Zucchini is a low-calorie, medicinal and inexpensive product that is most often used for dietary nutrition. It contains mineral salts, which are very important for the chemical processes occurring in the human body during the absorption of food. In addition, the vegetable contains vitamins and microelements, a small amount of organic substances with acidic properties.

You can prepare a wide variety of dietary dishes from zucchini, the main thing is that they are always fresh and the seasonings for them are natural. But before you try this diet, consult a specialist.

The product has almost no contraindications. But it is still not recommended to be consumed raw by those who suffer from stomach ulcers and gastritis, as well as if there are disorders of potassium metabolism in the body.

Useful and healing properties of zucchini

• Zucchini affects the functioning of the stomach and intestines, but do not irritate the mucous membrane of organs, improves liver function.
• Has healing properties, mild diuretic effect, restores healthy intestinal microorganisms, improves the process of protein absorption.
• The product removes excess fluid from the body, salt, “bad” cholesterol, toxins.
• Zucchini is useful for food poisoning, It is recommended to include them in the diet as much as possible.
• You should also eat vegetables for cholecystitis., which helps remove bile during stagnation.
• Vitamins and antioxidants support and improve the immune system, slows down the aging process.
• The content of potassium, iron and magnesium ensures the prevention of cardiovascular diseases. And in hot weather, manganese and vitamin C help hearts to withstand the heat.
• For arthritis, zucchini helps remove salt deposits, cleans joints.
• Helps get rid of cellulite.
• Masks made from marrow and zucchini juice lighten the skin, promotes its rejuvenation.
• Eating zucchini reduces allergies.
• Zucchini seeds are also beneficial, which contain healthy fat for removing worms.
• Zucchini is very healing for those who suffer from diabetes., since it contains organic carbohydrates and fats that are valuable for them.

Regular consumption of vegetables will improve your health, increase the body's defenses, and prevent the development of many diseases, including the development of cancerous tumors.

Dietary zucchini dishes

You can cook almost any dish with zucchini - pies, casseroles, cold appetizers, hot salads.

Zucchini soup

To prepare dietary soup with zucchini you need to take:

• young vegetables
• vinegar (from apples)
• vegetable broth
• ginger, spicy herbs
• egg white.

1. Chop the vegetables, add apple cider vinegar and simmer for 10 minutes.
2. Heat the flour in a frying pan, pour in the broth, add the zucchini and onions and cook over low heat until tender.
3. Boil an egg, chopped white, mix with ginger and herbs. Add to soup and leave for 5-12 minutes. Ginger and vinegar also help in weight loss.
4. If your weight does not exceed the permissible limits, you can prepare zucchini soup with processed cheese.

First course with zucchini and oatmeal

Required Products:

• chicken or turkey breast
• zucchini
• cereals
• onion, water.

If there is a skin on the meat, it must be removed and cut into pieces. Add onion to boiling water with breast. Then remove the meat, add chopped zucchini and oatmeal. Cook for 6-8 minutes. Season to taste with herbs, pepper, and spices.

Soup with mushrooms and zucchini

Required components:

• chopped zucchini and mushrooms (champignons)
• boiled rice (unpeeled)
• onions, carrots
• low-fat sour cream or yogurt, olive oil.

Sauté onions and carrots in oil for 3-4 minutes, add mushrooms and simmer for 1-2 minutes. Pour in the broth and cook until the vegetables are ready. Add rice. When serving, add dill, parsley, sour cream.

Olivier with zucchini

For the salad you will need:

• zucchini, carrots
• 2-3 small pickles
• poultry or ham
• celery, green peas (frozen)

Slice the zucchini and bake. Boil the meat with lemon juice. Chop all the vegetables, add peas and mix.

For dressing, take low-fat sour cream, yogurt, mustard, salt, pepper. Mix all ingredients thoroughly or beat with a blender. Dress the salad.

Steamed zucchini fritters

You need to take:

• large zucchini and onion
• 2-3 eggs
• soda, flour (200-250 g), seasonings
• vegetable oil, bread crumbs.

Add eggs, flour, onion, soda to the grated zucchini, mix the dough and keep it on the steamer for 7-11 minutes. Then fry the pancakes in oil. Place on parchment paper to drain the oil. You can serve these pancakes with diet sauce.

To prepare it take:

• low-fat yogurt
• garlic and herbs.

Mix everything well.

Zucchini with marinade

Very subtle cut 1-2 fresh young zucchini. From 1 tbsp. spoons of balsamic, 2 tbsp. Mix the sauce with a tablespoon of vegetable oil and a little pepper. Pour over vegetables, stir and refrigerate for 1.5-3 hours.

Diet zucchini stew

Required Products:

• 500 g zucchini and eggplant
• 3-4 tbsp. spoons of low-fat sour cream
• 2 eggs, breadcrumbs (2-3 tablespoons)
• spices

Preparation:

1. Wash the vegetables, cut them, place them on a baking sheet and bake in the oven.
2. Beat eggs with sour cream, add crackers, herbs and beat everything well. Pour over the vegetables and bake until done.

Baked zucchini dish “Boats”

Take young zucchini, carrots, kohlrabi, tomatoes, garlic, spices, cheese, salt, olive oil.

Cooking steps:

1. Wash the zucchini, cut lengthwise, remove the middle. Finely chop the pulp.
2. Vegetables also cut. Chop the garlic and onion and simmer in oil. Mix with vegetables and simmer for a few more minutes.
3. Wash and chop the greens. Add to stewed vegetables. Place the vegetable mixture into the prepared zucchini “boats”. Place chopped cheese on top. Place in preheated oven for 25 minutes.

Casserole with zucchini

Required ingredients:

• zucchini (1 kg), onion (1 pc.), greens
• eggs (3 pcs.), flour (3 tablespoons), vegetable oil
• pepper, salt to taste.

Preparation procedure:

1. Prepare a puree of zucchini and onions (grate on a fine grater or pass through a meat grinder). Place in a sieve and let the liquid drain.
2. Boil 1 egg and finely chop. Add to zucchini puree. Add herbs, 2 raw eggs, flour, salt, pepper and mix.
3. Place the mixture in the pan and bake in the oven for 45-50 minutes.

You can sprinkle the top of the casserole with any grated hard cheese, add various vegetables (bell peppers, tomatoes, boiled potatoes, green beans), cottage cheese.

Porridge with zucchini

For this dish you need to take:

• half zucchini
• 0.5l milk
• 150 g rice
• carrots, onions, mushrooms, herbs, salt, pepper.

Preparation:

1. Finely chop or grate some of the vegetables and place in a saucepan with a thick bottom.
2. Place washed rice on top and another layer of vegetables.
3. Pour hot water, add salt, cook for 8-10 minutes, do not stir.
4. Carefully add milk and bring to a boil.
5. Sprinkle the finished porridge with herbs.

Dish of zucchini and tomatoes

Ingredients:

• tomatoes (1-1.5 kg), onions (2-3 pcs.), 500 g zucchini
• vegetable oil, cheese (120-140 g), salt pepper.

Cooking:

1. Wash the tomatoes, cut off the top and remove the center. Salt and pepper.
2. Finely chop the peeled zucchini from the skin and seeds and fry with onion and butter.
3. Stuff the tomatoes with the mixture, sprinkle with grated cheese and place in the oven for 15-20 minutes.
4. The dish can be eaten on its own or served as a side dish.

• For preparing dietary dishes It is recommended to take only young fruits from zucchini.
• It is advisable to take zucchini with dark green peel. It contains about 80% of useful substances, so it is not recommended to remove it before cooking.
• If you are steaming or stewing, then you need to add less water, then the zucchini will release more nutrients.
• Zucchini can be combined with other products: eggs, fish, meat, and other vegetables.
• It is not recommended to fry zucchini too much. It is best to stew them in their own juice.

Is it possible to lose weight on zucchini?

On a zucchini diet, you can get rid of 2 to 6 kg of excess weight without harm to your health. The vegetable is low in calories, rich in potassium, calcium, iron, sulfur, phosphorus, magnesium, and vitamins.

It is very good to use raw fruits to lose extra pounds, which also perform other useful functions:

• cleanse blood vessels and eliminate excess cholesterol
• restore water-salt metabolism
• removes excess fluid from the body, fights cellulite
• In addition to weight loss, eating zucchini normalizes the gastrointestinal tract, strengthens the heart muscle, and helps in the treatment of diabetes.

The duration of such nutrition is 1-4 weeks, once a year. But it is advisable to add zucchini to your diet throughout the year. The diet is not balanced, and the body requires other nutrients necessary for normal functioning.

The diet is well tolerated, as it is tasty, healthy and completely safe for health.

Fasting diet rules

The zucchini diet is very popular and widespread.

For weight loss to be effective, you must adhere to some rules:

• It is best to follow the zucchini diet at the end of summer.- in the fall.
• Since zucchini is a low-calorie product, you can eat up to 1.5 kg of it per day. In this case, extra pounds will not appear. The more zucchini you eat, the more weight you lose, so you don’t need to limit yourself.
• The portion should be small(300-350g), eat frequently (5-6 times a day), and under no circumstances feel hungry.
• If you are overweight, it is recommended to drink fresh zucchini juice.
• If you are following the zucchini diet, The consumption of sausage, smoked products, sweets, bread, alcoholic beverages, and coffee is prohibited.
• The diet requires compliance with the drinking regime. Liquids should be consumed up to 2 liters (water, herbal tea). You are also allowed to drink kefir and low-fat yogurt.

Types of zucchini diet

The zucchini diet does not provide for a strictly defined diet. An approximate menu for the day could be like this:

First dietary option:

1. First meal: any dish of zucchini and vegetables, green tea.
2. Next meal: apple or any juice.
3. Lunch: a dish with zucchini, boiled lean meat, green tea.
4. Afternoon snack: raw zucchini, carrot and cabbage salad, fresh apple juice.
5. In the evening you can eat dried fruits (prunes, dried apricots), tea or juice.

Another diet option:

1. In the morning, prepare a cabbage and apple salad and green tea.
2. At noon: baked zucchini, citrus fruits (tangerine, orange), tomato juice.
3. Lunch: diet dish of zucchini, fish, fruit, tea.
4. For an afternoon snack, have a fruit (kiwi) or juice.
5. Dinner: vegetable stew of zucchini and other vegetables, tea.

Third dietary option:

1. Breakfast: lean porridge (any), raw zucchini salad, tea.
2. Next meal: a piece of boiled meat, a slice of white bread, tea.
3. For lunch you can prepare zucchini soup, a salad of any fresh vegetables, and mineral water.
4. Dinner includes vegetable stew, any vegetable and kefir.

Fourth option:

1. In the morning, make zucchini pancakes and wild rose infusion.
2. Second meal: zucchini salad, any vegetable juice.
3. Lunch: bake fish and vegetables in the oven, mineral water or green tea.
4. For a snack, zucchini caviar, fruit juice.
5. In the evening, serve zucchini with mushrooms and mineral water.

A diet based on squash caviar is very effective. In a week you can get rid of up to 4.5-6 kg of excess weight. It is not necessary to cook many different dishes. It is enough to prepare caviar and combine it with other vegetables and products.

The results after the zucchini diet remain for a long time. But at the same time, it is recommended to maintain proper nutrition and not eat harmful foods.

Nothing signals the start of summer like a bountiful harvest of fresh, homegrown zucchini. This means it’s time to prepare zucchini dishes before the harvest begins to get out of control.

There are plenty of recipes for this versatile vegetable, from creamy lasagna to tempting pies.

Just don’t forget to pick zucchini from the garden in a timely manner before they become large, since the smaller the zucchini, the better.

4 recipes with zucchini in the oven

Zucchini dishes are allowed on almost any diet. By using one of the recipes for cooking this vegetable in the oven, you can prevent additional calories from entering the dish and preserve all valuable nutrients as much as possible.

French ratatouille

This is a classic French dish that takes a long time to cook over low heat, but thanks to this, it has a silky and juicy texture. It is best to cook it in a thick cast iron pan or frying pan.

So, you should collect the following ingredients:

• 4 tablespoons olive oil;
• 1 small onion, thinly sliced;
• 1 red bell pepper, divided into pieces;
• 1 large eggplant, finely chopped;
• 2 small zucchini, chopped into thin slices;
• 3 medium tomatoes, chopped;
• ¼ teaspoon ground pepper;
• 1 large spoon of red wine vinegar;
• 20 g chopped fresh marjoram.

Preheat oven to 425˚C. Heat 1 tablespoon oil in a large cast iron skillet over medium heat. Add onion, bell pepper and ¼ small spoon salt.

Simmer (10 minutes), stirring frequently, until peppers are soft and onions begin to brown. Remove from heat and carefully lay out the vegetables, like tiles, in this order: eggplant-zucchini-tomato. Drizzle them with 2 large tablespoons of oil and sprinkle with pepper and salt.

Place the pan in the oven and bake for about an hour until all the vegetables are softened. Then sprinkle the dish with wine vinegar, pour over the remaining oil and sprinkle with marjoram. Let cool for about 5 minutes and serve.

Ships

You will need 3 young zucchini, 1 carrot, 1 kohlrabi, 2 tomatoes, 2 cloves, spices, feta cheese (50 g), salt and olive oil.

• wash the zucchini, separate them lengthwise, take out the middle and chop it finely;
• chop the remaining vegetables, after which the garlic and onion are stewed in oil. Next, add the remaining ingredients and simmer for a few more minutes;
• The greens need to be rinsed and chopped, added to the prepared vegetables and mixed. Then fill the zucchini “ships” with the resulting mixture and sprinkle with cheese. Spread the zucchini over the baking sheet and place in the oven for 25 minutes.

Zucchini Casserole with Chicken

To make the casserole, you will need:

• 1 chicken fillet;
• 1.5 kg of zucchini;
• green onions 15 g;
• 1 onion;
• 100 g feta cheese;
• 3 large spoons of low-fat sour cream and the same amount of vegetable oil;
• 10 g basil;
• 20 grams of fresh parsley;
• 10 g paprika;
• 10 g turmeric;
• 2 eggs;
• flour 80 gr.

Cut the chicken meat into pieces. Sprinkle with seasoning and fry for 5 minutes in a pan with a spoonful of oil. Then take the greens and chop them into small pieces, pass the cheese through a grater. Place all the products in a deep container and add the chicken there and stir.

In a special bowl, combine eggs, sour cream, salt, spices, flour and pepper, pour in the remaining oil and beat everything with a mixer.

Bake for 40 minutes at 180˚C.

Watch your figure, but have a sweet tooth? Find out which ones will not only not interfere with weight loss, but can also benefit your body.

Zucchini baked in breading

1. You need to take 3 young zucchini, cut them into 1.5 cm slices. And then form them into cubes.
2. In another bowl, combine 2 eggs and a clove of garlic, stir well.
3. Using a fine grater, chop the cheese (80 g).
4. In a special bowl, combine cheese with a small amount of Italian herbs seasoning. Add breadcrumbs (100 g) and a little salt there.
5. Cover the surface of the baking sheet with baking paper and place the zucchini sticks on it. Each piece must first be egg-coated and then breaded.
6. Bake for only 15-20 minutes.

3 delicious zucchini dishes in a slow cooker

Any dish prepared using a slow cooker will be more dietary and healthy. If you prepare zucchini recipes in it, then you can safely count on improving your body’s health and quickly reducing your overall body weight.

Vegetable stew

The cooking time for this stew in a slow cooker is 45 minutes.

1. First you need to take a carrot (2 pcs) and an onion (1 pc), peel and chop them. Place the vegetables in the multicooker bowl, pour in 2 tablespoons of vegetable oil and set the “Fry” mode for 10 minutes.
2. At the same time, you need to deal with the zucchini (1 piece), cut it into cubes, do the same with the bell pepper (2 pieces) and chili (1 piece). The peppers are first cleared of seeds and washed.
3. After slicing, place the pepper in a slow cooker and set the “Stew” mode to cook for another 10 minutes.
4. Now you can move on to tomatoes (3 pcs). Initially, they should be peeled, and then cut into squares and sent to the rest of the vegetables.
5. All products must be salted and peppered as desired, then mixed and the stewing extended for another 10 minutes. After the readiness signal, take out the multicooker bowl.
6. The dish can be seasoned with chopped garlic (2 cloves) and dill.

Vegetable stew

1. Assemble a set of products: 2 pieces of zucchini, 1 eggplant, 1 onion, 1 carrot, 2 bell peppers, 2 tomatoes, 5 grams of salt, 3 cloves of garlic, spices and herbs to taste.
2. Start with zucchini; if the zucchini is young, you don’t have to get rid of the skin, but if it’s old, then it needs to be removed.
3. Then the vegetables are cut in a way convenient for you. Next, they are sprinkled with salt and left for 15 minutes so that unnecessary juice and starch are separated from the zucchini.
4. Place zucchini in a slow cooker.
5. Be sure to peel the eggplant, cut it and soak it in water for 30 minutes to get rid of its characteristic bitterness. After this time, drain the water and place the eggplants in the same multicooker bowl. Do the same with carrots and all other vegetables.
6. Before cooking, you should salt the vegetables and sprinkle them with spices, then close the lid and put it on the “Stew” mode. Set the time to 40 minutes, without adding any water or oil.
7. After the beep, add chopped herbs and garlic to the vegetables.

Stuffed zucchini

Gather the necessary products:

• zucchini – 2 pcs;
• onion – 1 piece;
• tomatoes – 2 pcs;
• minced meat – 200 gr;
• hard cheese – 50 g;
• sour cream – 20 gr;
• optional.

Combine the minced meat with pre-chopped tomatoes, onions, sour cream and spices.

Knead to obtain a uniform viscous structure.

Cut the zucchini into wide pieces and remove the core to form a “barrel” shape.

Place minced meat in the hollow place, place the zucchini in the multicooker bowl and sprinkle the top with cheese.

The dish is prepared within half an hour in the “Baking” mode.

4 simple zucchini dishes in a frying pan

There are many ways to deliciously prepare low-calorie zucchini. Frying it in a frying pan is one of the methods of heat treatment of a vegetable. Don’t be scared, this process doesn’t take much time, and the crispy crust looks very appetizing.

Zucchini fritters

1. Young zucchini (3 pieces) are grated on a medium grater and left in the same bowl for a while until the excess juice drains. Then this juice is drained, and you need to add flour (50 g), beat in 1 egg, salt and pepper to taste.
2. It is advisable to add a little parsley or dill to the mixture for flavor, then beat the mixture.
3. Next, you should take a frying pan, set it on the fire and warm it up thoroughly. After adding a small amount of oil, spread the dough, forming medium-sized pancakes. Fry until done.
4. A special dressing is prepared for them: add chopped garlic cloves to 20 grams of sour cream, lightly salt and add chopped cilantro, stir all ingredients.

Pancakes

1. Grate all the zucchini (450 g) on ​​a fine grater and drain off the excess liquid.
2. Beat in 3 eggs, add 300 ml of kefir, 6 grams of salt and beat.
3. Throw in the chopped parsley and slowly add the flour (350 g).
4. While mixing, form pancake dough.
5. Add baking soda (0.5 small spoon), mix again and let stand for 20 minutes. Then start frying the pancakes.

Zucchini with a hint of balsamic

1. Chop zucchini (2 pieces) into slices. Sprinkle them with garlic powder, Italian herbs and salt.
2. Heat the grill pan over medium heat and grease the grate with olive oil.
3. Each side of the zucchini is fried for 4 minutes, resulting in a characteristic brown hue.
4. Next, apply balsamic vinegar to each slice with a brush and continue heat treatment for another minute.
5. Now they can be removed from the stove and served immediately.

Zucchini in sour cream sauce

1. This simple recipe is prepared as follows: 2 zucchini are cut into circles 0.5 cm wide.
2. Mix some flour and salt in a plate. Roll each vegetable circle in a plate with flour and fry in a frying pan.
3. Next, take a large onion, cut it into strips, mix with a clove of garlic and also fry until tender.
4. Place the zucchini in the pan with the onions and form layers.
5. In a bowl, combine a glass of sour cream and 2 cloves of garlic, pour over the zucchini, cover with a lid and simmer for about 10 minutes.

4 quick recipes from fresh zucchini

Even ordinary fresh zucchini can be one of the components of a finished dish. Such recipes do not take much time, so they are very convenient in the summer, when you don’t want to overheat at the stove.

Fennel and zucchini salad

This healthy vegetable salad recipe tastes refreshing. You can serve it with chicken or add a hard-boiled egg to it. It can be prepared from the following components:

• 1 cup peas, fresh or frozen;
• 3 small zucchini;
• 1 medium fennel bulb;
• 2 cups watercress;
• 1/3 cup torn mint leaves;
• 3 large spoons of olive oil;
• 15 g lemon zest;
• 50 grams of lemon juice;
• ¼ small spoon of salt and the same amount of ground pepper;
• 2/3 cup feta cheese

So, if you need to use frozen peas, then they should be boiled in boiling salted water for 45 seconds. Then transfer it to a bowl of ice water until it cools completely and drain the water.

Thinly slice the zucchini and fennel bulb. Next, combine the peas, zucchini and fennel in a large saucepan with the watercress and mint.

Gently add the oil, lemon zest and juice, salt and pepper.

Combine with feta cheese and serve immediately.

Salad with zucchini and cabbage

1. This salad is very easy to prepare, you will need: white cabbage + carrots + cucumber + zucchini + various greens (more).
2. Separately prepare the sauce for the dressing; it should be sour, so oil mixed with lemon or orange juice is suitable.
3. The most important thing for a salad is to thinly slice the cabbage.
4. Cucumber, zucchini and carrots should be grated into strips using a special grater.
5. After this, all the products are combined in one bowl and seasoned with sauce and a small amount of salt.

Cauliflower salad

1. To make this salad, you should take: cauliflower, broccoli, zucchini, apple, chopped walnuts.
2. As for the sauce, a combination of mustard, honey and butter is better.
3. Cut all the vegetables into small pieces, compact them a little, then pour in the sauce and put in the refrigerator for 10 minutes.

Pickled zucchini

1. It will take 2 hours for these zucchini to become completely usable. First you need to prepare 4 medium-sized zucchini.
2. Then wash them, cut off the ends, and use a vegetable peeler to cut into thin slices. Salt the zucchini strips and leave for 30 minutes.
3. At this time, chop 4 tablespoons of dill or cilantro.
4. Now it’s time to prepare the marinade: vegetable oil (30 g), honey (20 g), vinegar (30 g), ground black pepper (1/4 small spoon). Beat all ingredients and add chopped garlic (3 cloves) to the sauce.
5. Next, drain the juice that the zucchini released, add dill and marinade, stir with a silicone spatula.
6. Refrigerate the zucchini for 2 hours, after which they can be served.

There is no need to look for intricate ways to lose weight without harming your health.

It is well known that zucchini dishes will not only help you lose weight, but will also help the body obtain nutrients. With low calorie content, these recipes will make you feel full and relieve hunger for a long time.

Forward to slimness!

Do you want to lose weight without dieting? Do you need help and moral support on your way to a healthy and slim body?

Then let's get acquainted :) My name is Daria Khimchenko and I am the author of the project and part-time certified nutritionist-nutritionist.

Vegetable season always encourages you to stick to a diet to lose weight. The affordable, easy-to-grow zucchini does not go unnoticed - it is an oblong vegetable of white, green or yellow color, with large seeds inside. You can eat it fresh, but it’s better to study simple and tasty healthy zucchini dishes undergoing heat treatment - this way the vegetable becomes tastier and softer.

Cooking zucchini does not take much time - until the vegetable is fully cooked, it takes no more than 20 minutes. But housewives' knowledge is limited only to frying zucchini rings in flour and using it in the form of cubes to prepare vegetable stew. Next, we will present in detail how to prepare zucchini for those who are planning to lose weight on a vegetable diet or proper nutrition.

To prepare it you will need the following ingredients:

• 2 small zucchini;
• one carrot and one sweet bell pepper;
• 2 tomatoes;
• bulb;
• 2-3 peeled cloves of garlic;
• sunflower oil;
• tomato paste;
• herbs and spices to taste.

Stewed vegetables cook quickly, which requires the following steps:

• Wash and peel all vegetables - zucchini, tomatoes, onion and garlic cloves if desired.
• Cut the zucchini and tomatoes into cubes, grate the carrots or also cut them into cubes, and cut the pepper into strips.
• If you don’t want to use onions, then it’s better not to discard them, but to grate them and add them later along with tomato paste.
• Pour a little sunflower oil into the frying pan - no more than two tablespoons.
• Gradually add all the vegetables and add salt. If the onion is diced, add it first, frying in oil until golden brown. And only then pour out the remaining vegetables.
• After simmering for 3-5 minutes, add tomato paste and grated onion if using the vegetable in this form.
• Season with salt and pepper again and add spices to taste.
• Simmer for another 10 minutes.

The finished dish is placed on a serving plate and decorated with herbs. It is recommended to add stew as a side dish to fish, meat or chicken. Zucchini does not need to be peeled and seeded if it is small in size. “Young” zucchini is much softer, and the existing fibrous core adds flavor to the finished dish.

Zucchini hemp with minced meat

You can whip up zucchini hemp not only for your diet, but also for the holiday table. The dish turns out nourishing and tasty.

• Rinse the zucchini and cut into rings 4-5 cm wide. If the vegetables are large, then reduce the height of the stumps to 3-4 cm. Use a spoon to remove the inside, leaving a thin bottom. The pulp is best used for filling.
• Next, carrots, pre-grated, and onions are fried separately in a frying pan in vegetable oil. 2-3 minutes after stewing, add the insides of the zucchini and minced meat. Everything is fried until almost done.
• Stewed vegetables with minced meat are placed in preparations.
• Place the hemp on a baking sheet lined with parchment and sprinkle it with cheese.

The hemp should be baked in the oven for about 30 minutes at 180 degrees. If necessary, increase the time.

Hemp can be placed on the festive table for guests as a snack. Garlic and other spices are added to the filling to taste.

Stuffed curd zucchini

The recipe for a quick preparation of a dietary dish with cottage cheese is as follows:

• The zucchini is peeled and cut into two pieces lengthwise. The core must be removed.
• Next, mix cottage cheese, herbs, chopped garlic (2-3 cloves), egg, salt and pepper to taste in a bowl.
• The mixture is placed in boats, after adding a little salt.
• Place the prepared boats on parchment paper on a baking sheet and place in the oven for 40 minutes at 180 degrees.

10-15 minutes before readiness, remove the dish and sprinkle with grated cheese; you can additionally sprinkle with herbs. The presented recipe has a minimum calorie content - only 50 kcal per 100 grams of the finished product.

Baked zucchini with sour cream and herbs

Oven-baked zucchini replaces stewed stew.

Preparing the dish is easy and quick if you follow the sequence:

• The zucchini is washed, peeled and cut into rings 1 cm wide. Sprinkle the workpiece with spices - salt, pepper, basil and others - and leave for 15 minutes.
• At this time, you need to prepare the sauce - mix a glass of sour cream and 2 eggs, chop the herbs, squeeze the garlic through a press. Mix everything thoroughly.
• Fry the zucchini in a frying pan in a small amount of oil until a crust forms.
• Place zucchini rings on a baking sheet in one layer, brush with sauce, repeat layers. Cover the entire contents of the baking sheet with the remaining sauce.

Bake the dish in the oven for 30 minutes; if desired, you can sprinkle with cheese 10 minutes before cooking.

Casserole with cheese

You can prepare dinner quickly and tasty if you use this casserole recipe.

To prepare, you need to do the following:

• Peel the zucchini and cut them into circles no more than 5 mm wide. Next, you need to boil the vegetable until half cooked - about 5 minutes.
• Remove the zucchini and leave to cool. At this time, prepare the sauce - pour 2 tablespoons of flour into a frying pan with butter. Add 2 eggs and a glass of milk. Mix everything thoroughly, salt and pepper.
• Grease a baking tray with olive oil and place the zucchini on it. In a separate bowl, mix 200 g of cheese and herbs, mix everything thoroughly until smooth.
• The cheese blank is placed on the zucchini and poured with the prepared sauce. Sprinkle with grated hard cheese.

Place the pan in the oven for half an hour. Simple recipes like these are great for dinner parties and are a favorite dish for vegetarians.

Zucchini pizza

If you are on a diet, you can make pizza without using dough using the following recipe:

• Grate the zucchini on a coarse grater and squeeze out the resulting mass. Add egg, herbs, salt, pepper and flour to it until it reaches the consistency of thick sour cream.
• Grease a baking tray with butter and spread the mixture.
• Next, you need to lay out the filling - it’s better to bake with chicken breast.
• Boiled fillet, chopped tomato, mushrooms if possible, place on the squash dough. Sprinkle with cheese.

Bake in the oven for 30-40 minutes or until done – check the condition of the cheese (it should be melted and toasted).

Frittata

If you are tired of the standard home-cooked omelet, you can make a frittata according to the following recipe:

• Fry onion, bell pepper, peeled and diced zucchini in vegetable oil. Salt and pepper everything.
• In a separate bowl, mix 3 eggs and half a glass of milk.
• Pour the contents of the bowl into the frying pan, pepper and salt.

Fry until the eggs are ready. You can add other vegetables to the frittata that your family likes.

Zucchini fried with soy sauce

A step-by-step recipe for a savory dish is presented as follows:

• Mix a tablespoon of starch in half a glass of water. Add 4 tbsp to the sauce. soy sauce, chopped onion, salt and a little ginger.
• The zucchini is peeled, cut into cubes and fried in vegetable oil until golden brown. Add chopped carrots and sweet peppers.
• When the zucchini is half cooked, add the soy sauce mixture. Simmer under the lid for 7 minutes.

Serve the presented dish with rice or other possible side dish. Preparation does not take more than half an hour.

Fried zucchini in batter

Cooking at home is always fun with new recipes. For example, zucchini in batter is great for dinner and a holiday table. Original sauces - garlic, soy - will complement the dish with sophistication.

Preparation occurs in the following sequence:

• Mix a glass of sour cream, egg, herbs, and 6 tablespoons of flour in a bowl.
• Zucchini is cut into rings up to 5 mm thick. They are salted and peppered.
• Next, heat a frying pan with a small amount of vegetable oil.
• Dip a circle of zucchini into the prepared batter and place it in a frying pan.

The presented dish is to the taste of even men, whose diet consists of a foamy alcoholic drink with all sorts of delicacies for this.

Cream soup

Dietary dishes include a huge number of soups, so you can’t do without puree soup:

• The zucchini is peeled and grated, placed in a saucepan and filled with water so that it covers the vegetable.
• Place the pan on the fire, add salt and pepper. Cook until mushy.
• Beat the contents with a blender, add herbs and a little warmed cream.

After thorough mixing, you get an excellent dietary dish that will appeal to everyone watching their weight.

Zucchini pancakes

Zucchini pancakes will replace the already boring dough pancakes.

Cooking occurs in the following sequence:

• The zucchini is grated, then squeezed out and placed in a colander - the juice should drain a little.
• Pour the zucchini into a bowl, salt and pepper it. Add one egg and flour until it reaches the consistency of dough for standard pancakes. Add a little cheese if desired.
• Fry the pancakes in a frying pan with heated vegetable oil.

Pancakes are served hot, but when cold, zucchini acquires a new taste, so it is also quickly eaten by the family.

Cake

Zucchini cake is an interesting and dietary dish.

It is easy to prepare in the following order:

• Grate the zucchini and squeeze out the juice. Next you need to add the egg and flour until it reaches the consistency of pancake batter.
• Bake the cakes in a frying pan with heated oil.
• Place the cakes on a plate to cool, having previously prepared a sauce from natural yogurt, herbs, grated cheese and garlic.
• Grease the cakes with sauce, sprinkle with herbs on top.

Additionally, you can prepare carrot and onion cakes - mix carrots and onions with egg and flour. Bake the cakes and leave to cool. Fold the cake, alternating layers.

Crispy sticks

Crispy sticks can be placed on a holiday table or for guests who come with beer.

Preparation involves the following steps:

• Zucchini is cut into bars no more than 1 cm thick. Then the zucchini must be placed in a plate with vegetable oil and kept in it for about 20 minutes. Salt and spices are first added to the oil.
• Take out the bars and dip them in breadcrumbs.
• Place the workpiece on a baking sheet with parchment paper.
• Place in the oven for half an hour.

You can add various spices to the oil that will suit your family's taste.

Marinated zucchini

Pickle lovers can replace the usual cucumbers and tomatoes with zucchini.

To do this you need:

• Cut the vegetable into slices, sprinkle them with salt and leave for half an hour.
• At this time, prepare the marinade - mix 2 cloves of chopped garlic, herbs, pepper, 2 tablespoons of table vinegar, 6 tbsp. l. vegetable oil and 2 tbsp. l. honey
• The resulting juice is drained from the zucchini and the prepared marinade is poured over everything.

The resulting mixture must be placed in the refrigerator, covered, and left overnight - this will be enough to obtain a lightly salted product.

Recipes for dietary zucchini dishes are presented in detail with photos so that they evoke appetite and a desire to cook something new and delight the family with delicacies. You should not give up zucchini, since this vegetable is available in the summer, contains a complex of useful vitamins and microelements, promotes digestion, and helps remove toxins and waste from the body.

If old dietary recipes no longer please you, and you haven’t yet come up with new ones, try introducing zucchini into your diet. This simple, healthy and at the same time absolutely dietary vegetable will fit perfectly into your weight loss menu and help diversify your diet. With this vegetable you can prepare not only side dishes, but even soups, pizzas, cakes, desserts and much more!

The main secret of this vegetable is its low calorie content. There are only 24 calories per 100 grams of this product! A pleasant addition is the high fiber content, which our body needs. In addition, zucchini perfectly fills you up, and you won’t feel hungry for a long time!

Zucchini pancakes pp

A simple and dietary dish that can be consumed both as breakfast and as lunch and dinner. The advantage of this recipe is that we will not use regular flour, which will significantly reduce the calorie content of the finished dish. You should also fry our dietary zucchini pancakes exclusively in a non-stick frying pan, without using vegetable oil. Remember - vegetables absorb oil very strongly, which significantly increases calorie content.

• 2 medium zucchini. It is advisable to take young vegetables, then there is no need to peel them and remove seeds. Grate on a medium grater and leave for a while. The vegetables will release juice, which will then need to be drained.
• 2 medium eggs.
• 8 tablespoons of oatmeal. In this recipe we replace flour with cereal. This way we will not only reduce the calorie content, but also make the dish even richer in fiber. You can use instant cereal.
• Any greens to taste. You can take green onions, parsley, dill, spinach - whatever you like. Finely chop.

Add eggs, cereal and chopped herbs to the grated zucchini. Stir and add your favorite spices. Fry on both sides.

Zucchini soup - dietary recipe

How to prepare diet soup? Very simple! To do this, you just need to follow simple rules:

• We prepare the soup not with meat broth, but with vegetable broth. Carrots, onions and a stalk of celery are ideal for this broth. Just clean and wash the vegetables, add water, add salt and black pepper and cook for about 20 minutes. We make an excellent base for any dietary soup!
• Instead of potatoes, which are quite high in calories, it is best to add zucchini to the soup! It is ideal for creamed soup.
• We replace heavy cream or butter, which are most often used for preparing such dishes, with a couple of tablespoons of any vegetable oil. Grapeseed or olive oil would be ideal!

Now that you know all the intricacies, let's move on to the fastest and simplest recipe:

• 1.5 liters of vegetable broth.
• 2 medium young zucchini. Wash, cut and cut into thin rings.
• Leek. It is this type of onion that will make the squash puree soup tender. Separate the leaves and cut into rings.
• 2 tablespoons grape seed oil.
• Salt and pepper to taste.

Place the oil and leeks in a thick-bottomed pan and fry a little. Then add the zucchini and fry a little more so that the vegetables release their juice. Pour in vegetable broth, add salt and pepper and cook for 20 minutes. Then beat with a blender.

Zucchini PP caviar - dietary recipe

Most people naively believe that when losing weight, you can include absolutely any vegetable caviar in your diet. Such beliefs are based on the fact that all vegetables contain a tiny amount of calories, which means the product itself will be exclusively dietary. Alas, this is not true. One of the ingredients for preparing vegetable caviar is vegetable oil, and the calorie content of this product is about 900 calories per 100 grams! During the frying process, vegetables absorb oil very strongly, thereby increasing the calorie content of the finished product. You need to treat vegetable caviar very carefully if you want to lose weight. If you buy ready-made caviar, be sure to study the label and choose the lowest calorie one. If you cook yourself, then the best way is to completely avoid vegetable oil! As a last resort, you can add one or two tablespoons to the finished product!

• 500 grams of zucchini. Wash and cut into cubes.
• 1 medium carrot. Wash and cut into rings.
• 1 medium onion. Clean and cut into rings.
• 2 medium tomatoes. Be sure to peel them. You can also use tomato paste instead of tomatoes.
• Salt and pepper to taste.

The cooking process itself is extremely simple. Place all the ingredients in a thick-bottomed pan, add salt and pepper and let it simmer. You will need about 40-50 minutes. Then we grind dietary pp caviar with a blender.

This dish can be used as a side dish for meat or spread on diet bread, then you will get a real snack.

Zucchini in the oven pp

If you don’t want to bother with any preparations, you can always cook the vegetables in the oven. This cooking method is one of the most dietary, as there is no need to fry anything in vegetable oil. The secret of this recipe is the diet sauce that we will use for the diet zucchini in the oven.

• 2 medium zucchini. Be sure to choose young zucchini, they are more tender and juicy. Wash and cut into rings.
• 150 ml natural yogurt. We will use it instead of fatty mayonnaise. 100 grams of this yogurt contains only about 70 calories, so you don’t have to worry about the calorie content of the finished dish.
• Any greens. Wash thoroughly and finely chop.
• Salt and spices to taste.
• 1 clove of garlic.

Prepare the sauce. Add herbs to the yogurt and squeeze out the garlic. Salt, pepper and mix thoroughly. Now mix the sauce with the zucchini and place it on parchment. Bake in the oven for about 15 minutes.

Zucchini casserole PP

Do you like casseroles? Alas, such dishes cannot always be included in your diet. The basis of many casseroles is potatoes and fatty meat, and cream, mayonnaise and other high-calorie dressings are used as sauces. But you can make a dietary casserole with zucchini, which is ideal for pp. You only need to know the following secrets:

• replace potatoes with zucchini. This way we will significantly reduce the calorie content of the finished dish.
• Instead of fatty meats, we use chicken fillet. Only 116 calories per 100 grams and you add a decent portion of protein to your diet.
• Instead of full-fat sour cream, cream or mayonnaise, we use natural yogurt.
• We use low-fat cheese. The fat content is no more than 23%. If desired, you can use feta cheese or cheese.

Now let's get started with our recipe:

• 4 medium zucchini. Wash, grate on a medium grater or grind in a blender. Be sure to remove excess water. Salt and pepper.
• 300−400 grams of chicken fillet. It will need to be passed through a meat grinder or chopped in a blender.
• 2 tablespoons of tomato paste.
• 4 eggs.
• 2 large onions. Finely chop.
• 100 grams of natural yogurt. You can use regular Activia without additives.
• 4 medium tomatoes. Wash and cut into thin slices.
• 100 grams of any type of low-fat cheese. Grate it.
• Salt and spices to taste.

First you need to fry the onions in a non-stick frying pan without oil! Then add the minced meat to the onion and fry it as well. Salt and pepper our minced meat, add two tablespoons of tomato paste and, stirring constantly, cook for another 3-4 minutes. Remove from heat.

Place one layer of zucchini in a baking dish. Place our minced meat on top, level it and place the last layer of zucchini. Place the tomato slices and pour the egg-yogurt mixture on top (beat in a blender with salt and pepper). Sprinkle with cheese and place in the oven for 35 minutes at 180 degrees.

Dietary vegetable stew with zucchini

Another common dish in the pp diet is stew. This is a universal dish, the recipe of which you can always change yourself, focusing on your taste preferences. The main ingredients of the stew are vegetables, in any quantity and in any proportion. To make this dish truly tasty and dietary, we recommend adding the following ingredients:

• Zucchini. If you are a fan of this vegetable, then be sure to add more zucchini to this recipe. Choose young fruits, they are more tender and juicy. You can replace zucchini with zucchini.
• Eggplant. These vegetables are also low in calories but rich in fiber.
• Tomatoes. They will add juiciness to our stew, this is especially true if you cook without adding vegetable oil.
• Bell pepper. You are guaranteed a delicate aroma and taste.
• Carrots and onions. This is a familiar and standard set for preparing almost any vegetable dish.
• Salt and spices to taste.

All vegetables need to be washed and cut into pieces. Place all the vegetables in a slow cooker, add salt and pepper. Set the “Quenching” mode.

Low calorie zucchini cake

If you want something new and unusual, you can always “bake” a zucchini cake. And although you will have to tinker a little with this recipe, believe me, the result is worth it!

• 3 medium zucchini. Wash and grate on a fine grater.
• 5 tablespoons whole grain flour. If you don't have one, you can always make oat flour. Simply grind oatmeal in a coffee grinder until it becomes flour.
• 2 eggs.
• 100 grams of any natural yogurt. You can also replace it with low-fat sour cream.
• 50 grams of feta cheese or any other soft cheese.
• Any greens you like. Finely chop.
• Leek. Cut into thin rings.
• 1 medium carrot. Grate on a fine grater.
• A little vegetable oil. 1 tablespoon is enough to fry vegetables.
• Salt and spices to your taste.

First, let's make the cake layers for our pp cake. Add eggs, flour, salt and pepper to the chopped zucchini. Mix everything and divide into three equal parts. Place the zucchini mixture in a frying pan and fry our cakes on both sides. We use a non-stick frying pan. You get three zucchini pancakes.

Now let's move on to our sauce: fry the onions and carrots in vegetable oil. Add feta cheese, herbs, salt, pepper and fried vegetables to natural yogurt. We change everything. We grease our cakes with dietary sauce and generously sprinkle with herbs on top.

Stuffed zucchini PP

Do you think it’s impossible to prepare a beautiful holiday dish that can be safely included in your diet? What about stuffed zucchini? This recipe is ideal for dietary nutrition, and the appearance of “boat squashes” will definitely delight the holiday table.

For this recipe you will need:

• 2 large zucchini. They need to be washed and cut into two parts. Using a boat, remove all the pulp, but do not throw it away, but put it in a separate container. We will need this dietary filling in the future!
• 4 chicken breasts. Wash and cut into small pieces.
• Natural yogurt or low-fat sour cream.
• Any spices and herbs to your liking.
• 30 grams of low-fat cheese. Grate it.

Mix pieces of chicken breast with zucchini pulp, generously sprinkle with your favorite spices and herbs. Salt and pepper. Now we fill our filling with natural yogurt or low-fat sour cream. Place the filling in our “boats”, sprinkle with cheese and place in the oven for 30-40 minutes. This is the perfect dinner or lunch that is low in calories but rich in protein!

Zucchini pp in a frying pan

What should you do if you want fried food, but you can’t use a large amount of oil due to your diet? If you want to cook pp fried zucchini, then you will need the following tips:

• Take a regular plastic bag, put already chopped zucchini slices there, add salt and any spices, as well as 1 tablespoon of vegetable oil. Close the bag and shake it thoroughly so that the oil saturates all the circles. Fry the zucchini in a non-stick frying pan over high heat!
• Another option is to use a grill pan. Then your zucchini will cook without adding vegetable oil. If you find this dish too dry, you can then spray them with a little oil or grease them. This way you can control the amount of oil used and add it to your daily caloric intake.

PP zucchini pizza

Do you love pizza, but you still can’t treat yourself to your favorite dish because of its high calorie content? There is a way out! You can make diet pizza using zucchini dough.

Classic pizza is prepared with wheat flour, which is the basis of this dish. But this makes pizza high in calories, because flour contains many calories, not to mention fast carbohydrates. We suggest making zucchini pizza! This way you can reduce the calorie content of the finished dish several times. What are the benefits of this pizza?

• you do not use a large amount of flour, since you are using a low-calorie vegetable as a base.
• you refuse fatty sauces and mayonnaise when preparing this dish.
• replace regular cheese with low-fat cheese. Any cheese with a fat content of up to 23% will do.
• use lean meats such as chicken or turkey.

This pizza could very well be your dinner or lunch!

• 1 large zucchini. If this is a young vegetable, then there is no point in peeling it. Wash and grate. Let it sit for a while so that you can drain off the excess water.
• ½ cup whole wheat flour. If you don’t have such flour on hand, you can grind oatmeal in a coffee grinder.
• 2 eggs. We will need 2 yolks and only one yolk.
• 1 chicken fillet. You can also use turkey fillet. Wash and cut into small pieces.
• 2 -3 medium tomatoes. Wash and cut into slices.
• 30 grams of any low-fat cheese. Grate it.
• Salt and spices to your taste.
• ½ teaspoon baking powder.

To the grated zucchini add one egg, any greens if desired, flour and baking powder. Salt, pepper and mix thoroughly. Our pp dough is ready.

Place the dough into the mold. You can lay parchment or a silicone mat. Grease the top of the dough with one yolk and lay out the tomatoes first, then the pieces of chicken fillet. Sprinkle with spices and place in the oven for 30 minutes (temperature 180 degrees). Then we take out our pizza, sprinkle it with cheese and leave it for another 10 minutes. Our dietary zucchini dish is ready!

Zucchini muffins in the oven for weight loss

If you haven’t decided on snacks yet, then we have a great option for you. This zucchini recipe is ideal for lunch at the office or on the road. Muffins are easy to prepare, and you always have the ingredients on hand.

1 large zucchini. Wash it, grate it on a coarse grater. Salt and leave for a while so that you can remove excess liquid later.

80 grams of flour. Since this is a recipe, we will use whole grain flour. You can mix different types of flour if desired.

Greenery. A couple of sprigs of your favorite herbs will be enough for this recipe. Finely chop.

Salt and spices to your taste.

Just mix all the ingredients and put the dough in the molds. Bake in the oven for about 30 minutes!

PP zucchini with cottage cheese

Another ideal recipe for proper nutrition and weight loss. You should also pay attention to this dish if you are having trouble getting the right amount of protein into your diet. In this recipe we will use cottage cheese, which is an ideal source of protein during a diet.

• 2 zucchini. Wash it, cut it into two parts and remove the core. Although we won’t need it in the recipe, don’t rush to throw it away. You can save it for making zucchini soup.
• 300 grams of cottage cheese. Since this recipe is dietary, we will use low-fat cottage cheese.
• 2 eggs.
• any greens you like. Dill goes perfectly with cottage cheese, but you can add whatever you like.
• 30 grams of cheese. Take low-fat cheese (maximum 23% fat) and grate it on a fine grater.
• garlic. For a more piquant taste, you can add a little garlic to the recipe.
• Salt and spices.

Mix cottage cheese with egg and chopped herbs. Salt and pepper to your taste. Squeeze out the garlic and grease our zucchini boats with it. Now fill them with filling, sprinkle cheese on top and put them in the oven for 40 minutes.

Zucchini diet

Such an abundance of excellent dietary recipes, of course, did not go unnoticed by diet lovers! Today there is a special zucchini diet that gives excellent results. The advantages of this diet are as follows:

• By introducing as much of this vegetable into your diet as possible, you automatically reduce the calorie content of your diet.
• The high fiber content cleanses the body of waste and toxins, and also improves the functioning of the gastrointestinal tract.
• this vegetable has a diuretic effect, which is important if you want to lose weight, because our tissues accumulate a lot of excess fluid.
• your diet becomes lighter, but at the same time varied, because you can prepare a lot of healthy and low-calorie recipes from this vegetable, as you can already see for yourself.

What to exclude from your diet:

• flour products. You will have to give up bread, pasta, buns and other baked goods.
• sweets - no cakes, pastries, sweets. This also applies to sweet carbonated drinks.
• Fried foods will also have to be excluded from your diet. You can bake, boil, cook in its own juice, stew. The only exception is frying in a non-stick frying pan without oil.
• fast food and unhealthy snacks. You will have to forget about eating at fast food places and give up various bars, crackers and nuts.
• ready-made sauces, mayonnaise, dressings. These are all sources of unnecessary empty calories that only increase the feeling of hunger.

What you need to include in your diet:

• zucchini. This will be the basis of your diet. This low-calorie product will need to be included in almost every meal - breakfast, lunch and dinner. An exception may be breakfast, and then if you simply have too much zucchini.
• vegetables. In addition to zucchini, it is also important to include other vegetables - eggplant, cucumbers, tomatoes, peppers, green beans, greens.
• lean meats. Be sure to watch your protein intake on your diet. Add lean chicken, turkey, veal or beef to your meal plan.
• Dairy products. Don't forget about dairy products - cottage cheese, kefir, natural yogurt, milk, low-fat sour cream.
• Cereals. This is the best source of slow carbohydrates. Buckwheat, brown rice, wheat and barley should appear on your table.
• Fruits. Give preference to green apples, peaches, apricots, and berries. But you should not overdo it, because fruits are a source of sugar, and therefore they also cannot be eaten in unlimited quantities.
• Water, herbal teas without sugar, green tea. Be sure to stay hydrated - drink at least 2 liters of water per day.

Thanks to the large number of zucchini recipes, following such a diet is easy. Here is a sample menu:

Breakfast

• pp zucchini pancakes with natural yoghurt + tea or coffee without sugar
• pp zucchini muffins + herbal tea without sugar
• oatmeal pancake stuffed with stewed zucchini + coffee or tea without sugar

Dinner

• vegetable pp zucchini soup+boiled chicken+green salad with olive oil
• PP zucchini stew with turkey + fresh vegetable salad
• Zucchini caviar + a portion of boiled buckwheat + a piece of chicken fillet

Dinner

• Baked zucchini with cottage cheese + a cup of low-fat kefir
• PP zucchini in the oven + boiled lean fish
• Stuffed zucchini with chicken fillet + fresh salad with olive oil.

As you can see, following such a diet is quite simple, especially if you really love zucchini and various experiments with recipes.

Be sure to try our recipes and practice proper nutrition without strict frameworks and restrictions!

Dietary dishes made from zucchini provide the body with vitamins and micronutrients. The vegetable also contains mineral salts necessary for normal absorption of food. Zucchini is widely used when following a strict diet.

Casserole with zucchini

Dietary zucchini dishes are prepared from a variety of ingredients.

You can make a delicious casserole using the following ingredients:

• 800 grams of zucchini;
• dill;
• 1 onion;
• flour (in the amount of three tablespoons);
• 3 eggs;
• 20 ml olive oil;
• salt.

The step-by-step recipe for making vegetable casserole is quite simple:

1. You need to make vegetable puree. At the same time, pieces of onion and zucchini are crushed with a blender.
2. One boiled egg is cut into small pieces and added to the puree.
3. Pre-chopped dill, flour, salt, two raw eggs, and a little pepper are placed in the dish.
4. The resulting mixture is transferred to a baking dish.
5. The dish must be baked in the oven for 35 minutes. After the casserole has cooled, sprinkle it with grated hard cheese.

Zucchini soup

Zucchini is also added to hot diet dishes for weight loss.

For example, an appetizing puree soup contains the following ingredients:

• 20 ml olive oil;
• 20% cream (0.2 l);
• 3 garlic cloves;
• 1 onion;
• 2 potato tubers;
• 1 carrot;
• 4 zucchini;
• 1 liter of veal broth;
• 10 croutons;
• salt and black pepper.

The cooking process is as follows:

1. Potatoes, carrots, zucchini, and onions are thoroughly cleaned.
2. In a separate frying pan with preheated oil, fry pieces of onion and garlic, crushed using a press.
3. Potatoes, carrots, zucchini are cut into neat slices. Simmer the vegetable pieces over low heat for 5 minutes.
4. After it you need to add the required amount of broth.
5. After this, you need to heat the cream.
6. The broth is poured into a separate container. Grind the vegetables in a blender to a puree consistency.
7. Pour cream and broth into the container with vegetables. The dish must be brought to a boil.
8. After this, the fire is turned off.
9. In parallel with preparing the puree soup, you need to fry the croutons in a separate frying pan.

Diet zucchini stew

To make zucchini stew, you need the following products:

• 500 grams of zucchini;
• 30 grams of low-fat sour cream;
• 500 grams of eggplant;
• 2 eggs;
• 20 grams of breadcrumbs;
• spices (to taste).

The stew is prepared in the following sequence:

1. First you need to wash the vegetables and cut them into small pieces.
2. Slices of vegetables are carefully placed on a baking sheet and baked in the oven.
3. After this, you need to beat the eggs with the required amount of sour cream.
4. Add greens and crackers to the resulting mixture. The resulting mass is thoroughly beaten and poured over the vegetables.
5. The stew is baked in the oven (until cooked).

Dukan muffins with zucchini in the microwave

To make muffins you need:

• 20 grams of oat bran;
• 1 egg;
• zucchini pulp (about 50 grams);
• 20 ml low fat milk;
• salt;
• ¼ teaspoon of baking soda.

Diet zucchini muffins are made as follows:

1. The vegetable pulp is placed in the oven for 10 minutes so that it becomes soft.
2. In a separate container, beat the egg until a thick foam forms. After this, you need to add bran, milk, salt, zucchini, and soda.
3. All ingredients are thoroughly mixed and the resulting mass is poured into small molds. Muffins must be baked in the microwave for two minutes.

Zucchini smoothie

Making a zucchini smoothie is a fairly easy task. You just need to grind the pre-prepared ingredients with a blender. In this case, you need to follow these simple recommendations:

You should not add salt to smoothies. In this case, some of the beneficial properties of the diet shake are lost.

You can make a smoothie using the following ingredients:

• 0.2 kg zucchini;
• 150 grams of cucumber;
• 5 grams of ground coriander;
• a pinch of ground red pepper.

The smoothie has a tart taste. The cocktail helps eliminate swelling and improves metabolism.

The method for making a zucchini smoothie is quite simple:

1. Zucchini is cut into 2 approximately equal parts. Using a spoon, carefully remove the vegetable pulp with seeds.
2. Cucumbers and zucchini are cut into small pieces. Slices of vegetables are placed in a blender bowl and crushed to a puree consistency.
3. Then you need to add the spices and beat the smoothie again.

Steamed zucchini fritters

Vegetables have a diuretic effect. Zucchini helps remove excess fluid and prevents premature aging. Steamed vegetable pancakes saturate the body with potassium and iron.

To make steamed pancakes you will need the following products:

• 1 zucchini;
• 2 small onions;
• 2 eggs;
• 250 grams of flour;
• a small amount of soda and breadcrumbs;
• olive oil.

Cooking method:

1. First, the zucchini is grated.
2. The resulting slurry must be combined with flour, onions, soda, and eggs.
3. You need to knead the dough, which needs to be kept in a double boiler for 5-10 minutes.
4. Next, fry the zucchini pancakes in oil. You can serve them with a small amount of diet sauce. This sauce is made from yogurt, garlic, and dill.

Diet recipe in the oven

You can prepare a delicious dish from the following products:

• 1 kg of tomatoes;
• 2 onions;
• 0.5 kg of zucchini;
• olive oil;
• a little cheese (about 120 grams);
• salt - to taste.

The step-by-step scheme for preparing the dish is as follows:

1. Wash the tomatoes and carefully cut off the tops.
2. Zucchini must be peeled and seeds removed. They are cut into small pieces, fried with butter and onions.
3. The resulting zucchini mixture is stuffed into the tomatoes.
4. The vegetables are sprinkled with grated cheese and placed in the oven for 25 minutes. Baked zucchini can be eaten both as a side dish and as a separate dish.