Recipes of dietary dishes that are used in the diet for weight loss consist of useful products and promote weight loss at home. Taking into account the calorie content of products and the daily energy needs of the body, you can create a complete menu.
The energy value of dietary meals 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 allowance calories.
First course recipes
In the menu of daily nutrition for weight loss, you can use simple and delicious dishes based on meat, fish, mushrooms and vegetables. For the preparation of 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)
Products for borscht: 200 g chicken fillet, cabbage (500 g), medium-sized red beets, 3 potatoes, onions, carrots, 2 tomatoes, 20 g walnuts, 10% fat sour cream to taste, salt, spices and pepper.
Beets and carrots are wrapped in foil and baked for 30-40 minutes until tender.
Chicken fillet, cut into pieces, 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 pot of boiling broth. At this time, the tomatoes are cooked: for 3 minutes, the tomatoes are dipped in boiling water, and then the skin is removed, cut into pieces and stewed 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, put carrots, beets, tomato-onion dressing and seasonings into the pan, salt and cook for another 5 minutes. Borscht is served 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 radish, a third of a can of canned peas, onion feathers, dill or parsley.
Meat and vegetables are cut into cubes, mixed in a deep container, salted and poured with kefir. Greens are added to the okroshka.
You can cook different options for okroshka:
- without 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 put in the soup. After 10 minutes, remove the dish from the heat, puree with an immersion blender, add the garlic passed through the press and cook for another 5 minutes. Before serving, the soup is decorated with herbs.
Ear (110 kcal)
To cook the 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, greens.
Cover the sardines with water and boil the broth with spices, whole vegetables and salt for 50-60 minutes until the fish is boiled. During this time, the perch is cleaned from skin and bones, and cut into portions.
Next, the broth should be filtered, put on fire again and add chopped fish and, if desired, chopped carrots. Boil the ear for another 20 minutes, then add chopped tomatoes. Serve fish soup with herbs and a slice of lemon.
Broccoli cream soup (32 kcal, sauce - 43 kcal in 1 tbsp.)
Ingredients of cream soup: broccoli (500 g), broth (750 ml), sour cream (100 ml), onion(2 pcs.), green onion feathers, 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 the 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 chopped onion, sauce, salt, nutmeg and pepper are added. After 5 minutes, the cream soup is removed from the stove and pureed with a blender. Sprinkle the dish before serving. green onions and add sauce to taste.
Main courses
The main dishes on the menu for weight loss should consist of foods high in protein and a minimum amount of fast carbohydrates. The presence of protein products in the diet leads to an acceleration of metabolism and an increase in energy consumption for protein breakdown.
For cooking, you should use such methods of heat treatment of food as boiling, stewing and baking, which help preserve the beneficial properties of the products.
Omelet with Cheese and Vegetables (147 cal)
For an omelette, you need 4 eggs, 20 g of milk, 20 g of butter, 50 g of cheese, tomato, bell pepper, green onion, dill, salt.
Heat a frying pan with a piece of oil, add chopped peppers, tomatoes, salt and seasonings. Stew vegetables for 5-7 minutes. Next, the dressing is removed from the fire.
Eggs are beaten with salt and milk, and poured into a heated frying pan with melted butter. On a low heat, fry the eggs on one side until the liquid upper side of the omelet seizes.
Next, you should put the stewed vegetables, chopped onions and grated cheese on half of the omelet, and then cover the filling with the second half of the egg pancake. The dish is cooked under a lid for 1-2 minutes over low heat.
Homemade pork (154 kcal)
Homemade boiled 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 are made a centimeter deep, 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.
Pork is completely smeared with sauce, wrapped in foil and baked for 60 minutes until tender. Then the foil is removed and baked for another 5-7 minutes for browning.
The ham is served cold.
Steamed fish roll (88 kcal)
For the dish you will need hake fillet (1 kg), frozen green peas (100 g), carrots, onions, 3 cloves of garlic, one egg, 50 g bran, 10 gr. butter.
Chop the carrots and fry in oil for 3-5 minutes. Puree fish and onions in a blender until mixed with thawed peas, carrots and bran, salt and sprinkle with spices.
Braised turkey with vegetables (60 kcal)
You will need the following products: 700 g of turkey fillet, 300 g of zucchini, white cabbage, 1-2 bell peppers, large tomatoes, carrots, onions, salt, pepper, 30 g of sour cream, spices to taste, butter.
Wash the turkey fillet and cut across the grain. Heat the sunflower oil in a frying pan and fry the turkey for 2 minutes on all sides. Next, put the meat in a saucepan, add water and cook over low heat. Chop the onion and carrot and sauté in oil until tender, then add the tomato and simmer for another 3 minutes.
Zucchini, peppers and cabbage are cut and added to the meat, while monitoring the amount of water and, if necessary, topping up. After 20 minutes, you need to add dressing with tomato, seasonings to the vegetables, salt 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 during weight loss should be low in calories, as well as replenish the body's needs for vitamins, minerals and fiber. For this purpose, 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 salad, take 3 medium carrots, 2 pcs. prunes, 300 g Chinese cabbage, 2 cloves of garlic, vegetable oil (1 tablespoon), salt, black pepper.
Grate carrots on a grater for carrots "in Korean", chop the cabbage, add chopped prunes, garlic and oil, salt. Mix the salad thoroughly and leave for 20-30 minutes. 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. Rinse and chop lettuce, cucumber and tomato. Mix 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.
Cabbage is chopped into strips and kneaded with salt by hand. The ham is cut into cubes or long strips, added to the cabbage along with sour cream, chopped garlic and parsley, and salted.
Beet salad with nuts (90 kcal)
Ingredients: medium-sized beets, two apples, 30 g nuts, 100 g sour cream, salt.
Nuts are soaked in advance for 10-12 hours. Beets are boiled in their skins for 1 hour. The nuts are washed and chopped with a blender. Apples and ready-made chilled beets are rubbed on a medium grater, mixed with nuts and sour cream, salted to taste.
Dessert
When choosing diet recipes for desserts, preference should be given 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 pieces), 100 g walnuts, 20 g oat bran, lemon, two eggs, 5 g baking powder, sweetener to taste, cinnamon.
Carrots are rubbed on a coarse grater, the nuts are crushed in a food processor, the zest is removed from the lemon. Proteins are separated from yolks.
Mix the yolks with bran, baking powder, cinnamon, zest and mix thoroughly, and then add the carrots and nuts. Whisk the egg whites for 4-5 minutes and gently fold into the pie dough.
Grease the form with oil, put the dough into the form and bake the cake at a temperature of 180 degrees for 60 minutes.
Kefir soufflé (105 kcal)
To prepare the soufflé you will need: a glass of fat-free kefir (250 ml), two eggs, 30 g of corn starch, sugar or a sweetener to taste.
Separate the proteins from the yolks and mix the yolks, kefir and starch until smooth. Proteins are whipped for 5-7 minutes until firm foam and injected into the dough.
The finished dough is distributed into small molds and baked at a temperature of 200 degrees for 15 minutes.
Fruit ice cream (114 kcal)
The composition of ice cream includes 2 bananas, 100 g apricot, 100 g 9% cottage cheese (soft), 50 g milk or yogurt without additives.
Mix all the ingredients and beat with a blender until smooth. Put in the freezer. Then the ice cream is whipped 3 times every 60 minutes. After the last whipping, the dessert can be divided into molds and placed in the freezer for another 2-3 hours.
fat burning drinks
During weight loss, you can also use fat-burning drinks that 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 with boiling water. After cooling, add 2 tablespoons of honey to the infusion and refrigerate for 2 hours, then filter and drink throughout the day.
- Ginger with lemon. In a glass of water, dissolve the juice of half a lemon and a teaspoon of finely grated ginger root.
- Sassi water. According to the classic recipe, to prepare a cocktail, you need to mix 2 liters of water, lemon juice, 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 take lean beef, veal or chicken, but it is better to use low-calorie turkey meat, which is most suitable 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.
- Twist the meat and vegetables through a meat grinder, season with spices, mix.
- Stuff the zucchini "boats", put on a baking sheet with a non-stick coating.
- Bake the dish in the oven for 20 minutes, temperature - 200 ˚С.
- Time: 40 min.
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 it needs to be cooked longer.
Ingredients:
- water - 1 l;
- cauliflower - 0.7 kg;
- onion, chili pepper - 1 pc.;
- spices, green onions.
Cooking method:
- Disassemble the cabbage into inflorescences, fill 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, salt a little, pepper, mix.
- Add finely chopped green onions to each serving.
- Time: 1.5 hours.
- Servings: 5 persons.
- Difficulty: accessible for beginners.
Blue whiting can be used instead of pollock for this dish. It is also low-calorie, no less useful 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 (with a low percentage of fat content) - 0.35 kg;
- cheese (cream or cottage cheese) - 0.15 kg;
- onions, carrots - 2 pcs.
Cooking method:
- Wash the fish, remove the head, entrails (if any), tail, fins, black film from the belly. If desired, the head can be left, only you need to remove the eyes and gills.
- Marinate carcasses in soy sauce for 15 minutes.
- In a hot frying pan, lightly fry the flour, add cheese, sour cream, water. Stir, bring to a boil, remove from heat.
- Separately, fry chopped onions and carrots in hot oil, add any spices.
- Put the fried vegetables in a baking dish, put the fish on top, pour over it with sauce.
- Bake the dish in the oven for 50 minutes, temperature - 180 ˚С.
Cottage cheese salad
- Time: 15 min.
- Servings: 1-2 persons.
- Difficulty: accessible for beginners.
Since this recipe is intended for weight loss and should be as low in calories as possible, choose fermented milk products with a low percentage of fat content for the salad.
Ingredients:
- cottage cheese - 80 g;
- sour cream - 30 ml;
- tomato, cucumber - 1 pc.;
- lettuce, 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, mix.
strawberry marshmallow
- Time: 3 hours 15 minutes
- Servings: 3-4 persons.
- Difficulty: accessible 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. For its preparation, both fresh and frozen berries are suitable.
Ingredients:
- strawberries - 0.2 kg;
- gelatin - 1 pack;
- stevia - 1 tsp;
- lemon - ½ pc.
Cooking method:
- Strawberries puree in any convenient way.
- Pour gelatin, mix, let stand for a couple of minutes.
- Squeeze the juice from the lemon, add it and stevia to the strawberry puree, mix.
- Put on fire, warm up so that the gelatin is completely dissolved. Don't forget to stir constantly.
- Cool and then beat the mass with a mixer.
- Take a suitable form, cover with baking paper. Spread the strawberry mixture in an even layer.
- Put to freeze for 3 hours in the refrigerator.
Video
For maximum results in getting rid of excess weight should be used when making a daily menu, recipes proper nutrition for weight loss. A balanced diet will help improve metabolism, get rid of extra pounds and get the desired size. All that is needed for this is to be able to combine products with each other and know their properties. Recipes for weight loss are built taking into account the calorie content of products.
Basic principles of proper nutrition
The diet of any diet for weight loss is based on a combination of foods that help get rid of excess weight. In addition, such nutrition systems include several basic rules, following which the effect of losing weight is achieved. These include:
- recipes of all dishes should be balanced in proteins, fats and carbohydrates. In addition, it is imperative to add fiber and foods containing vitamins and trace elements necessary for the body to maintain vital functions in recipes;
- You need to watch your portion sizes. It is necessary to be guided by the rule “less is better, but more often” - reducing the size of portions, but increasing the frequency of meals;
- every person adhering to the principles of proper nutrition and striving for weight loss should at least approximately be able to calculate the energy value of recipes;
- you can't skip breakfast. Even if the body does not experience a feeling of hunger, it cannot be deprived of this meal - breakfast provides it with energy for the whole day. Also, half an hour before the first meal, you need to drink a glass of warm water - this will start the metabolic process. To diversify breakfast, there are many recipes for weight loss;
- from the daily diet should be excluded to the maximum harmful products. These include: fried and fatty foods, flour products, fast food, sweets, alcoholic beverages. 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 prepared without adding sugar, then it is better to replace such menu components with useful analogues: sweets can be made from dried fruits and nuts, cookies can be baked from oatmeal according to home 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 and do not produce them with the addition of different chemical substances and hormones. Especially, this applies to 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;
- the use of salt in weight loss recipes is also best minimized, as it contributes to the accumulation of fluid and can provoke swelling. Recipes for proper nutrition for weight loss should contain a very small amount of salt;
- in addition to recipes for weight loss, the PP menu should consist of a daily intake of at least 2 liters of liquid;
- chew food thoroughly and slowly. This will help you feel full faster while eating less food.
Food table for recipes
To make recipes for proper nutrition on your own, you can be guided by the following table, which lists allowed and prohibited products for weight loss
How to plan your diet for weight loss
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 daily routine:
- in the process of losing weight, in no case should you skip breakfast;
- you need to avoid the feeling of hunger - as soon as the body lacks food, it begins to store fats. To avoid this, you need to use snack recipes for weight loss;
- all recipes for proper nutrition for weight loss should 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 in it, but combine them with meals - so as not to exercise on a full stomach and not to eat heavily after a workout;
- in case of an urgent need to eat one of the prohibited foods, it is better to do it, but keep yourself in control.
Recipes for proper nutrition
Cooking the right dishes according to these recipes with the help of a photo is easy and simple, and each of them can become great 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 off 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, add to the vegetables. Once cooked, vegetables and chicken can be tossed with pasta or served separately.
Recipe: Fish with White Sauce
This recipe for weight loss is good because the ingredients can be varied according to personal preferences. The sauce can be prepared in advance: mix a couple of tablespoons of sour cream (with a low percentage of fat content) with a pinch of nutmeg and black pepper. Add chopped (preferably in a blender) pickled or pickled cucumber, a small spoonful of mustard.
cook fish: for this you can take any white sea fish (cod, sea bass, hake, tilapia, halibut), free from skin and bones, pour over a little lemon juice, put 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
Small zucchini (the smaller the better) cut in half lengthwise, get the pulp out of them. Grate some cheese first. Add it to the pulp of the zucchini, seasoning with garlic and a mixture of Provence herbs. Fill each of the halves with the resulting mixture. Cut the cherry tomatoes into 2 parts and put into the “boats” along the entire length. Top with finely chopped parsley, cilantro or onion.
Tip: in such recipes it is better to use Adyghe cheese - it is a low-calorie product that allows you not to add salt to the dish, contributing to weight loss.
Recipe: couscous with vegetables and fish
Couscous is a cereal that helps to normalize the salt balance in the body, significantly lowers cholesterol and leads to weight loss. Recipes with this cereal can significantly diversify the usual diet for weight loss. Couscous can be cooked in a double boiler or boiled in water. It takes only 5 minutes. Any stewed vegetables can be added to cooked cereals, but it is best combined with young green peas, carrots, onions and bell peppers. You can eat couscous as a side dish with grilled or oven-baked red fish.
Salad for weight loss from vegetables with beans
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 baked or frozen corn, and also 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. As a pita bread, it is better to take a tortilla made from whole grain flour. You can also cook it yourself. Instead of mayonnaise, grease pita bread with sour cream with the addition of chopped herbs (dill, parsley, green onions, basil, you can use combinations of various spices without monosodium glutamate). Sliced chicken stewed in soy sauce. Put sauce, fresh cucumber (rings), avocado (thin slices), chicken, lettuce, add pomegranate seeds in the center of the cake. Wrap in envelopes or rolls.
Recipe for weight loss: Stuffed champignons
This recipe can be a substitute for pizza with proper nutrition and weight loss. Mushrooms are better to take more. Separate the stems from the caps of the mushrooms. Finely chop the legs, add to them the broccoli, disassembled into inflorescences, bell pepper in cubes and tomato in cubes. Stuff mushroom caps with this mixture, sprinkle with 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 diet of proper nutrition for weight loss for every day
In order to learn how to control your diet over time, without calculating the calorie content of dishes each time, you can start by keeping a proper nutrition diary in which you write down all the foods you eat per day. This contributes to the analysis of food eaten, weight loss and will allow you to make recipes for dishes on your own without difficulty in the future. To get started, you can use the approximate daily menu of proper nutrition:
| Breakfast | Dinner | Dinner | Snacks (distribute all day) |
Beverages | |
|---|---|---|---|---|---|
| 1 | Oatmeal on the water | Chicken breast stewed with vegetables. As a garnish - durum wheat pasta | Vegetable ragout with pieces of soy meat | 50 g dried fruits; bread sandwich with a piece of red fish and avocado |
Non-carbonated water; green tea; Herb tea; sugar free coffee; natural vegetable and fruit juices. |
| 2 | Cucumber salad with tomatoes and herbs. Whole grain bread sandwich with tomato wedge, mozzarella slice and herbs |
Broccoli, cheese and egg casserole. | Brown rice with squid (or other seafood) | 1 apple; whole grain bread sandwich with curd cheese (or cottage cheese) and herbs |
|
| 3 | Buckwheat porridge on the water | Vegetable soup with a slice of black bread | A small piece of boiled beef and stewed zucchini with eggplant | 50 gr of any nuts; a glass of kefir (you can add a small spoonful of honey) |
|
| 4 | Cottage cheese (low fat) with sour cream or fruit | Chicken with buckwheat. Groats can be varied with carrots and onions | Egg omelette with vegetables (broccoli, tomatoes, onions, bell peppers) | Oatmeal cookies (no sugar) a handful of dried fruit |
|
| 5 | Fruit salad dressed with natural yoghurt | Rice cream soup with vegetables | Cheese casserole. Fresh cabbage and carrot salad | A glass of kefir; 1 apple | |
| 6 | Millet porridge on the water | Vegetable casserole (zucchini, tomato, carrot, eggplant, egg) | A piece of boiled white fish with brown rice | Rice bread sandwich with salted trout and cucumber slice | |
| 7 | Rice porridge on the water | Omelette with a piece of baked chicken | Salad of fresh beets, cabbage and carrots and a piece of boiled beef | A glass of kefir; a handful of nuts |
Approximate diet for weight loss for a week
Proper nutrition recipes should include dishes that take 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 most useful breakfast is cereals cooked on water. Beneficial cereals include: Brown rice, buckwheat, oatmeal, barley, millet. You can supplement your morning meal with a boiled egg or a black bread sandwich with cheese or a slice of lightly salted fish.
- Lunch should be a balanced intake of proteins, fats and carbohydrates. Vegetable, fish or chicken soups can be the best solution. Days of 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 to take into account recipes that are easier for the body to eat. These can be vegetable salads, casseroles, vegetable stews with pieces of meat or seafood. A light dinner is the key to weight loss success.
- As a snack drink a couple of glasses of low-fat kefir a day. Also, fruits (in reasonable quantities), nuts and dried fruits will be an excellent solution.
- Adhering to proper nutrition, you can arrange weekly or 1 time in 2 weeks fasting days.
Approximate diet for weight loss for a month
When making a healthy nutrition plan for a month, you need to stick to general rules that form the daily diet. The recipes are the same, they are based on a combination of healthy products. The main thing to remember is that the result does not come instantly. You need to be patient and not deviate from the principles of proper nutrition. Only in this case, a slender figure will cease to be a dream, but will become a real reality. There is another helpful advice, which often helps to lose weight no less than recipes for healthy dishes: go grocery shopping on a full stomach.
Right snack options
These meals are equally important in the preparation of proper nutrition 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 supplemented 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 form delicious recipes sandwiches for weight loss. A glass of kefir contributes to the normalization of metabolism, so you should also pay attention to it. Such recipes do not require a lot of time to prepare them, but they can keep you from eating junk food.
Compliance with all the principles and conditions of proper nutrition with the help of weight loss recipes in conjunction with active physical activity will be the solution to the fight against overweight. At the same time, it is important to be patient and confidently go to the intended goal.
Salads for weight loss and their recipes for every day useful and needed.
But why limit yourself to greenery alone, if everyone has the opportunity to indulge in delicious, and most importantly, a variety of 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, even look through all kinds of publics with mouth-watering photos 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 are absolutely realistic to cook on your own without significant loss of time.
Diet dishes for weight loss for every day: incredibly tender soups
Liquid healthy recipes for every day for weight loss pleasantly warm and energizing.
In addition, food in this form is absorbed much easier. Do not deny yourself a delicious lunch even during the sublimation period.
Soup "Cheese Paradise"
- Processed cheese - 2 pcs.
- Carrot - 1 pc.
- Potatoes - 3–4 pcs.
- Greenery
- 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.
Halfway through, add finely chopped potatoes, your favorite spices and 50 grams of water to the pan. Lastly, pour the chopped cheese and herbs.
Mix thoroughly to a uniform consistency and let it brew well. This diet recipe designed for weight loss for every day weeks, children love it very much.
Soup "Tomato Fat Burner"
- Tomato - 6 pcs.
- Carrot - half whole
- Greenery
- Celery root - 1 pc.
- Onion - 1 head
- Oil
- Spices
Soup with tomatoes They are light and also a great weekday meal. Show attention to detail, and you won't have to suffer for a day from restrictions on deloading periods.
Salad "Sunny"
- Pineapple (fresh) - 5 pieces
- Chinese cabbage - small head
- Homemade yogurt - 4 tbsp. l.
- Corn (canned) - half a can
- Garlic - 1 clove
- Lemon juice
- Spices
Chop prepared cabbage and pineapple. Drain the juice, 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 want to cook for each food, because it is tasty and takes little time.
That in the conditions of the modern rhythm of life is irreplaceable.
Fried Cheese Salad
- Adyghe cheese - 200 gr.
- Salad (leaves) - 150 gr.
- Tomatoes (small) - 150 gr.
- Dijon mustard - 1 tsp
- Shrimps (peeled) - 150 gr.
- Olive oil
- Spices
- Lemon
Cheese plays a key role here, so deal with it first.
Cut it into small sticks and lightly fry on both sides. Chop the lettuce into small pieces, you can not bother, and tear everything with your hands.
Put 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
- Carrot - 1 pc.
- Nuts, raisins (optional)
Grate carrots and an apple on a coarse grater, and cut an orange into small cubes.
Season all this beauty with cinnamon, honey, nuts or raisins. Pour in the starter.
Salad "Beetroot"
- Rice - 150 gr.
- Beets - 300-400 gr.
- Greek yogurt - 3–5 tbsp. l.
- Zucchini - 1 pc.
- Oil (hemp or olive)
- Spices
Boil rice in lightly salted water, it will turn out about 200 grams. Season with oil.
Do the same with beets, grate, add yogurt.
Blanch thin strips of zucchini in boiling water, but immediately after that, cool them so that the color does not fade. Lay out the bottom layer of beets, gently tamping the rice on top.
Salad "Apple"
- Juicy apple - 1-2 pcs.
- Sweet pepper - 2 medium pcs.
- Sourdough - 4 tbsp. l. (without slide)
- Carrots - 2 pcs.
- Dill
Peel the apple from everything superfluous, cut into cubes. Grate the carrots, chop the pepper and dill. Pour everything with yogurt.
Tip: eat foods with a low GI (glycemic index), the effect of losing weight will be better. Apples, beets, cabbage are ideal.
Lenten dishes: lose weight at double speed
Do you think they can't be really tasty? Wrong!
These are the "cleanest" foods, prepared without a drop of excess fat.
Peppers stuffed "Vegetable"
- Carrot - 1 pc.
- Red cabbage - 150 gr.
- Tomato - 1 pc.
- Bulgarian 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. Two types of cabbage, carrots, one clove of garlic, chop salt and sprigs, then stuff pepper with mass.
For the sauce, grind the tomato, the rest of the garlic, salt, oil, spices. Mix everything well.
Lay out the prepared peppers and pour over the sauce.
Roasted Carrots with Lime Peel
- Carrots (young) - 550 gr.
- Lime zest - from 2 pcs.
- Garlic - 7 cloves
- Oil
- Sea salt
- Black pepper
- ground chili
Mix raw carrots with garlic, oil and seasonings. Fill the container with parchment and lay out the vegetables.
Bake until golden brown at 200°C. Then drizzle with lime juice.
stuffed mushrooms
- Brown rice - 3 tbsp. l.
- Champignons - 14 pcs.
- Sweet pepper - 1 small
- Onion - half head
- Sunflower oil
- Spices
Remove a leg from each mushroom, fry in a pan with butter on both sides.
Dip the resulting paper towel. Excess water should drain. Mushroom legs, onion, pepper chop and also fry.
Prepare the rice and add it to the composition, mix and stuff the mushrooms.
- Onion -1 pc.
- Mushrooms - 150 gr.
- Chickpeas (dry) - just over a cup
- Greenery
- Spices
Soak the legumes in the evening, and boil them in the morning. Peel the onion and mushrooms and fry with spices until golden brown.
Add chopped greens and chickpeas.
Citrus and almond salad "Rostok"
- Grapefruit - half a large
- Orange - one fruit
- Wheatgrass juice - half a glass
- Orange juice - half a glass
- Almonds - a handful of petals
Chop grapefruit and orange. Throw wheat sprouts into a blender and beat. Mix everything, sprinkle with almonds.
Tip: always boil chickpeas in several waters. It will have a pleasant aftertaste.
Desserts: little joys without extra centimeters at the waist
It is impossible to completely refuse deliciousness! There is nothing wrong with a little dependence on sweets, the main thing is to keep the inner "dragon" in check, giving preference to exclusively 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 put in the freezer until completely solidified (about 4 hours).
Do not leave overnight, fruits may freeze and lose their beneficial features 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 rest of the liquid and leave it on low heat.
Add all the remaining ingredients here, beat with a blender, arrange in molds and refrigerate.
After freezing, you can eat!
banana pancakes
- Milk - 50 gr.
- Banana - 3 pcs.
- Oatmeal - 100 gr.
- Salt - a pinch
- Oil - a few drops
Banana fritters are cooked almost without flour Mix milk, bananas, flour and beat everything well until smooth. Salt.
Get a "sour cream" consistency. Fry the pancakes in the usual way in a pan with a drop of oil.
Sweets "Raffaello"
- Cottage cheese (fat-free) - 200–250 gr.
- Almonds - 15–20 pcs.
- Honey - 3 tbsp. l.
- coconut flakes
Mix honey and low-fat cottage cheese together. Form balls, put a nut inside each.
After that, roll the sweets in coconut flakes. Let cool for about 2 hours.
Sweets "Incredible prunes"
- Bitter chocolate - 180 gr.
- Prunes (choose firmer) - 10 pcs.
- Walnuts - 70 gr.
- Lemon - half
- Raisins - 50 gr.
Do not be afraid of such high-calorie ingredients. This sweet is very satisfying and you simply cannot eat more than two sweets.
They are very useful and completely satisfy cravings for such products.
Wash prunes. Gently open each and place on a flat surface. In a blender, mix nuts, lemon zest, raisins. Prunes are stuffed with the mixture.
Melt the dark chocolate, dip each prune in it and put in a cold place for several hours.
Tip: madly in love with sweets? Replace cakes with dried fruits and the figure will thank you!
I bought an innovative refrigerator. I try to open after 18.00, and he says to me: "There will be a day and there will be food."
Actually it's just a joke.
Many people know that not eating after 6 is not an option.
To lose weight, you just need to correctly approach the diet, eat often and do not take long breaks. What would you like to eat to lose weight?
Diet 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 that doesn't make it tasty either. Stewed and baked dishes are much more interesting. In the arsenal of a slimming person, there should be the following devices: baking sleeves, foil, non-stick pans, molds, especially silicone ones. Also, a silicone mat will help out, to which nothing sticks.
Well, if you still need to cook something, then spices can be used to improve the taste. They do not have a high calorie content, and many even speed up metabolism. Leaders: Pepper different types, ginger, cinnamon. Based on them, there is even a fat-burning cocktail, the recipe for this diet for weight loss can be found below.
Sweeteners: yes or no?
Oh, how much controversy about sugar substitutes! Is it worth using them? In fact, sweetening foods saves a losing weight person from a breakdown. At any time, you can indulge in sweet tea, please yourself with a dietary dessert and not be deprived.
When choosing a sugar substitute, you need to give preference to natural products and do 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 cooked. They probably just don't know this easy, fast and diet recipe dishes for weight loss at home. Used chicken breast. But you can take a 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.
Cooking
1. Finely chop the cabbage, put it in a bowl and knead with your hands.
2. We twist the breast with the peeled onion, send it to the cabbage.
3. Salt, pepper, put the grated carrot and mix with your hands.
4. We 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 dish.
6. We rub the tomatoes, discard the skin and dilute with water. You can use any low-fat broth. The sauce is also seasoned with spices, but not much. Since most of it will be absorbed.
7. Pour dressing for cabbage rolls and put in the oven for 40 minutes. Cooking at 180°C. The dish does not need a side dish.
Liver pate - a dietary dish (recipe at home)
When you are on a diet, you really want to eat some sandwich. So it's not a problem! You can make a diet chicken liver pate, spread it on a whole grain slice of bread and satisfy your passion. And this pate can be used with vegetable or cereal side dishes.
Ingredients
300 grams of liver;
1 carrot;
1 onion;
1 boiled egg.
Cooking
1. Put the washed liver in a saucepan. Add peeled and chopped carrots, chopped large onions.
2. Pour half a glass of water and simmer for half an hour.
3. We take out the pieces of vegetables and the liver, put them in a blender. We put the spices and beat.
4. With the rest of the 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, it is not necessary to make the mass liquid.
Salad "Brush": a recipe for a dietary dish for weight loss at home
The famous salad recipe that effectively cleanses the intestines and, like a brush, sweeps everything unnecessary out of it. It can be used instead of dinner, but it is much more effective to do a fasting day.
Ingredients
1 beet;
2 carrots;
1 spoon of lemon juice;
1-2 tablespoons of olive oil;
300 grams of cabbage.
Cooking
1. Rub the peeled beets and carrots into strips, you can use a grater for Korean salads. We throw in a bowl.
2. Add shredded cabbage in the usual way.
3. Pour in lemon juice and knead with your hands. Instead, you can use Apple vinegar.
4. At the end, add olive oil and the brush is ready! It is 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 diet dish (recipe at home)
Jelly is an idea for those who cannot imagine life without sweets. The basis of this recipe for a dietary dish for weight loss at home is kefir. But you can also use low-fat yogurt. We do it with a sugar substitute.
Ingredients
500 ml fat-free kefir;
10 grams of gelatin;
2 tablespoons of cocoa;
A pinch of vanilla;
7 sahzam tablets (equivalent to 7 teaspoons of sugar).
Cooking
1. We combine kefir with a sugar substitute. You can also use liquid. Let it dissolve.
2. Add 40 ml of water to gelatin, and also leave for half an hour.
3. Put cocoa in kefir and beat with a whisk. Get a chocolate smoothie.
4. We dissolve the gelatin in a water bath, pour it into kefir and once again shake everything well with a whisk.
5. Now you can pour into molds / glasses / containers and put in the refrigerator for 3 hours. This jelly tastes very similar to soufflé, it can be consumed with tea or coffee.
Delicious muesli: a recipe for a diet meal for weight loss at home
Oatmeal is a slow carbohydrate to eat for breakfast. They will give strength and energy for the whole day. But if you are tired of oatmeal, then you can make muesli. From this amount of products you get 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, seeds. But remember that they are quite high in calories.
Cooking
1. We wash the raisins, dry them with a towel and throw them into a bowl.
2. Add oatmeal, chopped nuts and put a spoonful of honey. If it is sugared, then you need to melt it.
3. And now we dip the handles and rub the honey well with the rest of the ingredients.
4. Put on a baking sheet covered with a silicone mat. We make a layer no more than a centimeter.
5. Fry until golden brown.
6. When the muesli has cooled down, pour them into an airtight container. They are wonderfully stored 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 losing weight people. But chewing dry breast is dry and tasteless. Whether it's white meat in kefir, baked in the oven!
Ingredients
1 breast (from one chicken);
Salt pepper;
2 cloves of garlic;
200 ml of kefir;
1 spoon of oil.
Cooking
1. We 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, chopped garlic.
3. Fill 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 over a couple of times.
4. Lubricate the form with oil, spread the breast, pour the kefir dressing and into the oven!
5. Bake for about 35 minutes, optimum temperature 180.
Salad with squid: a recipe for a diet dish for weight loss at home
A variant of a protein salad with herbs and tomatoes, which will be an excellent dietary dinner.
Ingredients
1 squid;
2 tomatoes;
1 bunch of greens;
1 clove of garlic;
2 boiled protein;
0.5 tablespoons of lemon juice or vinegar;
1 spoon of olive oil;
Salt pepper.
Cooking
1. Boil the cleaned squid carcass for 4 minutes in boiling water. Cool and cut into strips.
2. Add tomatoes, which are cut into slices.
3. We cut the squirrels as it will turn out. But we try to make a semblance of a straw.
4. Put greens, 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 variant of tomato soup with chicken broth, but you can also cook a vegetarian dish.
Ingredients
500 ml of broth;
100 grams of carrots;
100 grams of onion;
150 grams of cabbage (any);
2 cloves of garlic;
300 grams of tomatoes;
A spoonful of butter;
Cooking
1. Cut the peeled onions, chop the carrots. Fry in a frying pan in a hot spoon of oil, it is better to take olive oil.
2. We make a cut on the tomatoes, pour boiling water for a minute, then rinse cold water. Remove the skin, cut into cubes and send to the fried vegetables. Simmer for 5 minutes.
3. Put the broth on the stove, salt.
4. Cut the cabbage, add to the broth. Followed by diced bell peppers. Cook vegetables until soft.
5. Put the tomato mass in a saucepan, boil for a minute.
6. Put chopped garlic, spices, herbs, let it boil and turn it off.
Fat-burning cocktail: a recipe for a diet meal for weight loss at home
In fact, no product can burn fat. But there are spices that will help push the weight when stagnant. This cocktail is recommended to use to speed up the metabolism or protracted plateau. Better to drink at night.
Ingredients
200 ml of kefir;
1/3 tsp dry ginger;
1/3 tsp cinnamon;
A pinch of red pepper.
Cooking
1. Put all the spices in kefir, shake well with a fork. Let's stand for 10 minutes.
2. We drink in the evening an hour before bedtime and go to bed.
3. Instead of kefir with these spices, you can also brew herbal tea, but not green. Otherwise, sleep will not come tonight!
Sugar substitutes have specific flavors. And in order 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 unloadings 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. Check out the calories! And choose: a handful of seeds or a portion of barbecue.
