Recipes for low-calorie dishes for weight loss, indicating calories and BJU in a slow cooker. Healthy Nutrition Week

Delicious recipes for proper nutrition (PP) for every day with photos. We present recipes with calculated calorie content for tomorrow, lunch and dinner, as well as a calculator that will help you calculate the calorie content in any dish!

Sane and health-conscious people? Wanting to lose weight, we have long found a way out - proper nutrition and moderate exercise will bring much more results (which will last and be consolidated), good mood and health benefits. An entire system has been developed, which is popularly known as PP.

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 eating only low-calorie foods and avoiding carbohydrates help you lose weight?

People who have decided to seriously engage in weight loss are beginning to be interested in very low-calorie dishes. Many people also decide to stop eating any carbohydrates. These decisions may have the following effects on the body:

1. A lack of calories is a big stress for the body. Every adult should eat at least 1200 calories per day. If this indicator is below normal, then losing weight will become an unattainable task. Insufficient energy value of an overweight diet for a week provokes a significant slowdown in metabolism. When there is a calorie deficit, the body begins to consume glycogen stored in muscle tissue. A person loses weight, but the decrease in body weight occurs due to a decrease in muscle mass.
2. A sharp reduction in calories is a big stress for the body. If after a diet and rapid weight loss a person returns to his usual menu, there is a high risk of weight gain. Moreover, you can gain more than you managed to lose.
3. Nutrient deficiencies lead to serious health problems. In women, hormonal levels are disrupted, which provokes menstrual irregularities or the complete disappearance of menstruation. Impaired carbohydrate metabolism increases the risk of gallstones and gout.
4. A deficiency of carbohydrates in the diet leads to a significant decrease in working capacity, as a person becomes inactive, irritable and physically weak. Sensitivity to cold increases as the body works under stress.

To maintain health, it is optimal to lose no more than 4-5 kilograms per month. If this figure is higher, health problems cannot be avoided.

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.

Breakfast

It is very important to eat normally in the morning to recharge your batteries for the whole day. Here are a few breakfast recipes (the approximate calorie content of the meal should be 300 kcal):

• Oatmeal contains 100 g. only 145 kcal. To prepare it, you will need to mix 3 tablespoons of pre-chopped oats. flakes, skim. milk (70 ml) and 1 chicken. egg. All this is thoroughly whipped and baked without oil in a frying pan. Can be served with vegetables.

• Smoothie – only 67-70 kcal per 100 g. Just mix banana, peach, pear, oatmeal (30 g), kefir (150 g) in a blender. The dish is ready to eat. You can also take any other fruits that you prefer and make your own delicious smoothie. The main thing is not to overdo it with fructose, which is found in fruits. Try not to overindulge in very sweet fruits.

• Sandwiches for breakfast sandwich lovers may also be right. For 100 gr. – about 115 kcal. They are prepared very simply: on rye bread (toast is made in advance), put half a mashed avocado, a boiled chicken egg, 2 cherry tomatoes, sprinkle with lemon juice and sprinkle with herbs. The dish goes well with green tea.

• Oatmeal apple pancakes . For 100 gr. accounts for 152 kcal. You will need 80 gr. oatmeal, 1 medium apple, 1 egg and 30 gr. honey The flakes must be ground in a blender to make flour. The apple is grated and mixed with flour and egg. Fry the pancakes in a non-stick frying pan for 3 minutes. From each side. You can serve the finished dish with honey.

• Buckwheat with cottage cheese and dried fruits . Calorie content is approximately 200 kcal per 100 g. It is necessary to boil 80 g. cereals without added salt. You need to add 50 grams to it. low-fat cottage cheese and place the plate in the microwave for a couple of minutes. Add chopped banana (60 g), raisins and dried apricots (20 g each) to the porridge.

These are delicious and nutritious options for your proper breakfast.

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:

1. 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.

2. 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.
3. 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.

Who is working on creating the portal?

The main author of the articles and recipes on the site is me. This is how the authorship signature is displayed on the picture:

If we talk about education, I completed a course on nutrition and health from Stanford University, Stanford Introduction to Food and Health.

I also supplemented my knowledge by taking a course from the Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

Recently I also received a diploma “Gym Instructor/Personal Trainer”, having been trained by the Head of the FC “KISEL GYM”, Absolute World Champion in powerlifting and bench press, World record holder Andrey Kisel.

But since I couldn’t do it myself, I have assistants - a team of authors, each of whom has their own preferences in cooking and food, but they all have one thing in common - the desire to eat tasty and healthy.

Mikhail is a chef by training, a vegetarian with several years of experience. It is thanks to Misha that so many recipes without meat, fish, or eggs appeared on the site. His experience as a chef gave the site’s readers the opportunity to try real restaurant delights (the poulard omelette alone is worth it!), which at the same time fit perfectly into the principles of PP. He is doing great not only with theory, but also with practice, since Mikhail loves and knows how to cook deliciously.

Natalya is a mother of three children, a lover of home comfort, delicious pastries, gatherings at the family table and classic cuisine. Somehow, miraculously, she manages to combine all this with the principles of proper nutrition. Natasha chose a special path when switching to pp - soft, gradual, without taboos or prohibitions. She still cooks traditional dishes for her entire large family, but specialties appear on the menu more and more often. And there are even those that have already completely replaced their classical counterparts. For example, pp burgers.

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.

Recipes for proper nutrition

It’s easy and simple to prepare the right dishes according to these recipes using photos, and each of them can be an excellent example of healthy eating and lead to weight loss

Recipe: pasta with vegetables and chicken

Boil pasta (from durum wheat) without adding salt. Cut a small zucchini into thin circles (do not peel the skin from the vegetable), add green beans and broccoli to it. Stew vegetables in a frying pan, adding a little soy sauce or teriyaki sauce. Cut the chicken breast into small pieces and add to the vegetables. Once cooked, the vegetables and chicken can be tossed with the pasta or served separately.

Recipe: fish with white sauce

The good thing about this weight loss recipe is that the ingredients can be varied according to personal preferences. The sauce can be prepared in advance: mix a couple of spoons of sour cream (with a low fat content) with a pinch of nutmeg and black pepper. Add chopped (preferably in a blender) pickled or pickled cucumber, a small spoon of mustard.

Prepare the fish: to do this, you can take any white sea fish (cod, sea bass, hake, tilapia, halibut), remove the skin and bones, pour over a small amount of lemon juice, place on a baking sheet and bake. You can do this by first adding vegetables to the fish - leeks cut into thin rings are perfect. After cooking, serve the dish with white sauce, sprinkle with caraway seeds on top.

Recipe: Stuffed Zucchini

Cut small zucchini (the smaller the better) in half lengthwise and scoop out the pulp. Grate some cheese first. Add it to the zucchini pulp, seasoning with garlic and a mixture of Provençal herbs. Fill each half with the mixture. Cut the cherry tomatoes into 2 parts and place them in “boats” along the entire length. Sprinkle finely chopped parsley, cilantro or onion on top.

Advice: in such recipes it is better to use Adyghe cheese - it is a low-calorie product that allows you to avoid adding salt to the dish, promoting weight loss.

Recipe: Couscous with vegetables and fish

Couscous is a cereal that helps normalize the salt balance in the body, significantly reduces cholesterol and leads to weight loss. Recipes with this cereal can significantly diversify your usual diet when losing weight. You can cook couscous in a double boiler or by boiling it in water. It only takes 5 minutes. You can add any stewed vegetables to the cooked cereal, but it goes best with young green peas, carrots, onions and bell peppers. You can eat couscous as a side dish with grilled or oven-baked red fish.

Vegetable and bean salad for weight loss

Boil 2 types of beans: white and red. Add diced tomato. Supplement the salad with corn grains and finely chopped dill and parsley. Season the salad with 1/3 of wine vinegar (as an option: you can add finely chopped onions previously marinated in vinegar) or lemon juice, pepper.

Tip: in salad recipes for weight loss, it is better not to use canned beans, corn or peas, but to prepare a dish from fresh ingredients - boil the beans, replace the corn with baked or frozen ones, and take fresh or frozen peas.

Shawarma for weight loss

This recipe is suitable for those who want to lose weight without denying themselves their usual food. For lavash, it is better to take a flatbread made from whole grain flour. You can also prepare it yourself. Instead of mayonnaise, grease the pita bread with sour cream with the addition of chopped herbs (dill, parsley, green onions, basil, you can use combinations of various spices without MSG). Simmer chicken, cut into pieces, in soy sauce. Place sauce, fresh cucumber (in rings), avocado (in thin slices), chicken, lettuce, and add pomegranate seeds in the center of the flatbread. Wrap in envelopes or roll.

Recipe for weight loss: Stuffed champignons

This recipe can be a replacement for pizza if you eat right and lose weight. It is better to take more champignons. Separate the stems from the caps of the mushrooms. Finely chop the legs, add to them broccoli, disassembled into florets, diced bell pepper and diced tomato. Stuff mushroom caps with this mixture and sprinkle cheese on top. Bake in the oven.

Vegetable salad

This is one of the variations of tomato and cucumber salad recipes, which is an integral part of the weight loss menu. Cherry tomatoes are cut in half, fresh cucumber is cut into thin strips, pre-marinate the onion in wine vinegar. Mix everything, adding arugula, sprinkle with spices on top.

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.

Diet pilaf

This dish is suitable for every day, since its calorie content is 160 kcal, but for weight loss it is worth reducing the usual portion. The principles of PP provide for the presence of fats and proteins in the diet, but in small quantities, so you can add the recipe with a photo to your home piggy bank.

Ingredients:

• chicken – 700 g;
• onion – 1 head;
• carrots – 4 pcs.;
• sunflower oil – 3 tbsp;
• basmati rice – 400 g;
• salt pepper.

Sequencing:

• Cut the chicken into large pieces.

• Cut the onion into half rings and the carrots into cubes.

• Pour oil into the cauldron; when it is hot, add the meat.

• When the chicken is covered with a golden brown crust, you can salt it and add onions, and lastly carrots. At the same time, we maintain the maximum temperature of the fire.

• Now we pour water, since we have 400 grams of rice, we will need 800 ml of water. When the water boils, reduce the heat and cook for 20 minutes.

• We wash the rice several times until the water in it becomes clear.

• Place the rice in the cauldron carefully, without mixing with the meat. We increase the temperature, when all the water has boiled away, reduce it again, cover the cauldron with a lid and simmer for another 5 minutes.

Before serving, sprinkle with herbs.

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.

Salads

Salads are not only the lowest calorie food, but also the most versatile. They can be included in any meal. They usually accompany soup during lunch or a side dish for dinner. They can be made into an independent dish if they contain proteins, fats, and carbohydrates in the correct ratio. They also act as a real lifeline during the holidays, as they are incredibly tasty and at the same time do not spoil the shapes. With the recipes below, you can lose weight and enjoy food.

Vegetables

With wild garlic (66 kcal)

BZHU - 25/42/33.

Roughly chop 150 g of leeks. In this recipe, it can be replaced with regular onion (both are low-calorie). Half circles - 150 g of radish, quarters - 200 g of cherry tomatoes, circles - 200 g of corn. Grind 50 g of wild garlic. Lightly add salt. Mix all ingredients. Place into portioned plates with low-fat sour cream and top with quail egg halves.

With spinach (88 kcal)

BZHU - 11/82/7.

Despite the fact that the recipe uses lard, the dish is low-calorie due to the remaining ingredients. But this salad will definitely appeal to losing weight men who miss meat while on a diet. And it will be useful for women to include it in their diet from time to time to restore the nervous system.

Wash 300 g of young spinach and drain in a colander. After the water has drained, tear into small pieces. For the dressing, mix vinegar, pressed garlic, allspice, nutmeg (to taste). Fry the bacon until crispy brown. Mix all ingredients. Sprinkle crushed walnuts on top.

With pumpkin (56 kcal)

BZHU - 18/27/55.

This is one of those low-calorie salads that can be prepared in literally 10 minutes. Peel and seed 200 g of unsweetened pumpkin. Grind pumpkin, 2 cucumbers and 2 carrots through a Korean grater. Sprinkle generously with black pepper, add salt, add 50 g of various chopped herbs (dill, cilantro, parsley, basil). Season with 100 ml of low-fat sour cream. Mix.

With Chiken

Stolichny (91 kcal)

BZHU - 37/26/37.

Boil 5 chicken eggs, 1 chicken breast, 4 young jacket potatoes, 1 carrot. Cool. Cut into neat small cubes. In the same way - 300 g of pickled gherkins. Add 300 g of canned green peas, 50 g of chopped green onions, 200 g of Provencal mayonnaise. Mix carefully, being careful not to turn it into porridge. Shape into a mound and garnish with parsley on top.

Freshness (100 kcal)

BZHU - 40/25/35.

Boil 350 g of polished steamed white rice in salted water until fully cooked. Grind 50 g of green onions. Grate 3 hard-boiled chicken eggs. A couple of garlic cloves - under pressure. Cut 400 g of firm, non-watery cucumbers (preferably with small seeds) into neat small cubes. Do the same with 200 g of chicken breast, which must be boiled in salted water in advance.

Lay out in layers: cucumbers - onions - chicken - mayonnaise - eggs - rice - garlic - mayonnaise. Top with halved cherry tomatoes and sprigs of curly parsley.

This low-calorie and incredibly tasty salad will decorate any holiday table and everyday menu for a protein diet. The dish will also help you maintain your figure because it is not salted, and the lightest, dietary mayonnaise is chosen.

Generalsky (98 kcal)

BZHU - 33/28/39.

Boil 450 g of chicken breast, 2 young jacket potatoes, 3 eggs, 200 g of juicy young beets. The salad is laid out in layers: grated potatoes - dietary mayonnaise - 100 g grated daikon - lightly add salt - low-fat sour cream - 200 g fresh grated carrots - mayonnaise (at this stage, lightly press all layers down to release the juice) - diced breast - mayonnaise - 1 chopped sweet onion - mayonnaise - 2 grated sweet apples - grated eggs - mayonnaise - grated beets - mayonnaise. Garnish with grated yolk, parsley, olives, pomegranate seeds, grated walnuts.

With fish

With pollock (73 kcal)

BZHU - 60/27/13.

Cut 800 g pollock fillet into portions. Pour 0.5 liters of strong cucumber brine. After boiling, cook for a quarter of an hour. Cool. Drain the brine. Mash the fish pieces to form thin slices. Place 2 sweet onions into half rings. Cut 3 hard-boiled eggs into cubes. Lay out in layers: pollock - onion - eggs - low-calorie mayonnaise - black pepper - repeat the layers again. Decorate the top with a mesh of mayonnaise, chopped dill and cherry tomato quarters.

With tuna (75 kcal)

BZHU - 61/22/17.

Hard boil 2 eggs, cool, pass through an egg slicer. Wash 100 g of Chinese cabbage leaves, remove the thick white part, chop only the tender green part. Drain liquid from 240 g of canned tuna and mash with a fork. Cut 1 fresh cucumber into strips. Combine all ingredients, add 10 ml of soy sauce and 40 ml of low-fat sour cream. Mix. Top with sliced ​​olives.

With trout (61 kcal)

BZHU - 64/7/29.

Cut 300 g of trout fillet into small pieces, sprinkle with spices (paprika and black pepper work well), add salt, and pour generously of fresh lemon juice. Leave the fish to marinate for 40 minutes. Fry it until golden brown in a small amount of olive oil. Place iceberg lettuce leaves and trout pieces on a plate. On top - 100 g of tomatoes, cut into slices, and 150 g of canned corn. Form a slide. Sprinkle generously with chopped dill and sprigs of curly parsley. Garnish the top with a slice of lemon.

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.

Top 10 most effective diets with easy recipes

Diet recipes with calorie counting will help you properly organize your diet and lose weight. Let's look at the 10 most popular diets that allow you to normalize body weight without harm to your health. A notable feature of nutritional methods is that they involve eating tasty, low-calorie food prepared according to simple recipes.

By the hour

A diet with recipes for a week will give the desired results if you eat strictly according to the clock. The technique includes 8 fractional meals, which allows you to maintain a normal metabolic rate and prevent attacks of hunger.

Delicious and simple recipes:

1. Sandwich with boiled fish: take a slice of whole grain bread, place a 100-gram piece of any boiled fish on it, sprinkle with herbs to taste.
2. Greek salad: chop cucumbers, tomatoes and bell peppers. Add herbs and pieces of feta cheese. Season with olive oil and lemon juice.

Attention! The weekly menu with available products includes single-ingredient foods, for example, boiled eggs, fruits, yogurt, and bread.

Lazy diet

It will allow you to achieve quick results in a week, while maintaining a normal metabolic rate and good health.

Basic rules of a lazy diet:

1. For breakfast we eat hearty, low-calorie dishes, which are dominated by complex carbohydrates. Dinner should be protein-rich and light.
2. Sweet and starchy foods are prohibited.
3. Fish and meat are cooked only by steaming or baking in the oven. You can't eat fried food.
4. Fiber is additionally introduced into the diet (sold in the pharmacy in the form of microscopic granules).
5. Celery and grapefruit are added to the menu. These products are believed to help cleanse the body of toxins.

What you can cook:

1. Baked salmon: take the steak, salt it and wrap it in foil. Bake for 40 minutes at 180 degrees. Add lemon juice before serving.
2. Fat-burning cocktail: grate a piece of peeled ginger root on a fine grater. Take a grapefruit and cut it into 2 parts. Add everything to a glass of warm water and leave overnight. Have a cocktail in the morning.
3. Muesli: Bake oatmeal in the oven until crispy. Season the serving with natural yogurt, berries, and sesame seeds.

Food restrictions

You can eat any dietary food, but the most delicious low-calorie dishes according to the best recipes should be consumed in strictly limited quantities. It is important to count the number of kcal in dishes prepared according to dietary recipes. The level of physical activity must be taken into account. So, a weekly diet for working people with moderate physical activity should help lose weight by 1-1.5 kilograms, but no more.

Low-calorie food recipes:

1. Zucchini pancakes with oatmeal: 0.5 zucchini must be grated on a coarse grater. Add an egg, 5 tablespoons of oatmeal and salt to the zucchini. The products are mixed, turning them into a homogeneous mixture. Fry the pancakes in a non-stick frying pan.
2. Chicken with salad: pieces of 200 g of chicken breast need to be fried in a frying pan. Tear lettuce into large pieces. Season the chicken and salad with yogurt, mixing everything thoroughly.

A weekly diet with recipes and a grocery list for a girl or guy necessarily includes not only ready-made meals, but also vegetables, fruits, dairy products, herbs and nuts in moderation. Despite the fact that a person limits himself in the amount of food, nutrition should be as balanced as possible.

Mediterranean

This is a balanced nutritional method that allows you not only to lose weight, but also to maintain the results for a long time. The basis of the diet is fruits, vegetables, nuts, legumes, low-fat cheese and yogurt. Red meat and eggs can be included in the diet, but their quantity is strictly limited. Butter is replaced with high quality vegetable oil. A person should also drink 6 glasses of clean, still water per day.

Recipes for low-calorie dishes for losing weight:

1. Green smoothie: kiwi is peeled and cut into small pieces. Cucumbers in the amount of 2 pieces must be grated on a coarse grater. Place all ingredients in a blender bowl and grind.
2. Nutritious and low-calorie salad: grate a boiled egg on a coarse grater. 25 g of soft cheese and several chopped leaves of Iceberg lettuce are mixed and seasoned with yogurt.

Ornish diet

It is considered one of the low-calorie diets with balanced meal recipes for losing weight. Its essence is that the amount of fat should not exceed 10% of the daily energy value of the menu. It is important to exclude red meat, margarine, butter and other sources of animal fats.

Important! The diet includes fresh fruits, vegetables, eggs, legumes, and dairy products with a limited percentage of fat.

Recipes that help you eat tasty and low-calorie on the Ornish diet:

1. Cottage cheese with fruit: chop 2 apricots and plums. Add fruit to 150 grams of low-fat cottage cheese, mix thoroughly.
2. Carrot cutlets: grate 1 carrot on a fine grater, squeezing out the juice. Add a raw egg, salt, sugar, and a tablespoon of semolina to the carrots. Pancakes are formed from the mixture and fried in a frying pan until cooked.

Chinese

This is a balanced diet for a month for women and men who want to lose weight without suffering from an obsessive feeling of hunger.

Nutrition principles:

1. Avoid multi-ingredient meals and semi-finished products.
2. Combine fresh vegetables with slow carbohydrates.
3. Once a day, be sure to eat easily digestible soup.
4. Reduce the amount of meat and dairy products in your diet as much as possible.

What foods can you eat using the Chinese eating method?

1. Vegetable noodle soup: you will need 3 potatoes, an onion, carrots, 2 small tomatoes, 2 tablespoons of homemade noodles, salt and pepper to taste. Place potato cubes, coarsely grated carrots, chopped onions, tomatoes and noodles into boiling water. Cook until done.
2. Stewed vegetables in a slow cooker: chop the zucchini into cubes. Place it in the multicooker bowl to fry. Add carrot cubes, onions, natural tomato paste. Simmer in a slow cooker until done.

Well-fed

An excellent economical diet for a week with simple recipes from available products. The menu is designed for no less than 1300 calories. The diet includes foods containing a large amount of fiber, which gives you a feeling of fullness for the whole day. It is also important to drink plenty of water throughout the day.

This diet does not involve eating complexly prepared foods. A person eats boiled meat and fish, fresh vegetables and fruits, whole grain bread, cereals, and dairy products.

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.

general information

In dietetics, low-calorie foods are dishes that contain no more than 100 kcal per 100 g. They easily fit into weight loss diets, treatment tables and proper nutrition systems. They make it easy to control weight, they are good for health (they reduce the level of bad cholesterol, normalize blood pressure and hormonal levels, improve digestion, speed up metabolism).

It's time to destroy the stereotypes that they must be bland, unsalted and tasteless. Even if frying as a cooking method is not welcome here, through sauces, dressings, spices, proper baking and combinations of products, you can get juicy and appetizing dishes.

If you're looking for the lowest calorie options, check out:

• vegetable salads without meat, fish, mayonnaise and oil (with vinegar or lemon dressing);
• cream soups with vegetable broth without potatoes;
• any dishes cooked in a double boiler;
• porridge with water without adding fruits, berries, sugar;
• green smoothies for weight loss

Their calorie content falls within the range of up to 50 kcal per 100 g of finished dish.

Low-calorie food can also be prepared from meat (chicken breast, for example, or turkey) and fish (low-fat varieties), but its nutritional value will be closer to 100 kcal.

Recipes with calories included will make it easier to find. With such a selection, it will be easy to create a varied menu for weight loss.

Recipe Notes:

1. Calorie content is indicated per 100 g of already prepared dish.
2. The BJU ratio is given as a percentage.
3. When changing one of the ingredients to your taste, remember that it should also be low in calories.

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.

Basic principles of PP

Sticking to proper nutrition is not as difficult as it might seem at first glance.

You just need to follow the following rules:

• we remove all semi-finished products, canned food and carbonated drinks from our menu;
• We do not consume products containing monosodium glutamate, sugar and even its substitutes;
• you need to start the morning with a glass of water;
• reduce salt intake;
• exclude the frying method;
• increasing the consumption of vegetables and fruits;
• stop eating fast carbohydrates, these include bread, cereals, pasta;
• the amount of protein per day should be 1 g per 1 kg of weight;
• carbohydrates can be eaten only before lunch;
• Only polyunsaturated fats are allowed, these are avocado, fish, nuts, vegetable oil;
• the principle of nutrition should be this: often and little by little;
• drink at least two liters of water every day;
• eat slowly, chewing food thoroughly.

If you go to the forum for losing weight, you can find a large number of recipes for PP for every day, not only with photos, but also with an indication of the calorie content of each dish, as well as the content of dietary fat in it.

More goodies: Oat milk - recipe Oat milk is an excellent alternative to cow's milk for those who are allergic to lactose. It can be...

Meatball soup

The appetizing soup has a fairly low calorie content, only 171 kcal per 100 grams of product.

Ingredients:

• minced turkey – 100 g;
• onion – 1 head;
• carrots – 1 pc.;
• celery – 1 pc.;
• green peas – 100 g;
• bell pepper – 1 pc.;
• bay leaf – 1 pc.;
• dill, green onions.

Sequencing:

• We peel the vegetables, put them whole in the pan, only cut the celery into pieces, and remove the seeds from the pepper. Fill with water and cook the broth.

• Salt the minced meat a little and form meatballs.

• Place them in boiling broth; when cooked, turn off the heat.

• After this, add green peas and you can pour into plates.

When serving, add chopped herbs to the soup.

Before forming the meatballs, you need to beat the minced meat, otherwise they will fall apart during cooking.

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.

Spring salad

The recipe for this salad must be included in the diet while on the PP, due to the fact that the calorie content of the dish is 57 kcal, it can be eaten every day. The cooking process is provided with step-by-step photos.

Ingredients:

• cucumbers – 500 g;
• red onion - 1 head;
• dill – 1 bunch;
• lettuce leaves - 1 bunch;
• honey – 1/2 tsp;
• lemon juice – 3 tsp;
• mustard beans – 2 tsp;
• vegetable oil – 50 ml.

Sequencing:

• Cut the cucumbers into thin rings and the onion into half rings.
• Finely chop the dill.
• Combine the vegetables in a deep cup, tear the lettuce leaves with your hands.
• Let's prepare the sauce by mixing honey, lemon juice, mustard and vegetable oil. You don't need to add salt, lemon juice will be enough.
• Seasoning the vegetables.

The salad is easy to prepare and very tasty.

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.

PP recipes for weight loss. Scrambled eggs with tomatoes

This is how we prepare it in Azerbaijan and call it tomato yumurta. Similar scrambled eggs are found among Italians (frittata), Israelis (shakshuka), but each has its own method of preparation and secrets, which makes it unique.

Optionally you can add:

• 2 cloves garlic
• 1−2 bell peppers
• 1 onion
• any white cheese such as mozzarella or suluguni
• green onions and tarragon
• cilantro - for serving

Some of these additives are compatible, and some are interchangeable, such as garlic and onions. I'll tell you more about this later.

Step by step recipe:

1. First you need to peel the tomatoes. To do this, put them in a deep bowl and pour boiling water over them. After a few minutes they can be removed - the skin can be easily removed.
2. Heat the oil in a frying pan and add our tomatoes, cut into medium-sized cubes. Then we wait until they release all the juice and soften. At this stage, you can add finely chopped garlic or onion in half rings and bell pepper (it goes well with both).
3. While our vegetables are cooking, beat the eggs in a bowl, as if for an omelet. You can salt both the tomatoes themselves and the eggs in the bowl - choose.
4. When the juice has evaporated by half and the tomato pieces are no longer visible, add the eggs. There are two ways of cooking here: either stir constantly and then you will get almost homogeneous scrambled eggs, or cover with a lid and then there will be inclusions of tomatoes in the omelet. The choice is yours.
5. At this stage, you can sprinkle the scrambled eggs with cheese, grated on a coarse grater.
6. When serving, you can sprinkle with aromatic finely chopped cilantro.

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.

Soups

Lunch is the main meal. It should be satisfying and at the same time dietary. And you can’t do without a hot first one: it warms, improves digestion, and ensures long-term satiety.

Munch dal tarkari - Indian pea soup (36 kcal)

BZHU - 11/22/67.

• 200 g of mung beans (Indian mung beans), can be replaced with regular split peas, but do not forget to then recalculate the calorie content;
• 2 liters of boiling water;
• 20 g butter;
• 3 large tomatoes;
• 3 young potatoes;
• 300 g mixture of dried peppers;
• 2 red dried hot peppers in pods;
• 2 thick-skinned lemons;
• black pepper, bay leaf, cinnamon, turmeric, cumin, ginger powder, green cilantro, salt - seasonings and spices to taste, but all of the above are required, since they form the basis of munk dal tarkari.

Rinse the mung bean thoroughly in several waters. Salt, add cinnamon and bay leaf. Pour boiling water over it. After boiling, open the lid slightly, reduce the heat, cook for half an hour, constantly skimming off the foam. Sprinkle with turmeric and pepper, add oil.

Blanch and puree the tomatoes. Peel the potatoes and cut into cubes. Place the vegetables in a common saucepan along with the dried pepper mixture for 15 minutes. At this time, fry the cumin seeds, sprinkle them with ginger powder and lightly fry them. Add them to the soup for 5 minutes.

Turn off the heat, close the lid, add the hot pepper pods, and leave for a quarter of an hour. Remove the pods from the dish and remove. Before eating, place lemon slices on a plate and generously sprinkle with randomly chopped cilantro.

Bean borscht (39 kcal)

BZHU - 22/0/78.

• 300 g dried beans;
• 5 young potatoes;
• 2 purple (red) onions;
• 1 carrot;
• 300 g young beets;
• 50 g tomato paste;
• 0.5 kg cabbage;
• 3 cloves of garlic (more is possible);
• dill, basil and parsley;
• 1 liter of rich vegetable broth;
• 2 liters of boiling water;
• bay leaf and salt - seasonings and spices to taste, but in small quantities.

Wash the beans and boil in a separate pan for at least 2 hours. Peel the beets and, without cutting them, pour boiling water over them and boil in another pan for exactly 1 hour over medium heat. Chop the onion, grate the carrots, chop the cabbage, cut the potatoes into bars. Chop the greens, mix with pressed garlic and press with a fork until juice forms.

Remove the beets, cool, and grate. In the water in which it was boiled, place the prepared vegetables and spices in succession: potatoes and bay leaves; after 10 minutes - onions, carrots and salt; after 10 minutes - cabbage; after 10 minutes - beans; after 7 minutes - beets, greens with garlic, tomato paste. Mix everything thoroughly. Pour in the broth, boil, turn off. Leave for a quarter of an hour. The result is a rich, thick, satisfying, but low-calorie and even vegetarian soup.

Cream of celery soup (33 kcal)

BZHU - 13/24/63.

• 0.5 kg of seasonal unsweetened and hard pumpkin;
• 100 g celery (stems);
• 1 onion (it is better to take a sharp-tasting and bitter one);
• 2 cloves of garlic;
• 1 tomato;
• 0.5 liters of boiling water;
• 20 ml olive oil (Extra Virgin);
• black pepper, bay leaf, salt - seasonings and spices to taste, but in small quantities.

Cut the celery stalks into small cubes. Chop the onion. Crush the garlic. Sauté them in a saucepan in oil. Peel the pumpkin and remove the seeds. Cut into bars. Add to the saucepan. Blanch and puree the tomato. Add to the rest of the vegetables to simmer. After a quarter of an hour, pour boiling water over it and keep it on low heat for half an hour.

Add spices, stir, turn off after 5 minutes. Drain the broth and strain. The rest of the mixture goes into a blender. Combine the resulting vegetable puree with the broth. Put on fire. Turn off just before boiling. The soup is not only low-calorie, but also very tender. Dietary ten percent cream and rye bread croutons will add piquancy to the dish.

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.

Top 5 simple recipes suitable for most diets, indicating calories and nutritional values

Low-calorie recipes made from easily accessible foods will help you plan your daily diet menu for the week. Many of them are included in most healthy weight loss diets.

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.

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.

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.

Proper nutrition menu for the week: recipes for every day for health and slimness

Without a nutritional regimen, you will not achieve results. How to lose weight if half of your daily ration is eaten during dinner, and your morning meal is simply missing?

Using the mass index calculator, you can get your ideal weight taking into account your age, height, and build. By calculating your body mass index, you will understand how many extra pounds you need to lose.

A healthy and proper diet for every day is an ideal plan for losing weight, and the recipes do not require long preparation. We offer an option for proper nutrition: a menu for every day will help you achieve weight loss and avoid shortages of valuable microelements.

For breakfast - cottage cheese casserole, which can be prepared the day before.

The calorie content of the dish is 90 kC/100 g.

Casserole

For preparation you will need the following ingredients:

• Eggs-3pcs;
• Sugar – 100g;
• Cottage cheese-500g;
• Semolina - 2 tbsp. l;
• Raisins and dried apricots - 50g;
• Sour cream -100g;
• Salt.

Semolina is combined with sour cream and mixed to swell for half an hour. Pour boiling water over raisins and dried apricots. The cottage cheese is rubbed through a sieve or crushed with a blender to make the casserole more airy. Sugar and eggs are added to the pureed curd mass. Pour semolina with sour cream into the total mass.

Excess moisture from dried apricots and raisins is removed by blotting with a napkin. Grease the mold with butter and pour the mixture into it. The dish is placed in the oven, preheated to +180 degrees. Bake for 40 minutes until golden brown. When serving, decorate with fruits and sour cream.

The lunch meal must include a hot dish. We suggest preparing a delicious rice soup with squid and peas. The calorie content of the dish is 145 kC/100 g.

Squid and rice soup

For preparation you need the following components:

• Squid fillet-400g;.
• Rice-2/3 cup;.
• Green peas - 1/2 cup;
• Bulb;.
• Butter - 1 tbsp. l;.
• Salt, spices, herbs.

Boil the rice until half cooked, and cut the vegetables into strips and sauté in oil. Squids are cleaned and cut. Vegetables are added to the broth, and after 15 minutes, rice, squid and peas are added. Cook until done. Before serving, sprinkle with herbs.

Dinner should be hearty and light. An ideal option for proper nutrition is a recipe for stuffed zucchini. The calorie content of the dish is 80 kC/100 g.

Stuffed zucchini

To create a culinary masterpiece you will need the following products:

• Minced meat – 300g;
• Zucchini - 2 pcs;
• Rice – ½ cup;
• Carrots - 1 piece;
• Onion - 1 piece;
• Broth - 1 glass;
• Sour cream and tomato paste - 1 tbsp. l;
• Salt, garlic, pepper.

Zucchini is cut into transverse pieces, after removing the pulp. The rice is boiled until half cooked and mixed with minced meat. Zucchini “boats” are filled with the mixture, placed in a mold and poured with sauce.

To prepare the sauce, use zucchini pulp, carrots and onions.

The ingredients are simmered in a frying pan with a small amount of oil, garlic and broth (water) are added. At the final stage, add tomato paste with sour cream, salt and pepper.

Simmer the zucchini in the sauce for 40 minutes, covered. Sprinkle with fresh herbs when serving.

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:

1. 7-30: barley porridge with water, apple, weak green tea.
2. 10-00: natural low-fat yogurt without additives or dyes.
3. 13-00: vegetable soup with chicken broth, low-fat steamed fish.
4. 16-30: applesauce or banana.
5. 18-30: boiled beef, vegetable salad with 10% sour cream, still mineral water.

Tuesday:

1. 7-30: hard-boiled egg, a piece of whole grain bread, green tea without sugar.
2. 10-00: persimmon or pear.
3. 13-00: Lenten soup with buckwheat, steamed rabbit.
4. 16-30: a cup of cottage cheese, 2% or an omelet of proteins with herbs and tomato slices.
5. 18-30: oven-baked fish, chopped vegetables, glass of water.

Wednesday:

1. 7-30: buckwheat with water, tea with a slice of lemon.
2. 10-00: 1% kefir, whole grain bread.
3. 13-00: lean borscht, steamed meat, vegetables.
4. 16-30: pear
5. 18-30: steamed sea fish, grilled vegetables, tea without sugar.

Thursday:

1. 7-30: soft-boiled or hard-boiled egg, grapefruit, fruit juice.
2. 10-00: low-fat cottage cheese with raspberries.
3. 13-00: lean vegetable soup, steamed chicken, chopped vegetables.
4. 16-30: portion of any berries.
5. 18-30: kefir or yogurt, vegetable stew.

Friday:

1. 7-30: porridge with water, orange or pomegranate juice.
2. 10-00: dried fruits.
3. 13-00: boiled meat, red cabbage salad, black tea.
4. 16-30: portion of berries.
5. 18-30: cottage cheese, mango or 2 kiwis.

Saturday:

1. 7-30: omelette with red sweet pepper, rye bread, weak black tea.
2. 10-00: portion of fruit.
3. 13-00: cabbage soup, turkey in a slow cooker, mineral water.
4. 16-30: walnuts.
5. 18-30: stuffed peppers, apple-cucumber salad with yogurt dressing, tea.

Sunday:

1. 7-30: rolled oats with water, banana, tea without sugar.
2. 10-00: 1.5% yogurt without additives.
3. 13-00: soup with champignons and barley, stewed beets, green tea
4. 16-30: banana-strawberry smoothie.
5. 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.

Quitting the diet

The correct way out of the diet helps to consolidate the results. To do this, it is recommended to slowly increase caloric intake, but not exceed the value that was before losing weight.

In the first week, caloric intake increases by 10%. In the second - by another 5% (if the weight has not started to increase). Physical activity must be present. It is advisable to be in the fresh air more often and try to move more. Don't forget about your drinking regime.

Snacks can be included in the diet, but limit their quantity and calorie content to avoid stretching the stomach (a serving should not exceed 250 g). If possible, you should continue to limit your consumption of prohibited foods.

Instead of sugar, you can use honey or sweeteners; instead of mayonnaise, you can use a homemade sauce based on kefir or yogurt. Salt can be replaced with spices or lemon juice.

Drinking 1 glass of water in the morning on an empty stomach will help improve your metabolism. As a result, the functioning of the gastrointestinal system improves and metabolic processes are activated.

Ready-made approximate PP diet: weekly table for men and women

Approximate diet for women:

Sample menu for a man:

How to create an individual diet

When creating an individual diet, be sure to take into account the intensity of physical activity. During strength training, the calorie content is increased by 500-700 kilocalories.

Important! Pay attention to your body type. Thin people with a fast metabolism need to focus on proteins and complex carbohydrates. If you tend to be overweight, the menu includes foods that speed up metabolism: citrus fruits, green tea, fresh vegetables. The amount of fat is strictly limited.

In any diet when losing weight, there is no food rich in simple carbohydrates. These are all kinds of sweets, baked goods, smoked meats, ready-made sauces, and instant food.

Detox diet

In addition to lean meat, whole grain bread and dairy products, add smoothies to your diet. This is a drink that will give you a feeling of fullness and provide the body with all the nutrients, as it is prepared from fresh fruits and vegetables. Oatmeal and greens are also added to smoothies.

Sample recipes for losing weight, allowing you to eat tasty and healthy:

1. Tofu smoothie: Grind a glass of strawberries, 200 g of tofu cheese and the juice of two oranges in a blender and cool.
2. Curd smoothie: place 100 g of cottage cheese, a glass of kefir and a banana in a blender bowl and blend until a homogeneous mass is formed.

Diet for hypertensive patients

An innovative healing nutrition technique that can reduce the risk of developing hypertension. This refers to products that contain no or very small amounts of bad cholesterol.

Examples of dishes:

1. Chicken salad with vegetables: 3 cups of chopped boiled chicken fillet, a quarter cup of chopped celery, a tablespoon of lemon juice, a teaspoon of chopped onions, a third of a cup of natural yogurt, mix thoroughly and add salt to taste.
2. Diet sandwich: place a piece of rabbit meat and a leaf of lettuce on a slice of whole grain bread. The sandwich can be decorated with greens.

Paleo diet

It involves consuming the most natural food obtained in natural conditions. These are vegetables, fruits, berries, mushrooms, meat from home-grown poultry and livestock. The number of dairy products is limited. Prohibited products include any semi-finished products and confectionery products.

Top 10 recipes for those who want to lose weight with proper nutrition

The monthly nutrition program includes daily consumption of dishes that you can eat and lose weight: