Recipes for dietary dishes that are used in the diet for weight loss consist of healthy products and promote weight loss at home. Taking into account the caloric content of foods and the daily energy needs of the body, you can create a complete menu.
The energy value of dietary dishes should not exceed 150 calories per 100 g, which will allow you to form a main meal of 300-400 calories and not go beyond daily norm calories.
First course recipes
In your daily diet menu for weight loss, you can use simple and delicious dishes based on meat, fish, mushrooms and vegetables. To prepare dietary soups, it is recommended to use a minimum amount of butter or vegetable oil in order to reduce the calorie content of the dish.
Borscht (68 kcal)
Ingredients for borscht: 200 g chicken fillet, cabbage (500 g), medium-sized red beets, 3 potatoes, onion, carrots, 2 tomatoes, 20 g walnuts, 10% fat sour cream to taste, salt, seasonings and pepper.
Beets and carrots are wrapped in foil and baked for 30-40 minutes until cooked.
Chicken fillet, cut into pieces, is brought to a boil in two liters of water. The potatoes are peeled and cut into cubes, the cabbage is chopped and placed in a pan with boiling broth. At this time, prepare the tomatoes: immerse the tomatoes in boiling water for 3 minutes, then remove the skin, cut into pieces and simmer in a frying pan. Add chopped onion to the tomato and cook for another 3-5 minutes.
When the potatoes in the broth become soft, add carrots, beets, tomato and onion dressing and seasonings to the pan, add salt and cook for another 5 minutes. Serve borscht with sour cream and herbs.
Okroshka (90 kcal)
Ingredients for the dish: low-fat kefir (500 mg), 400 g of boiled turkey, 2 potatoes, 2 hard-boiled eggs, cucumber, 100 g of radishes, a third of a can of canned peas, onions, dill or parsley.
Meat and vegetables are cut into cubes, mixed in a deep container, salted and poured with kefir. Greens are added to okroshka.
You can prepare different versions of okroshka:
- no potatoes;
- with shrimp, fish fillet or mushrooms instead of meat;
- vegetarian recipe with apple;
- with boiled beets (beetroot).
Mushroom soup (40 kcal)
To prepare the soup, you will need 3 potatoes, carrots, a kilogram of champignons, garlic (two cloves), salt, herbs, pepper, herbs (dill, parsley).
Potatoes and carrots are cut into cubes and boiled in water for 20 minutes. During this time, the mushrooms are washed, cut and placed in the soup. After 10 minutes, remove the dish from the heat, puree using an immersion blender, add the garlic passed through a press and cook for another 5 minutes. Before serving, the soup is decorated with herbs.
Ukha (110 kcal)
To prepare fish soup, use half a kilo of sardines, 200-300 g of perch or other fish with a small amount of bones, 200 g of tomatoes, onions, half a lemon, black peppercorns, herbs for fish, and herbs.
Pour water over the sardines and cook the broth with spices, whole vegetables and salt for 50-60 minutes until the fish is cooked through. During this time, the perch is cleaned of skin and bones and cut into portions.
Next, strain the broth, put it back on the fire and add chopped fish and, if desired, chopped carrots. Cook the fish soup for another 20 minutes, then add the chopped tomatoes. Serve the fish soup with herbs and a slice of lemon.
Cream of broccoli soup (32 kcal, sauce - 43 kcal in 1 tbsp.)
Ingredients of the cream soup: broccoli (500 g), broth (750 ml), sour cream (100 ml), onions(2 pcs.), green onions, nutmeg.
For the sauce: ghee or butter (30 g), milk (150 ml), flour (half a glass).
First, melt the butter in a frying pan, add flour and stir until smooth. Next, the sauce is poured with milk, salted and brought to the consistency of thick sour cream.
Broccoli is washed, divided into florets and boiled in broth for 15 minutes, and then add chopped onion, sauce, salt, nutmeg and pepper. After 5 minutes, remove the cream soup from the stove and puree it with a blender. Before serving, sprinkle the dish green onions and add sauce to taste.
Second courses
Second courses on the weight loss menu should consist of foods high in protein and minimal amounts of fast carbohydrates. The presence of protein products in the diet leads to faster metabolism and increased energy consumption for protein breakdown.
When preparing dishes, you should use heat treatment methods such as boiling, stewing and baking, which help preserve the beneficial properties of the food.
Omelet with cheese and vegetables (147 cal)
For an omelet you will need 4 eggs, 20 g milk, 20 g butter, 50 g cheese, tomato, bell pepper, green onions, dill, salt.
Heat a frying pan with a knob of oil, add chopped peppers, tomatoes, salt and seasonings. Stew vegetables for 5-7 minutes. Next, remove the dressing from the heat.
Beat eggs with salt and milk and pour into a heated frying pan with melted butter. Over low heat, fry the eggs on one side until the liquid top side of the omelet sets.
Next, put the stewed vegetables, chopped onions and grated cheese on half of the omelette, and then cover the filling with the other half of the egg pancake. The dish is cooked covered for 1-2 minutes over low heat.
Homemade boiled pork (154 kcal)
Homemade pork is a great addition to any meal: a sandwich for breakfast, a snack, soup or salad for lunch and dinner. Ingredients: lean pork (1 kg), garlic (3-4 cloves), cream or sour cream (120 ml), salt, pepper, bay leaf.
The pork is washed, dried with a paper towel and 5-6 narrow cuts one centimeter deep are made, where you need to put small pieces of bay leaf. Next, prepare the sauce: pass the garlic through a press and mix with sour cream, salt, pepper and other seasonings.
The pork is completely coated with sauce, wrapped in foil and baked for 60 minutes until done. Next, remove the foil and bake for another 5-7 minutes to brown.
Buzhenina is served cold.
Steamed fish roll (88 kcal)
For the dish you will need hake fillet (1 kg), frozen green peas (100 g), carrots, onion, 3 cloves of garlic, one egg, 50 g bran, 10 g. butter.
Chop the carrots and fry in oil for 3-5 minutes. Puree the fish and onions in a blender, mix with thawed peas, carrots and bran, add salt and sprinkle with spices.
Stewed turkey with vegetables (60 kcal)
You will need the following products: 700 g turkey fillet, 300 g each zucchini, white cabbage, 1-2 bell peppers, large tomato, carrots, onions, salt, pepper, 30 g sour cream, spices to taste, butter.
Wash the turkey fillet and cut across the grain. Heat sunflower oil in a frying pan and fry the turkey for 2 minutes on all sides. Next, transfer the meat into a saucepan, add water and cook over low heat. Chop the onion and carrots and sauté in oil until tender, then add the tomato and simmer for another 3 minutes.
Zucchini, peppers and cabbage are chopped and added to the meat, while monitoring the amount of water and adding, if necessary. After 20 minutes, add the tomato dressing, seasonings, salt to the vegetables and remove from the stove after 10 minutes. When serving, the dish can be decorated with herbs.
Low calorie salads
Vegetable salads that can be consumed while losing weight should be low in calories and also replenish the body's needs for vitamins, minerals and fiber. For this purpose they use simple recipes salad dressings based on fermented milk products (Greek yogurt, kefir, low-fat sour cream), lemon juice or apple cider vinegar.
Carrot salad (55 kcal)
For the salad, take 3 medium carrots, 2 pcs. prunes, 300 g Chinese cabbage, 2 cloves of garlic, vegetable oil (1 tbsp.), salt, black pepper.
Grate the carrots using a Korean carrot grater, chop the cabbage, add chopped prunes, garlic and butter, and add salt. Mix the salad thoroughly and leave for 20-30 minutes. The salad is served with meat and fish dishes.
Vegetable salad without oil (53 kcal)
You will need 2 hard-boiled eggs, a bunch of lettuce, cucumber, tomato, salt, green dill, pepper.
Mash the egg yolks with a fork until finely crumbled. Wash and chop lettuce, cucumber and tomato. Mix the vegetables and add egg whites and yolks, salt. Sprinkle with fresh dill before serving.
Cabbage salad with ham (100 kcal)
Ingredients: 500 g white cabbage, 200 g ham, 120 g sour cream, 30 g garlic, salt, green parsley, pepper.
The cabbage is chopped into strips and kneaded with salt and hands. The ham is cut into cubes or long strips, added to the cabbage along with sour cream, chopped garlic and parsley, and salted.
Beetroot salad with nuts (90 kcal)
Ingredients: medium-sized beets, two apples, 30 g of nuts, 100 g of sour cream, salt.
The nuts are soaked in advance for 10-12 hours. The beets are boiled in their skins for 1 hour. The nuts are washed and crushed in a blender. Apples and ready-made chilled beets are grated on a medium grater, mixed with nuts and sour cream, and salted to taste.
Desserts
When choosing dietary recipes for preparing desserts, you should give preference to dishes without sugar, white flour and other fast carbohydrates that contribute to the accumulation of fat in the body. To replace premium flour, rice, buckwheat, coconut and other types of flour, as well as healthy bran, are suitable.
Carrot cake with nuts (186 kcal)
Ingredients for the pie: 300 g carrots (3-4 pcs.), 100 g walnuts, 20 g oat bran, lemon, two eggs, 5 g baking powder, sweetener to taste, cinnamon.
Grate the carrots on a coarse grater, chop the nuts in a food processor, and remove the zest from the lemon. The whites are separated from the yolks.
Mix the yolks with bran, baking powder, cinnamon, zest and mix thoroughly, then add carrots and nuts. Beat the whites for 4-5 minutes and carefully fold into the pie dough.
Grease the pan with oil, place the dough in the pan and bake the pie at 180 degrees for 60 minutes.
Kefir soufflé (105 kcal)
To prepare the souffle you will need: a glass of low-fat kefir (250 ml), two eggs, 30 g of corn starch, sugar or sweetener to taste.
Separate the whites from the yolks and mix the yolks, kefir and starch until smooth. Beat the whites for 5-7 minutes until stiff foam and add to the dough.
The finished dough is distributed into small molds and baked at 200 degrees for 15 minutes.
Popsicles (114 kcal)
The ice cream contains 2 bananas, 100 g apricot, 100 g 9% cottage cheese (soft), 50 g milk or yogurt without additives.
Mix all ingredients and beat with a blender until smooth. Place in the freezer. Then the ice cream is whipped 3 times every 60 minutes. After the last beating, the dessert can be distributed into molds and placed in the freezer for another 2-3 hours.
Fat burning drinks
When losing weight, you can also use fat-burning drinks, which help speed up metabolism, reduce swelling, break down adipose tissue, and also remove toxins from the body:
- Dandelion infusion. One liter jar is filled with dandelion flowers and poured boiling water. After cooling, add 2 tablespoons of honey to the infusion and place in the refrigerator for 2 hours, then filter and drink throughout the day.
- Ginger with lemon. Dissolve the juice of half a lemon and a teaspoon of finely grated ginger root in a glass of water.
- Sassi water. According to the classic recipe, to prepare a cocktail you need to mix 2 liters of water, lemon juice, finely grated cucumber, a tablespoon of grated ginger, 10 mint leaves and refrigerate for 15 hours. One glass of Sassi water is drunk 20-30 minutes before breakfast, and also throughout the day instead of tea.
- Drink with cinnamon. Half a teaspoon of cinnamon powder is poured into a glass of boiling water and left to cool, and then a spoonful of honey is added. You can drink 3 servings of the drink per day.
For this dish, you can use lean beef, veal or chicken, but it is better to use low-calorie turkey meat, which is best suited for weight loss.
Ingredients:
- zucchini (young) – 0.5 kg;
- lean meat – 0.25 kg;
- tomatoes – 0.2 kg;
- pepper (sweet) – 0.1 kg;
- carrots, onions – 75 g each;
- garlic – 1 tooth;
- dill, spices.
Cooking method:
- Wash the zucchini, cut in half lengthwise, remove the middle and seeds.
- Grind the meat and vegetables through a meat grinder, season with spices, and mix.
- Stuff the zucchini “boats” and place on a non-stick baking sheet.
- Bake the dish in the oven for 20 minutes, temperature – 200˚C.
- Time: 40 min.
Please note that low-calorie recipes for weight loss should contain a minimum amount of salt, and if possible, it is better not to add it at all.
You can add carrots to this soup, but then you need to cook it longer.
Ingredients:
- water – 1 l;
- cauliflower – 0.7 kg;
- onion, chili pepper - 1 pc.;
- spices, green onions.
Cooking method:
- Disassemble the cabbage into inflorescences and cover with water. Add peeled, chopped onion, chili (without seeds).
- Bring to a boil, remove the chili, cook the soup until the cabbage is ready.
- Puree with a blender, add a little salt and pepper, and stir.
- Add finely chopped green onions to each serving.
- Time: 1.5 hours.
- Number of servings: 5 persons.
- Difficulty: Easy for beginners.
For this dish, you can use blue whiting instead of pollock. It is also low-calorie, no less healthy and suitable for weight loss, but more bony.
Ingredients:
- pollock (fillet) – 1 kg;
- flour (wheat) – 2 tsp;
- water, soy sauce - ½ tbsp each;
- sour cream (low fat content) – 0.35 kg;
- cheese (cream or curd) – 0.15 kg;
- onions, carrots - 2 pcs.
Cooking method:
- Wash the fish, remove the head, entrails (if any), tail, fins, and black film from the belly. If you wish, you can leave the head, you just need to remove the eyes and gills.
- Marinate the carcasses in soy sauce for 15 minutes.
- Lightly fry the flour in a hot frying pan, add cheese, sour cream, and water. Stir, bring to a boil, remove from heat.
- Separately, fry chopped onions and carrots in hot oil, add any spices.
- Place the fried vegetables in a baking dish, place the fish on top, and pour the sauce over it.
- Bake the dish in the oven for 50 minutes, temperature – 180˚C.
Cottage cheese salad
- Time: 15 min.
- Number of servings: 1-2 persons.
- Difficulty: Easy for beginners.
Since this recipe is intended for weight loss and should be as low-calorie as possible, choose fermented milk products with a low fat content for the salad.
Ingredients:
- cottage cheese – 80 g;
- sour cream – 30 ml;
- tomato, cucumber – 1 pc.;
- lettuce leaves, fresh herbs, salt.
Cooking method:
- Wash the vegetables, cut into pieces of any size and shape, chop lettuce leaves and greens.
- Mix them with the rest of the ingredients and stir.
Strawberry marshmallow
- Time: 3 hours 15 minutes
- Number of servings: 3-4 persons.
- Difficulty: Easy for beginners.
When preparing diet meals for weight loss, do not forget about desserts. They can be low in calories and very tasty, like strawberry marshmallows. Both fresh and frozen berries are suitable for its preparation.
Ingredients:
- strawberries – 0.2 kg;
- gelatin – 1 pack;
- stevia – 1 tsp;
- lemon – ½ pc.
Cooking method:
- Puree the strawberries in any convenient way.
- Add gelatin, stir, let stand for a couple of minutes.
- Squeeze the juice from the lemon, add it and stevia to the strawberry puree, stir.
- Place on the fire and heat until the gelatin is completely dissolved. Don't forget to stir constantly.
- Cool and then beat the mixture with a mixer.
- Take a suitable form and line it with baking paper. Spread the strawberry mixture in an even layer.
- Let it set in the refrigerator for 3 hours.
Video
For maximum results when getting rid of excess weight should be used when creating daily menus, recipes proper nutrition for weight loss. A balanced diet will help improve metabolism, get rid of extra pounds and find your desired size. All you need to do is be able to combine products with each other and know their properties. Recipes for weight loss are based on the calorie content of foods.
Basic principles of proper nutrition
The diet of any weight loss diet is based on a combination of foods that help you lose excess weight. In addition, such nutrition systems include several basic rules, following which the weight loss effect is achieved. These include:
- recipes for all dishes must be balanced in proteins, fats and carbohydrates. In addition, it is necessary to add fiber and foods containing vitamins and microelements necessary for the body to maintain vital functions to recipes;
- You need to watch your portion sizes. It is necessary to follow the rule “better less, but more often” - reducing the size of portions, but increasing the frequency of meals;
- every person who adheres to the principles of proper nutrition and strives to lose weight should at least approximately be able to calculate the energy value of recipes;
- you can't skip breakfast. Even if the body does not feel hungry, it cannot be deprived of this meal - breakfast provides it with energy for the whole day. Also, half an hour before your first meal, you need to drink a glass of warm water - this will start the metabolic process. To add variety to your breakfast, there are many weight loss recipes;
- should be excluded from the daily diet as much as possible harmful products. These include: fried and fatty foods, flour products, fast food, sweets, alcoholic drinks. Their use significantly slows down the process of losing weight;
- if it is difficult for the body to adapt to a diet consisting only of recipes for dishes prepared without added sugar, then it is better to replace such menu components with healthy analogues: sweets can be made from dried fruits and nuts, cookies can be baked from oatmeal according to homemade recipe, and sugar in tea can be replaced with honey;
- it is better to purchase products for recipes from trusted manufacturers who do not grow or produce them with the addition of various chemicals and hormones. This is especially true for meat and fish - they contain the most growth hormones, which negatively affect both the process of losing weight and the human body as a whole;
- It is also better to minimize the use of salt in recipes for weight loss, as it promotes the accumulation of fluid and can cause swelling. Proper nutrition recipes for weight loss should contain a very small amount of salt;
- in addition to recipes for weight loss, the PP menu should consist of daily fluid intake of at least 2 liters;
- Chew food thoroughly and slowly. This will help you feel full faster while eating less food.
Table of products for making recipes
To create your own recipes for proper nutrition, you can use the following table, which lists allowed and prohibited foods for weight loss.
How to plan your diet when losing weight
Proper distribution of meals and portion control can affect the achievement of weight loss results, so it is better to plan your meals in advance and stick to this routine every day:
- When losing weight, you should never skip breakfast;
- you need to avoid the feeling of hunger - as soon as the body lacks food, it begins to store fat. To avoid this, you need to use snack recipes for weight loss;
- all recipes for proper nutrition for weight loss must be balanced in composition;
- you need to eat measuredly - in small portions, but often;
- it is necessary to plan the day in advance so as to include physical activity, but combine it with meals - so as not to exercise on a full stomach and not to overeat after training;
- in case of urgent need to eat one of the prohibited foods, it is better to do it, but keep yourself in control.
Recipes for proper nutrition
It’s easy and simple to prepare the right dishes according to these recipes using photos, and each of them can become excellent example healthy eating and lead to weight loss
Recipe: pasta with vegetables and chicken
Boil pasta (from durum wheat) without adding salt. Cut a small zucchini into thin circles (do not peel the skin from the vegetable), add green beans and broccoli to it. Stew vegetables in a frying pan, adding a little soy sauce or teriyaki sauce. Cut the chicken breast into small pieces and add to the vegetables. Once cooked, the vegetables and chicken can be tossed with the pasta or served separately.
Recipe: fish with white sauce
The good thing about this weight loss recipe is that the ingredients can be varied according to personal preferences. The sauce can be prepared in advance: mix a couple of spoons of sour cream (with a low fat content) with a pinch of nutmeg and black pepper. Add chopped (preferably in a blender) pickled or pickled cucumber, a small spoon of mustard.
Cook the fish: for this you can take any white sea fish (cod, sea bass, hake, tilapia, halibut), remove skin and bones, pour over a little lemon juice, place on a baking sheet and bake. You can do this by first adding vegetables to the fish - leeks cut into thin rings are perfect. After cooking, serve the dish with white sauce, sprinkle with caraway seeds on top.
Recipe: Stuffed Zucchini
Cut small zucchini (the smaller the better) in half lengthwise and scoop out the pulp. Grate some cheese first. Add it to the zucchini pulp, seasoning with garlic and a mixture of Provençal herbs. Fill each half with the mixture. Cut the cherry tomatoes into 2 parts and place them in “boats” along the entire length. Sprinkle finely chopped parsley, cilantro or onion on top.
Advice: in such recipes it is better to use Adyghe cheese - it is a low-calorie product that allows you to avoid adding salt to the dish, promoting weight loss.
Recipe: Couscous with vegetables and fish
Couscous is a cereal that helps normalize the salt balance in the body, significantly reduces cholesterol and leads to weight loss. Recipes with this cereal can significantly diversify your usual diet when losing weight. You can cook couscous in a double boiler or by boiling it in water. It only takes 5 minutes. You can add any stewed vegetables to the cooked cereal, but it goes best with young green peas, carrots, onions and bell peppers. You can eat couscous as a side dish with grilled or oven-baked red fish.
Vegetable and bean salad for weight loss
Boil 2 types of beans: white and red. Add diced tomato. Supplement the salad with corn grains and finely chopped dill and parsley. Season the salad with 1/3 of wine vinegar (as an option: you can add finely chopped onions previously marinated in vinegar) or lemon juice, pepper.
Tip: in salad recipes for weight loss, it is better not to use canned beans, corn or peas, but to prepare a dish from fresh ingredients - boil the beans, replace the corn with baked or frozen corn, and take fresh or frozen peas.
Shawarma for weight loss
This recipe is suitable for those who want to lose weight without denying themselves their usual food. For lavash, it is better to take a flatbread made from whole grain flour. You can also prepare it yourself. Instead of mayonnaise, grease the pita bread with sour cream with the addition of chopped herbs (dill, parsley, green onions, basil, you can use combinations of various spices without MSG). Simmer chicken, cut into pieces, in soy sauce. Place the sauce, fresh cucumber (in rings), avocado (in thin slices), chicken, lettuce, and add pomegranate seeds in the center of the flatbread. Wrap in envelopes or roll.
Recipe for weight loss: Stuffed champignons
This recipe can be a replacement for pizza if you eat right and lose weight. It is better to take more champignons. Separate the stems from the caps of the mushrooms. Finely chop the legs, add to them broccoli, disassembled into florets, diced bell pepper and diced tomato. Stuff mushroom caps with this mixture and sprinkle cheese on top. Bake in the oven.
Vegetable salad
This is one of the variations of tomato and cucumber salad recipes, which is an integral part of the weight loss menu. Cherry tomatoes are cut in half, fresh cucumber is cut into thin strips, pre-marinate the onion in wine vinegar. Mix everything, adding arugula, sprinkle with spices on top.
An approximate daily diet for weight loss
In order to learn to control your diet over time, without calculating the calorie content of your meals every time, you can start by keeping a proper nutrition diary, in which you write down all the foods you eat during the day. This helps you analyze the foods you eat, lose weight, and allow you to create recipes for your own meals without difficulty in the future. To get started, you can use an approximate daily menu of proper nutrition:
| Breakfast | Dinner | Dinner | Snacks (distribute for the whole day) |
Drinks | |
|---|---|---|---|---|---|
| 1 | Oatmeal on water | Chicken breast stewed with vegetables. As a side dish - durum wheat pasta | Vegetable stew with pieces of soy meat | 50 g dried fruits; bread sandwich with a piece of red fish and avocado |
Still water; green tea; herbal tea; coffee without sugar; natural vegetable and fruit juices. |
| 2 | Cucumber salad with tomatoes and herbs. Sandwich made from whole grain bread with a slice of tomato, a piece of mozzarella and herbs |
Broccoli, cheese and egg casserole. | Brown rice with squid (or other seafood) | 1 apple; sandwich made from whole grain bread with cottage cheese (or cottage cheese) and herbs |
|
| 3 | Buckwheat porridge on water | Vegetable soup with a piece of black bread | A small piece of boiled beef and stewed zucchini with eggplant | 50 grams of any nuts; a glass of kefir (you can add a small spoon of honey) |
|
| 4 | Cottage cheese (low fat) with sour cream or fruit | Chicken with buckwheat. Cereals can be varied with carrots and onions | Egg omelet with vegetables (broccoli, tomatoes, onions, bell peppers) | Oatmeal cookies (no sugar); handful of dried fruits |
|
| 5 | Fruit salad dressed with natural yoghurt | Rice cream soup with vegetables | Cottage cheese casserole. Fresh cabbage and carrot salad | A glass of kefir; 1 apple | |
| 6 | Millet porridge on water | Vegetable casserole (zucchini, tomato, carrots, eggplant, egg) | Piece of boiled white fish with brown rice | Rice bread sandwich with lightly salted trout and a slice of cucumber | |
| 7 | Rice porridge on water | Omelet with a piece of baked chicken | Salad of fresh beets, cabbage and carrots and a piece of boiled beef | A glass of kefir; handful of nuts |
Sample proper diet for weight loss for a week
Recipes for proper nutrition should include dishes taking into account the characteristics of the body, while promoting weight loss:
- For breakfast, it is better to eat food that will give the body enough energy for the whole day. The healthiest breakfast is porridge cooked in water. Healthy grains include: brown rice, buckwheat, oatmeal, pearl barley, millet. You can supplement your morning meal with a boiled egg or a sandwich of black bread with cheese or a slice of lightly salted fish.
- Lunch should be balanced in terms of protein, fat and carbohydrates. The optimal solution may be vegetable, fish or chicken soups. Days of taking liquid meals can be alternated with solid food: a piece of boiled meat or fish, supplemented with a side dish of boiled cereals or vegetables.
- For dinner, you should eat recipes that are easier for the body. These can be vegetable salads, casseroles, vegetable stews with pieces of meat or seafood. A light dinner is the key to success when losing weight.
- As a snack drink a couple of glasses of low-fat kefir per day. Fruits (in reasonable quantities), nuts and dried fruits are also an excellent solution.
- By adhering to proper nutrition, you can arrange weekly or once every 2 weeks fasting days.
An approximate proper diet for weight loss for a month
When making a healthy nutrition plan for the month, you need to stick to general rules that form the daily diet. The recipes used are the same, they are based on a combination of healthy products. The main thing to remember is that results do not come instantly. You need to be patient and not deviate from the principles of proper nutrition. Only in this case will a slim figure cease to be a dream, but become a real reality. There is another one useful advice, which often helps you lose weight no less than recipes for healthy dishes: go grocery shopping on a full stomach.
Options for healthy snacks
These meals are no less important in creating a healthy diet in an effort to lose weight. They should be healthy, nutritious and promote weight loss. Dried fruits and nuts have all these qualities. It is important to consume them little by little—a small handful is enough. Also, recipes for proper snacks can consist of healthy sandwiches. In this case, it is better to use whole grain bread, and healthy sandwich recipes are complemented with a slice of cheese, cucumber, lightly salted fish, tomato, herbs or cottage cheese. All of these ingredients can be used individually or combined to make delicious recipes sandwiches for weight loss. A glass of kefir helps normalize metabolism, so you should also pay attention to it. Such recipes do not require much time to prepare, but can keep you from eating unhealthy foods.
Compliance with all principles and conditions of proper nutrition using recipes for weight loss in conjunction with active physical activity will be a solution in the fight against overweight. It is important to be patient and confidently move towards your goal.
Salads for weight loss and their recipes for every day useful and necessary.
But why limit yourself to just greens, if everyone has the opportunity to pamper themselves with delicious, and most importantly, varied dishes every day!
Over time, food for weight loss and healthy recipes for every day become key in our lives.
During the period of restrictions, we think about it quite often, we even look through all sorts of public pages with delicious photographs with the same fervor with which we used to dream about branded accessories or unique gadgets.
Life Reactor has found for you not just tempting pictures, but delicious dishes that you can absolutely prepare yourself without significant loss of time.
Dietary dishes for weight loss for every day: incredibly tender soups
Liquid healthy recipes for every day for weight loss pleasantly warm and fill with energy.
In addition, food in this form is much easier to digest. Do not deny yourself a delicious lunch even during the sublimation period.
Soup "Cheese paradise"
- Processed cheese - 2 pcs.
- Carrots - 1 pc.
- Potatoes - 3–4 pcs.
- Green
- Onion - 1 head
- Spices
- Olive oil
Pre-heat the water and start frying: chop the carrots and onions in the usual way and fry with oil.
When halfway done, add finely chopped potatoes, your favorite spices and 50 grams of water to the pan. Lastly, add the chopped cheese and herbs.
Mix thoroughly until the consistency is even and let sit thoroughly. This dietary recipe designed for weight loss every day weeks, children love him very much.
Soup “Tomato Fat Burner”
- Tomato - 6 pcs.
- Carrots - half a whole
- Green
- Celery root - 1 pc.
- Onion - 1 head
- Oil
- Spices
Soup with tomatoes They are easy and also make a great weeknight meal. Pay attention to detail and you won't have to suffer a day from the restrictions of fasting periods.
Salad "Sunny"
- Pineapple (fresh) - 5 pieces
- Chinese cabbage - small head
- Homemade yogurt - 4 tbsp. l.
- Corn (canned) - half a jar
- Garlic - 1 clove
- Lemon juice
- Spices
Chop the prepared cabbage and pineapple. Drain the juice and add the corn here.
In a separate bowl, mix crushed garlic and homemade yogurt. Add seasonings and juice.
All these recipes for weight loss you'll want to cook for each eating, because it’s tasty and takes little time.
Which is irreplaceable in the modern rhythm of life.
Fried Cheese Salad
- Adyghe cheese - 200 gr.
- Salad (leaves) - 150 gr.
- Tomatoes (small) - 150 gr.
- Dijon mustard - 1 tsp.
- Shrimp (peeled) - 150 gr.
- Olive oil
- Spices
- Lemon
Cheese plays a key role here, so deal with it first.
Cut it into small pieces and lightly fry on both sides. Chop the salad into small pieces, don’t bother, and tear everything up with your hands.
Place layer after layer on top: seafood, tomatoes, Adyghe cheese. Dressing: a mixture of oil, salt, mustard, lemon juice.
Salad "Slim"
- Apple - 2 pcs.
- Homemade sourdough - 4 tbsp. l.
- Orange - 1 pc.
- Cinnamon
- Carrots - 1 pc.
- Nuts, raisins (optional)
Grate the carrots and apple on a coarse grater, and cut the orange into small cubes.
Season all this beauty with cinnamon, honey, nuts or raisins. Pour in the starter.
Beet salad
- Rice - 150 gr.
- Beets - 300–400 gr.
- Greek yogurt - 3–5 tbsp. l.
- Zucchini - 1 pc.
- Oil (hemp or olive)
- Spices
Boil the rice in slightly salted water; it will yield about 200 grams. Season with oil.
Do the same with the beets, grate and add yogurt.
Blanch thin strips of zucchini in boiling water, but cool them immediately afterwards to prevent the color from fading. Place the bottom layer of beets, gently tamping the rice on top.
Apple salad
- Juicy apple - 1–2 pcs.
- Sweet pepper - 2 medium pcs.
- Sourdough - 4 tbsp. l. (without slide)
- Carrots - 2 pcs.
- Dill
Peel the apple from all excess, cut into cubes. Grate the carrots, chop the pepper and dill. Pour yoghurt over everything.
Advice: eat foods with a low GI (glycemic index), the weight loss effect will be better. Apples, beets, and cabbage are ideal.
Lenten dishes: losing weight at double speed
Do you think they can't be truly delicious? You are wrong!
These are the “cleanest” food products, prepared without a drop of excess fat.
Stuffed peppers “Vegetable”
- Carrots - 1 pc.
- Red cabbage - 150 gr.
- Tomato - 1 pc.
- Bell pepper - 4 pcs.
- Garlic - 2–4 cloves
- Dill, basil, celery - a couple of sprigs
- White cabbage - 200 gr.
- Seasonings - to taste
Wash, peel the pepper, cut in half. Chop two types of cabbage, carrots, one clove of garlic, salt and twigs, then stuff the pepper with the mixture.
For the sauce, grind the tomato, the rest of the garlic, salt, oil, and spices. Mix everything well.
Place the prepared peppers and pour over the sauce.
Baked carrots with lime zest
- Carrots (young) - 550 gr.
- Lime zest - from 2 pcs.
- Garlic - 7 cloves
- Oil
- Sea salt
- Black pepper
- Chili powder
Mix raw carrots with garlic, oil and seasonings. Line the container with parchment and lay out the vegetables.
Bake until golden brown at 200°C. Then sprinkle with lime juice.
Stuffed mushrooms
- Brown rice - 3 tbsp. l.
- Champignons - 14 pcs.
- Sweet pepper - 1 small
- Onion - half a head
- Sunflower oil
- Spices
Remove the stem from each mushroom and fry in a frying pan with oil on both sides.
Dip the resulting mixture with a paper towel. Excess water should drain. Chop mushroom legs, onion, pepper and fry.
Cook the rice and add it to the mixture, stir and stuff the champignons.
- Onion - 1 pc.
- Mushrooms - 150 gr.
- Chickpeas (dry) - a little more than a cup
- Green
- Spices
Soak the legumes in the evening and boil them in the morning. Peel the onions and mushrooms and fry with spices until golden brown.
Add chopped herbs and chickpeas.
Citrus-almond salad "Rostock"
- Grapefruit - half a large one
- Orange - one fruit
- Wheatgrass juice - half a glass
- Orange juice - half a glass
- Almonds - a handful of petals
Grind grapefruit and orange. Place the wheat sprouts in a blender and blend. Mix everything, sprinkle with almonds.
Tip: Always boil chickpeas in several waters. It will have a pleasant aftertaste.
Desserts: small joys without extra centimeters in the waist
It’s impossible to completely give up delicious food! There is nothing wrong with a slight addiction to sweets; the main thing is to keep your inner “dragon” in check, giving preference exclusively to natural dishes.
Ice cream "Low calorie"
- Cottage cheese (1%) - 70 gr.
- Fresh banana - 150 gr.
- Raisins - 15 gr.
- Kefir (1%) - 140 gr.
- Berries
- Dried apricots
- Berries
- Cocoa
Beat everything with a mixer until the same consistency, place in molds and place in the freezer until completely frozen (about 4 hours).
Do not leave it overnight, the fruit may freeze and lose its beneficial properties and taste.
Diet chocolate cheesecake
- Milk 1% - 100 gr.
- Gelatin or agar-agar - 15 gr.
- Cottage cheese (low-fat) - 350–400 gr.
- Cocoa - 50 gr.
- Honey - 20 gr.
Soak the gelatin in water for forty minutes, then drain the remaining liquid and leave on low heat.
Add all the remaining ingredients here, beat with a blender, put into molds and put in the refrigerator.
After hardening, you can eat!
Banana fritters
- Milk - 50 gr.
- Banana - 3 pcs.
- Oatmeal - 100 gr.
- Salt - a pinch
- Oil - a few drops
Banana pancakes are prepared with virtually no flour Combine milk, bananas, flour and beat everything thoroughly until smooth. Add some salt.
You will get a “sour cream” consistency. Fry the pancakes in the usual way in a frying pan with a drop of oil.
Candies "Raffaello"
- Cottage cheese (low fat) - 200–250 gr.
- Almonds - 15–20 pcs.
- Honey - 3 tbsp. l.
- coconut flakes
Mix honey and low-fat cottage cheese together. Form into balls and place a nut inside each one.
After this, roll the candies in coconut flakes. Let cool for about 2 hours.
Candies “Incredible prunes”
- Dark chocolate - 180 gr.
- Prunes (choose harder ones) - 10 pcs.
- Walnuts - 70 gr.
- Lemon - half
- Raisins - 50 gr.
Don't be put off by these high-calorie ingredients. This sweetness is very satisfying and you simply won’t be able to eat more than two candies.
They are very useful and completely satisfy the craving for such products.
Wash the prunes. Carefully open each one and place on a flat surface. In a blender, combine nuts, lemon zest, and raisins. Prunes are stuffed with the mixture.
Melt the dark chocolate, dip each prune in it and place in a cool place for a few hours.
Tip: Do you have a huge sweet tooth? Replace cakes with dried fruits and your figure will thank you!
I bought an innovative refrigerator. I try to open it after 18.00, and he tells me: “There will be day and there will be food.”
It's actually just a joke.
Many people know that not eating after 6 is not an option.
To get rid of excess weight, you just need to approach your diet wisely, eat often and not take long breaks. What should you eat to lose weight?
Dietary dishes for weight loss - general principles of preparation and composition
Cooking – perfect way heat treatment. It does not increase the energy value of the product. But it doesn't make it tasty either. Stewed and baked dishes are much more interesting. A slimming person should have the following devices in their arsenal: baking sleeves, foil, non-stick pans, molds, especially silicone ones. A silicone mat, to which nothing sticks, will also help.
Well, if you still need to cook something, you can use spices to improve the taste. They are not high in calories, and many even speed up metabolism. Leaders: pepper different types, ginger, cinnamon. There is even a fat-burning cocktail based on them; the recipe for this diet dish for weight loss can be found below.
Sweeteners: yes or no?
Oh, so much controversy about sugar substitutes! Is it worth using them? In fact, sweetening foods can prevent a person losing weight from relapse. At any time you can indulge in sweet tea, treat yourself to a dietary dessert and not be deprived.
When choosing a sugar substitute, you need to give preference to natural products and not exceed the dosage. The most popular: Fit Parade, Sucralose, stevia derivatives. But fructose-based substitutes are very high in calories! They are not for weight loss!
Lazy cabbage rolls: a recipe for a diet dish for weight loss at home
Everyone loves cabbage rolls, but they are rarely prepared. They probably just don’t know this easy, quick and dietary recipe dishes for weight loss at home. Chicken breast is used. But you can take turkey in the same way.
Ingredients
400 grams of breast;
500 grams of cabbage;
1 small onion;
2 tomatoes;
1 carrot;
1 cup broth or water.
Preparation
1. Finely chop the cabbage, put it in a bowl and mash it with your hands.
2. Twist the breast with the peeled onion and send it to the cabbage.
3. Salt, pepper, add grated carrots and mix with your hands.
4. Form cabbage rolls in the form of small cutlets. The shape is arbitrary; you can make round or oblong cabbage rolls.
5. Place in a small baking container.
6. Grate the tomatoes, discard the skins and dilute with water. You can use any low-fat broth. We also season the sauce with spices, but not a lot. Since most of it will be absorbed.
7. Pour the dressing over the cabbage rolls and place in the oven for 40 minutes. Cook at 180°C. The dish does not need a side dish.
Liver pate - a dietary dish (recipe at home)
When you're on a diet, you really want to eat some sandwich. So it's not a problem! You can prepare a dietary chicken liver pate, spread it on a whole grain piece of bread and satisfy your passion. This pate can also be eaten with vegetable or cereal side dishes.
Ingredients
300 grams of liver;
1 carrot;
1 onion;
1 boiled egg.
Preparation
1. Place the washed liver in a saucepan. Add peeled and sliced carrots and coarsely chopped onion.
2. Pour in half a glass of water and simmer for half an hour.
3. Take out the pieces of vegetables and liver and put them in a blender. Add spices and beat.
4. Using the remaining liquid from the pan, bring the pate to the desired consistency. Since it does not contain oil, it will not harden much after cooling. Therefore, there is no need to make the mass liquid.
Salad “Brush”: a recipe for a diet dish for weight loss at home
A famous salad recipe that effectively cleanses the intestines and, like a brush, sweeps away everything unnecessary from it. It can be consumed instead of dinner, but it is much more effective to do it on a fasting day.
Ingredients
1 beet;
2 carrots;
1 spoon of lemon juice;
1-2 tablespoons of olive oil;
300 grams of cabbage.
Preparation
1. Grate peeled beets and carrots into strips, or use a grater for Korean salads. Throw it into a bowl.
2. Add cabbage shredded in the usual way.
3. Pour in lemon juice and knead with your hands. You can use it instead apple cider vinegar.
4. At the end, add olive oil and the brush is ready! It's better not to salt the salad. But if it is too bland, then you can add a little sea or Adyghe salt, no more than 0.5 teaspoon.
Chocolate jelly - a delicious dietary dish (recipe at home)
Jelly is an idea for those who cannot imagine life without sweets. This recipe for a diet dish for weight loss at home is based on kefir. But you can also use low-fat yogurt. We make it with a sugar substitute.
Ingredients
500 ml low-fat kefir;
10 grams of gelatin;
2 tablespoons cocoa;
A pinch of vanilla;
7 tablets of sakhzam (equivalent to 7 teaspoons of sugar).
Preparation
1. Combine kefir with a sugar substitute. You can also use liquid. Let it dissolve.
2. Add 40 ml of water to the gelatin and leave for half an hour.
3. Put cocoa into kefir and beat with a whisk. Get a chocolate cocktail.
4. Dissolve the gelatin in a water bath, pour it into kefir and shake everything well again with a whisk.
5. Now you can pour it into molds/glasses/containers and put it in the refrigerator for 3 hours. This jelly tastes very much like a soufflé and can be consumed with tea or coffee.
Delicious muesli: a recipe for a diet dish for weight loss at home
Oatmeal– slow carbohydrates that should be consumed for breakfast. They will give you strength and energy for the whole day. But if you are tired of oatmeal, then you can make muesli. This amount of food will make 3 servings, that is, for 3 days.
Ingredients
220 grams of oatmeal;
1 spoon of honey;
1 spoon of nuts (any);
1 spoon of raisins.
You can use other dried fruits and seeds. But remember that they are quite high in calories.
Preparation
1. Wash the raisins, dry them with a towel and throw them into a bowl.
2. Add oatmeal, chopped nuts and add a spoonful of honey. If it is sugared, then you need to melt it.
3. Now we immerse our hands and rub the honey well with the rest of the ingredients.
4. Place on a baking sheet covered with a silicone mat. Make a layer no more than a centimeter.
5. Fry until golden brown.
6. When the muesli has cooled, pour it into an airtight container. They store well and at any time we take the right amount, fill it with milk and lose weight!
Breast in kefir - a dietary dish (recipe at home)
White chicken meat is an ideal product for people losing weight. But chewing dry breast is dry and tasteless. It's different from white meat in kefir, baked in the oven!
Ingredients
1 breast (from one chicken);
Salt, pepper;
2 cloves of garlic;
200 ml kefir;
1 spoon of oil.
Preparation
1. Take the breast without skin. We wash, dry and make deep cuts with a knife so that the chicken marinates better.
2. Mix kefir with spices and chopped garlic.
3. Pour in the breast and leave for two hours. If you marinate longer, it is better to put it in the refrigerator. During this time you need to turn it over a couple of times.
4. Grease the mold with oil, lay out the breast, pour in the kefir dressing and into the oven!
5. Bake for about 35 minutes, optimal temperature 180.
Squid salad: a recipe for a diet dish for weight loss at home
A protein salad option with herbs and tomatoes, which will be an excellent diet dinner.
Ingredients
1 squid;
2 tomatoes;
1 bunch of greens;
1 clove of garlic;
2 boiled proteins;
0.5 tablespoons of lemon juice or vinegar;
1 spoon of olive oil;
Salt, pepper.
Preparation
1. Boil the cleaned squid carcass for 4 minutes in boiling water. Cool and cut into strips.
2. Add tomatoes, which we cut into slices.
3. Cut the whites as desired. But we are trying to make something like a straw.
4. Add greens and chopped garlic.
Tomato soup - a dietary dish (recipe at home)
What is a diet without first courses! They quickly saturate, warm and nourish the body with vitamins. A variation of tomato soup with chicken broth, but you can also prepare a vegetarian dish.
Ingredients
500 ml broth;
100 grams of carrots;
100 grams of onion;
150 grams of cabbage (any);
2 cloves of garlic;
300 grams of tomatoes;
Spoon of butter;
Preparation
1. Chop the peeled onions and shred the carrots. Fry in a frying pan in a hot spoon of oil, it is better to take olive oil.
2. Make a cut on the tomatoes, pour boiling water for a minute, then rinse cold water. Remove the skin, cut into cubes and add to the fried vegetables. Simmer for 5 minutes.
3. Put the broth on the stove and add salt.
4. Chop the cabbage and add to the broth. Next, cut the sweet pepper into cubes. Cook vegetables until soft.
5. Place the tomato mass in a saucepan and boil for a minute.
6. Add chopped garlic, spices, herbs, let it boil and turn off.
Fat burning cocktail: a recipe for a diet dish for weight loss at home
In fact, no product can burn fat. But there are spices that will help push the weight forward during stagnation. This cocktail is recommended to use to speed up metabolism or a prolonged plateau. It's better to drink at night.
Ingredients
200 ml kefir;
1/3 tsp. dry ginger;
1/3 tsp. cinnamon;
A pinch of red pepper.
Preparation
1. Put all the spices into kefir and shake well with a fork. Let stand for 10 minutes.
2. We drink in the evening an hour before bedtime and go to rest.
3. Instead of kefir, you can also brew herbal tea with these spices, but not green tea. Otherwise, sleep will not come this night!
Sugar substitutes have specific flavors. And to get rid of them in dietary dishes, you can add various aromatic additives: vanillin, coffee, cocoa, cinnamon.
Craving fried potatoes? Roast pumpkin or celery! Better yet, bake it in the oven. To do this, the product is cut into strips, sprinkled with oil, sprinkled with spices and placed on foil.
The calorie content of mashed potatoes will decrease significantly if you replace 2/3 of the products with cauliflower.
Everyone knows about the benefits of apples for weight loss. Apple dumplings are very popular. But eating fresh fruit throughout the day is boring. Baked apples are much more interesting. And you can cook them very quickly! To do this, simply cut off the top, sprinkle with cinnamon and put in the microwave for 3 minutes. You can add a drop of honey.
Seeds are a dangerous enemy slim figure. Look at the calories! And choose: a handful of seeds or a portion of kebab.
