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.

Diet sandwich

You will need:

• 1 egg;
• ½ avocado;
• 2 slices of bran bread or crispbread;
• 2 cherry tomatoes;
• lemon juice;
• salt and herbs.

How to cook:

1. Lightly dry the bread in a frying pan without oil.
2. Mash the avocado, add chopped herbs and juice.
3. Spread the mixture onto the bread and place the tomatoes and eggs on top.

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.

▍ Fruits and vegetables in general

All things being equal, in most cases, fruit is a better snack than almost all alternatives.
Sharpening a banana or peach, gobbling up an apple or tangerine is in every way healthier than eating a rich slice of pizza or a chocolate bar. Unfortunately, not everyone likes it or perceives it as a suitable snack. But if you get into this habit, your body will certainly thank you more in terms of well-being and overall health. Vitamins, microelements, all sorts of other useful substances - thousands of them, each fruit has its own benefits.

Well, to quickly “recharge” the brain, dried fruits and candied fruits will also come in handy, the main thing is without fanaticism.

Vegetables “without everything” are more difficult to eat and not as tasty as fruits. But they are also useful - and go well with the next three points.

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.

Best time to snack

Eating healthy snacks throughout the day improves your metabolism and helps curb your appetite. The amount of intermediate meals should be 2 or even 3 times less than the serving of the main food. Maintaining water balance plays an important role; you need to drink at least 1.5-2 liters of water per day.

The best time to have a snack is:

• second breakfast (if the menu for the day is correctly planned, it should be from 11.00, but no later than 12.00);
• afternoon tea (from 16.00 – 17.00);
• second dinner (shortly before bed, but no later than 21.00).

Breakfast is the most important meal for a person leading a healthy lifestyle. It must be remembered that after the main breakfast, at least 3 hours should pass before the first snack. In this case, you can eat a dairy product or a vegetable salad for second breakfast. Before lunch, such a light snack will be enough.

What can you eat for a second snack, that is, an afternoon snack? Fruits, dairy products or tea are perfect for this. For tea, you can make a delicious sandwich from bread, lightly salted red fish and a slice of avocado.

If the afternoon snack was too light and it is difficult for the body to do without snacks before the evening meal, then before dinner you can eat a baked or soaked apple with tea, you can drink a glass of yogurt or eat a little fruit and nut mixture.

An evening snack should be the lightest and simplest. Ideally, it would be a glass of kefir or an apple. You can also use cottage cheese.

Late-night snacking is a bad habit, especially when losing weight. Therefore, it is better to accustom the body to do without eating food at night.

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.

Reviews of people losing weight on PP

Let's see what people who have lost weight on proper nutrition say.

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There are a lot of reviews and basically everyone who ate right is happy with the result.

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.

Tuna salad

You will need:

• 2 eggs;
• 1 cucumber;
• 1 b. tuna;
• green beans.

How to cook:

1. Boil beans and eggs.
2. Grind the tuna and chop the cucumber.
3. Mix everything and season with olive oil or sour cream.

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.

Olives

Calories:

25 green or black olives – 100-175 kcal

Olives are rich in monosaturated fats and contain strong antioxidants, particularly oleuropein, which, according to research by the Rome Laboratory of Molecular Biology and Oncology, reduces the risk of cancer.

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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.

Sandwiches for snacks: 5 recipes

Sandwich with tomato and cheese

Ingredients for 1 serving:

• Bread 75 g
• Hard cheese 50 gr
• Tomato 100 gr

Cut the cheese and tomato into thin pieces. Place on bread. Place the sandwiches in the microwave or oven until the cheese melts.

Kbju for 1 serving: 373/16/15/40

Trout sandwich

Ingredients for 1 serving:

• Bread 75 g
• Curd cheese 40 gr
• Lettuce leaves
• Lightly salted trout 50 gr

Spread the bread with curd cheese. Place lettuce leaves and trout on top.

Kbju for 1 serving: 419/25/17/37

Sandwiches with chicken pate

Ingredients for 1 serving:

• Bread 75 g
• Boiled chicken fillet 100 gr
• Cream 20 gr

Place the boiled chicken fillet in a blender, add cream, add salt and spices. Grind until smooth. Spread the resulting mixture onto bread.

Kbju for 1 serving: 450/37/14/40

Sandwich with avocado and feta cheese

Ingredients for 1 serving:

• Bread 75 g
• Avocado 50 gr
• Cheese cheese 50 gr

Peel the avocado, mash with a fork, mix with cheese. Spread the resulting mixture onto bread.

Kbju for 1 serving: 405/16/19/39

Peanut butter and banana sandwiches

Ingredients for 1 serving:

• Crispbread 30 gr
• Peanut butter 20 gr
• Banana 100 gr

Spread the bread with peanut butter. Place banana slices on top.

Kbju for 1 serving: 296/9/9/44

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.

▍ Fitness bars

Recently, they can increasingly be bought not only in specialized sports stores, but anywhere in general: the fashion for healthy lifestyle, exercise training and fitness contributes to consumer demand, and this is good.
Fitness bars are very different: some are based on muesli, others are based on nuts, others contain protein or fruit mass, many combine this in different proportions. They have one thing in common: they are obviously more useful and non-harmful than traditional sweets and chocolate bars. An increased protein content is beneficial for the muscular system and the body as a whole, and an increased fiber content is beneficial for digestion and a feeling of fullness. But they contain much less fast carbohydrates and fats. There is also usually a decent content of vitamins and microelements. It’s better to look more specifically at the packaging, because there are countless options for every taste.

However, you shouldn’t get carried away even with them: in general, fitness bars are intended for people who experience significant physical activity, and in their absence, with a sedentary lifestyle, they can be excessively high in calories. And yet it’s better and healthier than, say, classic chocolate bars. With quite comparable taste qualities.

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.

What can you snack on?

Before you decide what to cook for a snack, you need to understand which foods you can and cannot eat. After all, it’s better not to eat everything if you really want to lose weight. But we’ll talk about forbidden types of food later, but now let’s break down what’s best for a snack.

Healthy foods

FRUITS AND BERRIES

For a second breakfast, provided that the first was satisfying and nutritious, fruits and berries are well suited. They are full of minerals, saturate the body with vitamins and other benefits.

• An apple, pear, kiwi, orange, grapefruit, half a glass of blackberries or raspberries are a great option for refreshment
• Only those who do not have problems with stomach acidity can snack on an apple.
• When snacking on dried fruits, do not forget to limit yourself in quantity. It’s best to allocate yourself a portion in advance or soak them before eating so that they swell.

Don't snack on grapes or bananas. These fruits are very high in calories and contain a lot of sugar, so it is better to reduce their quantity. For example, half a banana will be enough.

HEALTHY VEGETABLES

If you still have to think and understand with fruits, then with vegetables there are practically no restrictions, especially if they are consumed raw.

But even if they have undergone heat treatment, they still remain healthy, rich in fiber, and capable of satiating anyone.

NUTS AND SEEDS

These are real superfoods, about which there is already a large review article on our website. Almost all of their types contain large amounts of vitamins, micro- and macroelements, and minerals. They saturate well and give you a feeling of fullness for a long time.

Nuts can lower cholesterol levels and also reduce the risk of cardiovascular disease. They are rich in antioxidants that will prevent premature aging. However, you will have to be extremely careful with them, because they contain a lot of calories. Therefore, it is recommended to consume no more than 8015 grams at a time.

FITNESS BARS AND MUESLI

This delicious delicacy comes from both nuts and seeds and dried fruits. Usually they are made precisely on their basis. There are bars made with cereal flakes, which are also very healthy.

Another good option is muesli, so beloved by many. This is a good, healthy, complete snack that does not require much cooking.

MILK AND SOUR MILK

Not all adults, and even children, accept milk; many develop lactose intolerance, which will completely eliminate this product from the diet. If you don’t have problems with this, you can pay attention to such snacks.

Yogurt, kefir, fermented baked milk, natural curds. As a bonus, milk supplies the body with a lot of calcium, which makes our hair, teeth and nails strong and beautiful.

Harmful products

SAUSAGE

It is difficult to find real meat in modern sausages. Basically, these products contain animal fat, soy and harmful food additives such as sodium nitrite, which contributes to the development of malignant diseases.

BREAKFAST CREATES

This is an absolutely useless food, since breakfast cereals contain practically no useful components. Breakfast cereals are created by extrusion - turning sugar and flour into one mass, which is then made into cereal.

INDUSTRIAL DRIED FRUITS

Before hitting the shelves, dried fruits are treated in acids and alkalis, and then soaked in sugar syrup. If you love dried fruits, cook them yourself.

INSTANT COOKING porridge

It is better to completely remove fast cereals from your diet. When processing grain crops, their structure changes. Complex carbohydrates turn into starch, which is harmful to your figure. In addition, sugar is added to instant cereals, which only increases their calorie content.

CRUSKS AND POTATO CHIPS

Crackers and chips are a popular snack for beer, and many people have heard about the dangers of them. As a rule, these products are prepared in cheap vegetable oil, and they also contain a large number of flavor enhancers, flavors and preservatives.

SWEET CHEESE

It would seem that why sweet cheese is so bad. Few people know that such cheese curds mainly consist not of cottage cheese, but of sugar, vegetable fats, dyes and flavor enhancers. It is better to stay away from such a snack.

MUESLI

The myth about the benefits of muesli has long been debunked. As a rule, processed raw materials, mainly consisting of simple carbohydrates, are used in the production of muesli.

In addition, candied fruits, which contain many harmful food additives, are often added to muesli.

PACKAGED JUICES

Juices in packages are prepared from fruit concentrate, which is diluted with a large amount of sugar and citric acid. In addition, reconstituted juices may contain flavorings and preservatives.

DONUTS AND FRYING DOUGH

When fried in oil, donuts absorb large amounts of harmful fat, which increases the risk of developing atherosclerosis and heart disease. On average, 1 donut contains about 300 kcal! Their regular use will very quickly affect your figure.

PROCESSED CHEESE

It is worth keeping in mind that all processed cheeses are made from cheese waste, which cannot be sold. During heat treatment, cheese loses almost all of its beneficial qualities, turning into solid fat.

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 can you eat

For the first snack (second breakfast) you can eat carbohydrates. This is the best time for sweets, especially if work is stressful. But they must be correct. Suitable fruits and dried fruits, cottage cheese desserts and casseroles, dark chocolate. You can also satisfy your hunger at this time of day with bread and sandwiches.

For the second snack (afternoon snack), there should be fewer carbohydrates, first of all this concerns fast sugars. You will have to abstain from sweets between lunch and dinner, eating mainly protein foods. In the afternoon, dishes with eggs, dairy products, meat and fish are suitable as a snack.

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.

How often should you snack for weight loss?

How often should you eat when losing weight? Some people say, eat every 2 hours. This supposedly speeds up your metabolism and helps you shed extra pounds faster.

However, myths about fractional meals have long been a thing of the past. More and more experts are inclined to believe that the number of meals has no effect on weight loss.

You can eat 2-3 times, or you can eat 5-6 . If you consume the same amount of calories, then it doesn’t matter how many times a day you eat or how many snacks you take.

For successful weight loss, only one thing is important maintain a calorie deficit .

If your doctor has prescribed you a split diet due to a health condition, be sure to follow his recommendations. If you are a completely healthy person, then there is no point in having a snack every 2 hours.

For some people, frequent snacking not only does not help them lose weight, but even gets in the way.

After all, if you eat often and don’t count calories, you can easily overeat due to the fact that small portions do not provide normal satiety. And being constantly in a state of “neither full nor hungry,” sooner or later you can break from your planned nutrition plan. So for some it is more advisable to eat normally 3 times a day without any snacks.

However, if you experience severe hunger between main meals, then, of course, it is better to give yourself a small snack so as not to suffer and suffer. The main thing is to remember to listen to yourself and your body.

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.

Foods to limit when losing weight

Excess weight is most contributed to by fast carbohydrates, especially refined sugar, as well as excess fat. The worst option is their simultaneous presence in products. Sweets provide the body with calories too quickly, increase blood sugar levels, and make you feel even more hungry.

When losing weight, you should exclude from your diet:

• milk chocolate and sweets, lollipops;
• bread, rolls, pies, all products made from white flour;
• porridge from bags, instant noodles, soft wheat pasta, polished cereals;
• sweet carbonated water, drinks with sugar;
• smoked, too spicy and salty dishes;
• French fries and giant hamburgers.

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.

Nuts

Calories:

30 grams – 180 kcal

An option for those who don’t want to bother at all. Potassium, magnesium, phosphorus, vitamins E and B3, nuts are an ideal snack that, in addition to satiation, helps reduce the risk of developing heart disease, fights depression, improves memory and performance. Nuts are rich in fat, protein and fiber and, according to research from the National Duarte Medical Center in California, can help you lose weight. You just need to eat them in very measured doses; after all, they contain a lot of calories.

Photo: istockphoto.com

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.

Basic principles of proper nutrition

The basis of a balanced diet is the correct distribution of proteins, fats, carbohydrates in the diet and compliance with calorie standards. The ratio of nutrients and calorie content are selected individually for each person, based on their gender, age, lifestyle, metabolism and goal. On average, the distribution of BZHU is as follows:

• when losing weight, you must adhere to a diet with a calorie deficit of approximately 10-15%, where 30-35% of the daily calorie intake is protein, 30% is fat, 40% is carbohydrates.
• to gain muscle mass, the calorie surplus in the diet is 10-20% of the daily value, 30-35% of which is proteins, 25-30% fats, 45-55% carbohydrates.

A proper diet consists of 5-6 meals, where in addition to breakfast, lunch and dinner, 2-3 more snacks are included. In addition to compliance with the KBJU, it is worth paying attention to the quality of the products consumed. These should be predominantly complex carbohydrates, high-quality protein, and polyunsaturated fats of plant origin.

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.

Snack while eating healthy at work

Eating healthy at work is much easier than on the road, since you can prepare food at home and then heat it in the microwave. Examples of the right healthy snacks at work, which are suitable for both those losing weight and those gaining weight:

• Hearty: cheesecakes, protein pancakes, protein soup, a portion of cottage cheese.
• Sweet: a cup of berries or fruits, homemade oatmeal cookies.
• Not sweet: vegetable sticks, healthy sandwiches, guacamole with whole grain bread.

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.

▍ Figs Fresh or dried

A very useful fruit, including for our long-suffering brain.
It is no coincidence that there is an opinion that it was the fig that was the forbidden fruit of the knowledge of good and evil, with which the notorious serpent seduced Adam and Eve. Essentially, the fig fruit is a multivitamin complex with potassium, iron, magnesium, copper, as well as vitamins B1, B3, B6, PP and C. It also contains a lot of fiber - which perfectly helps relieve hunger and is good for digestion. Figs are good for the cardiovascular system, preventing the formation of blood clots and reducing the likelihood of strokes and heart attacks. At the same time, figs also prevent fat formation. Contained in large quantities, but at the same time, “correct” sugars in figs will delight the brain with fresh glucose: after all, it is extremely important for the normal functioning of our main working organ. True, this is why it should not be included in the diet of those suffering from diabetes. And in general, it is useful to consume it, but not in bulk: 3-4 pieces per day maximum.

Dried figs “recharge” the brain especially well and quickly. Yes, it doesn’t look very aesthetically pleasing, slightly chthonic and a little reminiscent of Guillermo del Toro’s films - but it can be considered one of the healthiest dried fruits. It can be stored for a very long time - unlike fresh figs, which often “die” within a few days even in the refrigerator. However, it is worth remembering: dried figs, due to the lack of water per unit mass, are three times more caloric than fresh ones, and “fast” carbohydrates are still not something worth getting carried away with. And there are noticeably fewer vitamins in dried. “Leaning on” dried figs costs even less than fresh ones - it’s better not to exceed a couple of pieces per day. But still, in moderation, dried figs are very useful.

Figs also help with hangovers.

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.

Healthy snacks for the road or on the go

If you're going on a trip, going on a long walk, or just being on your feet all day, then you can't do without quick, healthy snacks. You should choose foods that are convenient to eat even on the go and that do not spoil in the heat. Options:

• Hearty: mixed nuts, drinking natural yogurt and whole grain bread, dried lean meat in vacuum packaging.
• Sweet: seasonal fruits, berries, a handful of dried fruits, healthy protein bars.
• Not sweet: seasonal vegetables, a small portion of cheese.

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.

What kind of snacks are there?

Eating healthy is not only a good way to maintain your health, but also an integral part of the weight loss process. Therefore, it is important not only to eat healthy dishes for breakfast, lunch and dinner and to maintain the ratio of proteins, fats and carbohydrates.

For women or men losing weight, the main benefit of a quick snack is that the body does not overeat, but receives the necessary nutrients and muffles the feeling of hunger. The daily menu should include two breakfasts, lunch, afternoon tea and dinner. Between meals and before bed, you need to eat foods to satisfy your hunger; during the day you can take them with you on the road or to work.

What snack to choose, what you can buy in the store and what to cook yourself, snack options, as well as quick recipes you will find later in this article.

Snacks on the run

If it is not possible to have a quiet snack while sitting at the table during the day, then on the run you can also quickly satisfy your hunger in a healthy and simple way. Examples of what you can eat on the run:

• mixtures of dried fruits and nuts;
• fresh fruits in raw form;
• fruit bars containing muesli, nuts, fruits and berries. You can buy it at a supermarket, sports store or pharmacy.

Snacks for work

The correct diet must be followed when eating at work, school or college. Below are examples of what you can eat at school or work to satisfy your hunger:

• kefir, yogurt or fermented baked milk - a dairy product fills the stomach and nourishes it with easily digestible proteins. If you supplement this snack with different seasonal fruits and berries, it will diversify the taste and not get boring;
• a sandwich made from grain bread or bran bread; you can put boiled chicken, veal or lean red fish on a slice;
• Cottage cheese PP can be easily prepared during your lunch break. You can mix it with low-fat sour cream and add herbs. Lavash with this filling will make a simple and tasty roll.

Snacks for losing weight

PP in the fight against excess weight requires calorie control. After a snack, you should remain feeling full, so the food you eat should be both nutritious and low-calorie. Proper snacks when losing weight should include protein foods, fiber and vegetable fats.

Simple snack options for weight loss:

• seasonal fresh fruits (except bananas);
• classic yogurt without additives;
• nuts and dried fruits can be consumed no more than 1 handful per snack;
• vegetable salads;
• bread with low-fat cheese;
• baked apples;
• boiled eggs (no more than 3 per week);
• You can make jelly or jelly from frozen berries;
• nut and fruit bars.

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.

▍ Dark chocolate with high cocoa content

Chocolate by itself doesn't sound very healthy.
But some of us literally cannot live without chocolate, and experience natural “withdrawal” without it. And we don’t need any extra stress either. At the same time, dark chocolate containing at least 80% cocoa beans contains maximum benefits and minimum harm. And the higher the percentage of beans, the better (although less tasty, as many believe). “Pure” chocolate contains a lot of energizing caffeine, and its antioxidant flavonoids help blood vessels become less covered with dangerous plaques. Moreover, they seem to reduce the likelihood of developing Alzheimer's and Parkinson's in old age. And they even indirectly normalize high blood pressure. Tryptophan contained in chocolate helps the synthesis of serotonin, which is responsible for a good mood, and theanine increases attention and concentration: which is especially important for those who work with the brain. The manganese present in it is also very beneficial for the nervous system.

Also, if you’re not too lazy to bother, you can melt dark chocolate, dip fresh fruit in it and put it in the refrigerator (not right away! First, let it cool to room temperature). It turns out even tastier, healthier and healthier. Dark chocolate with a high cocoa content and nuts go well - which are also good for brain function (although very high in calories).

But you shouldn’t get carried away with even the “correct” chocolate. 20-30 grams, no more.

Berries

Mega healthy, very healthy snack. In addition to the fact that berries are low in calories, they also contain a lot of fiber, are very tasty and can be chosen to suit your taste and color. Strawberries, raspberries, blueberries, blackberries, currants, gooseberries and many others... The main thing is to eat berries in season, and this is mostly summer and autumn. In winter and spring, they can be eaten frozen; prepare smoothies or light desserts.