Dietary dishes - 20 delicious and quick recipes

Photo: instagram.com Keeping track of your figure is actually easy and simple if you spend a little time and think through all the details of your menu. Some people are put off by bland and monotonous food, while others are put off by the need to spend hours conjuring in the kitchen. But these are just extremes that have nothing to do with real life. As proof, keep 20 delicious and quick recipes for dietary dishes!

Diet pizza

Photo: joinfo.com
It sounds fantastic, but in fact it is reality!

You will need:
600 g chicken fillet, 50 g Greek yogurt, 50 g tomato paste, 1 tomato, 70 g mozzarella, basil and olives.
Preparation:

Thinly pound the chicken, place it in a mold and bake in the oven at 180 degrees for 10 minutes - this will be the base. Mix tomato paste with yogurt, brush the chicken, sprinkle with cheese and olives, add tomatoes and basil. Bake for another 15 minutes.

Diet cabbage cutlets

Photo: simpleslim.ru
Cabbage cutlets are greatly underestimated, and completely in vain!

You will need:
150 g cabbage, 1 egg, 2 tbsp.
oatmeal, 1 tbsp. olive oil, 2 tbsp. milk, salt. Preparation:

Simmer finely shredded cabbage in water with olive oil for about 10 minutes. Add oatmeal and milk, stir and simmer for another 5 minutes. Beat the egg into the mixture, season, place in muffin tins and bake for 20 minutes at 200 degrees.

Stew with eggplant

Photo: pinterest.ru
An easy recipe for a dietary and healthy vegetable dish.

You will need:
1 eggplant, 1 zucchini, 5 tomatoes, 0.5 tsp.
salt, half an onion, curry and herbs. Preparation:

Cut the eggplants and zucchini into medium-sized cubes and boil in different pans for 20 minutes. Peel the tomatoes, chop finely and mix with chopped onion. Simmer them for 15 minutes with spices without oil, beat in a blender, add vegetables and simmer for another 5 minutes. Add greens at the end.

Principles of losing weight

When losing weight, it is important to follow the basic rules:

correctly calculate the calorie content of the diet for weight loss and ensure a deficit of incoming energy;
give preference to dietary food sources;
increase physical activity;
decide on the type of diet for weight loss or be guided by a calorie deficit.

Dietary vegetable dishes will help those losing weight when creating a menu. Healthy recipes will help you prepare a main dish for a light dinner and a side dish for lean meat or lean fish.

Types of diets for weight loss

The type of diet determines the principles of nutrition and requires the formation of an appropriate nutrition plan. Vegetable dishes will complement the menu:

protein diet - protein consumption prevails over other nutrients;
protein-carbohydrate alternation - a nutritional pattern where each cycle is characterized by a change in the percentage of macroelements;
low-carbohydrate diet – the amount of carbohydrates is kept to a minimum;
paleo nutrition - following the diet of ancient man.

Dietary cottage cheese casserole

Photo: skverweb.ru
Beautiful and tasty casserole for a complete breakfast!

You will need:
400 g low-fat cottage cheese, 150 ml milk, 3 tbsp.
semolina, 3 tbsp. sugar, 2 eggs. Preparation:

Pour milk over semolina and leave for 20 minutes to swell. Beat eggs with sugar, combine the mixtures and add them to the cottage cheese. Stir the dough, put it into a mold and bake for 40 minutes at 180 degrees.

Flourless Cauliflower Casserole

Cauliflower is incredibly tasty even just boiled. And if you add eggs and cheese, you get a healthy, appetizing, low-calorie and very tasty dish for a complete meal. In this case, it is prepared, like other dietary recipes, in the oven. So you don't have to stand over it while cooking.

Prepare:

1 head of medium sized cauliflower;
200 gr. hard cheese;
4 chicken eggs;
50 gr. butter;
4 tbsp. l. sour cream;
Salt pepper.

Flourless Cauliflower Casserole

How to cook:

Boil about 2 liters in a saucepan. salted water.
Divide the cabbage into florets.
Place in boiling water and cook for 2-3 minutes. Drain in a colander.
While the cabbage is cooling, beat the eggs with sour cream and salt. This is the base that is often prepared for dietary recipes. It is baked in the oven shown in the photo without adding flour.
Grate the cheese. Mix cheese with beaten egg.
Prepare a baking dish, grease with butter.
Arrange the cauliflower in the form, pour in the egg-cheese filling.
If desired, you can sprinkle with chopped herbs. Parsley enhances the taste perfectly.
Bake in an oven preheated to 180 degrees for 15-20 minutes.

Chicken cutlets with bran

Photo: vogazeta.ru
Nourishing, tender and not at all bland.

You will need:
500 g chicken fillet, 1 tbsp.
water, 1 onion, 1 clove of garlic, 80 g of cottage cheese, 1 egg, bran, spices and herbs. Preparation:

Grind the chicken into minced meat, add onions, garlic and herbs. Add cottage cheese, yolk, water, spices and a little bran for consistency. Beat the egg white until foamy and mix into the minced meat separately. Bake the cutlets for about half an hour at 180 degrees.

Dietary salads: 20 quick and tasty recipes

Diet mimosa salad

Photo: bookandcook.pl
A simple and healthy recipe for a regular homemade salad.

You will need:
1 can of canned tuna, 3 eggs, 50 g cheese, 1 carrot, 1 onion, 2 tbsp.
soy sauce, 4 tbsp. yogurt. Preparation:

Boil and grate the eggs with carrots (white and yolk separately), and drain the liquid from the tuna and mash with a fork. Add soy sauce to the yogurt and finely grate the cheese separately. Lay out in layers: whites, sauce, cheese, sauce, tuna, sauce, carrots and onions, sauce, yolks.

Diet salad with shrimp

Photo: wall.alphacoders.com
Seafood is a godsend for a good figure, and when combined with avocado, it becomes even healthier.

You will need:
100 g shrimp, 1 avocado, 1 cucumber, 20 g cheese, 1 clove garlic, 1 lemon, 1 tbsp.
olive oil. Preparation:

Boil the shrimp in salted water for a few minutes and peel. Cut the cucumbers and shrimp into equal cubes, mix the salad and season with olive oil, crushed garlic and the juice of half a lemon. Sprinkle everything with finely grated cheese on top.

Classic sweets - choosing the lesser evil

Also not the healthiest things on a diet, but if the regime is not too strict or when you are in the stage of maintaining your shape, then you can please yourself with light carbohydrates. Let’s choose the lesser evil from the heap of evils and which is not disguised as a fitness theme.

An important point - it is recommended to eat tasty treats after a large meal with meat, herbs, and complex carbohydrates, so that your blood sugar level does not jump too much.

Marshmallow

Classic natural marshmallows consist of applesauce and molasses, as well as starch, egg white, and sugar, of course. The advantage of marshmallows is that they have a relatively low calorie content compared to other sweets and lack trans fats. But the glycemic index is quite high - 65 (like a bun or white rice)

Marmalade

Its benefits are similar to marshmallows, but the composition is slightly different: applesauce, gelatin, agar and pectins that are beneficial for digestion. There is no need to be harsh with the quantity, since marmalade contains a lot of fructose (the GI of such marmalade is only 30), although there is also sugar (GI 65). In any case, there should be a little bit of good stuff (tasty and sweet).

Paste

An analogue of marshmallows with the difference that the amount of fruit puree is different, plus berries are often added. The base is also built on gelatin and egg whites.

Dried fruits

Dried apricots, raisins, dates - all this is better than sweets stuffed with sugar and trans fats, but you also need to be careful. Dried fruits are high in calories and contain a lot of fructose.

bitter chocolate

This is chocolate that contains 70% cocoa or more. Very high in calories, fatty, but cocoa fat is healthy, and there is little sugar in such chocolate, as well as carbohydrates. So pay attention to the total calorie content so that the chocolate bar does not end up being too much. You can afford 10–15 g of dark chocolate per day even during a very strict diet.

Nuts

Not exactly sweets, but also very tasty. They contain a decent amount of protein and fat, plus there are carbohydrates too. Here it is worth paying attention to the total calorie content. For example, 100 g of peanuts contain 550 kcal, so you need to be careful with the amount of nuts in your diet.

Fruits

They are different. It is important not to overdo it with the quantity. Green apples are great. Reds are also good, but the GI is higher. Greenish bananas are great, but in reasonable quantities. Ripe bright yellow bananas have a fairly high glycemic index, almost like a bun. Grapes - a lot of fructose, little benefit. Watermelon or melon is often almost pure fructose with water and nitrates. Especially at the beginning of the season, you need to be extremely careful with melons.

Chicken breast with vegetables

Photo: thesecretfilm.ru
Dietary fillet goes perfectly with soft and juicy vegetables.

You will need:
1 chicken fillet, 1 bell pepper, 1 tomato, 1 carrot, 1 leek, paprika, garlic, herbs.
Preparation:

Cut the chicken into medium-sized pieces, salt, roll in spices and leave for 15 minutes. Chop the vegetables, put everything in a baking bag and put it in the oven for 30-40 minutes at 200 degrees.

Mushroom dishes for weight loss for every day

Mushrooms are always tasty, aromatic and satisfying. They successfully dilute a boring diet and fasting diet.

Fried mushrooms with green beans

Peel the champignons and cut into beautiful slices
heat the oil in a frying pan
add mushrooms and leek rings to the pan
when the mushrooms begin to darken and brown, add green beans to the pan
salt and pepper the dish to taste
a clove of garlic will add flavor and spice

mushrooms with green beans
Risotto with mushrooms

Boil the rice until half cooked
Heat the oil in a frying pan and fry the onions and carrots
when the onion becomes transparent, add the mushrooms and green peas to the pan
mushrooms need to be fried until half cooked, at the moment when they release juice - add half-cooked rice
bring the risotto to readiness in a high frying pan, add salt to taste
you can add water as needed

risotto with mushrooms

Dietary baked potatoes

Photo: sticker-collection.com
Yes, even potatoes can be made almost harmless for your figure!

You will need:
6 potatoes, 3 cloves of garlic, cornstarch, 1 chili pepper, 2 egg whites, spices.
Preparation:

Cut the potatoes into medium-sized pieces and simmer with herbs for 3-4 minutes after boiling. Dry the pieces, roll in starch, put in a bag and put in the freezer overnight. Beat pepper, garlic and spices in a blender and add cold egg whites and salt, previously beaten to stiff peaks. Dip each potato slice into the sauce, place on parchment and bake for half an hour at 200 degrees.

Unusual lentil dishes for weight loss

The uniqueness of lentils is that it is an absolutely ecological product. No matter what conditions it grows in, lentils are not able to accumulate nitrates. There are three types of cereals: red, brown and green.

Red lentils in their own juice

To prepare this dish you only need cereal, onions and spices.

red lentils

A full glass of lentils must be thoroughly rinsed from dust and soaked
Pour the cereal into the pan and fill it with water two fingers above the level
Finely chop a white onion and some leeks
squeeze a clove of garlic into the cereal, add salt and throw in one bay leaf
Cook the lentils for half an hour, once ready, drain off excess water, season with oil and spices

Lentil cutlets

This is an original dish that will be an excellent addition to the table both on a diet and during fasting.

lentil cutlets

a glass of lentils needs to be boiled for a long time until pureed
fry finely chopped onion and garlic in a frying pan
add spices, salt, pepper and frying to the puree
After the mixture has cooled, form it into cutlets, roll in breadcrumbs and fry in olive oil.

Pepper with vegetables

Photo: best-kylinar.in.ua
The dish is as healthy as it is aromatic.

You will need:
2 bell peppers, 1 carrot, 1 tomato, 1 shallot, 2 sprigs of green onions, a sprig of rosemary, 4 peppercorns, 30 g of cheese.
Preparation:

Grate the carrots, cut the cheese into cubes, chop the green onions and rosemary. Place the tomato slices and onion rings, the remaining filling and the pepper filled with filling on the foil. Add allspice, wrap the foil in an envelope, put it in a mold and fill it halfway with water. Bake for about half an hour at 180 degrees.

Pumpkin dishes: 20 of the best recipes

Diet oat pancakes

Photo: tartes-and-recreation.com
They have a slightly different texture, but they are still very tasty and golden brown!

You will need:
1 glass of kefir, 3 tbsp.
water, 5 tbsp. flour, 1 tbsp. oat bran, 2 tbsp. oatmeal, 1 egg, a pinch of baking powder, 70 g apple, spices. Preparation:

Beat eggs with sugar, spices, water and kefir. Gradually add dry ingredients and chopped apples and mix well. Fry the pancakes in a non-stick frying pan or with a minimum amount of oil.

Healthy foods and vegetables

Vegetables are a food group that is characterized by a high content of nutrients and is of high value for human health. Vegetables improve digestion and promote the digestion of protein foods (meat, fish, poultry), which is especially important when following a low-carbohydrate diet. Dietary dishes made from vegetables occupy the lion's share of the diet menu for weight loss and are indispensable for a healthy lifestyle.

The final calorie content of prepared vegetable dishes varies depending on the ingredients. If we consider a dietary diet, then heat treatment of products should be gentle:

stewing;
steaming;
cooking;
baking;
frying is allowed with the addition of a minimum amount of unrefined oil or its complete exclusion (cooked in a non-stick frying pan).

Diet cheesecakes in the oven

Photo: pinterest.ru
Another favorite dish for those who watch their figure.

You will need:
2 eggs, 7 g baking powder, 400 g low-fat cottage cheese, 2 tbsp.
bran, vanilla, sugar substitute. Preparation:

Mix cottage cheese, eggs and oat bran, add baking powder and vanilla with sugar. Divide the mixture into equal parts and place in silicone molds. Place in the oven at 180 degrees until golden.

Steamed fish cutlets

Photo: kotletki.online
You can use any white or red fish in this recipe.

You will need:
400 g of fish, 1 carrot, 1 onion, sea salt, pepper, 1 egg, cloves, bay leaf, peppercorns.
Preparation:

Beat the minced fish with grated carrots and onions in a blender, season and add the egg. For consistency, you can use a little semolina. Boil water with bay leaf, cloves and pepper, form cutlets and steam them for about 20 minutes.

Beetroot dishes for weight loss, recipes

Beet caviar with garlic

clean the beets from dirt under water
cook until soft
grind boiled beets in a meat grinder
squeeze the garlic in a crusher (to taste), add to the beets
season with vegetable oil and salt

beet caviar
Beet cutlets

boil the beets, grind in a meat grinder
add a raw egg, salt, a little flour to the mixture
form cutlets
roll them in breadcrumbs and fry in oil

beet cutlets

Juicy diet meatballs

Photo: mircooking.ru
Feel free to use lean meat - the meatballs will still be soft and juicy.

You will need:
700 g minced meat, 3 tbsp.
boiled rice, 1 carrot, 1-2 onions, half a bunch of herbs, 2 eggs, 3 cloves of garlic, spices, flour, 1 tbsp. tomato paste and sour cream. Preparation:

Mix the minced meat with chopped onions, carrots, garlic and herbs, add spices, rice and eggs, and then knead. Form meatballs and roll each one in flour. Place them in one layer in a wide pan and fill them with a sauce of water, sour cream, tomato paste and seasonings. Cover the meatballs with foil and place in the oven until cooked at 200, and after boiling - at 180 degrees.

Recipes

Baked zucchini

Ingredients:

sour cream 10% - 200 g;
zucchini – 2 pcs.;
tomato – 2 pcs.;
chicken fillet – 150 g;
cheese - 150 g;
salt, pepper, Italian herbs, garlic.

Preparation:

Cut both zucchini into thin slices and place on a baking sheet lined with baking paper, top with squeezed garlic cloves to taste.
Place thin tomato slices. Place pieces of chicken fillet on top.
Cover the dish with grated cheese and brush with sour cream sauce and seasonings.
Cover everything with foil and place in the oven for half an hour at 180°. Take out the dish, remove the foil and, adding temperature, send for another 5-10 minutes until a cheese crust forms.

Dietary dish in a pot (in the oven)

Ingredients:

beef – 600 g;
carrots – 1 pc.;
champignons – 6 pcs.;
zucchini – 1 pc.;
sour cream 10% - 8 tbsp. l.;
onion – 1 pc.;
tomato – 2 pcs.;
cheese – 50 g;
potatoes – 1 piece;
salt, pepper, garlic, herbs.

Preparation:

Pour some water into the bottom of the pot, place pieces of beef and onion rings.
Place pieces of potatoes, zucchini and carrots on top and add salt.
Thinly slice the champignons into slices and place in the next layer, adding your favorite herbs.
Next add the tomato, cut into thin rings, sour cream and grated cheese. Cover the dish with herbs.
Bake for an hour and a half at 180°. The oven must be initially cold! The ingredients make 4 small pots of meat dish.

Stuffed eggplants

Ingredients:

feta cheese – 200 g;
eggplant – 4 pcs.;
tomato – 4 pcs.;
salt, pepper, garlic, rosemary, vegetable oil.

Preparation:

Cut the eggplants lengthwise and season with salt.
Leave for a while to release the juice.
Rinse the cuts and dry with a paper towel.
Stuff the eggplants with pieces of tomatoes and cheese.
Brush the eggplant with oil mixed with spices and garlic, wrap in foil and bake for 50 minutes at 180°.

Vegetable casserole

Ingredients:

eggplant – 3 pcs.;
bell pepper – 1 pc.;
carrots – 2 pcs.;
tomato – 2 pcs.;
cheese - 200 g;
onion – 1 pc.;
water – 5 tbsp. l.;
salt pepper.

Preparation:

Place the eggplant, cut into slices, into a glass dish, add grated carrots, onion rings, strips of pepper and tomato rings.
Add hot water to the mold.
Season the dish with salt and pepper, sprinkle with grated cheese.
Bake in the oven for 25 minutes at 180°.

Turkey cutlets

Ingredients:

turkey fillet – 500 g;
corn flakes – 0.5 tbsp;
mustard – 2 tbsp. l.;
soy sauce – 2 tsp;
onion – 1 pc.;
egg – 1 pc.;
garlic, pepper, herbs, salt, Provençal herbs.

Preparation:

Prepare minced fillet and mix with the rest of the ingredients without adding flakes.
With wet hands, shape the future cutlets and dip them on all sides into the ground flakes.
Place the cutlets in a glass dish and place in the oven for half an hour at 180°.

Beef cabbage rolls

Ingredients:

beef – 700 g;
onion – 1 pc.;
buckwheat – 1 tbsp.;
champignons – 4 pcs.;
chicken broth – 0.5 l;
white cabbage – 1 pc.;
salt pepper.

Preparation:

Boil buckwheat until half cooked.
Boil the head of cabbage in water after boiling for a couple of minutes, remove from heat and leave in boiling water for a few more minutes to easily separate the leaves.
Lightly sauté the onion, add mushroom slices, salt, pepper and simmer lightly.
Add buckwheat to the vegetables and stir.
Cool slightly and add the minced beef.
Separate the cabbage leaves, remove the hard parts and add the filling. Roll up the cabbage rolls.
Place the cabbage rolls in a glass dish, pour in the broth and place in the oven for half an hour at 180°.

Baked cod

Ingredients:

cod – 1 pc.;
white wine – 70 ml;
salt, pepper, herbs, garlic, lemon juice.

Preparation:

Lubricate the fish carcass with a mixture of crushed garlic, juice, herbs and seasonings. Marinate the fish for half an hour.
Carefully place the fillet in foil and place on a baking sheet. After making sides out of foil, pour wine over the cod and sprinkle with herbs.
Place in the oven at 200° for half an hour. During the allotted time, you should pour the cod juice a couple of times to avoid dryness.
Mackerel or pollock are also suitable for this dish.

Roasted Cauliflower

Ingredients:

egg – 3 pcs.;
cauliflower – 1 head;
cheese - 150 g;
Greek yogurt – 4 tbsp. l.;
cheese – 100 g;
salt, pepper, butter.

Preparation:

Divide the cabbage into florets and boil in salted water for 10 minutes.
Beat the eggs until smooth, pour in the yogurt and stir in the grated cheese. Mix the mass thoroughly.
Lightly coat the sides and bottom of the mold with a thin layer of oil using a silicone brush. Place the inflorescences and add the liquid mixture. Place in the oven for 25 minutes at 180°.

Baked pike

Ingredients:

pike – 1 pc.;
sour cream 10% - 150 g;
bell pepper – 1 pc.;
lemon – 1 pc.;
tomato – 3 pcs.;
sour cream 10% - 50 g;
salt, pepper, herbs.

Preparation:

Salt the cleaned carcass, add pepper and rub with lemon juice.
Place chopped herbs and a few lemon slices inside.
Line a baking sheet with foil and place the fish.
Place thin strips of pepper and tomato rings on the pike.
Cover the top with foil again and seal the edges tightly.
Bake in the oven for half an hour at 200°.

Chicken breast with vegetables and mushrooms

Ingredients:

champignons – 250 g;
onion – 1 pc.;
zucchini – 0.5 pcs.;
tomato – 2 pcs.;
cheese “Syrko” - 100 g;
sour cream 10% - 50 g;
chicken fillet – 3 pcs.;
salt pepper.

Preparation:

Beat the chicken breasts, brush them with sour cream and add spices.
Sauté mushrooms with onions, simmer briefly with finely chopped tomatoes and zucchini. Place the vegetables in a separate bowl and add the melted cheese.
Stuff chicken fillet with vegetables and cheese and form into rolls.
Place the chicken rolls in a glass dish and place in the oven for half an hour at 180°.

Baked pork with apple

Ingredients:

pork – 1 kg;
apple – 2 pcs.;
cheese – 200 g;
onion – 1 pc.;
salt, pepper, Italian herbs.

Preparation:

Beat the pork and cut into pieces, season with salt and pepper.
Place the meat on a baking tray lined with baking paper.
Place onion rings and apple slices.
Cover the dish with grated cheese.
Bake for 50 minutes at 200° until the meat is cooked and a cheese crust has formed.

Baked hake

Ingredients:

hake fillet – 1 kg;
lemon – 0.5 pcs.;
carrots – 2 pcs.;
tomato – 3 pcs.;
onion – 1 pc.;
salt pepper.

Preparation:

Rub the fish fillet with salt and pepper and brush with lemon juice. Wrap it in cling film and let it marinate for half an hour.
Make a light fry from grated carrots and chopped onions.
Cut the fillet into pieces, place in a mold, place the roast and tomato rings on top. Bake for half an hour at 180°.

Baked chicken cutlets with cheese

Ingredients:

chicken fillet – 800 g;
egg - 1 pc.;
cheese – 200 g;
onion – 1 pc.;
greens, salt, pepper.

Preparation:

Grind chicken fillet and remaining ingredients. Knead the minced meat.
Bake the formed cutlets for 20 minutes at 180°.

Chicken with potatoes in the oven

Ingredients:

chicken – 1 carcass;
potatoes – 8 pcs.;
onion, garlic, salt, seasonings, herbs, yogurt, lemon juice.

Preparation:

Prepare a sauce from garlic, spices, herbs, lemon and yogurt. Generously coat the chicken carcass with it and leave to marinate overnight.
Cut the peeled potatoes into thin slices and the onion into rings.
Add a little water to the bottom of the pan, add potatoes and onions and place the chicken on top.
Bake for an hour and a half in the oven at 180° until the potatoes are soft.

“Lazy” cabbage rolls in the oven

Ingredients:

minced chicken – 500 g;
white cabbage – 300 g;
round rice – 0.5 tbsp;
carrots – 1 pc.;
egg – 1 pc.;
onion – 0.5 pcs.;
tomato – 2 pcs.;
sour cream 10% - 100 g;
greens, salt, pepper.

Preparation:

Boil the rice grains for 10 minutes.
Mix the minced meat with finely chopped cabbage, onions and carrots. Season with spices and beat in the egg. Add rice.
Blend tomatoes without skins and mix with sour cream and herbs.
Form cabbage rolls with wet hands and place in pan, adding sauce.
Bake in the oven for an hour at 210°.

Bean cutlets

Ingredients:

potatoes – 2 pcs.;
rye flour – 3 tbsp. l.;
beans – 250 g;
salt, pepper, curry, turmeric.

Preparation:

Leave the beans overnight in a container of water.
In the morning, pour out the water and boil the beans until soft.
Mash the legumes into a puree in any convenient way.
Also mash the boiled potatoes, mix with bean puree and add seasonings.
Cutlets formed from minced meat are breaded with flour and baked in the oven until crust forms at 180°.

Omelette in the oven with sour cream

Ingredients:

egg – 5 pcs.;
sour cream – 250 g;
water – 50 ml;
salt, pepper, vegetable oil.

Preparation:

Whisk the eggs into a homogeneous mass, adding salt, using a whisk.
Separately mix sour cream with water and pour into the egg mixture.
Gently stir the resulting mixture.
Grease a silicone mold or foil molds with oil using a brush, pour the future omelette into it and leave for 25 minutes at 200°.

Zucchini in the oven

Ingredients:

zucchini – 3 pcs.;
onion – 1 pc.;
chicken fillet – 1 pc.;
tomato – 2 pcs.;
garlic, salt, pepper.

Preparation:

Prepare minced chicken and stir in chopped garlic and onion.
Cut the zucchini into portions 2cm high and partially remove the pulp to form a well.
Place the blanks on a baking sheet covered with baking paper and fill with minced meat.
Grease the pucks with yogurt and place a tomato slice on each one. Sprinkle the products with grated cheese.
Place in the oven for half an hour at 180°. It turns out a very tender and juicy version of zucchini

Cheesecakes in the oven with a hint of banana

Ingredients:

egg – 1 pc.;
cottage cheese 2% – 0.25 kg;
semolina – 100 g;
rice flour – 2 tbsp. l.;
banana – 1 pc.;
salt, baking powder, vanilla sugar, cinnamon.

Preparation:

Pour the flour into a separate saucer. Combine the remaining products and leave until the semolina swells.
Mix the resulting dough again and shape it into a sausage.
Cut into portions and roll in flour with wet hands, giving the desired shape.
Place the pieces on a baking sheet with parchment paper and bake for 25 minutes at 200°.

Dietary cottage cheese casserole

Ingredients:

egg – 3 pcs.;
cottage cheese – 0.5 kg;
apple – 3 pcs.;
cinnamon, vanilla extract.

Preparation:

Blend cottage cheese with eggs.
Peel the skins from the apples and remove the seeds. Grate one on a fine grater, cut the second into cubes, and set the third aside.
Mix the curd mass with two apples, vanilla extract and place in the mold. Top with thin apple slices from the third apple and sprinkle with cinnamon.
Place the casserole dish in a larger diameter pan. Make a water bath by filling the second mold with water to half the height of the first. Bake at 160° for 45 minutes.

Stuffed chicken breasts

Photo: pinterest.fr
A simple but beautiful and dietary dish without oil or extra calories.

You will need:
400 g chicken fillet, 100 g rice, 1 bunch of herbs, 3 cloves of garlic, dried apricots, chili pepper.
Preparation:

Boil the rice, mix it with chopped herbs, garlic, spices and chopped dried apricots. Make slits in the chicken breasts to create long pockets. Fill them with filling, secure with toothpicks, wrap in foil and bake for about 25 minutes at 200 degrees.

Turkey dishes: 20 most delicious recipes

Celery dishes for weight loss, recipes

Celery is an unusual root vegetable that is increasingly found on our market. Dishes with celery are aromatic and healthy.

Omelette with celery

grate celery on a coarse grater
place the shavings in a frying pan and simmer with butter and water until the moisture has evaporated
In a bowl, beat three eggs with two tablespoons of milk
salt the egg mixture and mix it with finely chopped herbs
pour celery shavings over the omelette
fry the olet on low heat for 10 minutes
decorate the dish with tomato slices

diet omelette
Stuffed cabbage rolls with celery

boil short grain rice
grind chicken breast into mince
boil celery slices, grind them in a meat grinder
mix minced meat with celery and rice, add salt
Boil cabbage leaves in boiling water
wrap minced meat in cabbage leaves
place in a saucepan with a thick bottom, add broth or tomato juice
simmer for 40 minutes

cabbage rolls with celery

Diet zucchini salad

Photo: craftlog.com
A very fresh and tasty salad recipe that is not embarrassing to serve.

You will need:
4 zucchini, 1 tbsp.
vegetable oil, salt, 1 tbsp. balsamic, 1 tbsp. spices, 100 ml yogurt, 2 cloves of garlic, cilantro, mint. Preparation:

Cut the zucchini into cubes, roll in spices, add salt, butter and balsamic. Place them on parchment in one layer and bake for 15 minutes at 200 degrees. Mix yogurt with cilantro and garlic, season the zucchini when it has cooled and put it in the refrigerator.

Sports goodies

Sports nutrition can be sweet and tasty, but without sugar and extra carbohydrates. Someone will remember the types of harmful sweeteners, but their harm is greatly exaggerated. You don’t have to look far for examples - have many people died from sweetener? Google it, you won't find a single case. And people die from sugar, fast food and other food garbage. Yes, not directly, but due to obesity and its consequences, including diabetes.

In general, sports nutrition may well quell the craving for sweets and tasty things, if there are strict restrictions on such products.

Protein

Any whey, complex, casein. Most of these types of products are sweet and have some kind of flavor, starting with the classic “Vanilla”, “Chocolate”, “Strawberry” and ending with various fun ones like “Cream Cookies”, “Banana Coconut”, “Straccitella” (don’t forget to read “ T" in the first half of the word and it's not what you thought, but "a combination of white creamy ice cream with pieces of dark Italian chocolate").

True, there is a nuance here - not all options are equally tasty. Naturally, there are no comrades in taste and color, so before purchasing a bag of protein, you should first try it by purchasing a disposable sample.

In my experience, Optimum Nutrition Whey Gold Standard is a very high quality protein, but not very tasty. But SAN Titanium Whey is wonderful (banana-coconut or cappuccino), although there is an important point - it must be whipped in a blender. In a shaker it turns out watery and then seems too sweet, with a frankly pungent taste. In addition, I can recommend BSN Syntha 6 , although it contains quite a lot of carbohydrates. Syntraxx Whey and Matrix 5 are not bad . Very tasty or, so to speak, neutral proteins from the British Protein Factory . In general, try it. Having chosen a good and tasty protein, you can usefully replace sweets with it.

Protein bars

This is where it is important to pay attention to the composition. Very often they use maltodextrin and soy protein. But there are also high-quality options based on whey protein and good carbohydrates with a low GI.

For example, QuestBar from Quest Nutrition are very good, but you need to choose the flavor carefully. Some are similar to plasticine and almost tasteless. Combat Crunch is also decent in taste and high-quality in composition .

Pay attention to the calorie content of protein bars. It's quite big. But it's better to eat QuestBar or Combat Crunch than Snickers.

Calorie-free sauces and jams

Water, some kind of thickener and sweetener, plus a flavoring agent - that’s the whole composition. According to the manufacturers, it contains 0 calories . I don’t know what food “chemistry” is used to achieve this, but the body perceives it normally. I tried different jams from Walden Farms and they were quite nice. For example, stirring with cottage cheese is an excellent substitute for jam.

The main thing is not to compare it with ordinary jam, condensed milk, honey or anything else natural, which is called head-to-head. You will immediately notice the “chemical” taste of the jam and you will not get any pleasure. But when there is no pure sugar or products based on it in the diet, calorie-free jams are an excellent substitute for sweets. In reasonable quantities, of course.

I usually order protein bars and jams from iHerb.com (delivery to the Russian Federation and Ukraine is available). I’ll take advantage of the situation and publish my referral code, which gives a significant discount on your first order from $40: SJW536 .

Diet vegetable soup with turkey

Photo: zen.yandex.ru
It turns out so beautiful that even children will like it!

You will need:
300 g turkey, broth, 100 g each of tomato, zucchini, carrots and beans, 50 g celery, 40 g bell pepper, 50 g onion, 3 cloves of garlic, basil, thyme, 2 tbsp.
olive oil, salt and pepper. Preparation:

Cut the meat into larger cubes and all the vegetables into small ones. Lightly fry the thyme and garlic in olive oil, remove them and poach the turkey there. Add onions and carrots, simmer for 3 minutes and add the rest of the vegetables. Lastly, add the tomatoes and beans, simmer a little more, add broth and bring to a boil. At the very end, add fresh basil and let the soup simmer for 5 minutes, covered.

Delicious bean dishes for weight loss

Beans are an excellent product that helps you lose weight and gain a feeling of fullness.

Green beans

Green beans are a wonderful fresh side dish for any meat and fish. So, it goes with salmon, chicken fillet and boiled beef. The beans have a delicate, delicate taste and do not require long, troublesome cooking.

side dish of green beans

Place the required amount of beans (no more than half a kilogram) into a double boiler or multicooker
In active mode, cook the beans for about fifteen minutes
During this time, prepare the sauce: olive oil, lemon juice and rosemary
Sprinkle the finished beans with salt and season with sauce

Dietary bean lobio

Cooking bean lobio in a slow cooker is extremely simple. In the absence of a multicooker, a regular saucepan with a thick bottom will do.

red bean lobio

Any bean is suitable for preparing lobio, but it is best to take large red ones:

Soak half a kilogram of beans in water overnight
Load the soaked beans into the slow cooker and pour water two fingers above the beans
select the “steamer” mode
Check the water level within an hour, adding it periodically
after an hour of stewing, add sweet pepper cut into strips and a little hot pepper
finely chop white and red onions, add to the slow cooker
pour in 3 tablespoons of vegetable oil and mix the dish well
squeeze three cloves of garlic through a press, chop the greens (parsley or dill) and add to the dish
pour tomato juice over the beans and simmer for another hour

Meatballs with broccoli

Photo: shnyagi.net
The unusual green color will not leave household members indifferent.

You will need:
1 chicken fillet, 200 g broccoli, 2 tbsp.
semolina, pinch of salt, 1 egg. Preparation:

Boil broccoli for 2-3 minutes or take frozen and blend in a blender. Add chicken fillet there, and then mix semolina and egg into the minced meat. Salt and season the mixture and fry the cutlets in a non-stick frying pan.

Quick buckwheat dishes for weight loss

Buckwheat is a cereal that saturates the body with useful microelements and gives satiety. It's easy and quick to prepare.

Sweet buckwheat with dried fruits

Soak the buckwheat before cooking, so it will cook faster and be crumbly
Soak dried fruits in boiling water: dates, raisins, figs, dried apricots and prunes
Finely chop dried fruits
Send the buckwheat to cook; when the water boils, add the dried fruits
Cook until the cereal is done
Season the finished dish with honey

sweet buckwheat
Buckwheat porridge with pumpkin and mushrooms

fry onions and mushrooms in a frying pan
place a slice of pumpkin in the microwave for ten minutes to soften it
set the buckwheat to cook
when the porridge is almost ready, add fried mushrooms with butter and finely chopped pumpkin
salt and season the dish to taste, garnish with pickles

buckwheat with mushrooms and pumpkin

Diet charlotte with apples

Photo: cookpad.com
Your favorite apple pie can also be made low-calorie.

You will need:
0.5 cups flour, 0.5 cups oatmeal, 1 egg, 2 whites, 3 tsp.
honey, 1 glass of kefir, 6 apples, 1 tsp. baking powder. Preparation:

Mix cereal, flour, egg with whites, kefir and honey in one bowl. The consistency of the dough should resemble pancake dough. Leave it for half an hour for the flakes to swell, add baking powder and spices and pour the chopped apples into the mold. Bake the diet charlotte for half an hour at 180-200 degrees.

Deceptions

Let's start with products that are actively promoted on TV in the wake of the currently fashionable topic of fitness and weight loss, which are supposedly healthy and at the same time tasty. These are the perfect products. In fact, these are decoys that should not be consumed with a balanced diet (or overdo them if the regime is not very strict).

Breakfast cereals

Various types of cereal flakes, puffed rice and other things that fit well into the stomach, both dry and with milk or juice. Often the boxes with these mixtures have Fitness written in large letters. True, it’s only a name from fitness.

If you look at the composition, you will find 70-80 percent of carbohydrates with a high glycemic index (that is, fast), including sugar or even worse - corn syrup (GI even higher than sugar), plus flavor enhancers. Don't be fooled by the fact that there's a bunch of healthy grains there - they really are, but they're purified and ground into dust. There is little useful left.

In addition, such breakfast cereals are very high in calories - 350-400+ kcal per 100 g. Moreover, after eating 150-200 g of cereal, you won’t feel particularly full, but in fact you’ve already consumed as many calories as there are in a full meal with meat, porridge and salad. But after the last one, you’ll want to eat within 3-4 hours, and after the first one, within an hour you’ll be ready to eat an elephant.

Diet bread

Here the deception is only partly true. You need to look at the composition and the bread itself. If there is only rye flour, no sugar or other strange additives, and the bread resembles a cracker - everything is ok. If it uses premium flour, and the consistency of the product is similar to compressed corn sticks, there is zero benefit from it.

Store juices

In general, you can also find natural, even reconstituted, juices there, like apple or orange. But they are quite high in calories, plus fructose is not the best product for sports. It is stored in the form of glycogen only in the liver, but not in the muscles. And in the liver there is usually enough of it, so the excess is sent to fat.

Low-fat yoghurts and sweet curd masses

In general, this includes any sweet store-bought yoghurts, since they contain too much sugar. But the so-called “light” low-fat ones are generally hellish. In addition to a hefty dose of sugar, they also contain a ton of starch to compensate for the lack of fat and give them a nice, thick consistency.

As for sweet curd masses with raisins and dried apricots, in addition to the mentioned sugar, they add a lot of vegetable fat in the form of margarine, that is, this is trans fat - a very harmful and dangerous product for the body.

Muesli bars

They also often have Fitness written on them, but, as in the case of breakfast cereals, there is no smell of fitness or benefit there. Contains dried fruits and grains, seemingly healthy things. But the grains are again in a highly processed form and in the form of fast carbohydrates, plus it’s all stuck together with corn syrup or honey (also not the best thing on a diet). And dried fruits are not nearly as harmless as they seem. The same dates or raisins differ little from sweets in terms of their effect on the body (insulin response, calorie content).

Diet banana ice cream

Photo: photorecept.ru
Just four ingredients - and you will have a lot of fun!

You will need:
2 bananas, 100 g of yogurt, a pinch of cinnamon, sweetener.
Preparation:

Cut the bananas into small pieces and freeze them in the freezer for several hours. Beat them in a blender with yogurt and spices to taste. You can add nuts, peanut butter or a little cognac. Pour the ice cream into molds and put it back in the freezer.

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Veal meatballs in sauce

Another simple and quite interesting recipe for every day. The sauce gives the meat amazing juiciness, and it also makes an excellent gravy.

Ingredients:

Veal – 1/2 kg;
Onion – 1 pc.;
Carrots – 1 pc.;
Egg – 1 pc.;
Garlic – 2 cloves;
Natural yogurt – 1 glass;
Salt, herbs and spices - to taste.

Wash and dry the meat, peel the vegetables. Pass the veal, onions, carrots and garlic through a meat grinder. Beat in the egg, add salt and spices, mix. Form small balls from the prepared minced meat and place in a frying pan. Add boiling water and simmer over low heat for about 15 minutes. Then add yogurt to the pan and leave to simmer until fully cooked.