Low-calorie salads with the indication of kcal. Low-calorie slimming dishes from simple products.

Thinking about how to make a shape slim, or just lose weight, it is not enough to increase physical activity, as in the usual exercise. It is necessary to adjust the food, reduce the amount of high-calorie food. This is not about fasting.

Using simple products, you can competently build your diet, prepare a lot of dishes that are not loaded with calories, but tasty, varied, nutritious.

Properly composed low-calorie slimming dishes from simple products will influence the achievement of the goal.

Properly composed low-calorie slimming dishes from simple products will affect the achievement of the goal, while not causing harm to health.

It must be remembered that the use of alcoholic beverages is not welcome, because there is a retention of fluid in the body and increased appetite.

The most low-calorie simple foods

The concept of "calories" defines energy in quantitative terms, which is delivered to the body through products. Most calories contain fat, less carbohydrates and proteins.

You can not refuse fat at all, because it can adversely affect human health, its appearance. The quality of the skin will deteriorate, hair, nails, organs of the digestive system will be affected.

Fat-free foods are not necessarily low-calorie. Meals for weight loss from simple products that are prepared, for example, based on milk containing a low percentage of fat, will give way to food from ordinary milk by a small figure.

The lowest calorie foods are vegetables with fruits.. The latter can not be attributed to those that contain a lot of sugar, for example, bananas or various grape varieties.

Plant food preserves nutrients as much as possible if it is not processed. In addition to various vitamins, fiber is present in plant foods. She, in turn, helps the body to remove all slags.

Exceptional use of vegetable nutrition can also harm the body, because in other foods, more high-calorie, there are beneficial substances that can not give vegetables with fruit.

Cereals, in themselves very high in calories, lose some calories after cooking. Legumes contain a lot of protein, so nutritionists prohibit them completely, although they should not be consumed often either, because the level of calories in them is quite large.

Let's voice several types of simple low-calorie foods that can help achieve the fastest possible weight loss effect:

1. Sea kale used in various dishes with a large amount of iodine, magnesium, potassium, iron, zinc, a complex of vitamins, folic acid and other useful elements.
2. Fresh cucumbers are rich, among other things, carotene, chlorophyll. As part of them contains a lot of water.
3. All kinds of greens: varieties of onions, celery, lettuce, parsley.
4. Radish, its composition includes, among other things, vitamins PP, B, C.
5. Asparagus contains carotene, alkaloids, chlorophyll, and other trace elements.

Low-calorie drinks

It is known that weight loss is achieved not only by the choice of dishes. The greater the amount of fluid will be included in any diet, the faster the result will be - the long-awaited weight loss.

Scientists have found that the correct calculation of the optimal amount of water should be made as follows: how many calories are taken, you need to drink as much water and add another 0.5 liters to the figure. For example, if you eat 1200 kcal products, then you need to drink a little less than two liters.

Water splits fat, promotes the excretion of processed foods from the body, speeding up the metabolism. Undoubtedly, water is the simplest low-calorie drink.

Taking water during the day, you need to remember some rules. 1 rule - you can not drink a lot of water before bedtime, because you can get puffiness.

Secondly, you can not drink during a meal, because eaten foods are likely to be deposited in the adipose tissue.

Thirdly, you can not drink before eating. Water contributes to the dilution of gastric juice, because of this may be an upset stomach.

In addition to water, there are a number of drinks that will not damage the figure, and in some ways even help you lose weight faster.

Coffee belongs to low-calorie drinks. A prerequisite is to use it in its pure form, then it will help remove excess fluid from the body.

Green tea has antioxidants with anti-inflammatory function.

Natural juices also carry some calories. The benefits are in freshly squeezed juices, without adding sugar, and not in purchased packaged ones. The latter are more harmful than useful.

The following of these drinks also have a low calorie content, but still more than those painted above:

1. Sugar free lemonade. This refers to homemade homemade lemonade. It consists of water, citric acid and lemon itself, and sugar cannot be added.
2. Fruit Sugar Free In their manufacture used various berries and water.
3. Low fat kefir. But this drink is not just possible to drink, but even desirable for losing weight, because it affects the cleansing of the body and improve digestion.

The recommended amount of calories per day, contributing to weight loss

Each person differs in standard parameters, therefore it is impossible to name a universal figure that would fit all. For women, the limit is set at 1200 kcal, but this is the minimum value. Eating fewer calories will definitely harm the body.

But, to get the result, you need to calculate the number of calories for each person separately, given the basic parameters.

One of the most famous formulas, the author of which is Muffin-Dzhor, includes 2 stages.

Stage 1 - the calculation of the main exchange.

The following units are used for calculation: cm for height, kg for weight.
  10 * weight + 6.25 * height-5 * age-161

According to this formula, we get a certain figure that shows the number of calories that a certain organism needs to sustain life.

Stage 2 - the calculation of the total calorie consumption per day.

This value is calculated by multiplying by a coefficient that reflects a person's lifestyle.

For inactivity, it is 1.2; for low activity - 1.375; for the average - 1.55; for high - 1,725; for a very active lifestyle - 1.9.

The resulting value gives us an idea of ​​how many calories it is necessary to use so that the initial weight does not change, but remains in the same value.

If you want to lose weight, then you just need to reduce the number of calories in foods, and, conversely, to add mass, add calories to the dish.

In addition to this formula, there is a huge amount of automated calculators on the Internet, where the calculation will take place online, as soon as you enter your data in the required fields.

Nutritionists do not recommend sharply reducing the number of calories from the usual values, because the body will start in defensive purposes, on the contrary, to put off all food in fat. Calorie reduction should not be done dramatically, and start better with a decrease of 20%.

Low Fat Breakfast Recipes

It is known that breakfast should be filled with energy as much as possible so that there is enough strength during the day. To become slim, you need to eat low-calorie slimming dishes.

Composing food for breakfast from simple foods, you also need to carefully calculate that a small amount of calories does not affect nutritional value.

Below are simple recipes for breakfast with the release of the number of calories that contribute to weight loss.

Millet porridge on milk with pumpkin

Per 100 grams 94 kcal.

Products:

• Milk - 750 ml;
• Pumpkin - ½ kg;
• Millet - 1 cup;
• Sugar and salt to taste (recommended 1 and ½ h. Spoons, respectively).

Milk is heated to a hot state, but not to a boil. It puts the sliced ​​pumpkin and cooked for 13 minutes.

Millet is thoroughly washed and put into the pan, dressed with salt and sugar. Cook for 20 minutes. Thick porridge "comes" in the oven for 20 minutes.

Omelet in pepper

Per 100 grams 79 kcal.

Ingredients:

• Pepper (not bitter) - 2 pcs .;
• 4 eggs;
• Milk - half a cup;
• Salt, pepper, herbs - to taste.

Peppers are cleaned, washed and cut into rings, the thickness should be about 1.5 cm. Eggs and milk should be whipped, with the addition of greens, salt. Pepper is placed in a preheated pan, whipped mixture is poured into the rings. Grilled until cooked.

Oatmeal porridge with banana

Per 100 grams 92 kcal.

Ingredients:

• Hercules flakes - 50 gr .;
• Milk - half a liter;
• Cinnamon - 1 tsp;
• Salt - to taste;
• Lemon - half pcs .;
• Bananas - 2 pcs;
• Homemade yogurt (natural) - 2/3 cup;
• Sugar - to taste.

Pour cereal in the pan with milk, add salt with cinnamon and sugar. Bring to a boil, reduce the heat and cook for about a minute. Cut slices of bananas, lightly sprinkle them with lemon juice so as not to blacken. In a plate put layers: 1 layer - porridge, 2 layer - bananas, 3 layer - yogurt.

Low-calorie lunch recipes

To prepare a healthy, light meal with a low calorie content, you need to use only fresh organic foods, avoid preservatives and flavor enhancers. Low-calorie slimming dishes from simple foods contain salt in a limited amount, or it does not exist at all.

To keep products healthy, need not to apply long cooking.   By the number of low-calorie dishes are prepared in portions, so they should not remain "for later"
.
  Meals with prolonged frying or with a large use of fat are not prepared. To lose weight, we try to give preference to simple recipes related to the separate diet.

Vegetable Cream Soup

In 100 grams of 24 kcal.

For cooking you will need:

• Water - 1 l .;
• Cauliflower - about 700 grams;
• Green onions - a little, for decoration;
• Onion - 1 pc .;
• Chili pepper - 1 pc .;
• Salt, pepper - to taste.

Cabbage is divided into small components that need to be put in a pan and add water. Next you need to add pre-chopped onions, chili pepper, after clearing it from the seeds, and begin to cook.

After the water boils, remove the pepper and continue cooking until the cabbage is fully cooked. After that, with the help of a blender, we give a puree-like state, salt and pepper. Each portion is decorated with greenery.

Chicken Soup

Per 100 grams 79 kcal.

Ingredients:

• Water - 2 l .;
• A piece of chicken (you can use the leg, thigh, but better breast, as it is less calorie) - 1 pc .;
• Onion - 1 pc .;
• Garlic - 3 slices;
• Cabbage - 300 gr .;
• Canned beans - 1 can;
• Small squash - 1 pc .;
• Carrot - 1 pc .;
• Celery - at will;
• Salt and pepper to taste.

Fill the chicken with chopped onion and garlic with water and cook for 20 minutes. Next, the broth must be filtered and re-put on the fire, in the meantime, the chicken is cut into small pieces and put back in the pan. Add the remaining ingredients, cook for about 25 minutes. The soup is ready.

Pollack with vegetables in white sauce

In 100 grams 72 kcal.

Ingredients:

• Pollock fillet - 1 kg;
• Half a glass of soy sauce;
• Flour - 2 tsp;
• Water - half a glass;
• Sour cream of low fat content - 350 gr.;
• Creamy (or cottage cheese) cheese - 150 g;
• Onion and carrot 2 pcs. everyone.

Fish soaked in soy sauce for 10-15 minutes. In a pan, lightly fry the flour, which we add water, sour cream and cheese. As soon as everything boils, remove from heat.

Chop onions and carrots, fry using vegetable oil, with any spices that they like. In the heat-resistant dishes put layers: vegetables, fish on top, pour sauce. The dish is cooked in the oven, setting the temperature to 180 degrees, 50 minutes.

Low-calorie Dinner Recipes

To lose weight, at dinner it is recommended to eat foods that do not contain a large number of calories, light, but quite nutritious. Simple foods such as mushrooms, vegetables and fruits, dairy products, fish, eggs, and meat are suitable for dinner.

Cheese Meatballs

Per 100 grams of 188 kcal.

To prepare this dish, take:

• Minced beef - 400 gr .;
• Pepper large pod - 1 pc .;
• 1 onion;
• 100 gr. Hard cheese;
• Egg - 1 pc .;
• Salt - to taste.

Cheese cut into small cubes. Chop the pepper with onion, add all the ingredients listed above to them, mix thoroughly.

When forming meatballs, put a piece of cheese inside each ball. Meatballs or fry or bake in the oven, which further enhance the beneficial properties.

Cottage cheese salad

Per 100 grams 56 kcal.

Grocery list:

• Cottage cheese with a minimum fat content - 80 gr .;
• Tomato average in size - 1 pc .;
• 1 short-cucumber;
• Sour cream with fat content of 10% - 30 gr .;
• Any greens, including lettuce leaves - a bunch of about 30 grams;
• Salt - to taste.

Vegetables cut into any size and any shape, mix together all the ingredients, fill with sour cream and salt.

Red fish baked with vegetables

Per 100 grams 105 kcal.

Products you need to make:

• Red fish - 600 gr .;
• Hard cheese - 80 gr .;
• Carrots with onions 1 pc .;
• Unsweetened yoghurt - 200 gr.
• Salt - to taste.

Fish cut into portion steaks, rub with salt. Put the fish on a baking sheet, which was previously greased with vegetable oil. In a pan, fry the vegetables separately, pour them with yogurt. Cover the fish with vegetable sauce and grated cheese. Cook in the oven for 25 minutes. Temperature range 220 degrees.

How to cook a delicious breakfast for weight loss? See the recipes here:

Delicious low-calorie dish: chicken and cabbage casserole. The recipe and cooking is here:

Can there be a low-calorie sandwich? It turns out - yes. Variants of recipes in this video:

Weight gain occurs if the number of calories eaten is greater than their consumption.

Most of the calories are produced by digesting fatty foods. Therefore, its excessive use affects the volume of your body.

If you decide to lose weight, then, of course, want to know which foods have the lowest calorie content. The answer is: these are vegetables. They have no fat at all, but there is fiber. Cellulose is eliminated from the body, cleansing it from toxins and normalizing metabolism, slows down the absorption of carbohydrates and lowers cholesterol levels.

In general, nutrition should be balanced and healthy. Therefore, you need to learn how to skillfully combine foods so that your diet contains proteins and fats and carbohydrates. Nutrition is considered rational if the following ratio of substances is observed:

• animal and vegetable proteins - 55% to 45%
• animal and vegetable fats - 70% to 30%
• starch, sugar and fiber - 70-75% to 20-25% and 5-10%

The caloric content of food should not be below 1000 kcal per day! To lose half a kilogram a week, you need to create a daily deficit of 500 kcal.

In this case, it is advisable to spend at least 300 doing physical exercises, and 200 - due to changes in the diet.

To choose low-calorie foods and create your own diet menu, refer to the calorie table presented at the end of the article. Please note that the energy value is indicated at 100 grams of the product!

What would eat to lose weight?

Dietary foods are the lowest calorie foods and foods with a negative calorie content. This means that their digestion of calories requires more than they contain.

These products, for example, include celery and broccoli.

When dieting is very important to drink plenty of water. Pure water is a guarantee of health! On the day you need to drink at least 1.5 liters. This does not include teas, soups, juices and other liquids. Their body perceives as food.

Water speeds up the metabolism, cleanses the body, helps to remove harmful substances. And the water does not contain calories at all. Not a single one!

  List of dietary products

List of dietary products:

• Vegetables: white cabbage, carrots, beets, broccoli, cucumbers, tomatoes, asparagus, green beans, radishes, zucchini;
• Fruits: apples, citrus, pineapple, mango, peach;
• Greens: spinach, lettuce, basil, arugula, fennel, celery root and leaves, parsley, dill ,;
• Berries: strawberries, raspberries, blueberries, currants, watermelon;

Calorie table of basic foods

Below is a list of low-calorie foods:

Milk and dairy products

Fat, margarine, butter

Bread and bakery products, flour

Groats

Vegetables

Fruits and berries

Dried fruits

Legumes

Mushrooms

In the fight against extra pounds always have to fight with appetite. As a rule, delicious food is not dietary, and the most low-calorie meals in the diet for losing weight do not like the taste. But to eat right, enjoying the food is real, you just need to add a little knowledge about the caloric content of the consumed foods and connect the imagination. There is a mass of tasty and simple recipes that can diversify your diet with weight loss.

Low-calorie recipes with calories with photos

There is one main rule in dietary cooking - allow yourself to eat everything, just use low-calorie ingredients for meals. Use for weight loss for cooking diet food steamer, grill or oven, and forget about cooking in a pan. The basis of the low-calorie menu is herbal products with a high content of fiber. When losing weight, it is allowed to include lean meat, fish and seafood (mussels, shrimps, squid), dairy products, mushrooms, chicken liver, rice, buckwheat in the diet.

It is important for the dieter to know that the higher his physical activity, the more calories the body needs to keep the body healthy. When calculating calories while losing weight, you should consider that:

1. With age, the body's need for calories decreases.
2. Women consume less calories than men.
3. Pregnant and lactating women spend more calories.
4. In children, the daily rate of calories depends on age.
5. Mental work requires less calories than physical.

You can independently calculate the number of calories in low-calorie dishes. To do this, it is advisable to use an online calculator on the Internet or make a personal calories diary and enter the information contained on the packages of products. The average number of calories consumed during weight loss is set in the range from 800 to 1500 calories per day. Let's figure out how to cook delicious diet meals from easily accessible and simple products for each day. We offer several fast food recipes for weight loss with calorie counting.

A light and nutritious low-calorie slimming dish - shrimp salad, which can be served for breakfast or for dinner, contains the following ingredients:

• 170 g large shrimp;
• one cucumber;
• 150 ml of one percent yogurt;
• a bunch of parsley and dill;
• ground black pepper, salt.

Cooking method:

1. Boil the shrimp in lightly salted water (5-7 minutes).
2. Cut the greens and cucumber.
3. Mix peeled shrimps with vegetables, herbs, spices to taste.
4. The energy value of the dish is 237 calories.

Grilled meat with vegetables

Meat dishes can also be low-calorie, if you use lean beef, turkey, rabbit. We propose to include in the diet while losing weight a recipe for low-calorie steak made from grilled beef with vegetables. Ingredients for 4 servings:

• 650 grams of beef steak;
• 2 zucchini;
• 50 g plums. oils;
• one onion;
• tsp grated lemon peel;
• 20 g chili;
• spices, greens.

Cooking method:

1. Mix the pieces of beef, cut into a thickness of 2.5 cm, onions, cut into large rings, and zucchini - slices diagonally.
2. Add chili, spices, mix, leave for a few minutes.
3. Mix oil, herbs, lemon zest, a pinch of salt.
4. Place the beef on the grill, fry on each side for 5 minutes, then set aside.
5. Fry the vegetables on the grill, turning them about 8 minutes.
6. Spread steak with lemon-spicy sauce, serve to the table with vegetables and greens.
7. The energy value of the finished dish is 2100 calories.

Chicken baked with cheese in the oven

Ingredients:

• 250 g chicken fillet;
• one tomato;
• 2 tsp. low-fat sour cream;
• 50 grams of cheese;
• spice.

Cooking method:

1. Rinse the fillets, cut into thin strips.
2. Cut the tomato into large rings and grate the cheese.
3. Put spices in the meat, mix and place on a baking sheet.
4. Put the tomatoes on top, brush them with sour cream.
5. Sprinkle with grated cheese on top.
6. Bake for 40 minutes.
7. The energy value of the dish is 650 calories.

Recipe for a simple zucchini casserole with minced meat

Ingredients:

• 3 zucchini;
• 500 g of minced chicken;
• one onion;
• 200 g of hard cheese;
• 3 tomatoes;
• 2 chicken eggs;
• 200 g homemade sour cream.
• spice.

Cooking method:

1. Fry the chopped onion and then the mince until cooked.
2. Grate zucchini on a large grater, squeeze out excess moisture.
3. Beat eggs with sour cream.
4. In the baking dish lay in layers: first stuffing with onions, and then - zucchini.
5. Pour the egg-sour cream mixture.
6. Put the tomatoes on top, cut into rings, sprinkle with grated cheese.
7. Bake for half an hour at an oven temperature of 180 degrees.
8. The energy value of the dish is 1450 calories.

Braised Cabbage with Potatoes and Chicken

Ingredients:

• 1 small chicken breast;
• 500 g potatoes;
• 200 g of cauliflower;
• one bulb onion;
• one carrot;
• spices, greens.

Cooking method:

1. Cut the onion into half rings.
2. Grate carrots.
3. Slightly fry vegetables in sunflower oil.
4. Slice chicken breast and add to the onions with carrots, simmer for 10 minutes.
5. Cabbage into small inflorescences disassemble, boil in lightly salted water for 5 minutes, put in a cauldron to the stews.
6. Boil potatoes in a uniform, peel, cut into slices, combine with all products.
7. Salt, pepper, stew for 15 minutes.
8. Serve the dish with chopped parsley, dill or other herbs to taste.
9. The energy value of the finished dish - 1220 calories.

Steamed Pumpkin-Carrot Cutlets

Ingredients:

• 400 g pumpkin;
• 3 carrots;
• one chicken egg;
• 100 ml of milk;
• 2 tbsp. l semolina;
• spice.

Cooking method:

1. Grate pumpkin and carrot.
2. Stew carrots in milk until tender.
3. In the pumpkin-carrot mass vsypte semolina, mix, cook until ready for about 10 minutes.
4. Put the spices to the mass, knead the dough, leave for 5 minutes.
5. Make cutlets out of dough, put them in a double boiler for 20 minutes.
6. The energy value of the dish is 800 calories.

Baked fish with celery

Ingredients:

• 1 carp (600 g);
• 2 cloves of garlic;
• lemon juice;
• 200 g of celery root;
• spice.

Cooking method:

1. Peeled carp sprinkle with lemon juice.
2. Celery, diced, lightly fry.
3. Put celery in the form, carp on top, chopped garlic on top, sprinkle with vegetable oil, bake in the oven until cooked.
4. Serve the dish with chopped herbs.
5. The energy value of the dish is 660 calories.

What to cook dietary diet for slimming

In the process of losing weight, it is not necessary to limit yourself to sweets. There are many low-calorie dishes that are not only beneficial, but also very tasty. Sweet diet is milk salads, smoothies, cottage cheese desserts. The main thing - to comply with the correct diet with weight loss: food intake should be carried out up to 5 times without snacking. If the feeling of hunger interferes with a full life, then nutritionists recommend drinking mineral or regular purified water. We offer several sweet recipes for weight loss.

Hearty cottage cheese casserole in a slow cooker

Components:

• 400 g 9% cottage cheese;
• 2 eggs;
• 2 medium apples;
• 2 tbsp. l sugar;
• 1 tbsp. l semolina;
• art. l drain oils.

1. Mix sugar, cottage cheese, eggs, semolina.
2. Peel the apples, grate them, then add to the curd mass.
3. Grease a bowl of multicooker with oil, then put the mass.
4. Cook the casserole for 50 minutes in Baking mode.
5. At the exit the dish has 940 calories.

Tasty milk jelly on kefir

Components:

• 500 ml of 1% kefir;
• art. sugar sand;
• 2 tbsp. l thick homemade sour cream;
• 1.5 Art. l gelatin.

1. In gelatin pour 3 tbsp. spoons of cold water, leave to swell for a few minutes.
2. Put the swollen gelatin in a water bath until it becomes liquid.
3. In kefir at room temperature, pour sugar, whisk thoroughly with a mixer until complete dissolution.
4. Add sour cream to the mass, beat for 3 minutes.
5. Pour in liquid gelatin, beat with a mixer at high speed.
6. Pour kefir jelly into molds, put in the refrigerator until it solidifies (4-5 hours).
7. The finished dish has 180 calories.

Oatmeal Cookies for Tea

Components:

• 100 g of oatmeal;
• 100 ml of low-fat kefir;
• 250 g of 1% acidophilus;
• 1 medium apple;
• 2 tsp. honey;
• vanilla, cinnamon, candied fruit - to taste.

1. Pour kefir oatmeal.
2. Let the mixture stand for 40 minutes.
3. On a large grater, rub the apple.
4. Mix the ingredients.
5. Bake on parchment for half an hour at an oven temperature of 200 degrees.
6. The finished dish has 650 calories.

Protein dessert - cottage cheese cake

Components:

• 300 g 9% cottage cheese;
• 2 eggs;
• 350 grams of wheat flour;
• 1 tbsp. sugar sand;
• 150 g plums oils;
• vanillin.

1. Freeze the oil, then rub it on a grater.
2. Add flour to the butter, half a cup of sugar and rub to crumbs.
3. Separately, beat the eggs, add the cottage cheese, vanillin, the remaining sugar.
4. Thoroughly mix the curd until smooth.
5. Put three layers in the baking dish: crumb, curd mass, crumb.
6. Preheat the oven to 180 degrees, bake the cake for half an hour.
7. The energy value of the food at the exit is 2570 calories.

Video: Low-calorie day slimming menu

In order to achieve results during weight loss, you can not eat limited. Low-calorie menu should be balanced, so you need to include in the diet of proteins, fats and carbohydrates. With such nutrition during weight loss, your body will function normally. The essence of a low-calorie diet is strict consumption of foods low in calories. The advantage of this menu is the accelerated metabolism and rapid weight loss due to fat accumulation. See in the video for an approximate version of low-calorie diet for weight loss per day:

sovets.net

Low-calorie slimming salads from simple products

Salads are the most popular dishes that can be served for lunch, dinner and breakfast, as well as on the festive table. If you want to get rid of excess weight, then you should include in the menu delicious dietary salads from simple products. They prepare very quickly, without requiring special skills in cooking.

Low-calorie orange salad for weight loss from simple products

This tasty dish with a refreshing citrus note is suitable for any meal. The energy value of this salad is only 40 kcal.

Ingredients:

• celery stalk - 6 pcs .;
• orange - 4 pcs .;
• tomatoes - 0.5 kg;
• red onions - 1 pc .;
• garlic - 2 cloves;
• oil, spices and herbs.

Cooking

Chop the peeled onions with garlic, and cut the celery into medium cube, removing the peel. Remove the peel from the oranges and cut the fillet into slices, that is, without a film. Slice the tomatoes, focusing on the finished orange slices. Chop parsley finely chopped and then mix it with other prepared foods. It remains only to put spices and butter. Stir, leave for 10 min. insist and serve.

The recipe for a warm light salad made from simple products

A simple dish can be made from baked peppers, which will make the vegetables taste original. Peppers can be baked not only in the oven, but also on an open fire, which will give additional spice.

Ingredients:

• bulgarian pepper - 12 pcs .;
• olive oil - 155 ml;
• basil leaves - 125 g;
• apple vinegar - 50 ml;
• garlic - 8 cloves;
• sugar - 1 tbsp. spoon;
• parsley and spices.

Cooking

Pepper wash, split into halves and remove seeds from the inside. Grease them with oil, salt and place on a baking sheet. Send in the oven, which should be preheated to 180 degrees. The next step is to remove the peel and cut into pieces. Add chopped greens, garlic passed through a press, as well as oil and vinegar. Stir, try and place salt and pepper to taste. You can serve the salad warm, but either leave for a while to infuse.

Salad of simple products with nuts

This dish has a rather rich and bright taste. It is ideal for the usual menu, and for the holiday.

Ingredients:

• tomatoes - 2 pcs .;
• chopped spinach - 4 tbsp .;
• pine nuts - 1 tbsp. spoon;
• goat cheese - 70 g;
• lemon juice - 10 g;
• apple vinegar - 35 g;
• oil - 5 g;
• salt and pepper.

Cooking

We start with a dressing, for which it is worth mixing lemon juice and vinegar, and then put the butter and whisk well. Add salt and pepper to taste. Put chopped spinach in a salad bowl and then cheese cubes. Tomatoes can be cut into cubes or slices, it all depends on the size. Pour in the dressing and mix gently. Fry the nuts in a dry frying pan so that they reveal their flavor.

Simple Salad Recipe

We offer another original dish, which combines commonplace, at first glance products, but the result will delight many with its taste.

Ingredients:

Cooking

This low-calorie salad of simple products is prepared fairly quickly and simply. To make the dressing, mix the oil, citrus juice, chopped cilantro, salt and pepper. Pour it into a bowl and put the corn, avocado cubes, half rings of onions and cut into four pieces of cherry. Mix and serve.

womanadvice.ru

  From a scientific point of view, weight loss is a decrease in the body weight of a living organism, with the goal of improving its health, improving its tone and increasing its aesthetic appeal. The most reasonable methods of weight loss are full (by chemical composition) and a varied diet, as well as the use of low-calorie recipes with calories for cooking. The daily caloric intake for losing weight women is 1300 - 1500 kcal / day, and for men 1600–1700 kcal / day. In III degree obesity, the daily caloric value can be reduced to 1100-1200 kcal, IV degree to 600-700 kcal.

Low Calorie Slimming Recipes

There is a basic practical advice for losing weight. This is compliance with the rules of healthy eating. The nutritional aspect includes the use of low-calorie foods and the use of low-calorie meals with calories for cooking. But we must not forget about the right way of making them. It is necessary to try to eat food often, but in small portions (the so-called split meals), to devote more time to chewing food. It should also be noted that in addition to reducing the daily caloric intake of food and the use of low-calorie recipes with calories, you should follow a certain diet and the so-called "water regime" (at least 1.5 liters per day). By following these golden rules, you will normalize the metabolism that is responsible for your body weight.

Speaking of low-calorie recipes for weight loss, we must consider what products they consist of.

The basis of recipes for low-calorie salads

First of all, recipes for low-calorie salads are vegetables and fruits. They are an integral part of the daily human diet and beneficial components due to the significant content of carbohydrates, amino acids, vitamins and other vital elements in an easily digestible form for the body. The variety of listed ingredients in the composition of existing recipes for low-calorie slimming meals provides their taste and nutritional value. One of the main advantages of vegetables and fruits is low calorie content (varies on average from 10 to 70kkal / 100 g) against the background of a good degree of satiation. In other words, fewer calories are consumed, and the feeling of fullness arises much faster and lasts a long time.

In all recipes for low-calorie salads, the main is the rejection of mayonnaise. It must be replaced with sour cream (with a low percentage of fat) or regular vegetable oil. Also in the recipes of low-calorie salads, salt is rarely used, instead of it you can add spices. It should be borne in mind that spices should not stimulate appetite. It is recommended to use cilantro, cinnamon, ginger, some other spices, whose main task is to give the dish an extra flavor. In addition, many of these spices are well combined with vegetables and fruits that are part of the recipes for low-calorie dishes for weight loss.

The use of vinegar in low-calorie recipes with calories is also not recommended. Instead, you can add two or three drops of lemon juice.

Very often, a low-calorie recipe with calories includes nuts. These foods contain a lot of proteins, minerals and vitamins. Nevertheless, it is undesirable to get involved in nuts, since all types of product are characterized by a significant amount of fat.

Low-calorie vegetables, which are very often used in low-calorie slimming recipes, include eggplants, Bulgarian pepper, carrots, cucumbers, radishes, all kinds of cabbage, onions, dill, spinach, garlic, horseradish, beets. The energy value of these components is less than 35 kcal per 100 g.

As for fruits and berries, blueberries, cherry plums, viburnum, lemon, peach, currants, oranges, lingonberries, pomegranate, pear, melon, kiwi, gooseberries, raspberries, peaches, persimmons, cherries, blueberries, apples, pear. Their energy value is less than 40 kcal per 100 g.

Low calorie recipes with calories

  There is nothing easier than cooking a low-calorie slimming recipe made from vegetables and fruits. Let's get acquainted with some common low-calorie recipes.

Cucumber, potato and dill salad. Ingredients: potatoes - 350 g, nonfat yogurt without additives - half a glass, fresh dill (finely chopped) - 1 tbsp. l, ground coriander seeds - half tsp, freshly squeezed lemon juice - 1 tsp, 1 large cucumber. Calorie salad - 121 kcal.

Spinach Salad. Ingredients: lemon juice - 2 tsp, olive oil - 1h. l, white wine vinegar - 2 tbsp. l, spinach - 4 cups, tomatoes - 2 pcs., goat cheese - 60 g, pine nuts - 1 tbsp. l, salt, pepper - to taste. This low-calorie recipe with calories contains 79 kcal.

Low-calorie slimming dishes and their recipes with the indication of calories

But eating only vegetables and fruits will not replace those trace elements, minerals and vitamins that are found in other foods. Choosing recipes for low-calorie slimming, try to diversify your diet. After all, the main rule in losing weight - do no harm! Low-calorie calorie recipes can include the following meat products: kidney, heart, lean veal and chicken, rabbit, lean beef, turkey. Squids, flounder, carp, crucian carp, smelt, crabs, shrimp, ice fish, river perch, burbot, blue whiting, pike perch, hake, pike, pollock are fish and seafood with a low calorie content.

It is possible to distinguish from cereals: barley -1.3% of fat, millet - 2.8%, buckwheat - 2, 9% of fat, oat - 5.8%. Low-calorie bakery products are rye bread (wholemeal) and bread. Wafer bread, which is produced according to modern technology without the use of yeast, is a low-calorie product that can be included in the diet.

When preparing a low-calorie recipe with calories, pay attention to the cooking method. Often, it gives extra calories to the dish. Use low-calorie cooking methods, such as boiling, stewing, steaming, baking, grilling.

Steam cooking is in the first place of thermal cooking methods. With this method, the maximum value of products is maintained.

Here is an example of a low-calorie, low-calorie recipe for low-calorie recipes.

Baked chicken with oranges in foil: low-fat chicken breast - 100 g, peeled orange - 70 g. Cut poultry meat along the fibers to form a small pocket. Add salt and pepper to it. Make a small cut and put orange slices in the pocket. Wrap the pieces in foil, bake for 20 minutes in the oven.

There is no difficulty in making the diet tasty and healthy, using low-calorie recipes with calories.

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Recipes for delicious low-calorie slimming dishes with calories, photos and step-by-step description

The very concept of "low-calorie dishes" speaks for itself - these dishes contain a low amount of calories, which means that such a menu will not only keep your weight normal, but also promotes weight loss. Recipes for low-calorie dishes for weight loss are great - on this page you can with the most delicious of them and easy to prepare. You will receive information on how to prepare low-calorie dishes from dietary products, as well as be able to see photos of low-calorie dishes. For your convenience, all low-calorie meals are presented with the indication of calories.

Low-calorie dietary dishes: salads

We offer you the recipes of salads (low-calorie dietary dishes with a minimum number of calories).

Spicy salad with vegetables and rice

Ingredients for 3 servings:

200 grams of rice, 100 grams of tomatoes, 90 grams of olives, 50 grams of carrots, 50 grams of sweet pepper, 50 grams of canned green peas, 20 grams of chili pepper, 15 ml of olive oil, spices, herbs, aromatic herbs and salt to taste.

Cooking method:

1. Wash rice, pour into boiling salted water and boil.

2. Tomato and sweet pepper cut into slices. Peel the chili peppers from the seeds and finely chop along with the carrots.

3. Put rice, tomatoes, olives, sweet peppers, green peas, and chili peppers with carrots into a salad bowl, salt, add spices, pour in olive oil and mix well.

Cooking time:   20 minutes.

Shrimp Cocktail Salad

Ingredients for 3 servings:

200 g of shrimp, 150 g of tomato, 100 g of sweet pepper, 50 g of cucumber, 50 g of onion, 60 ml of white dry wine, 60 ml of lemon juice, 10 ml of olive oil, greens, black ground pepper and salt to taste.

Cooking method:

1. Put shrimps in boiling salted water, cook for 3 minutes, drain in a colander, cool and clean.

2. Fry the shrimp in oil until it turns ruddy. Then shift into a clean dish, sprinkle with lemon juice and leave for 30 minutes, after which the liquid is drained.

3. Tomato, cucumber and sweet pepper cut into slices, onions - half rings. Prepared ingredients put in a salad bowl, salt and pepper, pour in the wine, the remaining lemon juice, olive oil and mix.

Cooking time:   40 min

Decorate the finished salad with greens and set on the table chilled.

Salad with shrimps, vegetables and herbs

Ingredients for 4 servings:

500 g of shrimp, 70 g of lettuce, 150 g of sweet pepper, 100 g of cucumber, olive oil, lemon juice and salt to taste.

Cooking method:

1. Cut the sweet pepper lengthwise, remove the core with the seeds and finely chop.

2. Lettuce tear your hands into medium sized pieces.

3. Cucumber cut into small slices or semicircles.

4. Place shrimp in boiling salted water, boil, cool and peel.

5. Lay the sweet pepper, cucumber, greens, shrimps in a salad bowl, pour a mixture of lemon juice, olive oil and salt and let it brew for 15 minutes.

Serve the ready salad on the table chilled.

Cooking time:   30 min.

Broccoli, Tomato and Egg Salad

Ingredients for 4 servings:

400 g broccoli, 3 eggs, 100 g tomato, 2 cloves of garlic, 60 ml of olive oil, 30 ml of balsamic vinegar, 20 ml of lemon juice, greens of basil and dill, a mixture of peppers and salt to taste.

Cooking method:

1. Disassemble the cabbage into inflorescences, dip it into boiling salted water, cook for about 6 minutes, then carefully remove it with a skimmer and drain it in a colander.

2. Cook eggs hard-boiled, cool and cut into small pieces, tomato - sliced, garlic - slices.

3. Rinse the dill and basil herbs and put them in a salad bowl or a deep plate together with tomatoes, eggs and broccoli.

4. Combine lemon juice, vinegar and olive oil, pour the salad dressing with the dressing, add the pepper mixture, salt and let it stand.

Cooking time:   30 min.

Cabbage, Apple and Vegetable Salad

Ingredients for 6 servings:

300 grams of white cabbage, 300 grams of apples, 150 grams of pickled cucumbers, 125 grams of onions, 75 grams of carrots, 70 grams of stem celery, 80 ml of olive oil, 20 ml of apple cider vinegar, cumin, black ground pepper and salt to taste.

Cooking method:

1. Apples, celery stalk and carrots chop with a blender or grate on a coarse grater.

2. Shred cabbage, diced cucumbers, onion - half rings.

3. Spread the seeds of spirits into the pan and fry without oil for 2 minutes, then combine with olive oil, salt and pepper and beat well using a blender.

4. Put the prepared ingredients in a salad bowl, pour apple cider vinegar, olive oil dressing and mix everything thoroughly.

Cooking time:   25 min.

Calorie:   85 kcal.

Recipes dietary low-calorie fish dishes

Recipes dietary low-calorie fish dishes are not only tasty, but also nutritious. Below you can learn about the method of cooking low-calorie dishes from sea and river fish.

Silver carp with lemon and rosemary

Ingredients for 3 servings:

500 g of fine silverfish, 70 g of lemon, 50 ml of lemon juice, 20 ml of soybean oil, rosemary, spices, parsley and salt to taste.

Cooking method:

1. Pour the prepared fish with lemon juice and leave for 30 minutes, then salt and add spices.

2. Grease the inside of the aluminum foil bag with soybean oil, put the fish in it and bake on a baking sheet in the oven for 30 minutes, periodically moistening the foil with water.

3. Cut the lemon into thin circles, separate the leaves of rosemary from the branches and (if desired) lightly ceiling in a mortar.

Put the finished fish on a dish, garnish with lemon slices, rosemary leaves, parsley and serve.

Cooking time:   1 hour.

Fried fish with shrimp and asparagus

Ingredients for 4 servings:

400 g of trout, 150 g of shrimp, 100 g of asparagus, 100 g of cherry tomatoes, 1 lemon, 50 ml of lemon juice, 15 ml of olive oil, spices, garlic, black pepper and salt to taste.

Cooking method:

1. Cut the trout into small pieces, coat with a mixture of olive oil, black pepper and spices, salt and pour a little lemon juice and leave for 1-1.5 hours.

2. Put the pickled pieces of fish in the pan close to each other, sprinkle with lemon juice, cover with foil and place in the oven, preheated to 200 ° C for 15 minutes.

3. 5 minutes before the readiness add pre-peeled shrimps, garlic cloves, sliced ​​lemon, cherry tomatoes and asparagus.

Cooking time:   2 hours.

Calorie:   102 kcal.

Recipes for delicious, dietary, low-calorie vegetable dishes

The recipes of delicious, dietary, low-calorie vegetable dishes presented on this page will help diversify your menu without compromising your figure.

Vegetarian snack marinated

Ingredients for 8 servings:

200 g of zucchini, 200 g of eggplant, 100 g of sweet pepper, 50 g of canned champignons, 50 g of lemon, 70 ml of olive oil 30 g of honey Greens of basil, dill, cilantro and parsley, black pepper and salt to taste.

Cooking method:

1. Sweet pepper cut into medium-sized slices, eggplants and zucchini - rather thick circles.

2. Combine honey, olive oil (25 ml) and squeezed juice from lemon. Lower the eggplants and zucchini in the prepared marinade and leave for 2 hours, then put on a grill pan and bake on both sides.

3. From the remaining olive oil, greens, basil, dill, cilantro, parsley, black pepper and salt to prepare the sauce, beating everything in a blender.

4. Place the zucchini cups on the eggplant mugs, place the pieces of sweet pepper and mushrooms on top.

Ready vegetables to serve on the table with a sauce of olive oil and herbs.

Cooking time:   2.5 hours

Hummus with celery

Ingredients for 5 servings:

200 g chickpeas, 300 g carrots, 300 g celery stalks, 50 g tahini, 75 ml lemon juice, 80 ml olive oil, 3 cloves of garlic, 10 g red ground pepper (optional), salt to taste.

Cooking method:

1. Immerse the chickens in the water overnight. In the morning to drain it. Pour chickpeas into a saucepan, add 0.5 liters of water, put on the fire and bring to a boil. Then cook on low heat until the beans soften (about 30 minutes), then drain the water.

2. Chop the garlic, combine with the beans, add tahini, lemon juice, olive oil, salt, pour in a little water and mix with a blender until the consistency of spicy puree.

3. Put the finished hummus in a transparent container and sprinkle with red pepper.

Peel fresh celery stalks and carrots and serve them along with hummus.

Cooking time:   45 min.

Cabbage rolls from savoy cabbage

Ingredients for 6 servings:

400 g savoy cabbage leaves, 300 g shrimp, 300 g onions, 200 g rice, 100 g tomatoes, 100 g sweet peppers, 75 g carrots, 50 ml olive oil, ground nutmeg, black pepper, aromatic herbs and salt to taste .

Cooking method:

1. Dip cabbage leaves in boiling salted water for 2 minutes. Boil rice.

2. Shrimp peel. Finely chop the tomato, onion, sweet pepper and carrots and lightly fry in a pan in olive oil (30 ml).

3. Vegetables, rice and shrimp combine, add spices, aromatic herbs and salt. Put the stuffing on the cabbage leaves, wrap, put in a frying pan with heated oil (20 ml), pour with the liquid remaining after roasting the vegetables, mixing it with a small amount of water, cover and stew for 15 minutes.

Cooking time:   1,5 hour.

Recipes for low-calorie slimming dishes: soups

Below are the recipes for such low-calorie slimming dishes like soups.

Vegetable soup with croutons

Ingredients for 4 servings:

100 g of potatoes, 100 g of tomatoes, 75 g of carrots, 15 ml of olive oil, 100 g of wheat bread, 40 g of sour cream of 15% fat content, parsley, black ground pepper and salt to taste.

Cooking method:

1. Cut the prepared vegetables, put them into boiling salted water, reduce the heat and bring to readiness under the lid.

2. Place boiled vegetables in a bowl of a blender, pour in olive oil, a little broth, add pepper and salt and grind until a homogeneous mass.

3. Slice the bread and fry lightly in a dry grill pan on both sides.

Ready to pour the soup in portions, put in each a little sour cream, sprinkle with chopped parsley and serve on the table with croutons.

Cooking time:   40 min

Vegetable soup with rice and cabbage

Ingredients for 8 servings:

2.5 l vegetable broth, 200 g potatoes, 100 g white cabbage, 100 g tomatoes, 100 g sweet peppers, 100 g onions, 75 g carrots, 50 g tomato paste, 40 g rice, 20 ml sunflower oil, 40 g sour cream 15% fat Dill and parsley greens, black pepper and salt to taste.

Cooking method:

1. Prepared potatoes, tomatoes and onions finely chopped. Grate carrots or chop with a blender.

2. Put potatoes in boiled broth. Wash rice well and cook with potatoes. Roast carrots, tomatoes and onions lightly in a pan with tomato paste in sunflower oil and put in a saucepan.

3. Cabbage and sweet pepper, after clearing it of seeds, finely chop and add to the broth, then salt, pepper and bring the dish to readiness.

Pour the soup into plates, add a little sour cream to each and sprinkle with chopped greens.

Cooking time:   40 min

Carrot soup with sour cream

Ingredients for 6 servings:

300 g of carrots, 100 g of onions, 800 ml of water, 20 ml of sunflower oil, 1 clove of garlic, 40 g of sour cream with 15% fat content, dill herbs, ground black pepper and salt to taste.

Cooking method:

1. Cut carrots into circles, chop onion finely. Pour oil into a heated pot, add black pepper and salt and keep on fire for about 30 seconds.

2. Put the carrots in the pan, add the onions in 3 minutes and fry for another 1 minute. Then pour water, mix, bring to a boil and cook under a lid over low heat until the carrots soften.

3. Grind vegetables with broth with a blender until a homogeneous mass (not very thick).

4. Dill greens and garlic finely chopped and mixed with mashed potatoes.

Hot soup is poured into plates and put sour cream in each.

Cooking time:   30 min.

Sweet potato soup

Ingredients for 8 servings:

400 g of sweet potato, 250 g of cauliflower, 30 ml of olive oil, 30 g of butter, 1.5 l of vegetable broth, 3 cloves of garlic, leek (the white part of the shoot), parsley, cumin, chopped saffron, bay leaf, black ground pepper and salt to taste.

Cooking method:

Melt 1.15 g of butter in a saucepan and keep it on fire until it is beige. Add 10 ml of olive oil and mix. Disassemble the cauliflower into florets, place in a saucepan and fry until golden brown, then remove with a slotted spoon and put in a separate bowl.

2. Wash the pot and melt the remaining butter in it. Pour the caraway seeds and heat over low heat.

3. Slice the leeks, chop the garlic cloves, put into the pan, pour in the olive oil, mix and simmer until the onions soften.

4. Peel the sweet potatoes, cut them into medium-sized pieces, put them in a saucepan, add cauliflower, onion, saffron, bay leaf, pour in broth and mix, and boil until boiling until soft.

Ready pepper soup, salt and garnish with parsley.

Cooking time:   30 min.

Brussels sprouts soup with cream

Ingredients for 8 servings:

400 grams of Brussels sprouts, 200 grams of potatoes, 150 grams of carrots, 100 grams of processed cheese, 150 ml of cream of 20% fat, 700 ml of water, black peppercorns, bay leaf, pepper mix and salt to taste.

Cooking method:

1. Potatoes cut into slices of medium size, carrots - slices. Put them together with Brussels sprouts in boiling salted water, add black peppercorns, placed in a gauze bag, bay leaf, cover and cook for about 25 minutes (until softened potatoes and cabbage).

2. Place the melted cheese in a freezer for a while and then grate it on a coarse grater.

3. Pour the cheese into the broth with the prepared vegetables, mix, add the cream, bring to a boil and remove from the heat.

4. Add the pepper mixture to the soup, pour into plates and serve.

Carefully remove the gauze bag of pepper from the pan.

Cooking time:   40 min

Celery & Thyme Vegetable Soup

Ingredients for 5 servings:

300 ml of milk of 2.5% fat content, 100 g of celery stalks with leaves, 450 ml of vegetable broth, 25 g of butter, 40 g of wheat flour, 75 g of onions, 20 ml of sesame oil, leek, thyme, seeds sesame, ground black pepper and salt to taste.

Cooking method:

1. Chop celery stalks into thin slices with leaves, chop onions and leeks.

2. Heat sesame and butter in a saucepan. Add the prepared ingredients, sesame seeds and simmer over low heat for about 10 minutes, then add the flour and fry for another 2 minutes.

3. Pour in milk, vegetable broth, mix and cook over low heat for 30 minutes, then pepper and salt.

4. Slightly cool the soup, using a blender, chop to a consistency of thin mashed potatoes and bring to a boil again.

Pour the finished soup into a glass soup bowl, sprinkle with chopped thyme and serve.

Cooking time:   50 min

Thick Vegetable Soup

Ingredients for 8 servings:

300 ml of chicken broth, 750 g white cabbage, 200 g tomatoes 75 g onions 150 g carrots 1 clove of garlic 5 black peppercorns, 100 g sour cream 20% fat, 200 g wheat bread, 20 ml olive oil, parsley, salt taste.

Cooking method:

1. Shred cabbage, cut tomatoes, onions and carrots into slices. Grind the garlic with salt. Black peppercorns placed in a bag of gauze.

2. Tomatoes, onions and spices put in a pan with broth, salt, add olive oil, mix, bring to a boil and hold under the lid for 15 minutes.

3. Add carrots, cabbage and cook until vegetables soften, then carefully remove the bag of black pepper. Bread cut into slices and dry in the oven.

Pour the ready soup into plates, add a little sour cream to each, decorate with parsley sprigs and serve with croutons.

Cooking time:   1 hour.

Calorie:   70 kcal.

Cooking low-calorie egg dishes

Eggs in the diet - a very controversial topic among supporters of healthy eating. We offer you a recipe for cooking low-calorie egg dishes.

Omelet stuffed with sweet peppers and herbs

Ingredients for 4-5 servings:

300 g of red and yellow sweet pepper, 2 eggs, 30 ml of milk, 10 g of butter, 20 g of basil leaves, parsley and salt to taste.

Cooking method:

1. Cut the sweet peppers into cubes, after having cleared the seeds, and lightly fry them in melted butter on low heat. Parsley coarsely chopped.

2. Eggs, milk and salt mix, pour into the pan, which was fried pepper, and bake until thick.

3. Put sweet pepper and greens in the center of the omelet, wrap one of the edges, cover them with the filling, and bring to readiness.

Omelette decorate with basil leaves and serve.

Cooking time:   30 min.

Calorie:   47 kcal.

How to cook low-calorie meat dishes

There are as many recipes for low-calorie meat dishes as there are vegetable recipes. The main thing is that the meat used in low-calorie dishes for weight loss, was lean.

Zucchini with meat

Ingredients for 6 servings:

500 g zucchini, 250 g beef (low-fat), 200 g tomatoes, 100 g sweet peppers, 75 g onions, 75 g carrots, 30 ml olive oil, 3 cloves of garlic, dill, cherry (seedless), spices, black ground pepper and salt to taste.

Cooking method:

1. Meat, carrots, 2 cloves of garlic and one tomato mince. Prepared ingredients combine with cherry, spices, salt, pepper and mix.

2. Squash cut along. Spoon remove the core. "Boat" salt and rub with chopped garlic.

3. Fill the zucchini halves with stuffing, put on a greased baking sheet (5 ml), place in the oven and bake at 200 ° C for 20 minutes. Sweet pepper, onion and second tomato chopped, put in a pan with olive oil (25 ml), salt, pepper and fry.

4. Remove the squash, put roasted vegetables on them and keep them in the oven for another 10 minutes.

Ready zucchini decorate the remaining greens of dill and serve.

Cooking time:   45 min.

Grilled meat with vegetables

Ingredients for 3 servings:

300 g of pork (low-fat), 100 g of cherry tomatoes, 50 g of zucchini, 50 g of eggplant, 30 ml of olive oil, 30 g of dill and parsley, 10 ml of lemon juice, 2 cloves of garlic, bay leaf, ginger and salt to taste.

Cooking method:

1. Put the garlic through the garlic press, add bay leaf, ginger, pour in 15 ml of olive oil and mix well. Put the meat in the resulting marinade for 2 hours and then bake on the grill, occasionally turning it over.

2. Eggplant and zucchini cut into circles, put on the grill grid, salt and bake on both sides.

3. Chop the dill and parsley greens, add lemon juice, the remaining olive oil and mix thoroughly.

Put ready vegetables and meat on a dish, decorate with cherry tomatoes, pour over the sauce and serve.

Cooking time:   2.5 hours

Stuffed cabbage rolls with meat

Ingredients for 5 servings:

500 g of beef (low-fat), 1 kg of white cabbage, 100 g of tomato, 100 g of onions, 50 ml of olive oil, spices, green onions, pods of hot pepper, black ground pepper and salt to taste

Cooking method:

1. Disassemble the cabbage into individual leaves, rinse with boiling water, cut off the thickenings and slightly beat off. Meat minced with onion and tomato, salt, pepper, mix and fry in a frying pan in a small amount of olive oil.

2. Put the ready stuffing on cabbage leaves and wrap.

3. To prepare the sauce in a skillet in which the meat and vegetables were fried, pour in some water, bring to a boil, add salt, spice up the spices and mix, pour the remaining butter, put the cabbage roll in the pan and simmer for 40 minutes.

Decorate the stuffed cabbage rolls with green onions and hot peppers and serve on the table.

Cooking time:   1,5 hour.

Sausage Potatoes with Braunhol Cabbage

Ingredients for 7 servings:

14 sausages, 500 grams of cabbage braungol, 300 grams of potatoes, 150 grams of onions, 130 grams of eggplants, 60 grams of salted pork fat, 25 grams of butter, parsley and rosemary, black ground pepper and salt to taste.

Cooking method:

1. Cabbage leaves cut into small pieces. Cut potatoes into cubes.

2. Onions and eggplants mince, add cabbage, potatoes, chopped parsley, salt and pepper and mix.

3. Grease the ceramic pots with butter, fill them with vegetables and sausages, add the bacon pieces and simmer in the oven at 200 ° C until ready.

Decorate the dish with a sprig of rosemary.

Cooking time:   45 min.

Chop with vegetables

Ingredients for 7 servings:

700 g of pork (low-fat), 150 g of onions, 100 g of tomato, 100 g of cucumber, 100 g of canned green peas, 20 g of lemon juice, 40 g of mustard, 40 ml of olive oil, 25 g of butter, dill greens, black ground pepper and salt to taste.

Cooking method:

1. Cut the meat across the fibers into pieces about 1 cm thick and beat off on both sides. Combine mustard, pepper, lemon juice, 20 ml of olive oil and melted butter. Liberally grease each piece of chop and leave for 40 minutes.

2. Onions cut into rings, chop the dill.

3. Put the pieces of meat in the pan and fry in the remaining olive oil over medium heat on both sides until golden brown.

Ready chops sprinkle with dill and garnish with green peas, onions and slices of tomato and cucumber.

Cooking time:   1 hour.

Chicken fillet with rice

Ingredients for 3 servings:

300 g chicken fillet, 150 g sweet pepper, 100 g rice, 75 g onions, 70 g green pea pods, 40 ml sunflower oil, curry, ground black pepper and salt to taste.

Cooking method:

1. Chop the sweet pepper, cut the onion into thin half-rings, then fry in a pan in oil until golden brown.

2. Rinse rice thoroughly, pour into boiling salted water and boil. Then put sweet peppers and pea pods into a frying pan with onions, salt and pepper, mix and simmer for 5-6 minutes.

3. Cut the prepared fillet into slices, rub with salt, sprinkle with curry and fry in oil for 20 minutes over medium heat.

Put the finished fillet on a dish, garnish with rice along the edges and stewed vegetables on top.

Cooking time:   40 min

Calorie:   200kkal

Sweet low-calorie dishes

Delicious low-calorie dishes are not just steamed vegetables or lean fish. Below you can find recipes for delicious low-calorie dishes made from fruits with added sugar (powdered sugar).

Curd with applesauce

Ingredients for 7-8 servings:

500 g low-fat cottage cheese, 200 g sour cream of 20% fat, 2 eggs, 100 g butter, 200 g apples, 30 g sugar, 50 ml water, 85 g caster sugar, vanilla sugar, bananas, kiwi to taste.

Cooking method:

1. Curd wipe through a sieve. Melt butter, add cottage cheese, sour cream and eggs. Boil the resulting mass on low heat for 7 minutes, avoid burning, then cool. Next, pour the icing sugar and vanilla sugar.

2. Dampen a glass with water, place a napkin inside, put curd mass in it, fold the edges of the napkin, put a plate for whey under the bottom and keep it under pressure for 12 hours in the cold.

3. Slice apples, put them in a saucepan, pour in water and cook for 10 minutes, then chop up with a blender, add sugar and bring to a boil.

Remove the ready curd mass from the mold, put on a dish, pour over apple puree and garnish with chopped bananas and kiwi.

Cooking time:   1,5 hour.

Apples stuffed with raisins and curd

Ingredients for 8 servings:

1 kg of apples (large), 500 g of low-fat cottage cheese, 2 eggs, 100 g of raisins, sugar, chopped walnut kernels, anise stars, cinnamon sticks to taste.

Cooking method:

1. For each apple, cut off the top, remove the core, and then remove a little pulp with a teaspoon.

2. Curd twice through a meat grinder. Add raisins, extracted apple flesh, eggs, sugar, walnut kernels and mix well.

3. Put the resulting filling in the hollows in apples and bake in the oven, preheated to 150-170 ° C.

Decorate the dessert with anise stars, cinnamon sticks and walnut kernels.

Cooking time:   30 min.

Sweet plum and peach soup

Ingredients for 2 servings:

260 g of fresh plums and peaches, 20 g of potato starch, 30g of sugar, 50 ml of cream, fresh mint leaves to taste.

Cooking method:

1. Slice plums and peaches, pour hot water over it so that it covers them whole, cover with lid and cook until soft.

2. Dissolve starch in a small amount of cold water, add to the pan, add sugar, mix gently, bring to a boil and let cool.

Pour the finished soup into a glass bowl, add cream, garnish with mint leaves and serve.

Cooking time:   20 minutes.

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Dietary slimming dishes: recipes, cooking and calorie

• 4.5 Dairy products in the diet kitchen

Diet kitchen - a friend losing weight

Dietary meals for weight loss - this is the best option to lose those extra pounds, while eating tasty and beneficial to the body. Such nutrition provides the body with substances necessary for proper functioning. The psyche will not be undermined, health will be preserved, and the reduction of body fat will please. Kilograms will slowly, but reliably, melt.

Wrong thoughts about diet

In the view of many people, diet food is absolutely tasteless food that has to be swallowed with great torment. This is fundamentally a misconception. Dietary food suggests a menu consisting of dishes with limited calories. Such food is not only healthy and tasty, but also delivers true gastronomic pleasure.

Diet food and calories

When eating a dietary food, one important and simple rule is observed: calories are spent more than consumed.

Dietary meals for every day really help to lose weight!

Of course, you have to do arithmetic and count calories. We assure you, it is not difficult at all. Information about the caloric content of various foods is quite accessible to everyone. You can easily find it on the Internet. Some recipes for low-calorie slimming dishes have even calorie calculation. And recipe calculators, presented on many dietary websites, allow you to perform an optimal calorie calculation and organize for yourself an individual balanced menu of dietary dishes.

Methods of cooking diet meals

Dietary food somewhat limits the way of cooking. Absolutely unacceptable options involving roasting, including, in deep fat. But modern appliances for the kitchen allows you to cook delicious dishes in other ways.

Very tasty and, moreover, with minimal costs you can cook diet meals in a slow cooker. Products are mainly steamed, stewed. You can also diversify the menu with a variety of salads from fresh vegetables and fruits. Shown and marine cuisine. With the right approach, delicious dietary meals will make your table festive!

Learning to plan a menu for every day

Healthy, low-calorie food is not difficult to cook at home. It is necessary to remember one thing - in order to have an excellent physical form it is not enough to eat properly, it should be more likely to go outdoors and exercise.

Recipes of dietary dishes for weight loss will gradually save you from unnecessary kilograms. You will feel lighter, more confident and younger.

Sample menu options

So, it was decided to lose weight with diet. Independently develop a menu difficult. The proposed version of the approximate diet will help navigate the selection of dishes. The diet is made up of the fact that 1100 calories are spent daily. Dishes are easily replaceable, if you do not forget to take into account their energy value.

A sample menu might look like this:

1 option

• Breakfast: porridge 200 grams (preferably oatmeal), cooked in low-fat milk with the addition of 50 grams of berries (can be fresh or frozen) and a cup of coffee. Sweeteners are excluded!
• Lunch: shredded carrots (two medium sized pieces), flavored with olive oil.
• Dinner: boiled buckwheat 100 grams, vegetable salad (dressing - oil, preferably olive).
• Afternoon tea: fruit cocktail (sliced ​​from pears, apples, kiwi and nectarine) - half a cup will be enough. In addition, you should drink a glass of plain water or green tea.
• Dinner: boiled chicken (you can turkey), vegetable salad (dressing - butter).

Option 2

• Breakfast: curd 200 grams minimum fat, half a banana. Tea. Sweeteners are excluded!
• Lunch: shredded carrots (two medium sized carrots), one citrus fruit (any).
• Dinner: broth 100 grams, fish paruit dried vegetables.
• Afternoon tea: a quarter of dark bread with curd paste and a slice of tomato. Drink a glass of plain water or green tea.
• Dinner: vegetable omelet, vegetable salad (dressing - butter).

3 option

• Breakfast: porridge (oatmeal or any gray) 200 grams, cooked in skimmed milk. 1 apple. Unsweetened black coffee.
• Lunch: 20 grams of nuts and grapefruit (one small or part large).
• Dinner: vegetable soup (200 grams).
• Afternoon tea: a cocktail of berries (currants, blueberries, cranberries, strawberries). Drink a glass of plain water or green tea.
• Dinner: cottage cheese casserole (minimum fat content!), sour berry juice.

These are the basic options on the basis of which you can choose the menu for the week, taking into account the calorie content of products.

How to switch to diet food?

Nutritionists advise starting a diet from Saturday or Sunday. For most people, this is the weekend. It is better not to plan any activities or country walks. Follow your body, because any change in the diet for him stress. Well, if you have the opportunity to quietly at home to adapt to changing the diet. And in your free time you can make at least an exemplary menu for the first week and look for interesting recipes for proper nutrition for weight loss.

The first dishes are tasty and healthy.

Dietary soups are almost perfect fat burners. They have many useful substances and they are light. The process of losing weight with eating vegetable soups will be much more active.

Rules for cooking diet soups

Products for homemade healthy soup must be fresh, and seasonings - natural. Salts should be used at a minimum.

The soup is cooked very quickly, so it preserves the flavor of the products. For the future it is not cooked, they will certainly eat fresh. The main rule is not to combine incompatible products, such as meat with cereals, fish and eggs.

Soups should be cooked on vegetable broths. In the case will also go the stems, leaves. But meat broths take only secondary, the first water must be drained.

1. Basil Soup. His homeland is Italy. To prepare such a dish, take a small onion and finely chop it, then pass it in butter. To the onions add young green peas and some vegetable broth. Onions with peas need to be simmered on a slow fire for a quarter of an hour. Then the peas are ground and put in a saucepan with broth, brought to a boil. In the finished soup add a little cream and chopped basil.
2. Tomato soup. He, perhaps, is an exception in a number of dietary soups. For its preparation, you need 200 grams of veal and a couple of medium potatoes, which are boiled in a liter of water. In the finished broth add 400 grams of tomatoes without skin and a small onion. Half an hour later the soup is ready. It remains to add very finely chopped sweet pepper, parsley and garlic. Boil a few more minutes and let it brew. Dietary meat analogues of this soup is not.
3. Zucchini or Pumpkin Cream Soup. The recipe is simple and quick. Squash (pumpkin) cut into cubes and boil. Crush blender. Add a little cream or butter, salt. It remains to boil the soup a couple of minutes, and he is ready! Serve this dish is best with sour cream and herbs.

Meat in the diet kitchen

Beef, poultry and rabbit are used as lean meat. Diet kitchen completely denies roasting, so the dishes are steamed or the meat is simply boiled. It is preferable to use the product in powdered form.

Dietary meat dishes are necessary for the human body, because they contain irreplaceable proteins. In addition, the meat gives a feeling of satiety, and contains few calories.

Beef in the diet menu

Dietary beef dishes have excellent taste. You can simply boil small pieces of meat, use broth for the soup, and serve the meat with steamed or fresh vegetables. Alternatively, goulash can also be made from pieces of meat by putting out the meat with onions, carrots and tomatoes in a small amount of broth. If pieces of lean beef stew in sour cream sauce, you get excellent beef stroganoff. In order for the dish to turn out really dietary, beef must first be boiled and only then add the other ingredients.

Excellent recipes can also be found for minced meat. These are meatballs, meatballs, meatballs, meatballs. Recipe in the diet kitchen is no different from traditional recipes. The only condition is that all similar dishes are steamed..

Minced meat is suitable for cooking stuffed peppers, zucchini, cabbage rolls, casseroles and rolls. These dishes are an excellent example of a dietary cuisine, since they combine meat with vegetables.

White meat in the diet menu

White meat is chicken, turkey and rabbit meat. It is distinguished by high taste and high content of animal protein. Meat is well absorbed, without causing heaviness in the stomach. In addition, dietary dishes from chicken, rabbit, turkey is not difficult to cook.

Meat, as mentioned above, is used in boiled form, steamed or stewed. Boiled or steamed meat goes well with vegetables and natural spices. Stewed white meat in various sauces - tomato, sour cream, vegetable.

Interesting and delicious diet chicken breast dishes are prepared in the oven. Also breast beat off and baked with vegetables and spices.

Fish in the diet kitchen

Lenten menu without fish is unthinkable. Fish is the most delicate taste and storehouse of healthy substances. Dishes from it are delicious and appetizing. Fish can be baked, boiled and braised just like meat. One of the easiest to prepare, but, nevertheless, an exquisite recipe is fish baked in foil. In fact, the fish itself is put into the prepared foil, a little lemon, spices, and salt to taste. Then the foil should be carefully wrapped and sent to the preheated oven. Perhaps this is one of the most successful ways of cooking fish.

Diet kitchen and vegetables

Diet kitchen and vegetables are inseparable. They are stewed, boiled or simply consumed raw. Oil for dressing vegetable salads is preferable to use olive. Meals are low-calorie, easily digested and supply the body with minerals and vitamins.

One of the most useful and unpretentious dishes is a jacket potato. It is baked in the oven. It is also not allowed to moderately add spices. You can eat such potatoes with fresh greens.

Popular and dietary dishes from zucchini, because zucchini is also low-calorie product. One of the most popular recipes for dietetic cuisine is roasting zucchini in the oven. Modern dishes allow baking zucchini completely without oil. It is enough to cut them into circles, arrange in a heat-resistant container, sprinkle with spices and garlic and send in the oven. Preparing the dish quickly.

Also from zucchini prepare stews, porridge, casseroles, soups. Similarly, preparing and pumpkin.

In general, you can use almost any available vegetables. But still one of the most valuable in a low-calorie kitchen is cabbage, especially cauliflower. Dietary cauliflower dishes are not only healthy, but also have a unique taste. And its exclusivity is that proteins are instantly absorbed by the body. Cabbage is stewed, baked, prepared from her soup-mashed potatoes.

Dairy products in the diet kitchen

Dairy products in the diet kitchen are not just popular, but also irreplaceable. No effective diet for weight loss does not do without kefir, milk and cottage cheese. Sour-milk products are eaten with fresh fruits and berries.

But the king of dairy products in low-calorie food, undoubtedly, cottage cheese. From this dietary product is prepared:

• separate dishes - cheese cakes, casseroles, pasta;
• cottage cheese diet dishes in the form of mousses and cocktails with berries and fruits;
• cottage cheese and vegetable casseroles (for example, stuffed tomatoes with cottage cheese and chopped greens).

Diet food for losing weight is a magic wand. Do not wear yourself out of your favorite foods!   After all, in fact, diet cuisine differs only in some list of permissible products and their processing technology. And for those who want to lose weight, such a kitchen will always provide delicious dietary meals that will help to put a figure in order!

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The process of losing weight includes a whole complex - it is a balanced diet, an active lifestyle. In order to prepare low-calorie slimming dishes from simple products, you need to take into account their components. To do this, you need to know that one gram of fat is 9 kcal and a gram of carbohydrate is 4 kcal.

High-calorie foods can be replaced with low-calorie foods and get pleasure from it.

Guided by this when cooking dishes, you can use those products that contain a low percentage of fats and carbohydrates. Butter, fatty meats, sausages, wieners, chocolate, confectionery products are excluded from the menu. This list can be continued. How much fat contains the product, you can learn from the directories.

Features cooking to reduce calories

Observing some dietary advice while cooking, you can reduce its calorie content.

Vegetables, fruits contain a lot of liquid and they are low-calorie.   The presence of fiber helps to reduce calories, because when they enter the stomach, they slow down the absorption of fats and carbohydrates by the body. Keep in mind that vegetables that are cooked contain more calories than raw.

Especially negative effects have hidden fats. For example, in cooked sausages, in confectionery they sometimes make up to 50% of the weight of the product. Before processing, be sure to remove the fat from any meat. It is believed that if you eat foods with a low fat content, this will lead to a decrease in body weight, and the total number of calories will not decrease. Lovers of extreme weight loss, seeking to gain will be able to learn by clicking on the link.

Many people think that potatoes, cereals and pasta contribute to the accumulation of fat. This is not true. If they are cooked correctly, it will not affect the increase in body fat. Here are some helpful tips:

1. Age, gender;
2. Height Weight;
3. Lifestyle or activity level;
4. Availability of training;
5. What diet there is at the moment.

There are several ways to calculate the calories needed to reduce body weight. The simplest is as follows:

1. In salted water, boil the cauliflower, then disassemble it into florets.
2. Sprinkle with lemon juice.
3. Add chopped boiled eggs, green onions and add a small amount of low-fat sour cream.

Such a low-calorie salad will be satisfying.

For lunch, low-calorie slimming first courses can be prepared from simple products. Properly cooked soup loses up to 4% of calories. Hot soup or broth helps to improve digestion. Do not refuse soups.

Here is a recipe for turkey soup:

1. Make minced chicken breast, low fat cottage cheese   and bulb onions.
2. Beat one egg, salt and pepper.
3. Formed burgers bake in the oven. Very tasty and low calorie.

You can lose weight without using diets, just use low-calorie foods to eat, be sure to have breakfast, drink about 2 liters per day and have dinner no later than 3 hours before bedtime. Adhering to all these recommendations, it will be easy to achieve the desired result.

Meat lovers can pamper themselves for dinner with chicken cutlets with vegetables (low-calorie version)