PP quick snacks – 20 recipes with calorie content and nutritional value

Snacking between meals is one of the main secrets to losing weight and maintaining your ideal weight, and proper snacking is doubly important. The first thing that comes to mind when it comes to snacking is fruits, vegetables or dried fruits. But I want to offer you 20 healthy snack ideas that will help diversify your healthy diet. All recipes are very simple, accessible, and their preparation will take you very little time. Moreover, some of these dishes can be easily taken with you to school, work, or a walk. In general, I hope you find it interesting.

When starting to eat right, many people prepare healthy breakfasts, lunches, and dinners for themselves and don’t pay any attention to snacks. The need for snacks is that they help avoid hunger strikes, which subsequently lead to overeating. They help to break long periods of time without food into smaller ones, thereby obtaining fractional meals, which are recommended by nutritionists. The right snacks help you meet your daily calorie intake, as well as proteins, fats and carbohydrates. The main condition here is that in the first half of the day it is better to give preference to carbohydrate snacks, and in the second half - protein snacks.

Oatmeal PP burger with egg, cheese and cherry tomatoes

The first option is a healthy and tasty burger made from oat buns stuffed with lettuce, cherry tomatoes and cheese. But you can of course change the filling to suit your taste.

KBJU of one burger: 212/18/10/12.

Ingredients:

• Chicken egg.
• Oatmeal – 1 tbsp. l.
• Lettuce leaves.
• Cherry.
• Cheese – 20 g.
• Sour cream.
• French mustard.

Preparation:

In the bowl of a chopper, combine the egg, a spoonful of oatmeal, and a pinch of salt. Now let's make burger buns from this mass. Heat a non-stick frying pan thoroughly without oil. Divide the dough in half and fry two flatbreads.

Let's start with the filling; Cut the tomatoes into thin slices, grate the hard cheese.

Time to shape the burger. Place a lettuce leaf on one of the flatbreads. Next is a little sour cream and mustard. Next is a layer of tomatoes, and, of course, cheese. Cover with the second flatbread.

Sugar-free dried fruit lemon candies

Beautiful sweets with a rich lemon flavor and slight sourness. Peanut butter and crushed peanuts add nutritional value, while lemon and dried fruits are very healthy as they contain a lot of vitamin C. If you want to boost your immunity, be sure to prepare it. Store finished products in a cool place and preferably for no more than two days.

KBJU of one candy: 27/1/1/4.

Ingredients:

• Dried apricots – 100 g.
• Cranberries – 100 g.
• Peanut butter – 1 tsp.
• Peanuts for sprinkling – 30 g.
• Zest of one lemon.

Preparation:

Wash dried fruits and pour boiling water for a few minutes. Meanwhile, grate the zest of one lemon. Now we pass everything through a meat grinder or grind it with a blender. Add peanut butter to the dried fruit mince and mix everything.

We wet our hands with water, form balls, I got 8 pieces. Next, roll the candies thoroughly in roasted, chopped peanuts. You can also use sesame seeds, cocoa, chopped nuts, coconut flakes, etc. as a topping.

Carrots as a remedy for acne

Contrary to popular belief, problem skin can occur not only among teenagers in adolescence. Some people have to struggle with various skin rashes throughout their lives, and carrots can be a great help in this fight. As you know, carrots contain a whole storehouse of vitamins, including vitamins B, C. D, as well as carotene, calcium, iodine and iron

. Carrots can be a healthy alternative to sweets and can be sliced ​​thin and made into “carrot chips.”

are also known to have a positive effect on vision and hair condition.

, so people who regularly eat carrots get good clear eyes, clear skin and healthy hair as a “bonus”.
In addition, carrots are recommended for people who often feel hungry before bed and are used to “eating it.” Carrots are rich in dietary fiber
, which can create a feeling of fullness, while there are few calories in carrots, because they mainly consist of water.
It is better to eat carrots fresh, so they retain more nutrients. A person’s daily diet may contain up to 100 grams
of this product; you can choose the “form” yourself: salad, side dish, or just raw carrots.

Curd jelly with milk and honey

A light snack that can be eaten at any time, even in the evening with a cup of tea. The jelly turns out to be nourishing, moderately sweet and very tasty. If desired, gelatin can be replaced with agar-agar in a ratio of 1:2–1:3.

KBJU per 100 g of product: 120/14/4/8.

Ingredients:

• Cottage cheese 5% – 380 g.
• Milk 2.5% – 180 ml.
• Gelatin – 20 g.
• Vanilla sugar – 10 g.
• Honey – 2 tbsp. l.

Preparation:

Pour gelatin with warm milk, mix, leave to swell.

In a separate bowl, add honey and vanilla sugar to the cottage cheese. Beat with an immersion blender until smooth. Then add milk and gelatin and beat again. The finished mass should be homogeneous and quite liquid.

Fill silicone muffin tins with curd mass. Cover with cling film and place in the refrigerator for 2-3 hours.

An empty stomach is not ready for bed!

Recently, nutritionists are increasingly arguing that fasting sleep is illiterate. In such a situation, metabolic processes do not occur fully, and the peace of sleep is disturbed. True, they also argue that you shouldn’t overeat in the evenings.

Where is the reasonable balance that will benefit both metabolism and sleep?

First, you need to learn to adhere to measures. Analyze the volume of your evening plate. It should not exceed the scale of a regular glass or your handful. This amount of food eaten will not put pressure on the internal organs and prevent the lungs from working fully.

Secondly, it wouldn’t hurt to count calories. The most healthy portion is 200, sometimes 250 calories.

Thirdly, it is harmful to eat food immediately before bed. The best option is 2 or even 3 hours before going to bed. Light food will be almost digested during this time. There are no threats to a slim figure, which means that excess weight will not appear, which is often the cause of snoring and apnea.

Sandwich with red fish and avocado

A healthy sandwich, ideal for breakfast, picnics and as a snack. If desired, the bread can be toasted in a dry frying pan to make it crispy. In general, the combination of whole grain rye and red fish is always very tasty.

KBJU per 100 g: 170/13/8/12.

Ingredients:

• Avocado – ½ pc.
• Red fish – 50 g.
• Curd cheese – 5 g.
• Whole grain bread – 35 g.

Preparation:

We spread cottage cheese on the bread, but you can use any other cheese. Place sliced ​​avocado on top. Add two pieces of any red fish, for example salmon.

What you shouldn't eat to avoid harming your health

• The worst option you can choose to snack on is a candy bar or candy. After a short rise, you will feel an even greater loss of strength and hunger. Such snacks, if they become habitual, cause significant harm to health.

Sugar is a dope for powerful free radicals. The bar on an empty stomach produces an “explosion” - a peak increase in glucose, free radicals, and a rise in insulin. Free radical bombardment damages the vascular endothelium.

Over time, the beta cells of the pancreas become depleted and they switch to producing somatostatin instead of insulin. Cardiovascular diseases and diabetes mellitus develop.

• You should not opt ​​for fast food and junk food. These products are convenient for snacking on the go, but definitely not suitable as a wholesome, healthy meal.

10 snacks in 5 minutes

They contain excess salt, fructose, trans fats, all kinds of chemical additives: preservatives, flavors, dyes, taste stabilizers. They are also low in vitamins, healthy fats, slow carbohydrates and dietary fiber.

Regular consumption of junk food and fast food leads to the development of diseases of the digestive and cardiovascular systems, atherosclerosis, disruption of the endocrine system and weight gain.

Quick apple crumble with oatmeal

The following recipe is a very simplified version of apple crumble. In order for the dish to bake quickly, you can use instant oatmeal.

KBJU servings: 212/6/6/34.

Ingredients for 2 servings:

• Apple.
• Lemon juice.
• Cinnamon.
• Walnuts.
• Oat flakes – 50 g.
• Oat bran – 1 tbsp. l.
• Honey – 1 tsp.

Preparation:

Grate one small apple on a coarse grater. Sprinkle with lemon juice, add a little cinnamon and nuts.

Separately combine the flakes, bran, a little olive oil, and honey to taste.

In the small molds in which we will bake the crumble, first place the dry ingredients, and then a layer of apples. Cover the top with dry ingredients again. Place the molds in an oven preheated to 180 degrees for 20 minutes.

What to snack on while on a diet

Proper snacks for weight loss should be rich in protein and fiber.

And foods containing simple carbohydrates should be excluded from the diet. From such a meal you will not feel full and will want to eat even more.

Healthy foods

Low-calorie snacks should be a priority.

These include:

• fermented milk products - kefir, yogurt;
• fruits - grapefruits, oranges, berries, bananas, apples;
• dark chocolate - it is important to follow the dosage and not get carried away;
• dried fruits - dried apricots, raisins, prunes;
• nuts - walnuts, hazelnuts, almonds;
• vegetables - cucumber, tomato, carrot and other products from which you can make a salad for a snack.

Between each meal you need to drink 1-2 glasses of clean water. It removes accumulated harmful substances from the body, making the skin healthy and elastic.

Harmful products

First of all, it is necessary to remove white sugar from the correct menu. And the same applies to all products that contain it in excessive quantities. That is, the option of snacking on your favorite candy with a cup of tea will not work. This will not lead to a feeling of satiety, but cellulite and extra pounds are definitely guaranteed.

You should also avoid foods that contain a lot of salt. These include chips, crackers, crackers and pickled foods. Sugary carbonated drinks, packaged juices, fast food, flour and sweets are prohibited. Yes, and remove smoked meats, sausages and white wheat bread from your list - these are the most high-calorie foods.

As an exception, oatmeal cookies and Maria crackers, which are so popular among those losing weight, are allowed.

Light dessert in a glass made from granola and cottage cheese

Delicious portioned dessert with granola. The combination of cottage cheese, granola, nuts and dried fruits perfectly saturates and fills with energy. As a snack, this dessert is simply irreplaceable.

KBJU per 100 g: 195/11/8/19.

Ingredients:

• Cottage cheese 5% – 200 g.
• Yogurt – 150 g.
• Granola – 100 g.
• Honey – 1 tsp.
• Coconut flakes.

Preparation:

Combine cottage cheese with natural yogurt and beat with a blender until smooth.

Place a couple of tablespoons of granola on the bottom of the glass, then the curd mass, again a layer of granola and curd mass. Pour liquid honey on top and decorate with coconut flakes. You can also decorate with any fruit or cocoa.

What to drink with it?

As a complementary drink to your snack, you can opt for the following options:

• Black coffee or coffee with milk.
• Chicory.
• Fruit drink without sugar.
• Dried fruit compote without sugar.
• Water with lemon.
• Tea.
• Matcha made with plant-based milk without sugar.

Your cup for hot drinks should not be half a liter, choose a small volume of 150-200 ml. When it comes to milk, choose the fat content that suits your diet plan, and when it comes to plant-based milk, make it yourself or buy quality sugar-free options. Let me remind you that oatmeal, rice and buckwheat milk do not have any benefit, being a mixture of flour and water - a refined carbohydrate. Opt for nut, sesame or coconut milk.

Plan your snacks in advance, make them varied and eliminate hunger from your life.

Melon, lime and mint sorbet

A tasty, aromatic snack option that is also perfectly refreshing in the heat. Using the same principle, you can prepare sorbet from any product: strawberries, mangoes, raspberries, watermelon, bananas.

KBJU per 100 g: 38/1/0.3/8.

Ingredients:

• Melon – 450 g.
• Lime – 1 pc.
• Mint – 2 sprigs.
• Honey – 1 tsp.

Preparation:

Chop the lime and mint, and peel and pit the melon. The melon must be very sweet. Place all ingredients in a blender bowl and grind.

Pour the resulting mixture into the container. Cover with a lid and place in the freezer for at least one hour.

Vitamin salad of carrots, zucchini and sweet peppers

A bright vitamin salad from fresh vegetables is prepared quickly, literally in 10 minutes. Such salads can be prepared even every day, because they contain a lot of vitamins and fiber.

KBJU of the whole dish: 35/1/0.2/7.

Ingredients:

• Carrots – 40 g.
• Zucchini – 40 g.
• Sweet pepper – 40 g.
• Green onions.
• Olive oil.

Preparation:

Grate carrots and zucchini on a Korean carrot grater. Cut the bell pepper into thin strips. Chop the green onions. Season the salad with olive oil. You can also squeeze out a clove of garlic for flavor.

Raspberry chia pudding with almond milk

Simple, quick to prepare, and most importantly, a very healthy dessert. Chia seeds are rich in potassium, calcium, antioxidants, omega-3 and omega-6 fatty acids, in a word, they are very healthy. Therefore, nutritionists recommend them as an effective means for losing weight. Chia seeds also provide a feeling of long-lasting satiety.

KBJU per 100 g of product: 175/23/6/23.

Ingredients:

• Chia seeds – 3 tbsp. l.
• Almond milk – 150 ml.
• Oatmeal – 3 tbsp. l.
• Berries – 20 g.
• Raspberry jam.

Preparation:

Pour almond milk into a bowl. Add chia seeds and mix well. Set aside for 20 minutes to allow the seeds to swell.

Pour oatmeal into a glass and add raspberry jam. You can take any jam or just honey. Next, add the milk mixture and decorate with fresh raspberries on top. The pudding is ready, but to make it tastier and brew better, I recommend putting it in the refrigerator overnight.

▍ Whole grain bread

If it’s difficult without bread, they come to the rescue: grain breads.
They have more fiber than regular “brown” bread, which is good for satiety and digestion in general. And there is incomparably less damage to body weight than when eating white bread, not to mention all kinds of sweet pastries. But there are many different microelements, complex carbohydrates and unsaturated fats. If eating them naked is boring, you can always spread low-fat cottage cheese or soft cheese on top, and put a cucumber, tomato, piece of fish or shrimp on top. It turns out to be a healthy, tasty and quite healthy sandwich.

Banana PP rolls with cottage cheese

This roll can be eaten for breakfast or as a first snack. Rice flour can be replaced with any other flour if desired, but it makes the dish much more tender.

KBJU per 100 g: 122/7/4/15.

Ingredients:

• Chicken egg.
• Soft cottage cheese – 2 tbsp. l.
• Milk 1.5% – 10 ml.
• Rice flour – 2 tbsp. l.
• Banana.

Preparation:

Mix flour, egg, milk, half the cottage cheese and sweetener. From the resulting dough we prepare one large pancake. If you don't have a non-stick frying pan, you can use a little coconut oil to prevent the pancake from sticking.

Spread cottage cheese on the finished pancake and place a whole banana. We roll everything into a roll. We cut the preparation into small rolls, a delicious snack is ready.

What to do to improve protein absorption

If we compare products containing protein of animal and plant origin, eggs, fish, milk and meat are absorbed much better. Therefore (if there are no restrictions) it is worth alternating different types of proteins in your menu. In order for protein to be better absorbed by the body, it is necessary:

1. Provide sufficient fiber in meals. For 1 serving of protein there should be 2 servings of vegetables, herbs, and fruits. Dietary fiber activates the intestines, and vegetables also contain enzymes that promote the digestion of protein substances.
2. Drink at least 1.5 liters of water per day or at the rate of 30 ml per 1 kg of person’s weight.
3. Steam or bake food. The shorter the heat treatment time, the more nutrients are retained. In addition, frying usually adds fat and increases calorie content.

Recommendation

For even better absorption, acidic ingredients should be used together with protein products to ensure their fermentation: vinegar, kiwi, lemon juice, berry sauces.

With a healthy lifestyle, you can’t do without protein snacks. They are not as difficult to prepare as they seem. There are many recipes for savory dishes and healthy protein sweets. Of course, all this takes time, but your health and figure with such nutrition will be excellent.

Energy smoothie with celery and apple

Delicious, not tart, moderately sweet green smoothie. Such drinks are well saturated and are most beneficial for your figure. Celery is one of the healthiest and most dietary foods that can be used for smoothies. It not only cleanses the body of harmful substances, but also helps with swelling.

KBJU per glass: 203/4/12/19.

Ingredients:

• Water – 10 ml.
• Celery – 3 stalks.
• Apple.
• Almonds – 1 tbsp. l.
• Honey – 1 tbsp. l.

Preparation:

Peel the celery stalks, wash them, and cut them into cubes. Also, don’t forget to peel and cut the apple.

Turn on the blender, pour in water. Next, add celery, apple, almonds, honey. We interrupt everything at maximum speed.

Top 5 quick snacks at PP

For those who don’t have time to prepare snacks at home or simply don’t want to think about what to eat every day, we have prepared a rating of the healthiest products that are easy to find in the store:

• Nut mixture;
• Kefir or natural yogurt;
• Cottage cheese;
• Cereal/protein bar or protein cookie;
• Banana or apple or other fruit.

For those who constantly eat a balanced diet, this list may seem meager and uninteresting. Indeed, if you eat the same foods every day, then very soon you will be drawn to unhealthy sweets and fast food. To prevent this from happening, we have prepared a whole list of healthy snacks for different occasions.

Quick oatmeal in a cup in the microwave

Oatmeal recipe from the “faster and easier than ever” series. Two minutes in the microwave and you're done. If you wish, you can remove the egg and add something else. The most important thing is the base, oatmeal, but not instant oatmeal, but whole grain flakes. You can use any berries, nuts, or fruits as a filler.

KBJU per 100 g: 270/11/9/39.

Ingredients:

• Oatmeal – 1 tbsp.
• Egg.
• Cocoa powder – 1 tsp.
• Almond milk – 20 ml.
• Almond.
• Honey.

Preparation:

Pour oatmeal into a cup. Add raw egg, cocoa, almond or regular milk. Mix everything thoroughly.

Place the bowl of oatmeal in the microwave for two minutes. Then decorate with almonds and add a little liquid honey for sweetness.

Details of the evening menu

Late dinner has a number of restrictions. Of course, we are not talking about a full meal. It's like a late-night snack to improve your metabolism and promote sound sleep.

• Choose foods that are easy to digest . Dinner should not include fried or too fatty foods, because they take a lot of time to digest. But dishes that are steamed and cooked in water are available in the evening. You can also eat foods baked in foil.
• Choose warm food for the last meal before bed , this is the key to a restful sleep. Allow yourself some long carbohydrates, they will calm your brain.
• The importance of the main amino acid tryptophan for sleep has long been scientifically proven. It is involved in the production of melatonin (regulator of biorhythms) and serotonin (responsible for emotional well-being). The source of tryptophan is protein: hard and processed cheeses, crabs and shrimp, chicken, rabbit, turkey, and legumes. It is found in eggs, cottage cheese, and cereals. In order for the amino acid to reach the brain, complex carbohydrates are also needed. Therefore, the interaction of long carbohydrates with proteins is a direct path to the brain and restful sleep.

Other tryptophan foods include seeds and nuts, honey and bananas. A spoonful of honey with a small amount of low-fat milk is an ideal recipe for sleep, especially for snorers.

• A sleep hormone such as melatonin is synthesized, in addition to the above products, by cherries and cherries, almonds and pine nuts. Whole grain bread is also good for this purpose.

The situation with melatonin will be improved by oatmeal, but be sure to eat porridge, do not confuse it with cereal. Such food is an exemplary mixture of protein compounds and long carbohydrates. But, it is important to always adhere to the permissible serving size. Overkill is unacceptable.

• Calcium is extremely important for conducting impulses along nerve fibers. In order not to spoil your sleep and make the muscles of the larynx work, eat dairy products with a small percentage of fat for dinner. Give preference to yogurt.
• Another factor that affects sleep is magnesium. To avoid violations, eat pumpkin seeds or spinach, peanuts or cashews for dinner.

What is prohibited? Avoid foods high in saturated fatty acids and heavy foods. You don't need to drink a lot of fluids in the evenings, as you will have to get up to go to the toilet too often at night. Remember, the best rest is uninterrupted sleep.

Do not include red meat, sausages, or offal in the evening menu. Chocolate and salted fish are not good for you in the evening. Also, avoid coffee and strong black tea at dinner.

But a little soothing chamomile or lemon balm tea is helpful. You can brew hawthorn fruits. It is useful for hypertension, which is often the cause of snoring.

Fitness candies with almonds, peanuts and plums

Sometimes before a workout there is not enough energy to carry it out, so snacks like these often help out. The recipe is quite high in calories, but these are the healthy calories that are so necessary for training. The candies look like the famous “Raffaello”, but, of course, are much healthier. Plums can be replaced with dates, other dried fruits or bananas.

KBJU of one candy: 42/2/3/1.

Ingredients:

• Water – 20 ml.
• Plum – 1 tbsp.
• Almonds – 1 tbsp.
• Peanuts – 1 tbsp.
• Coconut flakes.

Preparation:

Pour water into the blender bowl, add dried plums, almonds and peanuts. Grind until smooth.

Spread a tablespoon of the resulting mixture onto the coconut flakes. Roll and form into candies. Place the candies in the freezer for a couple of hours, there they will harden and will be easier to eat.

Why Snacks Are Important to Eating Healthy

A healthy lifestyle is impossible without proper nutrition, and it should be not only complete, but also fractional. Otherwise, during periods of fasting and subsequent overeating, the body begins to create reserves for a “rainy day” in the form of fat deposits.

Working people often have only 2 meals a day, and sometimes only one - dinner. As a result, it turns out to be abundant and dense, which is fundamentally wrong. Breakfast and lunch should be as nutritious as possible. Lunch and afternoon tea will help put everything in its place. They:

• activate metabolism;
• allow you to reduce portions;
• provide the body with the calories necessary for performance, but in small doses;
• serve as a source of useful substances;
• relieves overeating, especially in the evening;
• reduce the feeling of hunger before returning home;
• lift your spirits.

Also, small portions of food protect against gastritis, ulcers and other gastrointestinal diseases. To avoid gaining weight, you should have 2 snacks between main meals.

Flourless roll with chicken breast

This roll is good both cold and hot. A great protein snack that can be easily taken to work or eaten at home.

KBJU per 100 g of product: 147/16/8/2.

Ingredients:

• Chicken breast – 170 g.
• Onions – 50 g.
• Eggs – 2 pcs.
• Natural yogurt – 50 g.
• Cheese – 65 g.

Preparation:

For the base, beat the eggs into a bowl, add yogurt, grated cheese and a pinch of salt. Mix everything until smooth. Distribute the mixture over a silicone mat. Bake in the oven for 10–15 minutes at 180 degrees.

We pass the chicken fillet and half the onion through a meat grinder.

We take the base out of the oven, distribute the minced chicken, and roll it into a roll. Then wrap the roll in foil and bake for another 25 minutes. Let it cool a little and you can cut it.

Who needs protein snacks and why?

The volume of the human stomach is approximately 0.5 liters. If you eat 2 times a day, constantly overeat and stretch it out, then this does not have the best effect on your health and figure. That is why all nutritionists insist on fractional meals (5-6 times), always with snacks, which should be small in volume and healthy.

Protein snacks are useful for everyone, without exception, so that there is no deficiency of essential amino acids in the body. They are much better than fast food on the run or sweets, chocolates, and cakes without leaving the monitor. But they are especially important:

• for weight loss and proper nutrition;
• for those who are on a low-carbohydrate diet;
• for athletes and during active dry training;
• with BUC (protein-carbohydrate alternation).

Also, fractional meals are necessary for people suffering from chronic gastrointestinal diseases (gastritis, ulcers, gallbladder removed). At the same time, you should not forget to count all snacks into your total daily caloric intake so as not to exceed it.

Cheesecakes without flour in molds in the oven

A very convenient protein snack for school, travel, or work. Cheesecakes are tasty, tender, with a pronounced taste of cottage cheese, and are prepared without flour or sugar. The raisins are already sweet, but if you want it sweeter you can add a little fruit syrup. It is best to take cottage cheese soft, in briquettes and without additives, that is, it should not be a curd product. With a curd product, cheesecakes will not work and will simply fall apart.

KBJU per 100 g: 164/15/9/5.

Ingredients:

• Cottage cheese 9% – 380 g.
• Eggs – 2 pcs.
• Raisins – 40 g.

Preparation:

Place cottage cheese and eggs in a bowl and mash everything well with a fork. Add washed, dried raisins and mix.

Distribute the curd mass into silicone muffin tins. Bake in the oven for 20–25 minutes at 180 degrees. Transfer the finished cheesecakes to a container or onto a plate.

The right snack for weight loss

If you are actively losing weight, then the following types of healthy low-calorie snacks will be useful to you:

• Low-fat cottage cheese with the addition of fruits and berries. Choose foods with less sugar: green apples, pears, citrus fruits, apricots, pineapple, raspberries, strawberries, blueberries.
• Vegetable salad of non-starchy vegetables and herbs with natural yogurt dressing: tomatoes, cucumbers, bell peppers, cabbage, spinach, sorrel.
• Omelette with vegetables or boiled eggs.
• Pumpkin sorbet without sugar.
• Zucchini casserole with mushrooms.
• Low-fat dairy products: kefir, natural yogurt, fermented baked milk.

In order to satisfy your hunger and not overdo it on calories, give preference to foods high in fiber but with minimal carbohydrates. These could be celery stalks, bran bread, smoothies made from vegetables and herbs.

Dietary fruit-chocolate cream

The cream turns out thick, tasty and, of course, healthy. A great recipe for a quick snack or light breakfast. The top of the cream can be decorated with chopped nuts or coconut flakes. The ingredients are designed for three servings at once.

KBJU of one glass: 320/9/20/29.

Ingredients:

• Bananas – 2 pcs.
• Yogurt – 180 ml.
• Avocado – 1 pc.
• Cocoa – 2 tbsp. l.

Preparation:

Peel the bananas and mash them a little with a fork. Cut the avocado into cubes and add to the bananas. We also add plain yogurt and cocoa. Beat everything well with a blender until smooth.

Pour the cream into bowls. You can eat it immediately, but it is better to put it in the refrigerator for one hour.

PP baskets with filling

The baskets are filling and very cute in appearance. They prepare without any hassles: take everything, mix it, and you’re done. For the filling, you can use any products that are in the refrigerator.

KBJU per 100 g: 187/16/12/3.

Ingredients:

• Baskets – 5 pcs.
• Cheese – 45 g.
• Cod caviar – 30 g.
• Eggs – 2 pcs.

Preparation:

Boil the eggs hard, then grate them on a fine grater. We also finely grate hard cheese. Combine grated eggs, cheese, and cod roe in a bowl. By the way, cod caviar is high in protein and does not contain oil, so it is well suited for PP recipes. Fill the baskets with filling and you're done.

Hard boiled eggs

Calories:

2 eggs – 140 kcal

Hard-boiled eggs are one of the easiest and healthiest snacks, even if you're on a diet: they're filling and will help you cut down on calories. There's no need to worry about cholesterol—recent research from the University of Connecticut shows that moderate consumption of eggs does not contribute to the development of heart disease. In addition, eggs contain a lot of protein, as well as vitamins K2 and B12.

How do eggs for breakfast help you lose weight? Research by scientists

Oatmeal bars with dates

Delicious, satisfying oat bars made from healthy ingredients. This delicacy is very convenient to take with you to school, office, or eat in the morning with a cup of hot coffee, tea or milk. Be sure to store in a container in the refrigerator.

KBJU per 100 g: 339/8/9/58.

Ingredients:

• Oat flakes – 2 tbsp. l.
• Peanut butter – 4 tbsp. l.
• Fiber – 3 tbsp. l.
• Dates – 140 g.
• Milk – 20 ml.

Preparation:

Pour warm water over the dates and let sit for a few minutes. Then drain the water, remove the seeds, and chop finely.

Fry the oatmeal in a dry frying pan over low heat until golden brown. Next, combine dates, oatmeal, fiber, milk and peanut butter. Knead the mixture well on a cutting board covered with parchment paper. Form a square cake and cut it into bars. Place in the refrigerator for an hour and a half.

Main conclusions

1. Those who are losing weight should definitely include 1-2 snacks at work in their diet.
2. Products should be low-calorie and easily digestible.
3. It is better to eat not according to time, but based on the feeling of hunger.
4. It is better to cook food yourself than to buy ready-made food.

Snacks at work should be a must, this is especially useful for those losing weight. It is recommended to eat healthy foods and avoid sweets, flour or fast food. Otherwise, losing weight is out of the question.

What are your favorite snacks at work? Do you choose food to take away based on healthiness? Write about it in the comments to this article!

Diet cheesecakes with buckwheat flour

These cheesecakes can be prepared without adding any sweetener; they are already delicious. Cheesecakes do not cause a feeling of heaviness, although they are a filling dish. They go very well with sour cream, honey or syrup.

KBJU of one cheesecake: 58/3/0.7/2.

Ingredients:

• Cottage cheese 1% – 140 g.
• Buckwheat flour – 25 g.
• Egg.
• Salt.

Preparation:

Beat an egg into a bowl and add a pinch of salt. Beat with a fork. Mix cottage cheese with egg and gradually add buckwheat flour. With wet hands, form cheesecakes on a cutting board sprinkled with buckwheat flour.

Fry in a dry non-stick frying pan under the lid for about 4-5 minutes on each side.

Losing weight for overall health benefits

Modern systems of proper nutrition are aimed not just at losing weight, but at significantly improving overall well-being. Today it is not fashionable to be dissatisfied and exhausted. They are attracted by such qualities as cheerfulness and naturalness.

Professional nutritionists share the same opinion when it comes to weight loss. When working with people who want to lose weight, they adhere to two main rules:

1. Food should be varied. The body must receive a sufficient amount of nutrients and microelements.
2. The dishes must be tasty. Otherwise, you may face stress.

Only if you adhere to these rules, you can achieve a positive result - lose weight and not spoil your nervous system.