Diet pie - 42 delicious homemade recipes

Modern nutritionists offer a large number of diets and nutrition systems. Some of them really help everyone, others must be selected individually. Don’t think that just because a diet helped someone, it will definitely help you. A balanced diet, following the basic rules not only when following a diet, but throughout your life will help not only lose weight, but also maintain an ideal shape, restore health, and make your life harmonious.

1. Principles of proper nutrition
2. How to achieve healthy eating
3. Physical exercise
4. Variety of dishes
5. The importance of nutrient balance
6. How to make healthy eating a lifestyle

The main principles of a balanced diet

Following several rules of a balanced diet will restore health, good mood, attractiveness, and good spirits. When adhering to proper nutrition, it is important to follow several rules:

• It is important not to starve, so your next meal should be when you feel hungry;

Important! We often confuse thirst with hunger, therefore, with proper nutrition, it is important to drink enough water.

• By chewing food thoroughly, we help the digestive organs. Eating should take place in a calm environment, in small pieces. One meal should be limited, no more than 4 products are allowed;
• the daily diet should be divided into several small meals (4 to 5 times during the day), abandoning the traditional 2-3 large meals a day;
• the main portion of the daily diet comes at lunch;
• it is important not to drink food immediately after eating it;
• eat natural, freshly prepared foods.

A balanced diet is the ratio of the number of calories consumed daily with each meal and the amount of energy expended. By changing the amount of proteins, carbohydrates and fats, you can intelligently build the right diet. Today our company offers ready-made diets that will help make proper nutrition a way of life. Our offer is not only profitable, but will also allow us not to waste our time, which we always lack, on preparing a daily diet. On our website you can order a ready-made diet and create an individual nutrition program.

On the corn

The recipe for preparing this base involves using a small amount of wheat flour, since corn flour does not contain gluten, which gives plasticity to the product.

You will need:

• 300 ml warm water;
• 350–400 g corn flour;
• 150–200 g wheat flour;
• 4 tbsp. l. olive oil;
• 1 tsp. baking powder;
• 1 tsp. salt.

Preparation:

1. Water is poured into a bowl, mixed with oil, salt and stirred until the crystals are completely dissolved.
2. Corn flour (in full), approximately half the specified amount of wheat flour and baking powder are added to the liquid ingredients.
3. The mass is kneaded with a fork and, as necessary, wheat flour is added until separate (non-liquid) lumps form.
4. The resulting lump of dough is transferred to a floured surface and kneaded until elastic.
5. The workpiece should be left for about 30–40 minutes, after which you can begin further shaping the dish.

100 g of dough contains: 138 kcal, 16 g carbohydrates, 2.4 g fat, 4.1 g protein.

Where does proper nutrition begin?

There are no secrets on how to switch to proper nutrition. Eating healthy food daily will not place a heavy financial burden on the shoulders of the family; it is accessible to everyone. The main thing, while maintaining proper nutrition, is to choose not expensive, but natural, fresh products.

1. Heat treatment, especially over a long period of time, can “kill” all the beneficial properties of any product. Therefore, when preparing dishes from fresh ingredients, you should choose cooking methods with minimal temperature effects. In addition, it is important to remember that fried foods are not good for the body. The best way to cook food with a balanced diet is a steamer.
2. The diet should contain all food groups, vegetables, fruits, meat, fish, legumes, nuts. How much they will be included in the diet depends on individual taste preferences, as well as the characteristics of the body. The main condition is to provide the body with the necessary amount of vitamins and microelements that are important for the healthy functioning of the body. Ordering a ready-made diet on the pages of our website will help you comply with all the principles of proper nutrition.
3. Regularity of meals. The functioning of the gastrointestinal tract organs depends on how regular the meals are. Eating on a schedule allows you not only to normalize the functioning of the digestive system, but also blood pressure, reducing the risk of developing a hypertensive crisis.
4. Having decided to make proper balanced nutrition your way of life, it is important to give up not only consuming large amounts of sweets or flour products, but also salt. It is better to replace sweet carbonated drinks with compotes made from natural fruits and herbal teas. Having switched to a healthy diet, after only three weeks the human body is rebuilt, its taste preferences change, and adherence to certain rules of healthy eating ceases to be a problem.
5. Snacks are very important when eating healthy. They must be present, but exclude sweets, flour and confectionery products. Today, in many offices, snacks made from sweets or cookies are very popular, the abuse of which can cause extra pounds. When planning your diet, you should exclude such “goodies”.

The main principle of a healthy diet is balance, ranging from controlling the amount of calories consumed with each meal, including various food groups in the diet, and ending with physical activity.

Important! The diet should be varied. Mono-diets, which involve the consumption of one product, have an effect, but can cause irreparable harm to the body. If eating, for example, apples for several days will help you get rid of a few extra pounds, then long-term adherence to the apple diet can be harmful.

PP dough made from whole grain flour

For a healthy flatbread you will need:

• salt – ¼ tsp;
• baking powder - ¼ tsp;
• whole grain flour – 1 tbsp.;
• honey - 1 tbsp. l.;
• purified water – 100 ml;
• olive oil – 3 tbsp. l.

Cooking method

1. The dry ingredients are mixed in a convenient container, then the rest are added to them.
2. The mass is mixed until smooth. A dense, elastic dough is kneaded from it.
3. The resulting workpiece is covered with a clean napkin and left for 10 minutes, after which it is rolled out.

100 g of finished dough contains: 219.8 kcal, 7.2 g of proteins, 6.6 g of fat, 31.2 g of carbohydrates.

Calorie consumption

Proper nutrition is not only about eating low-calorie foods. It is impossible to achieve the desired result while lying on the couch. Physical activity, visiting the gym in combination with a ready-made diet, which can be ordered on our website, will help achieve the desired result.

Physical activity and regular sports should be at least two to three times a week. The best option would be to practice one sport under the supervision of a qualified trainer. The specialist will be able to select a physical exercise program that will include abdominal exercises, strengthening the muscles of the legs and arms, and stretching. Jogging, fitness, combined with a balanced diet will help you get rid of extra pounds and maintain good physical shape.

Regular physical activity helps cleanse the body of toxins, increase muscle tone, and get rid of fat folds. If visiting the gym is contraindicated for some reason, an alternative would be regular walking, cleaning, or just dancing. Physical activity combined with proper nutrition, developed by our specialists, will help you achieve the desired result and stay in good shape.

On oatmeal

For the cake you will need the following composition:

• 160 g oat flour;

• 1 egg;
• 100 ml low-fat kefir;
• 1 tsp. soda;
• 1 pinch of salt.

Preparation:

1. Kefir warmed to room temperature is mixed with egg, salt and soda.
2. Then flour is added and everything is mixed.
3. The thick mass is kneaded by hand until smooth and set aside for 10–15 minutes.
4. The finished dough can be rolled out into a thin cake.

KBJU 100 g of product: 130 kcal/7g/5.6g/15g.

Variety is a must for good nutrition

When choosing proper nutrition as a way of life, many are interested in the question: what foods can be included in the daily diet. It is not correct to talk about those products that are allowed. You need to decide on those foods that should be excluded from your diet. The secret of a balanced diet is in fractional meals and methods of preparing them. You can often hear “I don’t eat beans” or “I don’t like carrots.” These, like other healthy foods, rich in vitamins and microelements, can be tasty, just change your cooking methods. Salt, which is known to retain fluid in the body, can be replaced with herbs and spices, and herbs can be added to the dish. This will make any dish tasty and healthy. If you don't like steamed food, you should try baking it in the oven. This cooking method not only improves the taste of food, but also preserves its beneficial properties. “Instant” dishes, mayonnaise and ketchup should be excluded from your diet.

Spicy version with rye flour, like in a pizzeria

For a fragrant flatbread you need the following ingredients:

• 2 tbsp. rye flour;
• 100 ml water;
• 3 tbsp. l. sunflower oil;

• ¾ tsp. soda;
• 1 tsp. salt;
• saffron, ground coriander, nutmeg to taste.

The dough is kneaded as follows:

1. The flour is sifted, mixed with soda, salt and spices.
2. Then slightly warm water and vegetable oil are added to the bulk products and everything is mixed.
3. A smooth, pliable dough is kneaded from the resulting mass. It is wrapped in cling film and placed in the refrigerator for 20 minutes.
4. After the specified time has passed, the dough can be formed into a flat cake.

100 g of dough contains: 119 kcal, 17 g carbohydrates, 3 g fat, 7 g protein.

Nutrient balance

The required amount of proteins, carbohydrates and fats is determined in grams. Macronutrients, which is the name given to beneficial substances, take part in all vital processes of the body, from the construction of cells to the production of enzymes and other active compounds. Their balance is an important condition for proper nutrition:

• proteins are the basis for metabolic processes and participate in the construction of muscle tissue;
• fats are the main source of strength and energy;
• Carbohydrates nourish the brain and increase the body's endurance.

Only the balance of macronutrients allows a person to remain energetic and healthy.

Jellied cabbage pie in the oven

The following components will be required:

• one medium carrot;
• fresh cabbage;
• 350 g whole grain and rice mixture;
• a glass of curdled milk;
• egg;
• a pinch of soda;
• salt.

Recipe:

1. Wash and peel the fruits. Coarsely grate the carrots and chop the cabbage.
2. Place the vegetables in a saucepan and simmer with water until tender. Add a little salt at the end.
3. In a separate bowl, mix eggs, yogurt, soda, and salt.
4. Pour the prepared mixture into two containers. Pour flour into one and make a thick dough.
5. In a second bowl, bring the mixture to a creamy consistency.
6. Roll out an elastic piece of dough and line it in a non-stick pan.
7. Distribute the filling evenly and place the filling on top.
8. Place the dish in the preheated oven.

What could a menu look like if you follow proper nutrition?

Many people believe that it is enough to follow the rules of a healthy diet for several weeks in order to restore the body’s strength and always stay in shape. This opinion is wrong, since proper nutrition is a way of life. To ensure that following the rules of a balanced diet is not difficult and does not cause stress for the body, it is worth planning your diet within one week.

An approximate power supply diagram could be as follows:

1. For breakfast, you can eat something high in calories, because the energy received from food should be enough for the first half of the day. The optimal solution may be oatmeal and fresh fruit. The first meal should be varied and include a variety of foods.
2. Snack. For those who do not attend workouts at the gym, bananas can be used as a snack. For those who want to get rid of extra pounds, it is better to use non-starchy fruits and fresh vegetables as a snack.
3. Lunch should include protein foods. This is lean chicken, fish, beef with a side dish, which can be vegetables and cereals.
4. After two to three hours after your main meal, you will definitely want to have a snack. For an afternoon snack, you can use kefir or low-fat yogurt. Dried fruits and a small amount of nuts will be useful.
5. Dinner should be light. A small amount of meat, freshly prepared vegetable salad, rich in fiber, will help normalize metabolic processes and digestion.

Often the desire to snack occurs after dinner, before going to bed. Such uncontrolled snacking causes the appearance of extra pounds. Therefore, if you feel hungry, it is better to drink a glass of kefir before going to bed.

Important.

Creating a healthy diet for those who want to lose excess weight should be entrusted to specialists.

The biggest problem when switching to proper nutrition is giving up your usual lifestyle and your favorite “unhealthy” foods.

From bran

The tasty base comes from:

• 150 g oat bran;
• 200 ml low-fat kefir;
• 2 coffee spoons of flax seeds;

• 1 pinch of salt;
• aromatic herbs to taste.

Kneading:

1. The bran is poured with warm kefir and set aside for 20–30 minutes. During this time they will swell and the mass will become thick.
2. The remaining ingredients are added to the mixture, everything is thoroughly mixed.

This dough is not kneaded by hand - it is carefully transferred to a baking dish and leveled with a spatula. Next, the flatbread is brushed with sauce and covered with filling.

Note: after baking, the bran dough becomes crispy and tender.

KBJU: 86.13 kcal/ 9.6 g/3.39 g/3.04 g.

How to make a balanced diet a lifestyle

Wanting to look good and have an ideal body, you have to constantly control yourself. If you decide to make proper nutrition your way of life, you don’t have to suffer, just follow a few rules.

• Drink enough water. Very often we confuse the feeling of thirst with hunger. To prevent the transition to proper nutrition from causing stress, it is important to always keep water on hand. It should be non-carbonated and unsweetened.
• To reduce the temptation to eat something unhealthy, you should store food in opaque packaging, in places where it is difficult to reach. It is better to save vegetables and fruits in special transparent containers, so they will be seen more often and make you want to eat them. Storing small portions of food will help you avoid overeating by controlling the number of calories you eat.
• Serving sizes are important. One half of the plate, roughly divided in half, should be occupied by vegetables or fruits. The second half of the plate is occupied by other foods, steamed or baked in the oven.

Appropriate store purchases will help you maintain proper nutrition. Going to the market without a specific purpose or hungry, you can make thoughtless purchases. You need to plan your trip to the store; this will allow you to quickly find counters with the food you need.

The size of the cookware also plays an important role. The amount of food depends on the size of the chosen plate. If it is too large, there is a risk of eating something extra. A small portion will be lost on a large plate, and it will seem like there is not enough to fill you up. Therefore, preference should be given to small plates. The color of the dishes also plays an important role. Choosing dark utensils for unhealthy side dishes, pasta or potatoes, will allow you to control their quantity thanks to the color contrast.

The key to success when switching to proper nutrition is eating fresh vegetables and fruits. But here it is important to be careful, because there are a large number of fruits containing large amounts of sucrose. No one has ever managed to lose weight by eating only apples or pears, melons or bananas, because they are quite high in calories. Therefore, preference should be given to grapefruits, pineapples, and oranges.

Vegetables are a source of minerals, vitamins, and fiber, so they should definitely become part of the diet of those who want to eat healthy.

On chicken breast according to Dukan

This foundation will fit perfectly into the diet of those who are watching their weight.

It consists of:

• 200 g chicken breast;
• 1 egg;
• 1 pinch of salt.

Preparation:

1. Raw chicken breast must be ground in a blender or using a meat grinder.
2. Add egg, salt to the resulting minced meat, mix everything thoroughly.
3. The mass is laid out in a thin layer on a greased form and sent to an oven preheated to 180 degrees for about 15–20 minutes.
4. Next, you can put the filling on this “cake”.

100 g of this base contains only 150.6 kcal, 21.7 g of proteins, 5.4 g of fat, 3.9 g of carbohydrates.

How to properly prepare a dietary snack, watch the video. A step-by-step master class from the author of the video will help you avoid mistakes and prepare a delicious dish.

Alcoholic drinks and proper nutrition

It is an established fact that alcoholic drinks contain calories.

Interestingly, the more degrees in an alcoholic drink, the more calories the body receives.

When drinking alcoholic beverages, the process of getting rid of extra pounds slows down. Since this involves the digestive processes, excess calories are quickly absorbed by the body. If you can’t completely give up alcohol in order to reduce the number of calories and the harm of alcoholic beverages, several secrets will help:

• drinks can be diluted;
• Tall and narrow glasses will visually increase the amount of drink, reducing its dose.

Juicy dish without dough with zucchini

A tender, appetizing and healthy snack is made from the following ingredients:

• 1 medium sized zucchini;
• 2 eggs;
• 0.5 tbsp. flour;
• 0.5 chicken fillet (breast);
• 50–70 g cheese;

• 2 tomatoes;
• 1 tbsp. l. vegetable oil;
• 1 bunch of greens;
• 0.5 tsp. baking powder;
• salt, pepper, spices - to taste.

Stages of dish formation:

1. The zucchini is peeled, grated on a coarse grater, salted, mixed and set aside for a few minutes to allow the juice to flow out.
2. The resulting liquid is drained. Then the vegetable is mixed with egg, baking powder, sifted flour, pepper and finely chopped herbs.
3. The mixture is laid out on a greased baking sheet, leveled with a spatula and covered with 1 yolk.
4. On top, a kind of flatbread is covered with tomatoes cut into thin slices, fillet cubes, and sprinkled with grated cheese.
5. The dish can be additionally salted and sprinkled with spices.
6. This pizza is placed in an oven preheated to 180 degrees for 25 minutes.

KBJU 100 product: 49 kcal/5g/2g/4g.

A few words about diets

Translated from Greek, “diet” means nothing more than “way of life.” Dieting and a properly balanced diet should become a habitual way of life and not be irregular.

Short-term diets not only do not help solve the problem of excess weight, but also cause you to gain several kilograms. This occurs due to the fact that a short-term diet is accompanied not by a decrease in the amount of adipose tissue, but by a decrease in muscle mass. With a return to a normal diet, the lost pounds quickly return.

Diet pies recipe

The energy value of one pie will be no more than -139 kcal.

With cabbage

The following products will be required:

• a pack of cottage cheese 0-5%;
• a spoonful of low-fat yogurt;
• a pair of eggs;
• 280 g rye flour mixture;
• cabbage;
• a pinch of soda;
• salt - to taste.

Cooking method:

1. In a deep bowl, mash the scrambled eggs with cottage cheese, yogurt and soda, and add salt. Add rye powder to the mixture and knead the dough. It should be slightly sticky.
2. Cut the cabbage into strips, simmer in water until soft, add a little salt.
3. Divide the dough into small parts. Sprinkle each piece in flour and roll out into a circle.
4. Place a spoonful of cooled filling in the center of the tortillas. Connect the edges in any convenient shape.
5. Cover a baking sheet with baking paper and place the pies. The surface of the products can be lubricated with salted water.
6. Bake until browned.

With chicken breast

Required ingredients:

• durum flour - 450 g;
• an incomplete glass of kefir;
• a little vegetable oil;
• chicken fillet - 300 g;
• green onions;
• a pinch of soda;
• lemon juice;
• salt.

Preparation:

1. Pour fermented milk drink and vegetable oil into a cup.
2. In a spoon, quench the soda with lemon juice and pour into the liquid.
3. Sift the flour into the mixture and knead the dough.
4. Boil the chicken, cut into small pieces, add chopped onion, add salt.
5. Divide the dough into 5-6 equal slices, roll each one out.
6. Fill the circles with meat and make pies.
7. Line the frying surface with film and lay out the workpieces.
8. Bake for 20-25 minutes.

Ready-made rations

When calculating a balanced diet, experts take into account factors such as activity, age, weight and, of course, goals. The diet compiled by leading experts includes the optimal amount of proteins, carbohydrates, and fats. This allows you to eat right and makes food healthy.

Depending on your goal, we suggest choosing ready-made diets in groups with different caloric content. If it is difficult to decide on the best diet on your own, a consultation with our nutritionist will help you make a choice.

On oatmeal

For this basis you need:

• 100 g small oat flakes;
• 1 egg;
• salt.

Preparation:

1. The flakes are mixed with the egg and left aside to swell.
2. Salt is added to the mixture and a stiff dough is kneaded from it.
3. The workpiece is given the desired shape, after which it is transferred to a baking sheet.

Video instructions for making pizza with oatmeal

For those who do not like oatmeal, but are forced to eat it, it is recommended to make pizza from this porridge.

You will need:

• 250 ml water;
• 250 g oatmeal;
• 3 eggs;
• 200 g fresh tomatoes;
• 100 g tomato paste;

• 50 g curd cheese;
• 300 g olives and black olives;
• 50 g hard cheese;
• 50 g chicken carpaccio.

Cooking method:

1. Oatmeal is combined with water and mixed using a blender. Then eggs are added to them. Everything mixes well.
2. The mass is transferred to a greased form, leveled, and poured with tomato paste.
3. A layer of tomatoes, black olives and black olives cut into slices is placed on top.
4. Next, the dish is sprinkled with curd cheese, after which you should lay out the meat ingredient cut into strips and grated hard cheese.
5. The dish is baked for 20–30 minutes at 180 degrees.

100 g of such pizza contains 170 kcal, 15 g of proteins, 7 g of fat, 17 g of carbohydrates.