How many calories should you eat for dinner?

Details

Hello, readers of dietalegko.com. And again we will talk about nutrition, or rather about meals.

We covered everything related to lunches in the article – Lunches for weight loss.

Well, now let’s look at dinners using the same principle. What to eat, how, in what quantity, how many calories can you eat during an evening meal and, of course, traditionally a selection of ready-made dinner recipes at the very end of the article. Be sure to read to the end, use ready-made options, or you can create an evening menu for yourself using Dietary recipes on our website.

Calorie nutrition

Calorie intake is an indicator of the amount of daily food consumption necessary to ensure the functioning of the body, perform all necessary biochemical and physiological processes, maintain body temperature, function of various systems and organs, as well as to conduct various human activities.
The caloric intake required to maintain all of the above processes in the body directly depends on the body weight, height, age and gender of the person. For example, for women its indicator is 15% lower than for men, however, during pregnancy, the caloric intake of women should increase by 15-25% of the usual norm.

The physiological energy requirement for adults ranges from 2000 kcal to 4100 kcal per day for men, and from 1700 kcal to 3000 kcal per day for women. For children under one year of age, the physiological need for energy is 100-115 kcal per 1 kg of body weight per day, and for children aged from one year to 18 years - from 1100 kcal to 2800 kcal per day, with an increase in calorie intake during adolescence.

Also, a person’s calorie intake can be affected by a change of place of residence, which is accompanied by a change in climate, for example, from subtropical to moderately cold, which will naturally increase the body’s energy expenditure to adapt to such a cold climate, and the amount of calories consumed will have to increase by about 15% .

Breakfast calories

Breakfast is the most important meal of the day, as it provides the body with energy for the whole day. The calorie content of an adult's breakfast, subject to proper nutrition, ranges from 300 to 600 kcal, no more and no less.

Examples of menus with breakfast calories not exceeding 500 kcal, very tasty dishes, are:

Two whole wheat waffles with maple syrup and blueberries;
One serving of spinach and bacon omelet with two pieces of toasted whole grain toast;
One serving of granola and pumpkin parfait;
Bagel, tartlets or bagel made from whole grain flour with homemade processed cheese, herbs and tomatoes;
Two banana peanut butter pancakes;
One serving of homemade yogurt with pieces of berries or fruits;
Salad of fresh vegetables with herbs, sprinkled with olive oil and lemon juice;
Freshly squeezed vegetable and fruit juices.

By one serving we mean the volume of a prepared dish of 200-250 g, only then the calorie content of breakfast will not exceed the specified norm. Such breakfasts not only satisfy hunger well, but also provide the body with fiber, vitamins and macroelements, and are also suitable for those who are watching their weight and allow them to maintain a low level of calorie intake.

Recipes

We bring to your attention different low-calorie dinner options so that everyone can find something to suit their taste.

Note. Calorie content for recipes is given per 100 g of finished dish. Calculate that the serving should be 200-250 g (+ calorie content of the drink for dinner), so increase the indicated value by 2-2.5 times.

Lowest calorie recipes

If you are looking for the lowest calorie dinner, just drink a glass of water - it will give you 0 kcal. If this is extreme for you, eat an apple (50 kcal) or drink a glass of 1% kefir (80 kcal). And for those who nevertheless took into account all the above recommendations and understand that the evening meal should be complete, we offer some of the lightest calorie-rich and easiest-to-prepare dishes for it.

Air puree (40 kcal)

Those who love potatoes usually suffer more than others on a diet, because you can’t eat a lot of them while losing weight. However, there is an alternative - a dish that is not inferior in taste, but is as low in calories as possible. This is an airy puree of cauliflower inflorescences. An easy dinner, literally and figuratively, is guaranteed!

You will need 1 kg of cauliflower, a glass of 1.5% milk and 2 processed cheese. Disassemble the head of cabbage into inflorescences, rinse them, and cook in lightly salted water for a quarter of an hour after boiling. Drain the water and puree the cabbage in a blender. Pour grated cheese into the milk, put on low heat, and bring to a creamy consistency, stirring constantly. Pour the resulting mixture into the cabbage. Blend with blender again. You can add any chopped herbs to taste.

Salad with squid (48 kcal)

Seafood as a protein food is ideal for a low-calorie dinner. This dish will not burden your stomach and at the same time will fill you up and allow you to last until the morning without snacking.

Finely chop 2 fresh cucumbers. Cut into rings and boil 200 g of squid. Judge, also chop. Finely chop 50 g of green onions. You are allowed to add a little green canned peas. But you need to be careful with him. Despite the fact that it is low in calories, like all legumes, it causes fermentation in the stomach, which is undesirable before bed. Mix all ingredients, add 50 ml of 10% sour cream.

Baked turkey (95 kcal)

One of the lowest calorie meat dinners. Ideal after training. Sprinkle the turkey fillet with seasonings to taste (choose from the list above - soothing ones). Cover with tomato slices and onion rings. Place on a baking sheet lined with parchment. Cover with foil. Bake for 50 minutes. in the oven at 180°C. Before serving, sprinkle with finely chopped herbs and add lemon juice.

The fastest low-calorie dinner

Sometimes you need to whip up dinner from simple ingredients and you want it to be as low-calorie as possible, but you don’t have time to do the math. In this case, it’s time to use ready-made recipes.

Pumpkin salad (56 kcal)

Low calorie and simple recipe. Grate the following vegetables: raw pumpkin (150 g), carrots (50 g) and cucumbers (100 g). Mix. Sprinkle with any chopped herbs and a small amount of ground black pepper. Season with lemon juice. There is no need to add salt, but half a teaspoon of sugar won't hurt.

Steamed cod (130 kcal)

If you think that you have to spend a lot of time fiddling around with fish or meat for dinner, you’re wrong. If you buy ready-made fillets and defrost them in the evening, the preparation of the dish will take a minimum of time. Especially if you entrust this task to a double boiler.

Boil water in a double boiler, add 2 bay leaves and 5 black peppercorns. Season 250 g cod fillet with salt and pepper and coat with olive oil. Place on a wire rack, top with onion rings and 2 more bay leaves. 20 minutes and a tasty, healthy, and most importantly, low-calorie dinner is ready. To serve, sprinkle with lemon juice and place on a lettuce leaf.

As an option, you can add any vegetables to the fillet in the steamer, but remember that the calorie content of the dish will increase.

Cottage cheese with herbs (83.4 kcal)

Perhaps one of the fastest whipped up recipes. Mix low-fat cottage cheese (150 g) with 30 g of any soft cheese, add chopped parsley and dill. What could be simpler and more reactive?

The most delicious

If you are a gourmet, this does not mean that during your diet you need to suffer due to the lack of exquisite and delicate dishes. Among them there are also low-calorie ones.

Kuksi with vegetables (52 kcal)

They say that once you try this dish, it will be difficult to refuse it, it is so tasty. So watch your portion size.

Boil water, add a little salt, and boil 200 g of kuksi in it. After boiling, keep on fire for only 2 minutes. Cut 100 g of zucchini, tomatoes, eggplants, bell peppers and onions into rings. Place in layers in a baking sleeve, placing crushed garlic cloves between them. Bake for half an hour in the oven at 180°C. After cooking, mix with noodles and sprinkle with herbs.

Rainbow roll (200 kcal)

Of all the recipes in our collection, this is the heaviest, but if you don’t get carried away and eat only 150 g of the dish for dinner, it will fit into the category of low-calorie (300 kcal). Although this will be incredibly difficult to do, because the roll turns out to be the most delicious.

Beat 50 g of low-fat cottage cheese with 15 g of mustard in a blender. Grease thin pita bread with the resulting paste. Grate 50 g of carrots, turnips, radishes and sweet peppers and place them on pita bread. Sprinkle with any finely chopped herbs. Add salt and pepper. Wrap it in a roll. Wrap with cling film, leave for a quarter of an hour at room temperature or put in the refrigerator for a couple of hours. Then remove the film and cut into portions.

If men are allowed to bring their dinner to 400 g, they can add a little breast - chicken or turkey - to the roll. It’s both good for the muscles and nutritious, and representatives of the stronger sex will not be left without meat.

Salad “Bride” (89 kcal)

This dish not only has a beautiful name, but also an exquisite taste, low calorie content, and a healthy composition, ideal for dinner.

Place 2 fresh cucumbers and 1 green apple on thick and short straws. 1 large carrot cut into slices. Boil shrimp (200 g) in lightly salted water. For dressing, mix 50 g of 10% sour cream and 30 ml of lemon juice. Place on a wide heart-shaped dish in layers: shrimp - cucumber - carrots - dressing - apples - shrimp - dressing. Spicy lovers can add garlic.

The most useful

If you need a low-calorie and at the same time maximally balanced and healthy dinner, proper nutrition offers such dishes.

Salad “Vitaminka” (86 kcal)

Or rather, one of its many options. Cut 1 bell pepper (red, yellow or orange) into strips. Chop 120 g of young white cabbage, still slightly greenish, as thinly as possible. Place a couple of tomatoes into quartered slices. A little (50 g) carrots - grated. Mix everything. Add crushed garlic clove, 15 ml olive oil and 10 ml lemon juice. Chopped celery and parsley (in small quantities) will give a good aftertaste.

Protein omelet (128 kcal)

Beat 4 egg whites and 30 g of goat cheese in a separate bowl (can be replaced with any soft cheese, but then the calorie content of the dish will increase). Place a piece of thin pita bread into a shallow bowl with a wide bottom. Grease with olive oil. Pour the protein and cheese mixture into it. Sprinkle with dill. Cook in a microwave oven at full power for 2.5 minutes.

Provençal steamed chicken (115 kcal)

Cut the chicken breast into small slices. Add some salt. Sprinkle with spices. Boil water in a slow cooker. Add 3-4 slices of lemon and 30 g of Provençal herbs to it so that they saturate the meat. Place the slices on a wire rack. Set the “Steam” mode. Cook for half an hour. After turning off, do not open the multicooker for another 10 minutes. Before serving, sprinkle with chopped herbs and sprinkle with lemon juice.

Lunch calories

Lunch is the second most important meal for the body after breakfast. It is very important that he is full and not hungry, otherwise there is a chance he will break down and overeat during dinner. The calorie content of lunch should be 35-40% of the daily calorie intake and range from 500 to 800 kcal.

Healthy foods for the menu with a calorie content not exceeding 800 kcal per serving are meat, fish, vegetables, fruits, fermented milk products, a variety of soups and broths, mushrooms and legumes. Also during lunch, you can eat a little dessert prepared yourself - this is the only way to be sure that it will consist of healthy and fresh ingredients, and not from saturated trans fats and light carbohydrates, the consumption of which leads to the accumulation of fat and excess weight in the body . A properly prepared dessert will not have a negative impact on the calorie content of lunch; the main thing is not to overdo it with portions. Recipes for delicious and healthy desserts are:

Recipe 1 – kefir pancakes with apples. To prepare one serving of pancakes, allowing you to maintain a low level of caloric intake, you need to beat one egg, 50 g of sugar and 150 g of 0% kefir with a mixer. Then add half a cup of whole grain flour and a quarter tsp to the resulting mixture. soda and beat again with a mixer. One large apple must be peeled, cored and pitted, cut into small slices and placed in the finished dough. It is advisable to cook pancakes in a ceramic frying pan without oil. The finished pancakes can be sprinkled with cinnamon and a small amount of powdered sugar or sprinkled with a few tablespoons of any syrup or jam;
Recipe 2 – ginger charlotte. To prepare charlotte, which allows you to maintain a low level of caloric intake and is designed for 4 servings, you need to beat the whites of 4 eggs with 150 g of sugar, and with another 150 g of sugar you need to beat the yolks of 4 eggs, and then combine them together. Then, 1 cup of whole grain flour, half a tsp are gradually added to the resulting mixture. baking soda, a glass of warm water and a pinch of salt. Fresh ginger root (100-150 g, more is possible, but then the charlotte will be quite “savory”) should be grated on a fine grater, added to the dough and mixed thoroughly. The charlotte should be baked in a mold, greased with butter and sprinkled with semolina, for half an hour or 40 minutes at a temperature of 180°C;
Recipe 3 – panna cotta with berries. To prepare a delicious berry panna cotta, which allows you to maintain a low level of caloric intake, you need to mix one pack of gelatin with 150 ml of cool water and bring it to full readiness (until it swells). Then mix 200 ml of 15% homemade cream with 100 g of sugar and 100 ml of cool water, put on fire and cook for 15 minutes, stirring continuously and without bringing to a boil. Afterwards, you need to add ready-made gelatin to the prepared hot mixture, mix thoroughly, pour into molds and cool overnight in the refrigerator. Beat 200 g of fresh berries (strawberries, raspberries and blueberries) with a blender and mix with 30 g of powdered sugar, after which the finished berry sauce is poured over the finished panna cotta.

No potatoes

What associations arise when you hear the phrase “low-calorie foods”? Of course, vegetables and fruits. These are indeed some of the lightest representatives of the food basket, but among them there are also insidious “accumulators” of fat. For example, potatoes. The fact is that this tuber, beloved by the residents of our country, contains fast carbohydrates, which instantly affect the waistline. If you decide to pamper your family with fried potatoes, then from 100 g of the dish everyone will receive 163 kcal. And that's not to mention deep frying. This dish will immediately give you 270 kcal. Next on the list of not the easiest vegetables are peas, garlic, sorrel and horseradish. True, it is simply impossible to eat more than 100 grams of these green representatives. The rest of the vegetables: cabbage, carrots, eggplants, tomatoes, peppers and zucchini - green light. The main thing is to cook them correctly. Keep in mind that the more butter, sour cream or mayonnaise you add, the more calories you make your dish. For example, just chopped cucumbers (100 g) and tomatoes (100 g) provide 38 kcal. As soon as they are seasoned with mayonnaise, the energy value increases to 140 kcal. You shouldn't fry vegetables either. The ideal heat treatment for them is stewing, steaming and boiling.

Calorie content of dinner

Dinner is an equally important meal of the day, along with lunch and breakfast; you should not skip it even for fear of gaining excess weight, because it affects the overall calorie intake of a person. It is important to remember that dinner should end 3-4 hours before bedtime, consist of light food, and the caloric content of food received during its intake should not exceed a quarter of the total calories consumed per day. On average, it varies from 250 to 500 kcal per meal. Ideal products for a menu with a calorie content not exceeding the above norm are stewed or baked vegetables, salads, boiled meat and fish, low-fat kefir and green tea with honey.

Taking into account all the above advice regarding calorie intake, breakfasts, lunches and dinners, it is important not to forget about snacks, ideal foods for which are nuts, fruits and dairy products, as well as drinking at least 1.5 liters of plain or mineral water per day.

Without liver

If you think that dinner and meat are incompatible things, then you are deeply mistaken. You should only avoid fatty pork, a piece of which will give you 491 kcal, and lamb (209 kcal). In the evening, you can indulge in white chicken meat containing healthy protein, veal or beef. Ideally, they should be boiled or grilled - this way they will not lose their beneficial qualities and will not gain extra calories. As for offal (liver, kidneys, heart, ventricles), you should be more careful with them. Despite the fact that they contain few calories, they can greatly harm the body. After all, in animals, like in people, all waste is deposited in the kidneys and liver. So, if the cattle were fed low-quality products or antibiotics, do not expect anything good from dishes made from such offal. There are no restrictions with seafood. Prepare shrimp, squid, octopus and mussels. And don't be afraid of fatty fish. It contains Omega-3 polyunsaturated fats, which promote weight loss. According to recent studies, if you introduce salmon, tuna, and halibut into the diet of a person on a low-calorie diet, he will lose half a kilogram of excess weight per day.

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Contrary to popular assurances that you should only eat before 18:00, nutritionists insist that your last meal can be 2-3 hours before bedtime. It all depends on the individual preferences of a particular person, because everyone has internal rhythms, and the same appetite often wakes up in the afternoon. You can and should eat in the evening; there is nothing wrong with that if you adhere to a few basic rules of healthy eating and lead an active lifestyle. Equally important is a full eight-hour sleep, lack of stress and taking vitamin complexes.

This material contains several options for delicious diet dinners, as well as a list of foods that are allowed in the evening.

Without dietary cottage cheese

Next in the ranking of healthy and light foods are fermented milk products, namely cottage cheese and yogurt. The latter is especially respected by young ladies who are losing weight and completely switch to it. In principle, yogurt can restore slimness, but it must be correct. Only the label will help you understand the abundance of yogurt. Under no circumstances take cream yoghurts, biogurts, yoghurts, and so on. They are a pathetic parody of the real product, which is proudly called simply “yogurt”. This rule does not apply only to products with the prefixes “bio” and “prebio”. Such products are real yoghurts, but they additionally contain beneficial living microorganisms.

With cottage cheese things are even more complicated. It would seem that if you want a light dinner, go to the shelf with low-fat fermented milk products, and success in parting with extra pounds is guaranteed. In fact, recently nutritionists are increasingly leaning towards cottage cheese with normal fat content. The fact is that a substance called “CLA” was recently discovered in this product. According to scientists, it is this that prevents the deposition of fat in the body. And the most interesting thing is that the higher the fat content of the cottage cheese, the more CLA it contains. By the way, with a 9% product you will eat 155 kcal, with an 18% product - 229 kcal. Ideally, cottage cheese should be eaten “clean”, but almost no one does this. To make the dish truly tasty and healthy, do not put jam or marmalade in it. They are sources of “bad” sugar, which will definitely end up on your thighs. It’s better to put some berries in the cottage cheese: 2 tbsp. spoons of raspberries, 1 tbsp. spoon of currants and 1 tbsp. a spoonful of blueberries - this will add only 15 kcal to the cottage cheese. Women should not give up fermented milk products at all, because they are champions in calcium content. And this means not only healthy hair and nails, but also the absence of cellulite. The fact is that calcium limits the accumulation of fat, which means it also fights unpleasant bumps.

Diet dinner for weight loss: what to cook to benefit your figure

After 16:00, metabolic processes in the body slow down, but this is expressed differently in everyone. Very often in the evening the appetite wakes up, and this happens for the reason that the body finally wakes up, having consumed the maximum calories during the day. Thus, the body needs additional nourishment, and the source of energy can be healthy, but at the same time very tasty and satisfying dishes that will eliminate the feeling of hunger, but will not harm the figure.

How to make yogurt at home - 3 recipes for those watching their weight

A diet dinner should be prepared according to the classic healthy eating formula: protein + fiber.

Protein is a source of building material for cells. Meat, fish, dairy products, legumes, nuts and avocados are the main foods on a ketogenic diet with a reduced amount of carbohydrates in the diet.

Even if you do not adhere to a specific diet, it is best to have dinner according to the above formula. Dishes prepared according to this principle, firstly, have a beneficial effect on metabolism, which promotes rapid weight loss and proper distribution of nutrients in the body. Secondly, the abundance of fiber in combination with foods rich in protein improves digestion and the functioning of the gastrointestinal tract.

Basic moments

It's not enough to cook a low-calorie dinner. You need to know a few important nuances so as not to spoil its usefulness. Therefore, before you start sampling recipes, make sure that you know all the secrets about it.

In what cases is it really needed?

If you are on a low calorie diet

To lose weight, people usually go on low-calorie diets to create an energy deficit and force the body to burn its own reserves. A daily limit of 1500, 1200, 1000, or even less kilocalories means that there won’t be many left for dinner. Therefore, you have to select the most dietary dishes with a minimum of calories and fat.

For gastrointestinal diseases

For some digestive diseases (gastritis, ulcers, colitis, enteritis, colic, etc.), experts do not advise overeating at night so that the stomach can rest from the stress of the day. Therefore, in therapeutic diets for this type of diagnosis, light, low-calorie dinners are recommended.

With proper nutrition

You will probably be surprised that you also need to prepare a low-calorie dinner if you eat properly. Want to make sure of this? Calculate how many kcal comes out if you don’t go on a diet and allow yourself to eat what you want (albeit without excesses).

Dinner for the average person:

milk sausages - 2 pcs.;
egg pasta - 100 g;
ketchup - 10 g;
mayonnaise “Provencal” - 10 g;
rye bread - 2 pieces.

Only those who have dealt with a calorizer can imagine how much such a “light” dinner costs - 780 kcal! But someone adds mustard and salad.

If you take proper nutrition, then with 2000 daily kilocalories, the evening meal should be only 400 kcal. So it can rightfully be called low-calorie compared to our non-ideal one.

What should he be like?

Low-calorie (do not exceed 20-25% of the daily calorie intake);
filling (to stop hunger before bedtime);
tasty (so as not to feel deprived);
light (so as not to overload the gastrointestinal tract and give it a rest at night);
predominantly protein.

How to calculate calories

Using your individual data, calculate the daily caloric intake you need using one of the formulas.
Create a meal schedule. If you eat 3 times a day, calculate 25% of your daily calories. If 5 times - 20%.
If you also have a small snack before bed (an apple or kefir), its calorie content is also included in the dinner.

Nutritionists call a dinner low-calorie if it contains less than 400 kcal. The lower limit is determined by everyone based on their own individual needs. If, according to your calculations, the value turned out to be greater than what you need, you can bring it to your ideal. But at the same time, be prepared that your total daily caloric intake will automatically decrease. Then you will either have to get it somewhere else (at breakfast or lunch), but then an imbalance may be discovered, or you will have to lose weight intensively, which can also negatively affect your health.

If you can’t calculate the frames yourself, contact a professional. A nutritionist will help in this matter, and subsequently you will be able to use his recommendations, selecting recipes for the desired indicators.

What to include

The diet dinner should include the lowest calorie foods:

dairy products with minimal fat content (low-fat cottage cheese and kefir are ideal);
fresh vegetables that do not cause fermentation and heaviness in the stomach;
greenery;
lean fish;
turkey or chicken breast;
spices with a calming effect: ginger, fennel, mint, oregano, turmeric;
if cereals, then be sure to be whole grains and preferably sprouted;
seafood;
soy products;
apples;
eggs;
for dressings and sauces - vinegar, lemon juice, olive oil (extra virgin is required).

To clarify the calorie content of each product, you can use special tables. As for the number of dishes, nutritionists do not recommend including more than 2 meals in the evening meal, and ideally leaving only one at all. It is better to increase the portion of salad, but do not mix it in your stomach with omelette or buckwheat. And in terms of preparation it will be easier.

Ideal options for dinner:

Lean white meat + green vegetable salad (zucchini, lettuce, cucumber, herbs, olive oil and lemon juice).

Lean fish (chum salmon) + tomato and basil salad with olive oil.

Seafood salad (octopus, squid, mussels) + greens.

Boiled shrimp with lemon juice and olive oil.

Cottage cheese + green apples and cinnamon.

Whole avocado + steamed salmon.

A glass of kefir + baked vegetables (red pepper, pumpkin, zucchini).

Fish broth + boiled broccoli.

Boiled celery puree + white cabbage and carrot salad.

Steamed chicken breast + Chinese cabbage and bean salad.

Protein omelet with avocado and tomatoes.

Sugar-free cottage cheese casserole with oatmeal + half an avocado.

Fresh vegetable salad + a handful of almonds with the addition of flaxseed oil.

Menu for the week

Day of the week	Dish
Monday – 305 kcal	For the main course, make pumpkin pancakes. For 4 servings you will need 200 g of peeled pumpkin, 1 glass of flour, 1 tbsp. spoon of sugar, 4 tbsp. spoons of vegetable oil. First, cut the vegetable into slices and cook it in a water bath until tender. Rub through a sieve, add sugar, flour and mix everything until smooth. Roll the resulting dough into a long roll and cut into 20 identical pieces. Give them a round, slightly flattened shape. Fry the pancakes in hot oil on both sides until golden brown. Boil cauliflower as a side dish. To please your loved ones a little with sweets, offer them honey (no more than 3 tablespoons) and a cup of aromatic tea.
Tuesday – 380 kcal	To get a dose of Omega-3, cook Chinese salmon. First combine 2 tbsp. spoons of soy sauce with 1 glass of pineapple juice, 3 tbsp. spoons of dry white wine, 2 tbsp. spoons of sugar and boil the resulting mixture to half the volume. Cut salmon fillet (800 g) into strips, pepper, add some of the sauce and cool (30 minutes). Then place on a greased baking sheet and bake until done. The ideal side dish for this hot dish would be rice. For drinks, serve green tea.
Wednesday – 340 kcal	On Wednesday, make a very simple dinner. Prepare chicken breast in sweet and sour sauce. First, cut the fillet into pieces. Then marinate them for 10 minutes in sweet and sour sauce, which you can buy at any store. After this, send the chicken to the frying pan and fry it for 3 minutes. Prepare a salad of fresh vegetables for the breast: you can add tomatoes, cucumbers, radishes, and bell peppers to it. Sprinkle everything with lemon juice. If you can't do without dressing, add a little olive oil. For drinks, offer apple, tangerine or orange juice.
Thursday – 330 kcal	If you prepare a cottage cheese dessert with fruit and berry sauce, you will please all the sweet tooth in the family. Make sure that in addition to cottage cheese, your refrigerator contains mangoes, peaches, orange liqueur, and strawberries. First, mix 600 g of fermented milk product with 2 tbsp. spoons of honey. Place the resulting mass in the refrigerator. For the sauce, peel and finely chop the mango. Scald the peach, remove the skin and pit. Wash the strawberries. Mix prepared fruits and berries with 3 tbsp. spoons of powdered sugar, 2 tbsp. spoons of liqueur.
Friday – 170 kcal	Have a vegetable dinner on this day. Prepare the stew. Boil a head of cauliflower, 1/2 cup of peas, a cup of beans. Cut the zucchini, eggplant, 2-3 pieces into cubes. sweet pepper, 2 onions. Place all the vegetables in a saucepan, add 2 tomato slices (without skin). Add salt, bay leaf, black pepper, mint and stew for 15-20 minutes. 2-3 minutes before readiness, add 4 cloves of garlic.
Saturday – 350 kcal	If you have some free time on the weekend, cook a gourmet dinner with veal rolls. Peel 2 pears, cut each into 4 parts. Sprinkle them with Parmesan, nutmeg, salt, and leave for 10-15 minutes. Cut 600 g of veal into 8 slices and pound. Place a pear on each piece, roll it up and tie it. Salt. Dip the rolls in flour and fry in a mixture of butter and olive oil (50 g and 2 tablespoons, respectively) until golden brown. Then pour 1 glass of white wine over them, let them sit for a while and add 2 tbsp. spoons of cognac. Cover with a lid and simmer for 10 minutes. You can serve wine with this dish.
Sunday – 360 kcal	On this day, you can offer your loved ones peppers stuffed with cottage cheese and baked apples with honey and cinnamon. To make the first course, prepare 4 pcs. sweet pepper, 400 g cottage cheese, green onions, 2 tbsp. spoons of chopped dill. Cut off the cap of the pepper and remove the seeds. Mix cottage cheese with finely chopped onions and herbs. Stuff the pepper with curd filling, cool and cut it into rings.

Quick diet dinner: delicious foods for losing weight

If we have already decided on the basic formula for preparing dinner, then the list of products is much wider than it might seem at first glance.

Firstly, you can eat unsweetened fruit for dinner. Green apples and citrus fruits (oranges, grapefruit, tangerines) are allowed in small quantities.

Berries. Fresh or frozen, in the form of smoothies without added sugar, as an ingredient for salads or as a separate dish. Berries are rich in vitamin C and are essential for the immune system.

Cinnamon and spices speed up metabolism, so feel free to add them to salads, light soups, cottage cheese and even omelettes.

Low-fat natural yogurt without sugar or kefir is an option for a light dinner if you don’t really want to eat, but your stomach is asking for it. Add cinnamon or some berries to the fermented milk dessert.

Nuts can be added not only to salads, but also eaten separately; they contain a lot of protein, magnesium and other useful microelements, so you can eat just a few kernels and quickly feel full.

No bananas

Summer dinners are simply impossible to imagine without fruits and berries. First of all, it's delicious. Secondly, it's useful. But in order for them to remain exclusively a source of vitamins and microelements, and not become the cause of extra pounds, you will have to give up some of them in the evening. First of all, you should put bananas aside until the morning. Just 200 grams of this fruit provide 90 kcal, the same amount we get from mashed potatoes with milk (100 g). Also, you should not overuse grapes in the evening: in addition to the fact that they can lead to bloating, these berries are not the lowest in calories (64 kcal). Be careful with peaches (especially canned ones), cherries, kiwis and cherries. If you're a lover of grapefruits, strawberries, cranberries and currants, you're in luck. You can eat these fruits and berries with virtually no restrictions - they have very few calories. True, this takes into account the fact that you will not add sugar. It almost doubles the energy value. Also, do not replace fresh fruits with canned fruits and jam. Any processing carries additional calories. Compare: 200 g of fresh apples contain only 66 kcal, if baked with sugar, it turns out to be 120 kcal, in jam - 266, and in apple pie even more - 330 kcal.

What you need to know about calorie intake

Every day we consume a certain amount of calories, and every day our body spends a certain amount on vital processes. If we consume more calories than our body needs, it stores everything “in reserve” as fat, and our weight increases. If we consume fewer calories than the body needs, it begins to use up reserves - that is, it breaks down fat and tries to adapt to the new regime. If we consume very few calories, the body begins to extract energy from its own tissues - both muscles and organ tissues are used. Nutritional calorie content can tell us how many calories we eat in food. Knowing the caloric content of food, we can give the body exactly as many calories as it needs, and no more.

The calorie content of food depends on the foods included in the diet. If you ate fatty borscht with pork, potatoes fried in lard with lamb ribs, Olivier salad and washed it all down with jelly, the calorie content of your lunch will go over 1000 kcal. And if you ate fish soup made from lean fish, baked chicken breast with vegetable salad and green tea, you most likely met 300-400 kcal.

Fats and fast carbohydrates are the highest in calories. Porridges and cereals have average calorie content. Vegetables have a very low calorie content - you can eat a large cup of salad of tomatoes and cucumbers with herbs, and the calorie content of such a dish will be only 150-200 kcal. Low-calorie foods include low-fat protein products - chicken, turkey, lean fish, as well as dairy products - kefir, cottage cheese. Boiled and baked foods are lower in calories than fried foods, as they are cooked without oil. Lean pork kebab has less calories than lamb kebab. The calorie content of a chocolate bar is 2 times greater than the calorie content of a plate of borscht. The calorie content of a cake is greater than the calorie content of two apples. As you can see, filling and nutritious meals may not contain any calories at all, while high-calorie foods will not always be healthy and satisfying.

What is not recommended for dinner?

In the evening, food should be nutritious, but light. To lose weight while maintaining a healthy and beautiful body, exclude legumes, cabbage and other foods that cause bloating and complicate night digestion from the dinner menu. In the evening, it is not recommended to eat foods fried in oil, deep-fried, or treats rich in fats, sugar, and other “fast” carbohydrates - sweet baked goods, flour and confectionery products. Excludes:

starchy dishes - potatoes, pasta, polished rice, couscous;
fruits with a high sugar content - grapes, bananas, peaches, figs, melon (it has a diuretic effect, you should not eat it at night);
industrial sweet cheeses, curds and yoghurts;
dried fruits and nuts in large portions - they are too high in calories, eat them little by little for dinner;
red meat - it will increase the amount of adrenaline and interfere with sleep;
smoked, salty foods - they retain water, in the morning the face will become swollen;
fatty meat and poultry (goose, duck);
soda, processed foods and fast food.

Calorie food corridor

The caloric intake range is the gap between the upper and lower limits of the number of calories you consume per day to maintain weight or lose weight.

To lose weight, you shouldn't exceed the upper limit of your caloric intake, but if you go below the lower limit, your health may be at risk. In order to burn 1 kg of fat tissue, you need to burn 9,000 calories more than you previously consumed. This needs to be done gradually, not in one day, of course; There is no need to rush and extremely lower the caloric intake level, otherwise you will cause damage to the body. Therefore, you need to correctly calculate the caloric intake range in order to know your limits.

First, let's calculate the basal metabolic rate.

The basal metabolic rate for men is 660 + (13.7 × body weight in kg) + (5 × height in cm) - (6.8 × age in years).

The basal metabolic rate for women is 655+(9.6 × body weight in kg)+ (1.8 × height in cm) - (4.7 × age in years).

Now you need to multiply the resulting number by the activity factor:

low activity, sedentary work x 1.2;
average activity (light physical activity 1-3 times a week) x 1.375;
high activity (intense physical activity 3-5 times a week) x 1.55;
very high activity (intense physical activity 6-7 times a week) x 1.725;
extreme physical activity (hard physical work, intense physical activity twice a day, competitions, etc.) x 1.9.

The resulting number is the number of calories you need to maintain your weight. Reduce this number by 20% - this is the daily caloric intake at which you will steadily lose weight without harm to your health.

The caloric intake corridor will be the gap between the first indicator (for maintaining weight) and the second (for losing weight). Based on these numbers, you can create your calorie menu. To do this, you will need to use the nutritional information provided on food packages and nutritional charts. Carefully count the calories in your diet and stay within your calorie range.

How to find out how many calories you need to eat?

It is recommended not to cross the minimum calorie limit per day - for women 1200 kcal, for men 1800 kcal. There are special diets with reduced calorie content, but before using them it is better to consult a specialist.

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Daily menu with calories

In order to monitor the calories in your diet, it is recommended to create a daily menu with the calorie content of foods. This way you can plan your daily calorie intake and stay within your calorie range.

Moreover, the calorie content of breakfast should be the highest - you should get about 40% of your daily calorie intake at breakfast. The high calorie content of breakfast will allow you to wake up quickly and easily get into the rhythm of the new day. The calorie content of lunch is 30-35% of the daily calorie requirement. Lunch should be hearty, but you should not overeat - otherwise you will start to feel sleepy. It is also undesirable to underestimate the calorie content of lunch - otherwise by dinner you will have a voracious appetite, and you risk overeating. The calorie content of dinner should be minimal. This is explained by the fact that at night you do not need a large amount of energy - it will prevent you from falling asleep. Dinner should be light and easily digestible.

Thus, the caloric content of breakfast and the caloric content of lunch should be maximum within the caloric value range for the day. Light snacks are allowed between meals - this way you can control your hunger and sit down at the table for lunch or dinner without the risk of pouncing on all the available food.

Having drawn up a calorie menu for the day, try not to deviate from the calorie norm for each meal.

Dinners for weight loss. Recipes, calories.

Hello, readers of dietalegko.com. And again we will talk about nutrition, or rather about meals.

We covered everything related to lunches in the article – Lunches for weight loss.

What you need to know about evening meals.

Dinner is one of the important meals that is directly related to the process of losing weight. Very often, people who want to lose weight make the same mistake. They either refuse this meal altogether, or do it incorrectly. Nutritionists and gastroenterologists say that you should never skip dinner, as this will affect your health over time.

What should be the right dinner for weight loss?

Serving size and calorie content.

The portion should be small, ranging from 200-300 g.
If dinner consists of dairy products, the serving may consist of 150 g of cottage cheese and 150 ml of kefir or yogurt.
Salads can be consumed up to 200 g, and meat or fish products - about 100 g.
The average calorie content of dinner should be about 300 kcal.

What products should the evening meal consist of?

+ Low-fat dairy products, hard cheese up to 50% fat, cottage cheese 5% - 9%, yogurt 1.5%, low-fat kefir.
+ Lean meat and meat products, steamed or baked in the oven.
+ Low-fat fish and fish products, also steamed or oven-cooked. — Canned food and smoked fish products are not allowed.

+ Vegetables, raw or baked, except potatoes. You can make salads or casseroles from vegetables without mayonnaise, using sunflower oil.

+ Seafood: mussels, shrimp, squid, scallops, crabs.

- It is not advisable to consume fruits in the evening, as they contain a large amount of carbohydrates, which it is advisable to consume through physical activity. You can eat up to 100 g of fruits in the evening; if after dinner you go for an evening walk or dance in a club, then this will be in your favor.

One of the most frequently asked questions is what time should you have dinner.

In fact, there is no exact time for dinner; there are recommendations that you need to have dinner no later than 7 pm, since in the evening the metabolism slows down and the body not only does not receive benefits from a late dinner, but also suffers from it. Nutritionists and doctors recommend having dinner no later than 4 hours before bedtime. So that your body is not overloaded with food and its processing during sleep. Try to organize dinner no later than 7 pm and do not delay bedtime.

If you want to lose weight, be sure not to skip dinner, but figure out how to eat dinner correctly and you will achieve the desired results.