order to finally get rid of those extra pounds around your waist!

Your friend is moderation in nutrition and choosing the right foods just for you! Well, buckwheat doesn’t bother you, although the phytony Masha, foaming at the mouth, claims that a real PPshnik should not live without this cereal. Or broccoli causes nervous diarrhea. And chia seeds are simply beyond your wallet!

So we give you an indulgence: don’t eat what you don’t want and don’t spend your last money on dubious superfoods . For your slimness, the number of calories you get per day is paramount; read more in the article “What is more important: food quality or calories?” .

Despite the fact that there are simply a shocking number of myths in the field of nutrition and weight loss, this statement is beyond doubt, read, for example, If you want to lose weight, don’t eat carbohydrates .

The 1300 kcal diet more than works. True, we personally think that this is a very small calorie content, but in the end it all depends on your goals and the period of time that you have.

Low-calorie foods and their energy value

Vegetables

By adhering to a low-calorie diet, the diet will not be meager, and the body will not suffer from a lack of vitamins and microelements. Of the vegetables, cucumbers and Chinese cabbage have the least calories - only 12 kcal per 100 g.

In other vegetables:

lettuce – 16 kcal;
radishes – 18;
asparagus, green onions, sauerkraut – 20;
spinach – 21;
pumpkin, fresh tomatoes – 22;
green beans – 24;
green pepper – 25;
white cabbage – 26;
broccoli - 27;
cauliflower, red pepper, dill – 30;
fresh carrots – 35;
fresh beets – 42, boiled – 53;
garlic – 45;
onions – 47;
basil and parsley - 48;
fresh green peas – 70;
boiled potatoes – 75;
zucchini caviar (calorie content depends on the composition) – 35-83 kcal.

The benefit of vegetables is a large amount of fiber, which helps cleanse the intestines.

Fruits

Fruits have a high glycemic index and contain a lot of fructose. Consumed in large quantities, they make it difficult to lose weight, just like freshly squeezed natural juices.

Among fruits, citrus fruits are considered useful for a low-calorie diet. The acids they contain help break down fats. Their calorie content is higher than in vegetables. Grapefruit contains 26 kcal, lemon - 32, and 100 g of tangerine or orange - 37 kcal.

When eating a low-calorie diet, you need to eat fruits:

green apples – 36 kcal;
apricot – 40;
pear – 41;
peach, plum – 42;
kiwi – 47;
pineapple – 48;
pomegranate – 53;
persimmon – 56;
mango – 68;
bananas – 90 kcal.

The most high-calorie fruit is avocado. Its energy value is 160 kcal. If you are on a low-calorie diet, it should be included in your diet. Avocado contains vitamins, minerals and substances that regulate lipid processes in the body.

Berries

Berries belong to the group of low-calorie foods - the calorie content per 100 g does not exceed 100 kcal:

blackberries – 32;
strawberries and blueberries – 33;
red and black currants – 36 and 39 kcal, respectively;
raspberries – 40;
watermelon – 40;
gooseberries – 42;
lingonberries – 44;
cherries and sweet cherries – 50 kcal.

Cereals, pasta

Cereals are high in calories in their raw form and contain a high number of carbohydrates. But during cooking, some calories are lost.

Energy value of cereals cooked in water:

oatmeal – 48;
rice – 80;
pearl barley – 110;
millet – 135;
buckwheat – 152 kcal.

The source of protein and amino acids is quinoa, boiled in water. Its energy value is 123 kcal per 100 g.

Milk porridges can be included in the diet, but their calorie content is higher:

oatmeal – 115;
rice – 98;
barley – 110;
semolina – 123 kcal.

It is preferable to consume pasta made from durum wheat. 100 g of boiled pasta - 115 kcal.

Legumes

Boiled beans and lentils are sources of protein. Their calorie content in finished form does not exceed 130 kcal.

Dairy

It is wise to include dairy foods in the menu. It is rich in calcium and protein - essential elements for weight loss. When choosing products, you need to be guided by the absence of additives in them - sugar, flavor enhancers, pieces of fruit. You should not choose completely low-fat products. Suitable fat content of dairy products for a diet is 1-2.5%.

Calorie content per 100 g for them:

whey – 15;
kefir, fermented baked milk, milk, 1% - 40;
yogurt, 1.5% - 45;
kefir, 2.5% - 50;
milk, 2.5% - 51;
Ryazhenka, 2.5% - 53;
low-fat cottage cheese – 89;
cottage cheese, 2% - 104;
low-fat sour cream, 10% - 116.

Fish and seafood

Low-calorie fish and seafood dishes diversify your diet for weight loss.

Calorie content is indicated for 1 serving of the finished product:

sea cabbage – 50 kcal;
mussels – 51;
cod – 75;
pike – 77;
pollock – 82;
hake – 88;
shrimp – 95;
crayfish – 97;
carp – 126;
pink salmon – 170;
salmon – 211 kcal.

Fatty fish, despite its calorie content, should be eaten to replenish the body with Omega-3 acids necessary for beauty.

You can also eat other fish products:

fried perch – 159;
hot smoked pink salmon – 160;
fish cutlets – 170;
salted herring – 174 kcal.

Meat and eggs

An integral part of a low-calorie diet is meat and eggs. The importance of these products is explained by the presence of animal protein in them, which is necessary for the structure of body cells.

Calorie content of 1 serving of cooked product:

chicken egg – 78;
beef kidneys – 87;
beef brains – 125;
veal – 135;
chicken fillet – 138;
quail eggs – 169;
lean beef – 176;
turkey meat – 197;
beef tongue – 230.

You can include nuts and seeds in limited quantities in your diet. These products are high in calories, but contain fats and substances that ensure the health of blood vessels, liver and nervous system.

Sample menu for the week: list of products and taboo foods

So, let's move on to practice. Let's start with the products that will be prohibited:

any flour products, including dietary baked goods made from whole grain flour or ground oatmeal, since even healthy slow carbohydrates have a high calorie content. There are exceptions, they will be on the menu;
butter, any cheeses with high and medium fat content;
some fruits - grapes, bananas in large quantities, sweet varieties of pears. They have too much sugar in their composition and a high insulin index, so it is better to replace them with lower-calorie citrus fruits and apples;
any fatty meats, even skinless chicken thighs;
nuts and dried fruits are too many calories.

also have to limit the consumption of egg yolks, vegetable oils, fatty fish, pasta (albeit made from durum wheat), and cereals.

Your refrigerator and shelves will be filled, in principle, with the same products as usual (here is a complete list with tables, we will not repeat), but the emphasis should be on fresh or frozen vegetables, herbs, chicken breast, low-fat milk (cottage cheese, kefir , yogurt), lean fish (pollock, hake, cod).

Which cooking method is better?

An important point for gaining harmony is to choose the right method of cooking food. Copious amounts of oil, high-calorie sauces and salt can turn even the most dietary foods into carcinogens.

One way to cook low-calorie dishes that require heat treatment is in a double boiler

There are several cooking methods that are ideal for people losing weight:

Steaming (in a double boiler). The method allows you to preserve the beneficial properties of products. Vegetables, meat or fish will remain juicy, retain their shape and taste.
Stewing food. The method is most suitable for a diet menu. Cook over low heat with a lid to preserve vitamins and microelements. It is better not to bring vegetables to full readiness. The best option for stewing is cooking in a slow cooker.
Baking in the oven . More suitable for vegetables and fish. They need to be cooked in foil so that the beneficial substances do not evaporate under the influence of high temperature.

Meat cooked in the oven is not suitable for those who want to lose extra pounds and eat healthy.

How to use an online calculator

The application has a simple and user-friendly interface. To calculate the nutritional value of food, you should indicate the weight of the serving in grams and select the dish of interest from the list provided, after which detailed information about the quantity contained in it will appear on the screen:

calories;
proteins;
fats;
carbohydrates.

To make it easier for the user to find the information of interest, the application provides a search by name. When working with the program, you need to specify the name of the product in a special window, after which the system will automatically select from the list all results that meet the search conditions.

Considering that when eating a person rarely limits himself to one product, the application allows you to simultaneously calculate the indicators of several dishes, as well as determine their total energy value.

Attention! If you cannot find a product or dish, then try rephrasing the query, for example, instead of “fried potatoes” type “fried potatoes”, instead of “herring under a fur coat” type “herring under a fur coat”, etc.

Recipes for low-calorie first courses

Low-calorie soups are easy to prepare. They are irreplaceable in dietary nutrition.

Vegetable soup with chicken – 33 kcal

Protein - 3.1 g, fat - 1.3 g, carbohydrates - 2.1 g per 100 g.

For 5 servings you will need:

1000 ml water;
chicken drumstick;
broccoli and cauliflower 160 g each;
frozen peas – 140 g;
medium-sized carrot;
70 g leek;
seasonings and salt;
greenery.

Place the drumstick in water and boil over low heat for 35 minutes.
Remove the meat and strain the broth. Cut the carrots into slices, separate the cabbage into inflorescences. Cook food until done. Cut the onion into rings; there is no need to defrost the peas. 6 minutes before the end of cooking, place the leeks and peas into the pan. Add spices and laurel. Cut the shin meat into small pieces and add to the finished dish along with the herbs. When serving, add a teaspoon of sour cream to the dish.

Sour cabbage soup – 17 kcal

BZHU – 2.4 g; 0.7 g; 1.9 g.

For 4 parts:

1000 ml chicken broth;
0.2 kg of sour white cabbage;
1 carrot and onion;
tomato - 40 g;
oil;
salt.

Chop the cabbage. Pour in a glass of water and simmer at medium temperature for 45 minutes. Pour in the broth. Leave for another 45 minutes. Chop the carrots and onions. Sauté in a frying pan for 2 minutes. Add the tomato, simmer for 10 minutes. Add the sauté to the cabbage and stir. Cook for 6 minutes. Add salt, spices and herbs.

And now for some bonuses!

We are all unique and special. It is unlikely that even the best menu from the most eminent nutritionists will suit absolutely everyone. Therefore, our specialists have 2 pleasant surprises for those who have special food preferences.

Approximate Lenten menu for 1200 kcal

If you don’t eat meat or just decided to stick to a non-strict fast, and want to understand what your diet will look like for a day of 1200 kcal, then here’s an example.

Breakfast

A portion of oatmeal from a jar with water, where you can then add a little banana and cocoa. A cup of coffee.

KBZHU: 215/12/2/32

Snack

2 oranges or 1 grapefruit, some tofu with a cup of coffee.

KBZHU: 148/6.8/2.1/25.5

Dinner

A serving of bulgur with mushrooms and vegetables, a glass of homemade tomato juice.

KBZHU: 262/13/5.3/36

Snack

There are delicacies and sweets that are not only “correct”, budget-friendly, low-calorie and tasty, but also completely lean. For example, marmalade on agar-agar. A snack of 200 g of such fruit and berry delicacies with a cup of tea is satisfying and healthy!

KBZHU: 106/2.2/0/24.2

Dinner

Bean salad from 5 ingredients (second recipe), serving - 300 g.

KBZHU: 450/15/15/42

Total for the day: Proteins 49 g Fats 25 g Carbohydrates 138 g 1181 kcal

Example of a protein menu for the day at 1200 kcal

Many people who lose weight practice a protein diet or protein-carbohydrate alternation (PCA), and when losing weight, weight loss dieters can arrange protein fasting days (when there is a minimum of carbohydrates in the diet). If you do this day once a week, the weight loss process will speed up a little. Here's how you can put together a protein menu from what has already been described:

Breakfast

Omelet from 2 eggs in the microwave (here it is described in detail how to prepare. Recipe No. 1), coffee or tea.

KBZHU: 261/20/16/9

Snack

200 g of low-fat cottage cheese and 1 medium apple, grated, add any zero-calorie sugar. Coffee or tea without sugar.

KBZHU: 262/36 /4/20

Dinner

Fish stewed in a slow cooker with onions and carrots (300 g), a couple of cucumbers, simply cut into pieces.

KBZHU: 220/35/2/10

Snack

Cocktail in a blender from 200 ml of low-fat kefir or yogurt, 30 g of any crushed nuts, 2 egg whites and 5-6 berries for aroma and color.

KBJU: 277/17/19/11

Dinner

For dinner, you can boil or bake 200 g of chicken fillet. Serve with 2 thinly sliced tomatoes.

KBZHU: 223/47/2/4.2

Total for the day: Proteins 154 g Fats 42 g Carbohydrates 54 g 1241 kcal

Dietary dishes for the main course

Low-calorie dishes for weight loss with calories indicated have a lot of recipes for main dishes. They can be eaten at lunch and dinner.

Stewed beets – 50 kcal

BZHU - 1.7 g; 0 g; 10.4 g per serving.

4 servings:

2 large beets;
small onion;
oil for refueling;
10 g balsamic or wine vinegar;
salt.

Chop the onion and fry in oil until translucent. Cut the beets into strips and fry a little. Pour in water and simmer at low temperature for 20 minutes. Add vinegar. Simmer for 7 minutes.

Stuffed oven-baked zucchini – 81 kcal

BZHU - 3.9 g; 5.3 g; 4.8 g per 100 g.

6 servings:

4 medium zucchini;
500 g oyster mushrooms or champignons;
bulb;
1 bell pepper;
cheese – 130 g;
olive oil;
salt;
a couple of branches of greenery.

Fry the chopped onion. Add chopped mushrooms, cook until liquid evaporates. Add chopped pepper to the contents. Simmer for 5 minutes. Add chopped parsley. Mix everything and remove from heat. Add salt. Preheat the oven. Peel the zucchini, remove the seeds and cut into rings of medium thickness.

Line the pan with paper and place the zucchini. Stuff with mushroom mixture. Top with grated cheese. Leave in the oven for 30 minutes.

Calculation of daily nutritional intake

The daily nutritional intake should be determined individually for each person. This indicator depends on:

growth;
age;
weight;
gender identity;
level of physical activity.

The intensity of weight loss is also taken into account - the faster you need to get results, the lower the energy value of the food consumed should be. However, regular malnutrition and intense weight loss are fraught with negative consequences for the body. Therefore, in order to correctly calculate the amount of food consumed, it is recommended to use a calorie calculator for weight loss and a body mass index calculator.

Low-calorie salad recipes

Low-calorie salad – “summer” – 20 kcal

BZHU – 1.2g; 0.6 g; 2.1 g per serving.

For 2 servings you need:

fresh cucumbers and tomatoes 300 g each;
5 branches of parsley, onion, dill;
salt;
olive oil for dressing.

Chop the vegetables. Place in a container. Chop the greens. Add it to fresh vegetables. Add oil. Season with salt. Mix.

Shrimp salad – 149 kcal

Seafood connoisseurs will love the shrimp salad recipe: BZHU – 9.1 g; 8.8 g; 4.3g per 1 serving of dish.

4 servings will require:

350 g shrimp;
4 cucumbers;
3 bunches of any salad;
parmesan for decoration;
olive oil 110 g;
soy sauce 50 g;
2 lemons or limes;
hot pepper pod.

Boil shrimp, peel. Chop the cucumbers and chop the salad. Mix the ingredients. For the dressing, mix oil, sauce, crushed pepper, and lime juice. Pour the sauce over the main ingredients and stir thoroughly. Sprinkle the finished salad with cheese.

Dessert recipes that will help you lose weight

Marshmallow – 80 kcal

BZHU - 3; 2; 13 g per serving.

For 4 portions:

1000 ml yogurt;
3/4 tbsp. sour cream 10%;
granulated sugar – 200 g;
water 200 ml;
gelatin 5 g;
vanillin.

Place gelatin in warm water for 35 minutes. Then let it boil at low temperature, stirring constantly. Turn off the heat, cool to 30 degrees. Mix dairy products with sugar and vanilla, beat with a mixer. Pour in the gelatin, whisking continuously. Place into portioned containers and refrigerate for 6 hours. Decorate with berries or nuts.

Candied quince – 93 kcal

BZHU – 1; 0; 26 g

Per serving:

4 quinces;
300 g sugar;
oranges – 2 pcs.;
cinnamon;
2 pcs. anise

Wash and wipe the fruits. Cut into rings 2 cm wide. Peel the zest from the citrus and squeeze out the juice. Place sugar, spices and orange zest in a container. Pour water, add quince. Boil for 5 minutes. Reduce heat, add orange juice. Boil at low temperature for 2 hours. Leave the candied fruits to cool in the syrup. Remove with a slotted spoon and place on paper to dry.

Meat dishes low in calories

Pilaf with chicken – 108 kcal

BZHU – 7.3 g; 4 g; 11.3 g per serving.

Composition of 4 portions:

400 g breast;
3 small onions;
2 carrots;
5 pods of green hot pepper;
long grain rice – 170 g;
oil;
salt, add spices if desired.

Fry the chopped fillet a little. Add chopped onions and carrots. Simmer the meat and vegetables for 10 minutes under the lid, add the cereal soaked in cold water. Add spices and salt. Place pepper pods on top. Leave for 20 minutes.

Peppers stuffed in the oven – 165 kcal

BZHU – 11.2 g; 12.3 g; 5 g per serving.

For 4 servings take:

10 large red sweet peppers;
300 g minced meat;
bulb;
25 g butter;
a pinch of salt;
greenery.

Place the minced meat in a plate, add chopped onion and spices. Mix. Wash the peppers, cut off the caps, remove the seeds. Stuff it. Fold into shape. Add water and oil. Cover with foil. Bake for 55 minutes at 160 degrees.

Fish dishes low in calories

Stewed pollock – 90 kcal

BZHU - 10 g; 2.5 g; 6.3 g per 100 g.

Products for 6 servings:

fish – 1 kg;
3 medium carrots;
2 medium onions;
200 ml tomato juice;
balsamic or wine vinegar – 30 ml;
65 g sugar;
65 g salt;
spices;
flour for dredging fish;
frying oil;
greenery.

Cut the pollock, trim off the fins and tails. Cut into pieces. Dip each in flour mixed with salt. Fry in a frying pan. Chop the onion and grate the carrots.

Simmer in a frying pan with added oil for a couple of minutes. Pour in vinegar, tomato, spices, sugar, salt. Simmer for 6 minutes covered. Place the fish in a mold and place the stewed vegetables on top.

Cover the dish with foil and place in an oven preheated to 160 C for 15 minutes. Decorate the finished fish with herbs.

Soup with pink salmon – 43 kcal

BZHU – 4.1 g; 2.4 g; 3.7 g per serving of prepared soup.

Ingredients for 4 servings:

1500 ml water;
rice cereal – 50 g;
canned pink salmon in oil 200 g;
100 g each of onions, potatoes, carrots and processed cheese;
greenery;
salt.

Boil water, add cereal, cook for 10 minutes. Add chopped vegetables. Cook for another 10 minutes. Add pink salmon (drain the oil from the canned food) and melted cheese. Boil for another 3 minutes. Switch off. Leave for 20 minutes. Add greens.

4-7 day

Day 4 - repeat 1st
Day 5 - repeat 2nd
6th day - repeat 3rd

Day 7 – cheat meal!!

We eat everything we wanted all week, but couldn’t, but we try not to go off the scale in calories! You can afford delicious and healthy chickpea candies, for example.

Products for 6 days:

white rice – 200 g;
buckwheat – 200 g;
millet – 40 g;
oat flakes – 150 g;
chicken breast – 1000 g;
turkey – 1000 g;
fish – 800 g;
pasta – 400 g;
vegetables (frozen mixture, pickled) – 1 kg;
seaweed – 10 g;
cucumber (fresh, salted) - 400 g;
Beijing - 400 g;
carrots – 500 g;
onions - 200 pcs;
egg – 10 pcs;
potatoes – 500 g;
banana – 2 pcs;
raisins – 20 g;
lentils - 100 g;
central bread – 400 g;
lemon – 1 piece;
Armenian thin lavash – 1 piece;
greens, olive oil – 60.

You can also look at the recipes in the section PP and weight loss, there are dishes with the calculation of KBZHU, you can replace some of the above to leave a menu for the day or week.

Fruit dishes for weight loss

Apple and cucumber salad 36 kcal

Another recipe for a low-calorie dish for weight loss is apple and cucumber salad. The indicated calorie content for one serving is 36 kcal. BZHU - 1.2 g; 0.3 g; 6.2 g.

Ingredients for 4 servings:

fresh cucumbers and green apples 0.7 kg each;
yogurt – 0.2 kg;
lemon juice;
salt if desired.

Slice the apples and sprinkle with lemon juice. Chop the cucumbers. Place the ingredients in one bowl, add yogurt and salt. Mix carefully.

Avocado salad 194 kcal

Despite its high nutritional value, avocado salad is healthy. 194 kcal. BZHU – 3.7 g; 15.2 g; 10.9 g.

Compound:

1 avocado;
35 g cheese;
boiled potatoes – 100 g;
dill;
lemon juice;
olive oil;
2 g salt.

Cut the potatoes into cubes, the avocado into slices. Chop the dill and crumble the cheese. Season with salt, add lemon juice and oil. Mix.

Dietary dishes from vegetables

Pumpkin puree soup – 43 kcal

BZHU – 1.9 g; 1.2 g; 2.4 g per 1 serving.

For 4 servings you will need:

water 0.2 l;
600 g pumpkin;
2 cloves of garlic;
bulb;
butter for frying;
medium sized potato;
olive oil;
chicken broth – 500 ml.

Cut the pumpkin into large pieces and place in a mold along with the garlic. Salt and sprinkle with oil. Place in a hot oven. Cook for 20 minutes. Melt the butter in a container. Add chopped onion and cook until the vegetable is soft. Add chopped potatoes. Cook for a couple more minutes.

Pour the products with water and broth. Simmer for 15 minutes. Add garlic and pumpkin. Remove the boiled soup from the heat. Use a blender to puree. Add greens.

Bell pepper in the oven – 75 kcal

BZHU - 3 g; 4.8 g; 4.2 g.

To prepare 4 portions, take:

4 bell peppers;
zucchini 0.2 kg;
cherry 12 pcs.;
small onion;
oil;
cheese – 80 g;
3 cloves of garlic.

Use salt, spices, and herbs according to preference.

Cut the pepper in half along with the stalk, remove the seeds and cut off the partitions. Finely chop the cherry tomatoes, onions and zucchini. Add chopped garlic cloves and herbs. Season with salt and pepper, add oil. Mix all. Stuff the pepper halves. Place in oiled pan. Pour in water. Place in the oven, heated to 170 degrees, for 20 minutes.

Remove the peppers, sprinkle with cheese and bake for another 6 minutes until melted.

Recipes for dietary dishes for a slow cooker

Turkey in a slow cooker – 137 kcal

BZHU - 9 g; 5.5 g; 11.6 g per serving.

For 4 portions:

0.5 kg turkey meat;
7 large potatoes;
butter 72.5% melted – 25 g;
yogurt 1.5% - 0.2 kg;
flour – 30 g;
salt.

Herbs and seasonings if desired.

Chop the potatoes coarsely and place them in a multicooker container. Add melted butter. Cook in the “fry” mode for 15 minutes, stirring the vegetable. Combine yogurt with flour. Place the chopped fillet, yogurt dressing, seasonings and salt into a bowl. Cook for 60 minutes on the “Stew” mode. Mix. Serve with greens.

Fish pie – 198 kcal

BZHU – 11.9 g; 10 g; 13 g per serving.

For 3 servings of the dish you need:

olive oil 15 g;
bulb;
white fish fillet 250 g;
2 eggs;
125g sour cream;
wheat flour 0.1 kg;
2 pinches of sugar;
30 g unrefined sunflower oil;
salt;
2 pinches of soda.

Filling: sauté chopped onion in olive oil. Add fish to the pan. Fry until color changes. Add seasonings, stir, remove from heat. Dough: Beat eggs and sour cream until smooth. Add flour, sugar, baking soda and salt. Beat. Grease the multicooker container with sunflower oil.

Pour 1/2 of the dough, filling and pour in the remaining mixture. Cook for 60 minutes using the “Baking” method. Turn the product over. Bake the pie for another 15 minutes. Carefully pull out. Serve warm.

Cooking low-calorie egg dishes

Orange eggnog – 67 kcal

BZHU - 3 g; 2.7 g; 8.4 g per serving.

For 2 servings you will need:

egg;
200 ml 1% milk;
a glass of orange juice;
powdered sugar – 30 g.

Separate the white and yolk. Grind the yolk with powder. While whisking, add chilled milk and citrus juice. Beat the whites until stable foam. and pour into the yolk mixture. Mix carefully. Pour into glasses and serve.

Omelet – 79 kcal

BZHU - 5.5 g; 3.8 g; 5 years

Ingredients for 4 servings:

2 red bell peppers;
chicken eggs 4 pcs.;
milk 100 ml;
2 g salt.

Greens if desired.

Peel the peppers from seeds and cut into wide circles. Place in a heated frying pan with oil. Mix eggs with milk, spices and herbs. Pour the egg mixture into the pepper molds and fry until done.

Low-calorie dairy products

Banana and strawberry smoothie – 62 kcal

BZHU – 1.9; 1.3; 11.7 g per serving.

For 2 servings you need:

strawberries 0.2 kg;
medium banana;
milk – 100 ml.

Prepare the fruits. Wash the strawberries, peel the banana and chop. Place the ingredients in a container and pour in the milk. Grind with an immersion blender until smooth.

Curd casserole – 98 kcal

BZHU – 3.7 g; 10 g; 4.9 g per serving.

For 2 servings you need:

2 eggs;
2% cottage cheese - 360 g;
5% yogurt – 2 tbsp;
100 g green apples;
oat bran – 50 g.

Grind the cottage cheese and mix with bran. Add chopped apple to the mixture. Beat in the egg. Mix well. Place in the form. Bake for 20 minutes at 200°C.

An example of calorie calculation and menu adjustments

Using a calorie counter, you can calculate the nutritional value of both a small snack and a full breakfast, lunch or dinner within one or two minutes. Suppose you plan to eat for breakfast:

fried potatoes – 150 g;
stewed beef – 50 g;
canned cucumber – 50 g;
bread (sliced loaf) – 25 g;
coffee with sugar – 250 g.

To determine the calorie content of breakfast, you need to enter information about each menu item into the application, indicating the name and weight of the portion. After the program processes the data, the user will be shown the calorie content of each dish, as well as the energy value of breakfast as a whole and the amount of proteins, fats and carbohydrates consumed. The user will be able to see the following results on the screen:

fried potatoes – 288 Kcal;
beef stew – 116 Kcal;
canned cucumber – 8 Kcal;
bread (sliced loaf) – 66 Kcal;
coffee with sugar – 145 Kcal.

In total, breakfast contains 623 Kcal, the total weight of consumed products is 525 g, including:

proteins – 17.63 g;
fats – 26.63 g;
carbohydrates 76.48 g.

If you need to lose excess weight, it is recommended to review the menu and choose an alternative to high-calorie foods. For example, fried potatoes can be replaced with a similar-sized portion of boiled potatoes, reducing breakfast calories by 165 kcal.

The calorie counter makes it easy to create a daily menu, which is important for people who are struggling with excess weight and must follow a diet that involves consuming a limited amount of calories and carbohydrates. On the website you can quickly determine the list of dishes and the volume of portions that you can eat during the day, without going beyond the established limits.

Vegetarian Recipes for Weight Loss

Red cabbage salad – 55 kcal

An easy to make red cabbage salad. 55 kcal, BZHU – 1.4 g; 3 g; 6.9 g per serving.

Portion for 1 person:

100 g cabbage;
sour cream 10% for dressing;
mustard;
onion greens;
salt.

Grind the cabbage with salt. Chop the onion, mix with sour cream and mustard. Combine products. Sprinkle onion greens on top.

Soup with champignons and barley – 53 kcal

BZHU – 2.9g; 1.4 g; 5.7 g.

6 servings of soup:

70 g pearl barley;
any mushrooms 0.1 kg;
carrot;
2 potatoes;
chicken broth – 1200 ml.

Add salt, spices and herbs to taste.

Rinse the cereal. Pour into hot chicken broth. Cook at medium temperature for 45 minutes. Do not let it boil, otherwise the soup will become cloudy. Chop potatoes, carrots and mushrooms. Add ingredients to soup. Add 3 pinches of salt and spices. Boil for 15 minutes. Add greens and leave for 20 minutes.

Calculation of calories and nutrition, planning a diet for weight loss and more

Hello, dears, today I want to share with you useful calculations of the diet and KBZHU .

A lot is said and written about this. But not everyone understands this. to talk and know about calorie and BJU (protein, fat, carbohydrate) of the diet . If you have ever thought about a healthy and beautiful body , then this information is definitely for you.

You and I must understand this issue once and for all in order to be literate and not fall into the hands of incompetent persons, of whom there are quite a few now. Don't make easy money off of your nutritional illiteracy . Moreover, the calculations are more than simple and accessible to everyone to master.

Why is it important to know not only the calorie content but also the BJU of the diet?

You've probably noticed that it's very easy to gain your daily calorie intake with unhealthy foods, much easier than with healthy fresh food . And I think you know that a standard fast food meal will likely meet your caloric needs or be close to it.

But here we will find out why not only calories are important , but also the nutritional . Even if fast food is your only meal of the day and you do not exceed your daily caloric , the properties of this diet will never allow you to create the body of your dreams .

What is the reason for this?

The reason is a nutrient imbalance . Fast food food contains critically little protein, virtually no complex carbohydrates, but, on the contrary, a lot of unhealthy fats Such products are inferior in composition and are not able to give the body energy for the whole day and provide good material for the construction of body tissue, primarily muscles. After all, they help us like no one else in the fight against extra pounds.

And here is what such products will give us:

- cellulite, - problems with skin, hair, nails, - fatigue, apathy, irritability, poor health in general.

That is, the body will lose weight up to a certain limit if it is given a calorie deficit, but at the same time you will look terrible and feel bad. This applies to diets and fasting and to any cuts in nutrients in the diet in favor of a calorie deficit.

What can you do to avoid disappointment when working on your figure?

It is important to follow simple rules for constructing a diet : monitor not only the calorie content , but also the quality of the products and the composition of the BJU .

Point by point, important points in building a competent diet:

1. Calorie content

calories according to the diagram shown in the picture (click on the picture - it enlarges):

If you don’t want to do the math yourself, you can use this calculator .

There is also an option that I definitely use if I advise clients personally, i.e. not online, but in meetings, is to use a body weight bioanalyzer . In general, if possible, I advise you to buy such a car.

It will help you understand whether you are taking certain steps towards your dream figure correctly. In addition to calories , such scales measure biological age, bone strength, muscle mass, and the amount of fluid and fat in the body. These options are very helpful in monitoring your progress .

There are many more formulas that you can use too. You can look here Formulas for calories .

But, I would recommend sticking to the formulas from my picture or using an online calculator , as well as smart scales , which I just sang an ode to;)

There is also a good free phone app called Fatsecret , you can use it if you are comfortable with it.

You shouldn’t be very meticulous in your calculations; this is only necessary for performing athletes. Ordinary people who want to understand issues of proper nutrition and a healthy lifestyle need an initial minimum, a knowledge base. And this base will work.

And so, we definitely count calories. It is important. And let’s move on to the equally important, as you already understood, calculations of the BJU.

2. Calculation of BZHU and examples of products:

— Squirrels

Examples of products: meat, poultry, fish, seafood, eggs, dairy products, legumes (soybeans, lentils, mung beans, chickpeas, for example).

Calculation: 1.5-2 g multiplied by 1 kg of current body weight

— Fats

Examples of foods: oils, nuts, avocados, fatty fish (mackerel).

Calculation: 0.8-1.1 g multiplied by 1 kg of current body weight.

- Carbohydrates

Examples of sources of fast carbohydrates: fruits, dried fruits (I don’t write about unhealthy foods;), you know them yourself).

Examples of sources of complex carbohydrates: cereals, whole grains, wholemeal flour, vegetables and herbs, fruits with a GI of up to 60 (read about the GI - glycemic index here ).

Calculation: 2-3 g multiplied by 1 kg of current body weight (on weight maintenance, if you no longer need to lose weight, 4-5 g/kg , this is about 60-70% of the daily diet)

* We create a diet with a predominance of complex carbohydrates, do not forget about this.
**Depending on your progress, change your caloric intake. Every 5 kg lost requires recalculation of KBZHU. Try to increase your energy expenditure through physical activity. Maintain a calorie deficit of about 500 kcal/day for weight loss. And so that this deficit is 200-300 kcal due to incoming food, and 200-300 kcal due to physical activity.

General schemes for calculations are as in the pictures:

Don't forget about this diet distribution . You shouldn’t push yourself into strict limits, however, if you really need results, then try to act wisely.

Try to calculate your daily requirement of BZHU and select healthy products from this plate in the picture:

***Please note that I do not recommend using low-fat products, including cottage cheese. Such products are made by physical and chemical means, which results in the loss of healthy protein, and to add flavor to such products, manufacturers add carbohydrates. Thus, low-fat products not only lose their beneficial properties, but also acquire bad qualities.

As you can see, in order to lose weight wisely and without harm to your health , you don’t need to exhaust yourself with diets and hunger, and you also don’t need heavy physical activity. Using these simple rules to control KBJU , you will lose weight and control weight easily , and your well-being and health will be at a high level!

By the way, all the techniques and rules for competent weight loss and control are in my course “Say NO to diets!” Today there is a huge discount on the course! For questions about downloading (temporarily there is no download through the work page), please contact us by email or by phone in the Contacts section.

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Weekly low-calorie diet

The optimal low-calorie diet menu includes 1800 kcal per day. With this diet, the body does not feel exhausted.

Monday:

7-30: barley porridge with water, apple, weak green tea.
10-00: natural low-fat yogurt without additives or dyes.
13-00: vegetable soup with chicken broth, low-fat steamed fish.
16-30: applesauce or banana.
18-30: boiled beef, vegetable salad with 10% sour cream, still mineral water.

Tuesday:

7-30: hard-boiled egg, a piece of whole grain bread, green tea without sugar.
10-00: persimmon or pear.
13-00: Lenten soup with buckwheat, steamed rabbit.
16-30: a cup of cottage cheese, 2% or an omelet of proteins with herbs and tomato slices.
18-30: oven-baked fish, chopped vegetables, glass of water.

Wednesday:

7-30: buckwheat with water, tea with a slice of lemon.
10-00: 1% kefir, whole grain bread.
13-00: lean borscht, steamed meat, vegetables.
16-30: pear
18-30: steamed sea fish, grilled vegetables, tea without sugar.

Thursday:

7-30: soft-boiled or hard-boiled egg, grapefruit, fruit juice.
10-00: low-fat cottage cheese with raspberries.
13-00: lean vegetable soup, steamed chicken, chopped vegetables.
16-30: portion of any berries.
18-30: kefir or yogurt, vegetable stew.

Friday:

7-30: porridge with water, orange or pomegranate juice.
10-00: dried fruits.
13-00: boiled meat, red cabbage salad, black tea.
16-30: portion of berries.
18-30: cottage cheese, mango or 2 kiwis.

Saturday:

7-30: omelette with red sweet pepper, rye bread, weak black tea.
10-00: portion of fruit.
13-00: cabbage soup, turkey in a slow cooker, mineral water.
16-30: walnuts.
18-30: stuffed peppers, apple-cucumber salad with yogurt dressing, tea.

Sunday:

7-30: rolled oats with water, banana, tea without sugar.
10-00: 1.5% yogurt without additives.
13-00: soup with champignons and barley, stewed beets, green tea
16-30: banana-strawberry smoothie.
18-00: steamed sea fish, sliced vegetables.

Low-calorie meals with calorie indications optimize the process of weight loss if you combine dietary nutrition with daily physical activity.

Ready-made diet for every day with calories and nutrition

And now about what a low-calorie diet for a week of 1200 kcal looks like. In principle, you can take a ready-made menu for 1500 kcal, remove dried fruits and nuts and reduce the portions by 10-15%. But it is better to use a specially designed one.

Shall we start on Monday? Monday is a hard day

The very first thing you will do when you wake up is measure yourself: weigh yourself, measure your waist, hips, etc., write it down somewhere so you don’t forget - compare the data on Sunday.

Breakfast

Mix 200 g of low-fat cottage cheese and 1 medium apple, grated, add any zero-calorie sugar. Coffee or tea without sugar.

KBJU: 262 kcal/36 g protein/4 g fat/20 g carbohydrates

Snack

Tea, coffee, 2 oranges, 1 boiled egg.

KBZHU: 190/10.3/7/21

Dinner

A serving of cream of cauliflower soup (here is the third recipe), 2 breads, 2-3 thin slices of oven-baked chicken breast.

KBZHU: 245/ 25/ 1.6/ 34.2

Snack

Mix homemade low-fat yogurt or kefir (200 ml) in a blender or just in a shaker with any sakhzam (where the calorie content is 0) and a handful of fresh or frozen blueberries.

KBZHU:120/7/2/17

Dinner

Serving (300 g) of light vegetable salad with beef (second in this collection)

KBZHU: 360/18/18/9

Total for the day: Proteins 95.2 Fats 32.4 Carbohydrates 100.6. Calories (or rather kcal) - 1171

Tuesday: also a difficult day

The second day will also require some strength and concentration.

Breakfast

A portion of oatmeal from a jar with yogurt (here is the first recipe) and coffee without sugar. In general, oatmeal in a jar is a great thing, but you just need to remember to make it the night before.

KBZHU: 170/5.5/1.5/32

Snack

Suluguni or any other cheese with a similar calorie content (no more than 100 g). Green tea.

KBZHU: 276/20/22/0

Dinner

A serving of creamy spinach and broccoli soup (at the very beginning of the selection), a couple of small grain breads, a boiled egg.

KBZHU: 336/ 16.1/ 17/ 33

Snack

Baked apple - 2 large. If you can’t bake it, you can do it raw, but then it would be better to swap the pre-lunch snack and afternoon snack , since you shouldn’t eat carbohydrates after lunch when losing weight.

KBZHU: 140/1.2/ 0/ 34

Dinner

A serving of low-fat fish baked with vegetables (300 g), a glass of homemade tomato juice or 100-150 g of fresh vegetables cut into slices.

KBZHU: 330/55/5.3/15.2

Total for the day: Proteins 97 g Fats 45 g Carbohydrates 111 g and 1252 kcal

Wednesday: that feeling when you almost get sucked in

On Wednesday you should already get used to the reduced volumes, the multiplicity and the grocery set.

Breakfast

Oatmeal with cottage cheese and berries (here are all the porridge recipes, cooking details) coffee or tea

KBZHU: 316/15.9/8.2/44

Snack

Fruit salad of 1 apple, 1 tangerine and half a banana

KBZHU: 148/2/0/35

Dinner

A plate (300 ml) of mushroom cream soup with milk (the first recipe here), a piece of black bread or a couple of crispbreads, 2-3 thin slices of any low-fat hard cheese.

KBZHU: 315/19/10/41

Snack

I offer a simply magical snack - 200 g of homemade ice cream! This huge portion will delight you with its taste and remind you that proper nutrition is not just about restrictions! Well, there’s a lot of protein in this dessert. Get the recipe here, the second one. I advise you to prepare a double portion so that you can save it for tomorrow.

KBZHU: 315/19/10/41

Dinner

For the evening, make a delicious beet salad with chicken breast (first recipe here). A serving of 300 g is what you need: satisfying, nutritious and very tasty.

KBZHU: 298/18/12.5/28.8

Total for the day: Proteins 70 g Fats 32 g Carbohydrates 154 g 1217 kcal

Thursday: no longer hungry

Today the body has already completely retracted itself. And your favorite jeans probably fit looser.

Breakfast

And again, let's start the day with a recipe for the lazy - oatmeal from a jar, but with chia seeds (third recipe). A cup of freshly brewed ground coffee is also a good idea.

KBZHU: 318/10/5/45

Snack

Sandwiches with a mixture of cottage cheese (2 loaves or slices of bread, each with 1 tablespoon of a mixture of cottage cheese with spices, herbs and salt, you can add a drop of garlic), tea.

KBZHU: 215/20/2.2/29

Dinner

Light aromatic soup made from noodles and chicken breast. For dessert, a handful of any berries.

KBZHU: 208/20.4/1/31

Afternoon snack

We finish yesterday’s delicious treat - ice cream “almost a sundae” (200 g).

KBZHU: 315/19/10/41

Dinner

For the evening, a standard protein option with something vegetable. Chicken fillet with basil (200 g) and a couple of cucumbers or tomatoes, simply cut into pieces.

KBZHU: 301/53.2/6.6/6.7

Total for the day: Proteins 121 g Fats 25 g Carbohydrates 141 g 1306 kcal

Friday: weight loss in full swing

Yesterday there was a slight excess in calories, so today the daily calorie content will be slightly lower.

Breakfast

200 g low-fat cottage cheese and 2 handfuls of berries. Don’t forget about any zero-calorie sugar. Coffee or tea without sugar - as usual.

KBJU: 260 kcal/36 g protein/4 g fat/19 g carbohydrates

Snack

Baked pumpkin with herbs (

here is the latest recipe with step-by-step photos). Coffee Tea.

KBZHU: 120/5/9/22

Dinner

A serving of aromatic cabbage soup with chicken and millet, 2 loaves of bread.

KBZHU: 221/19/5.5/33

Snack

Banana milk smoothie with oatmeal is tasty, filling, and healthy. Well, it’s convenient - you can take it with you, for example, to work in a thermos or a regular bottle with a wide neck.

KBZHU: 210/7.2/1.5/39

Dinner

On Friday evening we will treat ourselves to a delicious gourmet salad with broccoli and chicken breast Parmesan (here is the last recipe). The portion is huge - 300 g.

KBZHU: 282/36/12/9

Total for the day: Proteins 104 g Fats 32 g Carbohydrates 133 g 1171 kcal

Saturday: our “proper” weekend

You already have initial experience, which means you can select options yourself. If you are not yet confident in your own abilities, use ready-made examples.

Breakfast

Omelet from 2 eggs in the microwave (here it is described in detail how to prepare. Recipe No. 1), coffee or tea.

KBZHU: 261/20/16/9

Snack

300 g of sweet carrot-apple salad with yogurt (the first in this article).

KBZHU: 231/3.3/0.6/18

Dinner

Let's repeat Monday's lunch (very tasty mushroom soup). A plate (300 ml) of mushroom cream soup with milk (the first recipe here), a couple of crispbreads, 2-3 pieces of cheese with a fat content of no more than 20%.

And since no one really wants to stand at the stove on weekends, I advise you to cook a double portion at once so that you can have lunch on Sunday as well.

KBZHU: 315/19/10/41

Snack

Sprinkle cottage cheese (150 g) with cinnamon, add a grated small apple. Green tea.

KBZHU: 267/25.4/13.5/11

Dinner

The evening will be no worse than Friday. The menu includes the legendary Caesar! I recommend the recipe with chicken, serving size - 250 g.

KBZHU: 275/25/10/22

Total for the day: Proteins 93 g Fats 50 g Carbohydrates 101 g 1244 kcal

Sunday is results day

Analyze your feelings. Listen to what your body wants. If it’s sweet, then you need to adjust your daily menu for the next week to include more carbohydrates. If smoked or sausages, then the “skew” is needed towards proteins. Of course, nothing can be done about fats - there is no way to add them, they are too high in calories.

And of course, I advise you to weigh yourself and take measurements - now you will see how effective the menu was! How much is on the scale? Share your successes, don't be shy!

Breakfast

Let's start the morning with berry-curd oatmeal (remember, the recipe is here), don't forget about ground coffee or tea

KBZHU: 316/15.9/8.2/44

Snack

2 apples, a slice of cheese with a cup of coffee.

KBZHU: 223/7.2/6.6/34

Dinner

If you took yesterday's advice and made more soup, then you simply pour yourself a bowl, take a piece of bread and cheese and have lunch.

KBZHU: 315/19/10/41

Snack

We are preparing a delicious treat - chocolate curd jelly. Portion - 300 g! Step-by-step preparation is here at the very beginning of the article. Advice: make several servings at once, let it remain for tomorrow and the day after tomorrow.

KBZHU: 304/46/8/15

Dinner

I suggest making dinner as light as possible - 300 ml of kefir, a little cinnamon and 5-6 strawberries or a small handful of other berries.

KBZHU: 105/9.4/0.5/15

Total for the day: Proteins 97 g Fats 33.3 g Carbohydrates 149 g 1263 kcal