Low calorie lunch recipes with calories included. Low-calorie meals for weight loss - everything you wanted to know. Delicious milk jelly with kefir

The key to good health and a beautiful, fit figure is a healthy diet. Millions of women strive to lose extra pounds, but how to lose weight, where to start? Of course, from nutrition. This article will tell you about the most important points, what you need to pay attention to, how to prepare it, what to combine it with, as well as how to properly create a diet menu.

1. Low calorie food - this principle implies a reduction in calorie intake while maintaining the required amount of vitamins and minerals that enter the body with food. This does not mean that you need to completely remove fats and carbohydrates from your diet; they should be there, but within reasonable limits. In addition, you should not resort to mono-diets, for example, eating only apples or kefir all day;
2. Regularity and frequency of meals is another important principle. In order not to overload the intestines and maintain optimal body weight, you need to eat 5-6 times a day. In this case, the total number of calories should not exceed the maximum daily allowance. Avoid random snacks (buns, sweets, cookies) - these are fast carbohydrates that cause a short-term feeling of fullness; literally after an hour your appetite will appear again;
3. Sport is another principle of any diet. Do not forget that a beautiful and healthy body is the result of the coordinated work of an active lifestyle and proper nutrition. Losing weight will require at least minimal physical activity.

IMPORTANT! Avoid mono-diets and random snacks! It's better to eat less, but more often!

Fish or meat?

Meat and fish are unique products that must be included in the diet without fail. Moreover, fish cannot replace meat, and vice versa. Diet lunch always includes fish or meat. But first things first.

Fish is one of those few products that simultaneously contain micro- and macroelements (iron, phosphorus, calcium, magnesium, selenium), vitamins (A, D, E), and amino acids. Plus, fish has very little fat (up to 30%). All these substances together are necessary for the normal functioning of the body. For overweight people, river fish is ideal because it contains only 2.5% fat. As for protein, fish is a valuable source of high-quality protein, which contains all the necessary amino acids. The most valuable breeds in terms of protein content are considered to be salmon and sturgeon fish (trout, salmon, beluga, salmon). Fattier ones include herring, mackerel and others. Fish dishes also considered valuable sources iodine, fluorine and phosphorus.

Meat is always present in the diet, most often veal, beef, lean lamb and pork, as well as turkey, rabbit and chicken. Meat of geese and ducks is used less frequently, since its fat content is about 30%. Meat is a good source of iron, potassium and phosphorus, proteins and B vitamins. In terms of protein content, turkey is the leader - 22%, beef and chicken meat - 18-21%, the most fat is in pork (fatty varieties up to 49%). In proper nutrition, meat is usually present in boiled or baked form; steamed meat is also very healthy.

Porridge is our joy

Since ancient times, cereal dishes have been considered the healthiest. But for some reason in modern society there is an opinion that porridge is the food of children. This is not entirely true, because... Cereals contain a lot of vitamins, minerals, fiber and carbohydrates. All this together is necessary for a person. The main advantage of cereals is that they are well digestible, they are cheap, and most importantly, cereal dishes for weight loss every day help you lose weight effectively. The main thing is to know what kind of cereal to use and how to prepare it.

• Buckwheat is rightfully considered the most useful. It is high in protein and low in carbohydrates. In addition, buckwheat is rich in vitamins P and B, magnesium, potassium, iron, iodine and phosphorus. The high fiber content allows you to “cleanse” the intestines, which is why weight loss occurs. Buckwheat without oil - this is a low-calorie food;
• Oatmeal is also rich in vitamins, including the rare vitamin H. Oatmeal porridge reduces cholesterol in the blood and is able to remove toxins;
• Wheat cereal is good because it contains complex carbohydrates. To process these carbohydrates, the body will need more time, which means that the feeling of hunger will not come soon;
• Rice porridge cooked in water without adding salt and sugar is an excellent dietary dish.

You can also include porridge made from pearl barley, semolina, corn grits. The main thing is to cook them with a minimum amount of salt and sugar. It is best to combine porridge with fruits and nuts.

Milk and diet?

Milk and dairy products very often form the basis of various diets. And this is understandable, because milk and products made from it have dietary properties. The fact is that they contain almost all the substances necessary for the body in a balanced form, which means that the digestibility of such products is maximum. For example, the main source of calcium is milk; it contains so many vitamins, minerals and proteins. In dietary nutrition, low-fat products are most often used, such as low-fat kefir, cottage cheese, yogurt and milk. The fat content in such products varies from 0.2% to 1%. You can find such products in any store.

As for cheeses, if you are following a diet, it is considered advisable to include lightly salted, mild cheeses in your diet.

The importance of vegetables and fruits in dietary nutrition

Vegetables and fruits are unique in that almost their entire list can be used in dietary nutrition. The variety of fruits and vegetables is so huge that you can cook new dishes every day that can help you lose weight. The main thing to understand is that the key to normal digestion is the uninterrupted intake of food into the body. fresh vegetables and fruits. The fact is that they contain special substances - enzymes that stimulate the secretion of the digestive glands. And this in turn ensures good digestibility of proteins.

Plus, vegetables and fruits contain a huge amount of vitamins and minerals, as well as healthy fiber. In fact, the body is able to satiate itself while receiving maximum benefits and minimum calories. Most often, vegetables are included in a diet for losing weight in the form of salads; steamed vegetables are very healthy. Well, everyone is used to eating fruits fresh.

Proper nutrition for weight loss: how to start?

Starting to eat right is not difficult, but staying afloat is difficult. But I really want to see in the mirror a slender and beautiful figure like a fit girl. So where to start and most importantly, how not to “go away” from the race? Proper nutrition or simply PP is the key to a successful fight against excess weight. To comply with the PP, you can write down a few simple rules for yourself:

• Breakfast should be a meal of complex carbohydrates. Ideally, this is any porridge without sugar. Those with a sweet tooth can add fruit to it;
• The first pre-lunch snack is an apple, low-fat cottage cheese, nuts and dried fruits, no buns or cookies;
• Lunch should definitely be a mixture of carbohydrates, proteins and fiber. For example it could be boiled chicken with a side dish of buckwheat porridge and any vegetable salad;
• The second snack can be yogurt or the same low-fat cottage cheese, the main thing is to monitor the serving size;
• The ideal dinner is considered to be dishes that contain a lot of protein and fiber, for example, steamed fish with beans and vegetable salad. Dinner should take place 2 hours before bedtime.

It turns out there is nothing complicated, right? And in order not to lose your temper, always remember what you are striving for - a slender reflection in the mirror!

Diet menu basics

Each of us sooner or later thinks about a diet. Diet food is a list of foods, usually low in calories and balanced in composition. It depends on the person's preference and health status. The total number of calories consumed per day should equal the calories burned by the body. That is why it is important that meals are balanced in protein, carbohydrates, fats, minerals, fiber and vitamins.

What products should form the basis? Any dietary menu should include fresh vegetables and fruits, fish, meat, milk and dairy products, cereals and egg dishes, as well as herbs, dried fruits, and nuts. Preference should be given to such types of heat treatment as baking, stewing, steaming and boiling. Dishes with minimal heat treatment contain more nutrients.

Sample 7-day menu

— 1 —

• A glass of any freshly squeezed juice, 150 g of steamed cheesecakes with spinach, 30 g whole grain bread, 1 cucumber and a cup of regular tea;

• Any fruit of your choice (banana, apple, pear), a glass of orange drink;

• A serving of rice soup with broccoli, 100 g of chicken schnitzel, 100 g of sliced ​​tomatoes and avocado, a glass of dried apricot compote;

• 2 tangerines, a cup of tea with blueberries;

• A serving of steamed vegetables with turkey meatballs, 100 g of any fresh vegetables, a cup of tea with bergamot;

Total: approximately 964 kcal

— 2 —

• Breakfast:

A glass of any fruit juice, 100 grams 1% curd mass, 1 piece of black bread toast, a cup of weak coffee;

• Snack:

2 peaches or 3 apricots, cup mint tea;

• Dinner:

A portion mushroom soup with low-fat sour cream, a portion of steamed rice, 100 g of steamed catfish (tomato sauce is allowed), a glass of cherry juice with a slice of lemon;

• Afternoon snack:

100 g of fresh pineapple, a glass of milk smoothie with a handful of any berries;

• Dinner:

100 g of stewed rabbit with vegetables, a cup of tea with a spoon of honey.

Total: approximately 1041 kcal

— 3 —

• Breakfast:

30 grams of toast from rye bread with cottage cheese (20 g), 80 grams of steamed pumpkin with pine nuts, a cup of weak coffee;

• Snack:

1 orange or grapefruit of your choice, 125 ml low-fat fermented baked milk;

• Dinner:

A portion chicken broth with herbs, 100 g lean salmon steak, 100 g sauerkraut, a cup of tea with oregano;

• Afternoon snack:

100 g low-fat cottage cheese, 50 g of nuts, a glass of any fruit juice;

• Dinner:

100g serving of steamed young zucchini stewed turkey, a cup of mint tea with honey;

Total: 1068 kcal

— 4 —

• Breakfast:

A sandwich of black bread and lightly salted salmon 30g/20g, 100g peeled turnips, a cup of tea with pieces of dried apples;

• Snack:

Any fruit of your choice (orange, grapefruit, apple or pear), 125 ml low-fat fermented baked milk;

• Dinner:

A serving of bean soup with croutons, 100 g of lean veal chop, a serving of buckwheat porridge, a cup of black tea;

• Afternoon snack:

100 g prunes, a cup of green tea;

• Dinner:

A serving of beans with shrimp, a cup of herbal tea;

Total: approximately 1034 kcal

— 5 —

• Breakfast:

75 grams of cod liver pate with black bread toast, 100 g of cucumber salad with spinach and low-fat yoghurt, a cup of green tea;

• Snack:

Baked pear with cranberries and a spoon of honey, glass milkshake with blueberries;

• Dinner:

A serving of carrot and bean puree soup, 100 g of fish casserole with rice, 1 tomato, a glass of strawberry compote;

• Afternoon snack:

Kiwi 2 pcs., a glass of low-fat kefir;

• Dinner:

Peppers stuffed with vegetables, a salad of any vegetables with low-fat yogurt, a cup of tea with barberry;

Total: approximately 983 kcal

— 6 —

• Breakfast:

100 g steam omelette with herbs and tomatoes, 100 g pickled green beans, a cup of chicory with cream;

• Snack:

2 apricots or kiwi of your choice, 125 ml low-fat yogurt;

• Dinner:

A portion cabbage soup with celery, 100 g stewed pork (not fatty!), 150 g boiled Brussels sprouts, a glass of apple compote with orange zest;

• Afternoon snack:

1 banana, 125 ml low-fat kefir or yogurt;

• Dinner:

120 g low-fat cottage cheese with spinach, rye bread toast, 100 g fresh vegetables, a cup of green tea;

Total for the day: approximately 997 kcal

• Breakfast:

A serving of oatmeal in water with dried fruits, 100 g fruit salad, a cup of tea with thyme;

• Snack:

Any fruit of your choice (pear, orange, banana, grapefruit, apple), 125 ml low-fat yogurt with cereals;

• Dinner:

A portion pumpkin soup, 100 g baked chicken, 150 g salad Chinese cabbage with olives, a glass of dried fruit compote without sugar;

• Afternoon snack:

Mango, a cup of green tea;

• Dinner:

100 g stewed squid in tomato sauce, 100 g steamed rice, 100 g sauerkraut, a cup of chamomile tea and a spoonful of honey;

Total: approximately 1009 kcal

IMPORTANT! If you feel hungry before going to bed, and food appears before your eyes, you can allow yourself a glass of low-fat kefir (+ 80 kcal). Unlimited water consumption.

Recipes for first dietary dishes

When preparing light dietary soups, it is important to follow a few simple rules:

1. Products must always be fresh;
2. Salt is used to a minimum;
3. The soup needs to be cooked quickly to preserve all the good stuff;
4. No bouillon cubes or other harmful chemicals;

Meat soups are prepared in a second broth from lean meats, this method allows you to fight calories.

As an example, consider several simple recipes, which are easy to prepare at home. These are not only delicious PP dishes, but also healthy.

• 1) Rice soup with vegetables

Calorie content of 1 serving – 25 kcal

In order to prepare soup for 8 servings, you will need 2.5 liters of broth, 100 grams of cabbage, onions, sweet peppers and tomatoes, 75 g of carrots, 40 grams of rice, 40 grams of sour cream (15%), 50 grams tomato paste, herbs, salt and pepper as desired.

Preparation:

• 1. Finely chop the tomatoes, peeled potatoes and onions, grate the carrots.
• 2. Prepared vegetable broth Bring to a boil, add potatoes and washed rice. In a frying pan, fry the onions, carrots and tomato paste separately.
• 3. Add chopped bell pepper and cabbage, add salt if desired and cover with a lid. Before removing from heat, add fried vegetables and herbs to the soup, let the soup boil and remove from heat.

Serve with sour cream. This is a simple dish that is quick to prepare.

• 2) Vegetable soup with Chiken

Calorie content per serving – 90 kcal

To prepare soup for 4 servings you will need 200 grams of skinless chicken breast, 1 carrot, 2 medium potatoes, 1 Bell pepper, 50 grams of vermicelli, 1 onion, any herbs, salt and spices to taste.

Preparation:

• 1. To avoid extra calories you need chicken breast Boil in advance in a separate broth.
• 2. In a separate saucepan, bring 1 liter of water to a boil, add chopped potatoes, onions, carrots and peppers.
• 3. 5 minutes before readiness, add vermicelli and chopped chicken breast to the soup, season with salt. Add greens before serving.

Lose weight deliciously: recipes for simple dietary dishes

Diet does not mean abstinence or cooking super complex dishes. Low-calorie dishes, first of all, are varied and easy to prepare. The following PP recipes for low-calorie dishes are proof of this.

1) Pumpkin and applesauce with cinnamon and turmeric

• Calorie content of 100 g of dish – 49.4 kcal

To prepare you will need 300 grams of pumpkin, 2 apples, 200 ml of low-fat yogurt, cinnamon and turmeric, one pinch each.

Preparation:

• 1. Peel the apples, remove the core and divide into slices. Peel the pumpkin and cut into small pieces.
• 2. Steam the apples and pumpkin in a double boiler until softened, this will take about 6-8 minutes.
• 3. Place the pumpkin and apples in a deep bowl, mash with a blender and wait until completely cool. Then combine the puree with yogurt, season with cinnamon and turmeric.

Diet puree is ready.

2) Oriental pilaf with chicken

• Calorie content of 100 g of dish – 108 kcal

To prepare you will need 400 grams chicken fillet, 2 onions, 3 medium carrots, 5 green hot peppers, 150 grams of long rice, 15 grams vegetable oil, spices to taste (paprika, Bay leaf, black pepper), salt.

Preparation:

• 1. Cut the chicken fillet into small cubes and lightly fry in vegetable oil.
• 2. Add finely chopped onion and carrots to the chicken and let simmer under the lid.
• 3. Rice for oriental pilaf must be washed in advance and soaked in cold water for 20 minutes. Then add the swollen rice to the meat and vegetables, season with spices and salt, place pepper pods on top, cover and leave for 20 minutes until fully cooked.

This dish is filled with the aroma of oriental spices.

To get the maximum benefit from cooked dishes, you can resort to the following tricks:

• You need to salt the first courses at the very end, so the salt will be evenly distributed over the entire surface of the food, and useful material will not “go” into the broth;
• When cooking first courses, you should avoid intense bubbling cooking, this way you can preserve most of the vitamins in vegetables;
• Steamed dishes are considered the most dietary - they have little fat and no harmful crispy crust. If you don't have a steamer, you can use a deep saucepan and a regular sieve;
• Healthy side dishes are, first of all, vegetables, steamed or stewed without oil;
• Salads should be dressed with low-fat yogurt or olive oil.

Thus, anyone can follow a diet, the main thing is to include more fresh vegetables, fruits, dairy and cereal dishes in the diet for weight loss, and healthy food is very tasty. Well, if you combine PP with sports, you can achieve the best results!

In Italy, such porridge is prepared both as an independent dish and with various side dishes; in our country, its analogue is mamalyga.

You will need:

1. 150 g corn grits
2. 200 g granular cottage cheese
3. A bunch of any greenery
4. 3 cloves garlic
5. 1 tbsp. l. sour cream
6. 1 tbsp. l. olive oil
7. Tomato sauce to taste

Cook the porridge at a ratio of 1:2 with water with the addition of olive oil. Mix cottage cheese with sour cream, finely chopped herbs, squeeze out the garlic. We can vary the taste if desired.

Serve the polenta in layers - put a layer of porridge on a plate, a layer of curd, then tomato sauce and again porridge.

Stewed broccoli with cinnamon - 250 kcal

You will need:

1. 1 head of cabbage
2. 3 tomatoes
3. 1 onion
4. 3 cloves garlic
5. Lemon or orange zest
6. 15 pitted olives
7. 5 sun-dried tomatoes for spice
8. 1 cinnamon stick

Fry the onion and garlic in olive oil, and add a head of cabbage and blanched tomatoes, disassembled into inflorescences.

Salt, pepper, add lemon zest, put a cinnamon stick in the pan. Cook for 20 minutes. Serve with sun-dried tomatoes and olives.

Buckwheat cutlets with champignons - 150 kcal

You will need:

1. A glass of buckwheat
2. 200 g champignons
3. 1 onion
4. Bunch of greenery
5. Spices to taste
6. Black pepper
7. Salt

5+ desserts under 200 calories

Dietary vegan charlotte - 112 kcal

You will need:

1. A glass of wheat flour
2. 1 tsp. soda
3. 2 tbsp. l. lemon juice
4. 20 g sugar
5. 0.5 tsp. ground cinnamon
6. A pinch of ground ginger
7. 0.5 glasses of water
8. Packaging of frozen cherries
9. 1 tbsp. l. vegetable oil

Mix soda, flour, sugar, ginger and cinnamon. If desired, you can add a little vanillin.

Without defrosting, combine the cherries with butter and lemon juice. Add water there and mix with flour. Leave the dough for 10 minutes until bubbles appear.

Bake for 40 minutes at a temperature of 180-200 degrees.

Tip: You can replace the water in the recipe with low-fat milk.

Cookies with oatmeal and carrots - 90 kcal/piece

You will need:

1. 1 carrot
2. A third of a glass of rye flour
3. Glass of oatmeal
4. 100 g of any nuts
5. 50 g raisins
6. 3 tbsp. l. maple syrup
7. 0.5 tsp. dry ginger root
8. 0.5 tsp. baking powder for dough

Grate the carrots on a fine grater. We crush the nuts. We connect the components.

Place a tablespoon on a baking sheet lined with paper and bake for 20 minutes at 180 degrees.

Banana ice cream - 110 kcal

You will need:

1. 1 small banana
2. 50 g yogurt
3. Pinch of cinnamon
4. Teaspoon of honey

We cut it and put it in the freezer for 3-4 hours. Mix with the rest of the ingredients in a blender and enjoy the taste.

Granita with apples - 150 kcal

You will need:

1. 100 g sugar
2. 3 large apples
3. Two glasses of water
4. 1 lemon

Mix the lemon zest with sugar and water and heat in a saucepan until the sugar melts.

Peel the apples, cut into cubes, add to the pan and simmer for another five minutes. Then blend everything in a blender with lemon juice. Place in the refrigerator for an hour.

Mix and set to freeze again. We repeat this 2-3 times until a homogeneous consistency is obtained.

Dietary prune candies - 40 kcal/piece

You will need:

1. 100 g pitted prunes
2. Juice of half an orange
3. 1 tbsp. l. cocoa
4. 30 g chopped nuts

Grind prunes with cocoa and orange juice in a blender. Chop the nuts.

Roll the prune mass into balls, roll in nuts and freeze.

More more recipes dietary baking you will find in the article.

Most of those who, as a result of hard work, have achieved success in losing weight and returned their figure to attractiveness and harmony, think about the question of how to maintain the achieved result. It's no secret that healthy and dietary food.

Today our attention will be focused on low-calorie recipes for every day. You will be able to see that you can stay in shape without even denying yourself the pleasure of a delicious meal. You can rest assured that dietary dishes Your whole family will love it. The variety of recipes allows you not to waste time on proper menu planning. Preparing most dishes will not take much time and will not require you to have any special skills. The main thing is to always remember that healthy and properly prepared food is the key to not only slimness, but also health.

Recipes for every day: for breakfast

The key is usually a healthy breakfast. According to experts, morning meals should include slow carbohydrates. They provide the human body with energy for a long time.

Oatmeal for the perfect morning

To prepare this most valuable dish we will need:

• oatmeal - 50 g;
• milk - 2/3 cup;
• water - 2/3 cup;
• low-fat yogurt - 2 tablespoons;
• honey - 1 one tablespoon;
• salt.

First you need to mix water and milk. This should be done in a saucepan. Then add a small pinch of salt and bring the porridge to a boil and leave to simmer over low heat for 10-20 minutes. Stir occasionally. Please note that large and coarse flakes take longer to cook than small ones, but they are richer in fiber. Place the porridge on plates and serve with honey and yogurt.

Also oatmeal goes well with bananas, any berries and apples. You can always add them to the dish if desired.

Delicious Greek omelette

If you use our recipes every day, dietary nutrition will quickly become an integral part of your life. Eating this for breakfast affordable dish From eggs, you will provide your body not only with slow carbohydrates and proteins, but also with important vitamins and microelements. To prepare we will need:

• chicken eggs - 2 pcs.;
• small sun-dried tomatoes - 2 pcs.;
• olive oil - 1 teaspoon;
• feta cheese or cheese - 25 g;
• a slice of grain bread.

Heat a teaspoon of olive oil in a frying pan. Beat eggs in any container with a whisk. The cheese should be cut into cubes, tomatoes into small pieces. Pour the beaten eggs into the pan, lifting the edges slightly. Fry the omelette until the center is almost ready. Place cheese and tomatoes on half of the semi-finished dish. Cover the filling with the other half. Transfer the finished omelette to a plate. Serve with a slice of bread.

All nutritionists unanimously assert that people who are prone to excess weight should not sit on diets. They should just switch to a diet. The recipes for every day offered by us will help you with this. Such nutrition should become a person’s way of life. In this case, your figure will not suffer from constant weight fluctuations, and your cardiovascular and digestive systems will also remain healthy. Let's continue to get acquainted with the low-calorie menu. It is noteworthy that it can be varied and very tasty.

What to cook for lunch?

Lazy dumplings with cottage cheese

To prepare lazy dumplings, we will need the following ingredients:

• low-fat cottage cheese - 250 g;
• one egg;
• two tablespoons of flour;
• low-calorie yogurt;
• dill and parsley.

Low-fat cottage cheese should be mixed with the white of one egg, flour and finely chopped dill and parsley. Place the resulting mass on a cutting board sprinkled with flour and roll out the flagella. Each of them should be about 2 cm in diameter. Cut the bundles into pieces 4 cm long. Pour water into a container and bring to a boil. Blanks lazy dumplings cook for 5 minutes. They should be removed after they float to the surface. You can serve the dish with natural yogurt.

Light soup with rice and cauliflower

Let's continue to master dietary nutrition. Recipes for every day necessarily include the preparation of hot dishes. For this low calorie soup you will need:

• cauliflower - 100 g of inflorescences;
• white rice - one tablespoon;
• potatoes - 2 pieces;
• onions - ½ piece;
• carrot;
• dill and parsley.

Boil rice in boiling water for 15 minutes. Add diced potatoes, finely chopped onion and grated coarse grater carrot. Now you should add small cauliflower inflorescences to the soup. Then leave the dish to cook for another 5 minutes. It is recommended to serve the soup with finely chopped dill and parsley.

Steamed fish cutlets

Recipes with photos can be found today in many magazines dedicated to cooking, as well as on various portals. To prepare the following dish, you need the following products:

• fish fillet - 0.5 kg;
• crushed crackers - 3 tbsp. spoons;
• milk or water - 125 ml;
• onions - ½ pcs.;
• egg - 1 pc.;
• nutmeg.

Grind the fish fillet and onion in a blender or pass through a meat grinder. Add milk or water, egg and chopped nutmeg to the mixture. Add salt and pepper to taste.

Mix the minced meat thoroughly. Wet your hands with cold water and form oblong cutlets. You can simmer the dish in a double boiler or in a frying pan in small quantity water. Cooking time - 15 minutes.

We continue to consider popular dietary dishes. Recipes for every day with photos, suitable for a healthy lunch, will help housewives replenish their cookbook.

Oriental noodle snack

To prepare this delicious snack we will need:

• rice noodles - 200 g;
• cherry tomatoes - 12 pcs.;
• fish sauce- 1 tablespoon;
• juice of one lime;
• sugar - 1 teaspoon;
• chili pepper - 1 pc.;
• grapefruit - 2 pcs.;
• cucumber - ½ piece;
• carrots - 2 pcs.;
• green onion feathers - 3 pcs.;
• shrimp - 400 g;
• cilantro and mint greens - 2 tbsp. spoons.

Boil the noodles in plenty of water for 7-10 minutes. Rinse it under cold running water. Place the noodles in a plate. Add tomatoes, fish sauce, sugar, lime juice. Now you can start working on the chili. We cut off the stalk of the vegetable and clear it of seeds. Cut the pepper into cubes and add to the mixture. Peel the grapefruit and add the pulp to the salad. Cut the carrots into strips, and the green onions into thin rings. Finally, add shrimp, finely chopped mint and cilantro to the appetizer. Mix all ingredients thoroughly and serve.

Your family will love this snack and will diversify your diet. Recipes for every day should not be too simple and boring.

Diet soup

To cook delicious soup, we will need the following ingredients:

• olive oil - 3 tablespoons;
• onions - 2 heads;
• curry powder - 2 teaspoons;
• apple - 1 pc.;
• lime juice;
• garlic - 3 cloves;
• small ginger root;
• sweet potatoes - 800 g;
• vegetable broth - 1.5 liters;
• red lentils - 100 g;
• milk - 300 ml;
• coriander.

Soup made from these products is used as a source of protein, fiber and antioxidants, even in a vegetarian diet. Let's continue to consider Best Recipes will help diversify a boring menu.

Add diced sweet potatoes and lentils to the precooked vegetable broth. Cook for about 20 minutes. Add green apple cut into small slices. Pour milk into the broth. Bring the soup to a boil again. At this time, fry the onion in olive oil until golden brown. Add garlic to it. Grate the ginger root on a fine grater and add it to the soup along with the frying. At the very end, the juice of one lime is added to the dish. It is recommended to puree the soup using a hand blender. Serve the dish with finely chopped coriander.

Diet dinner

In order for dietary nutrition (we are now considering recipes for every day) to be correct, you should follow the recommendations of experts. For an excellent low-calorie dinner, vegetables, lean poultry and fish are ideal.

Sea bass in the oven

To surprise and delight your household during the evening meal, you should prepare sea ​​bass with fennel. This wonderful dish is rich in protein, vitamin C, and iron.

For preparation you will need:

• sea ​​bass - about 300 g;
• fennel seeds - 1 teaspoon;
• cumin seeds - 1 teaspoon;
• mustard seeds - 1 teaspoon;
• turmeric - half a teaspoon;
• fennel - one head;
• lemon - 1 pc.;
• olive oil;
• coriander greens.

The perch will be baked in the oven at a temperature of 220 °C. Chili peppers must be cut into small cubes. Mix it with cumin, fennel, turmeric and mustard. A small piece of foil should be greased with olive oil. Spread 1/3 of the spice mixture on it. Rub the remaining spices onto the fish and place it on foil. Place sliced ​​lemon on top of the perch. Wrap the fish in foil and seal the edges. Place the workpiece on a baking sheet. Total time baking time is 15 minutes. Serve the fish with coriander.

As you can see, dietary nutrition for every day is not a problem. Preparation delicious dishes will not take much time, but will bear fruit very soon.

Low-calorie meals for weight loss from simple products indispensable in the daily diet.

They are necessary for people who want to keep themselves in great shape all the time. Agree, we are not robots, and sometimes we want something tasty with irresistible force.

You should not constantly keep yourself “in check”; it is impossible to live for a long time in persistent psychological stress.

Just use low calorie recipes for weight loss and diversify your menu.

We have collected delicious and undeniably healthy dishes for people with different gastronomic preferences.

Low-calorie salads for weight loss from simple products - small daily pleasures

Salad is different from salad - that's for sure. In such a dish, despite the harmless ingredients, unfortunate calories can mysteriously hide.

Most often, the gas station is to blame.

Here you will have to make a personal choice and decide what is best. For example, mayonnaise is not like that useful product, but it still has less net energy than flaxseed oil.

We have prepared low-calorie recipes with calories for weight loss or maintaining your body at a certain weight to stabilize after a period of restrictions.

Olivier “Vegetarian Style” - 90 kcal

You will need:

1. Carrots - 2 pcs.
2. Processed cheese - 1 pc.
3. Pickled cucumbers - 3 pcs.
4. Potatoes - 5–6 pcs.
5. Onion - 1 pc.
6. Fried mushrooms (optional) - 250 gr.
7. Canned peas - 1 can
8. Homemade mayonnaise - 3 tbsp. spoons
9. Pepper, salt, seasonings

Boil the vegetables and fry the mushrooms in advance.

Chop, add cucumbers and cheese. Drain the liquid, and add the peas, finely chopped onions and seasonings to the total mass. Season with homemade mayonnaise.

For a recipe for preparing a delicious low-calorie dish (for weight loss) chop cucumbers and tomatoes.

It is better to take medium-sized fruits. The red onion serves as a garnish; slice it thinly, more for color than flavor.

Stir the resulting mixture, form into cubes and add cheese. It's time for seasonings (olives, oil, lemon juice).

Vegetable salad with arugula - 58 kcal

You will need:

1. Tomato - 2 pcs.
2. Arugula - bunch
3. Parsley - bunch
4. Cucumber - 2 pcs.
5. Dill - bunch
6. Butter - 2 tbsp. spoons
7. Salad - 2 bunches
8. Freshly squeezed lemon juice - 1 tbsp. spoon
9. Salt

Finely chop the above and tear the leaves. Season the salad. Serve fresh.

Before mastering recipes for easy and fast losing weight with calorie counting , look carefully photo this mysterious representative of cruciferous vegetables.

In our country, unfortunately, it is not often used in practice.

Arugula is especially popular in Italian cuisine.

It supports the body with vitamins, protects against pathogenic viruses, increases hemoglobin in the blood and accelerates metabolic processes.

Low calorie recipes from arugula for weight loss - almost always recipes with a lot of fiber, which ensures a feeling of fullness throughout the day.

Tip: eat fruits separately from the rest. We often leave them for sweets, and this complicates the digestion process.

Dietary soups for weight loss: recipes, exact calorie content

Similar diet dishes for quick weight loss , a variety of hearty recipes with calorie content should make up the majority of your diet.

The dishes below are the perfect lunch or low calorie dinner for quick weight loss.

P we offer you the best recipes, tested from our own experience.

Lentil soup - 44 kcal

You will need:

1. Lentils (red) - half a glass
2. Vegetable oil - 1.5 tbsp. spoons
3. Carrots - 1 piece
4. Water - 2 l.
5. Onion - 1 piece
6. Salt pepper

Cut the onion into half rings and throw into a hot frying pan. Grind the carrots and fry with oil for a few minutes.

Heat the water and add the lentils, frying, and spices. Wait for it to boil and cook for 20 minutes. Focus on the softness of the legumes.

All These Low Calorie Weight Loss Recipes With Exact Calorie Counts will help you stay slim without particularly limiting yourself in portions.

Borscht with porcini mushrooms - 60 kcal

You will need:

1. Cabbage - 300 gr.
2. Potatoes - 5 pcs.
3. Beetroot - 1 pc.
4. Porcini mushrooms - 200 gr.
5. Sunflower oil - tbsp. spoon
6. Onion - 1 pc.
7. Tomato (tomato preparation) - 350 gr.
8. Carrots - 1 medium
9. Water - 2.5–3 l.
10. Salt pepper

The presented recipe serves for extremely easy weight loss with the indicated calorie counting, just one photo creates an appetite, but in reality you just can’t tear yourself away from the plate!

Prepare the vegetables: shred the cabbage, peel the potatoes and cut into cubes.

Chop tomatoes, mushrooms and beets. Load everything into the multicooker, add spices and oil, set the appropriate mode for an hour.

Hercules cutlets - 108.7 kcal

You will need:

1. Oatmeal - 2 cups
2. Potatoes - 3–4 pieces
3. Garlic - 4 cloves
4. Onion - 1 pc.
5. Oil - 2 tbsp. spoons
6. Boiling water - 2 cups
7. Salt, pepper, rosemary

Pour boiling water over “Hercules”, cover with a plate for half an hour. Blend the onion with a blender. Grate the potatoes and add to the oatmeal.

Add chopped garlic and spices there, mix everything thoroughly with your hands. Heat a frying pan with oil, make cutlets from the resulting mass and fry in the usual way until ready.

By the way, oatmeal is in the top three low-calorie cereals for weight loss (not counting buckwheat and pearl barley), this is an extremely healthy food.

Almost all low-calorie dishes for weight loss with the addition of rolled oats consist from simple ingredients, preparing them is not difficult.

Appetizer “Eggplant with tomato and cheese” - 67 kcal

You will need:

1. Eggplant - 400 gr.
2. Processed cheese - 50 gr.
3. Tomato - one big
4. Sour cream - 15 gr.
5. Garlic - 3 cloves
6. Dill - 5 gr.
7. Olive oil - 5–10 gr.
8. Salt

Cut the tomatoes and eggplants into rings, the width of the latter is about 3 cm. Take a baking sheet and grease it.

Place the “rounds” one on top of the other and add salt. Grind the cheese, garlic, sour cream and apply the mixture to the tomatoes, garnish with herbs. Bake at 170°C for about 20 minutes.

We hope our low-calorie meals for weight loss and recipes with photos whetted your interest in healthy cooking.

This appetizer would be appropriate even at a holiday table.

Sandwich with bean paste - 30 0 kcal

You will need:

1. Beans - 100 gr.
2. Yeast-free bread or crispbread - 4 pieces
3. Greens - 50 gr.
4. Butter - 40 gr.
5. Vegetable oil - 2 teaspoons
6. Garlic - 3 small cloves
7. Salt

If you dreamed of low calorie breakfast for weight loss , then we found an interesting recipe.

It will be appreciated by those who miss their usual morning sandwiches.

The alternative is quite interesting, and most importantly, it’s delicious!

Soak the beans overnight. Later, boil until tender, mash with a fork. Salt, add butter, chopped garlic and stir. Fry the bread, spread with pate and garnish with herbs.

Can be removed from this low-calorie recipe for weight loss for every day sunflower oil and the dish will become even healthier.

The calorie content is quite high, but, firstly, you should not eat more than 50 grams of pate at a time; secondly, it contains a lot of protein, which will certainly be useful for building a beautiful body.

Tip: consume vegetable fats (flaxseed oil, hemp oil, etc.) daily. Their presence is recommended by sports nutritionists, especially if you adhere to a special diet.

Simple and tempting sweets in the style of Cheat Meal Days

We offer recipes for low-calorie dishes for effective weight loss with photos for the so-called “cheat meals”.

Usually one day is selected on which it is permissible to slightly exceed the usual calorie intake.

This approach speeds up your metabolism, and you lose weight more effectively. Sweets... they are the ones that are prohibited more than anything else. So let's make them useful and treat ourselves on the weekend.

Coconut candies with dried apricots - 375 kcal

You will need:

1. Dried apricots - 200 gr.
2. Coconut flakes (or sesame seeds) - 20 gr.
3. Sunflower seeds - 200 gr.
4. Banana is half a whole
5. Whipped coconut (pulp) - 90 gr.

Soak the seeds and dried apricots overnight. Steam the coconut mixture. Beat all ingredients in a blender and roll in shavings or sesame seeds.

Raw chickpea candies - 3 90 kcal

You will need:

1. Chickpeas - 300 gr.
2. Walnut - 100 gr.
3. Apple - 100 gr.
4. Date - 5 pieces
5. Cocoa - 2 tbsp. spoons
6. Carob (can be done without it) - 3 tbsp. spoons

First boil the chickpeas until soft.

Beat everything together, mix together and roll in the rest of the cocoa. You can control the consistency with the help of nuts. No one will guess what they are made of!

Banana pancakes - 172 kcal

You will need:

1. Banana - 3–4 pcs.
2. Baking powder - 1 teaspoon
3. Flour - 4 tbsp. spoons
4. Salt

Mash the bananas with a fork, add the remaining ingredients, mix well.

Fry the resulting dough on both sides like regular pancakes.

Advice: consume banana pancakes with fresh berries or sour cream.

Life-Reactor wishes you bon appetit!