Excess weight is a common and big problem for our modern society. Just in order to get rid of this excess weight, you should not completely refuse to eat food or eat unappetizing foods. healthy foods. After all, you can lose weight deliciously and with pleasure. To do this, you just need to look through simple recipes for dietary main courses, recipes for dietary hot dishes, which are collected for you in this subcategory.

Dietary cuisine is a friend of those losing weight

Diet meals for weight loss are best option reset overweight while eating tasty and beneficial for the body. Such nutrition provides the body with the substances necessary for full functioning. The psyche will not be undermined, your health will be preserved, and the reduction in fat deposits will please you. The kilograms will slowly but surely melt away.

Wrong thoughts about dieting

In the minds of many people, diet food is absolutely tasteless food that has to be swallowed with great pain. This is a fundamentally wrong idea. Diet food involves a menu consisting of dishes with limited calorie content. Such food is not only healthy and tasty, but also provides true gastronomic pleasure.

Methods of preparing dietary dishes

Diet food somewhat limits the way you prepare food. Options that involve frying, including deep frying, are absolutely unacceptable. But modern kitchen appliances allow you to prepare gourmet dishes in other ways.

Very tasty and, moreover, can be prepared at minimal cost dietary dishes in a slow cooker. Products are mainly steamed and stewed. You can also diversify the menu with a variety of salads from fresh vegetables and fruits. With the right approach, delicious dietary dishes will make your table festive!

Salad Recipes

Salad "Freshness"

Efficient and delicious way get rid of extra pounds. A simple salad recipe for those who want to lose weight!

Ingredients:

• Beetroot - 200 Gr
• Carrots - 300 G
• Cabbage - 300 Gr
• Greens - - To taste
• Lemon juice - - To taste
• Olive oil - - To taste

Description of preparation:
1. Grate carrots and beets on a medium grater, finely chop cabbage and greens.
2. Mix vegetables, season with lemon juice and a small amount of water.
3. Leave the salad in the refrigerator for 30 minutes, then season with olive oil and eat. We don't add salt!
The weight loss salad is ready. Bon appetit!

Number of servings: 4

Salad "Pastel"

The magic salad cleanses your intestines of toxins like a broom! Hence the name. Tasty and healthy. Replace dinner with “Metelka” salad for 7-10 days, and you will noticeably lose weight.

Ingredients:

• Cabbage - 100 grams
• Carrot - 1 piece
• Apple - 1 piece
• Beetroot - 100 grams
• Sea kale - 100 grams
• Prunes - 50 Grams
• Lemon juice - To taste
• Vegetable oil - To taste

Description of preparation:

Grind all ingredients as desired. Mix in a large salad bowl and season with lemon juice and vegetable oil.
When you season, be sure to stir frequently. There are a lot of ingredients, the salad will be voluminous, but it is necessary that each piece is soaked in lemon juice and vegetable oil. Since these two products help digestion and breakdown of the product into useful microelements. Bon appetit.
Number of servings: 3-4

Ginger salad

This is an incredibly simple ginger salad recipe for weight loss that takes just a few minutes to prepare. The main highlight of the dish is the dressing. If you don’t have any of the ingredients listed, it doesn’t matter, you can always replace them with what you have on hand.

Ingredients:

• Carrots - 2 pieces
• Radish - 100 Gram
• Ginger root - 1 teaspoon
• Parsley - To taste
• Rice vinegar - 1 teaspoon
• Ground garlic - 1 pinch
• Olive oil - 2 tbsp. spoons
• Maple syrup - 1 teaspoon (optional)

Description of preparation:
1. First of all, wash and peel the carrots thoroughly.
2. All salad ingredients need to be chopped equally, but how is up to you. You can grate it, cut it into cubes or circles, for example.
3. Next, wash and chop the radishes.
4. Peel and chop the ginger root. It is he who promotes intensive weight loss.
5. Wash and dry the greens a little. In this case it is parsley, but you can use another one. Chop the greens and add to the salad.
6. There’s only one small thing left to do: ginger salad for weight loss at home needs to be seasoned. To do this, combine olive oil, rice vinegar, and maple syrup in a small container. Add ground garlic, ground pepper if desired, and a pinch of salt (during diets it is better to limit its use). Mix the dressing thoroughly.
7. Pour into salad, stir. That's it, the dish is ready to eat.

Number of servings: 2-3.

“Quick diet” salad

Today for dinner we have a quick diet salad made from a mixture of lettuce leaves and mozzarella cheese. Mozzarella has a lot of protein - 25 grams per 100 grams. Exactly what is needed. Unfortunately, like all cheeses, it is quite high in calories, usually 280-300 kcal per 100 g, depending on the fat content of the milk from which it was made. Look at the calorie content on the package, the less the better. We'll take a small piece to make dinner really light.

Ingredients:

• Salad mix “Rucola and radicchio” – 1 package 100-125 g.
• Mozzarella cheese – 50 gr.
• Sauce/salad dressing:
• 1 tbsp. spoons olive oil,
• half st. spoon lemon juice,
• 1 teaspoon French mustard with crushed grains (available in stores)
• 1 teaspoon balsamic vinegar.

Description of preparation:

1. Wash the lettuce leaves cold water and dry paper towel. If the mix is ​​in a sealed package, you can skip this step.
2. Tear the large radicchio leaves into small pieces and place them together with the curly arugula leaves on a serving plate.
3. Slice the soft Mozzarella cheese and scatter it on top.

Prepare the dressing:

1. Mix mustard, balsamic vinegar, lemon juice and olive oil.
2. Pour dressing over salad mix with soft cheese.

Serve immediately! You can have a salad at any time of the day. If you did everything correctly, such a dish will contain no more than 250 kcal.

Number of servings: 2-3.

Beef salad and bell pepper

Ingredients:

• beef meat - 200 g,
• fresh tomato fruits – 1 – 2 pcs.,
• fresh fruits of salad green pepper - 1 pc.,
• 1 head of purple salad onion,
• fresh favorite greens,
• sea ​​salt,
• ground pepper,
• olive oil - 3 tbsp. l.,
• mustard – 0.5 tbsp. l.,
• lemon juice - 1 tbsp. l.

Description of preparation:

1. Wash the beef thoroughly and cook in salted water until tender.
2. Cool the meat and cut into thin strips.
3. Peel the onion and thinly cut it into half rings with a knife.
4. Cut ripe tomatoes into slices.
5. Wash Bell pepper, cut it in half and remove the stem and seeds. Wash the pepper again and cut it into thin strips.

Making the filling:

1. To do this, mix olive oil, mustard and lemon juice in a bowl,
2. Add a pinch of salt and black pepper.
3. Mix all ingredients and season.

Serve the salad with beef and bell pepper immediately to the table. Bon appetit!

Number of servings: 2-3

Red bean salad with olives

A juicy and bright salad will not leave followers of a healthy diet indifferent!

Ingredients:

Description of preparation:

1. Cut the tomatoes and cucumber into quarters.
2. Drain the liquid from the beans, cut the onion into half rings, add olives.
3. Season with lemon juice, olive oil, pepper and salt.
4. Sprinkle with chopped parsley. Bon appetit!

Number of servings: 2.

First course recipes

Lentil soup with spinach

Everyone knows about the benefits of lentils, but freshly cooked lentil soup with spinach will quench your appetite and fill your stomach before you know it. The successful combination of lentils and spinach gives the soup a rich, characteristic taste.
Ingredients:

• spinach-120 gr.;
• a bunch of dill;
• celery root - 200 gr.;
• green lentils - 8 tbsp;
• onion - 1 pc.;
• sour cream-170 gr.;
• hops-suneli-10 gr.;
• carrot - 1 pc.;
• whey - 180 ml;
• salt, sugar;
• sunflower oil;

Description of preparation:

1. We wash the lentils. Having placed a saucepan (2 liters) on the fire and boiled water, add the lentils, reduce the heat and boil until half-cooked (no more than fifteen minutes).
2. Peel the carrots and cut them into small strips or three on a grater.
3. Chop the celery root.
4. Chop dill with parsley and spinach.
5. Cut the onion into half rings.
6. Heat the frying pan thoroughly. Place carrots, onions and celery in a hot frying pan, adding suneli hops to them, and fry until light golden brown.
7. Throw the vegetables into the pan with the lentils.
8. After pouring in the whey and sour cream, reduce the heat to maximum and cook for no more than ten minutes.
9. Salt, also add a little sugar to remove the sourness of the whey, add chopped herbs and stir the soup.
10. Let it brew under the lid, and pour into plates, season with sour cream and croutons or garlic bread

Number of servings:

Chinese soup with broccoli and fish balls

Chinese cuisine is famous for the fact that everything is prepared very quickly. This light Chinese soup with fish balls (mackerel) and broccoli, which takes no more than half an hour to prepare, is no exception.

Ingredients:

• broccoli – 250 g;
• fresh frozen mackerel – 300 g;
• bouillon cubes – 2 pcs.;
• leek – 30 g;
• chili pepper – 1 pc.;
• chicken egg – 1 pc.;
• sea ​​salt, spices to taste.

Description of preparation:

1. So let's start with the meatballs. Separate the mackerel fillet from the bones, remove the skin, chop the fish very finely or grind the minced meat in a blender, season with finely chopped leeks and red pepper, add a teaspoon of sea salt.
2. With wet hands, form small meatballs from the minced fish. Chinese cuisine is famous for its beautiful cuts and small but very beautiful culinary products. The meatballs need to be made no larger than a walnut; steam them for about 3 minutes.
3. Separate the broccoli into florets, steam for 5 minutes, making sure that the cabbage becomes soft but retains its green color.
4. Pour a liter of boiling water into a saucepan, add two cubes of chicken broth (you can replace it with regular chicken broth if you have a supply), add broccoli to the broth.
5. Add the prepared fish balls and the finely chopped green part of the leek leaves to the soup. Place the pan on the stove, bring the soup to a boil, and immediately remove from the heat.
6. Serve the Chinese broccoli and meatball soup hot.

Number of servings: 4

With celery soup

Soup helps normalize metabolism, and as a result, soup calories are quickly burned and the body is cleansed. Therefore, if you do not like diets, but want to lose weight, prepare dietary celery soup!

Ingredients:

• celery – 250 grams,
• carrots – 150 grams,
• tomatoes – 150 grams,
• onions – 1 pc.,
• cabbage – 250 grams,
• bay leaf – 2 pcs.,
• peppercorns – 4-6 pcs.,
• salt - to taste (if possible, it is better not to add it at all).

Description of preparation:

1. Peel the celery and cut into small cubes.
2. Peel, wash and finely chop the onions.
3. Peel and cut the carrots.
4. Wash and chop the cabbage.
5. Wash the tomatoes and cut into cubes.
6. Place all vegetables in a saucepan.
7. Fill with water, add bay leaf, peppercorns, salt and boil for 20-30 minutes until tender.

Number of servings: 6

Creamy baked pumpkin soup with garlic

Cream soup made from baked pumpkin with garlic is so aromatic and tasty that one serving is rarely enough. The secret of this pumpkin cream soup is in the special preparation of ingredients and a successful combination of spices. The finished cream pumpkin soup will turn out to be very rich in taste, which spices will help to enhance and grated ginger.

Ingredients:

• pumpkin – 400 gr;
• garlic – 3-5 cloves;
• carrots – 1 small;
• onion – 2 pcs;
• sweet paprika, ground black pepper – 0.5 teaspoon each;
• vegetable oil – 3 tbsp. l;
• sugar – 2 pinches;
• ginger (grated root) – 1-1.5 teaspoons;
• salt - to taste;
• water or broth (chicken, vegetable) – 1 liter;
• cream or sour cream, herbs - for serving soup.

Description of preparation:

1. We disassemble the head of garlic into cloves, without peeling it. We remove the pumpkin from the soft center with seeds, cut off the rind in a thin layer. Cut the pulp into small cubes or plates. Place in a baking dish or place on a baking sheet (it should be greased with oil). Place in a hot oven, where we bake the pumpkin and garlic for about 20 minutes (until the pumpkin is soft).
2. At the same time, we begin preparing vegetables for the soup. Cut the onions into four parts and chop into thin strips. Cut the carrots into small pieces.
3. Pour the oil into a saucepan with a thick bottom and heat it well. Throw in the onion, fry it a little until translucent, add two pinches of sugar so that the onion has a caramel flavor.
4. Add the carrots, stirring, fry the vegetables without changing color until soft.
5. Leave the carrots and onions to simmer over low heat and return to the pumpkin. Remove the pan from the oven and check the vegetables for doneness. Do not pour out the juice released from the pumpkin; it will also go into the soup. Let the garlic cool a little.
6. Add spices to carrots and onions, mix and heat until the aroma intensifies.
7. Add baked pumpkin to vegetables. Remove the husks from the garlic and add it to the vegetables as well.
8. Add water or broth, covering the vegetables. Salt to taste. Let the soup rise to temperature over low heat. As soon as it starts to boil, turn the heat down to very low. Cook the soup for 10 minutes until the vegetables are ready.
9. At the very end of cooking, rub peeled ginger root into the future cream soup. This is the case if no one objects to the presence of ginger in the soup. If someone doesn’t like it, it’s better to grate the ginger and add it individually to the plates when serving the soup.
10. Strain the soup through a colander. Grind the vegetables with a blender, if necessary (if vegetable puree very thick) dilute with broth. Pour the contents of the blender into a saucepan with vegetable broth and stir. Taste for salt and adjust the taste if necessary.
11. You can immediately add cream to the soup and heat it through (do not boil!) or put cream or sour cream in plates before serving. Sprinkle pumpkin cream soup with herbs, a pinch of spices and serve with croutons or crackers. Bon appetit!

Number of servings: 6

Recipes for hot meat dishes:

Delicious minced meat cutlets with buckwheat

If you don’t know what to cook from yesterday’s porridge, which obviously no one will eat, prepare cutlets with buckwheat and minced meat. A very tasty, economical and low-calorie dish.

Ingredients:

• boiled buckwheat – 1 tbsp.;
• minced chicken or meat (beef, pork or combined) – 400 g
• fresh or dried dill - 1 bunch
• selected chicken egg - 1 pc.;
• salt and pepper - to taste
• crushed crackers - for breading
• a little vegetable oil to grease the baking sheet.

Description of preparation:

1. Buckwheat must be cooked until ready. If you have already prepared buckwheat, then automatically skip this step. Wash the buckwheat thoroughly and sort it. Place it in a saucepan and fill it with clean water. Bring to a boil and simmer until tender, about half an hour or a little less. You also need to prepare minced meat if you have meat. Grind it in a meat grinder. It will be tasty and juicy if you take equal parts pork and beef. But minced chicken will also turn out appetizing and not dry. Then wash and chop the greens thoroughly. I used dill and green onions. But other types of greens can also be used.
2. Mix all prepared ingredients. Beat in 1 large chicken egg or two small ones. Add salt, pepper and garlic to taste. If you don’t have dried, you can use fresh, finely chopping it with a knife or passing it through a special press.
3. Mix the minced meat for cutlets with buckwheat. It should turn out homogeneous. Mix until it becomes more dense and does not fall apart when forming patties.
4. Form small balls and flatten them. But you can also make the traditional elongated cutlet shape. Roll them in breadcrumbs. Instead, you can use wheat flour or chopped oatmeal.
5. Line a baking sheet or baking pan with parchment. Grease it with a small amount of vegetable oil. Place cutlets with buckwheat. Preheat the oven to 180 degrees. Cook the cutlets in the oven for about half an hour (maybe a little longer).
6. To avoid burning, you can cover with foil and remove 7 minutes before the end of cooking. Then a golden brown crust will appear.

Number of servings: 2-3

Pork chops in the oven

I suggest you give up fried meat today and cook pork chops in the oven. A recipe with a photo will help you avoid difficulties in preparing the dish. Although they are very simple to prepare, and even a beginner can handle it.

Ingredients:

• pork loin or tenderloin – 500 g;
• wine, apple or balsamic vinegar - 5-6 tbsp. l.;
• ketchup or tomato sauce– 2 tbsp. l.;
• vegetable oil – 3-4 tbsp. l.;
• granulated sugar – 1 tsp;
• selected category chicken egg – 1 pc.;
• milk – 100-150 ml salt – to taste;
• ground black pepper - a pinch
• dried garlic - to taste
• crushed crackers (corn flour) - for breading.

Description of preparation:

1. To prepare chops according to this recipe, you need meat from the back of the carcass, that is, loin or tenderloin, with a little fat. The other part will make the chops a bit tough. Cut the pork into portions.
2. Gently pound each piece of pork with a mallet. To avoid tearing the chops, you can do this through cling film.
3. Prepare the marinade. Mix vinegar, ketchup or aromatic tomato sauce, sugar and vegetable oil. There is no need to add other spices and salt for now.
4. Stir. I used dark balsamic vinegar, so the marinade was quite dark. But this did not affect the excellent taste of the chops.
5. Place the meat in a container or bowl. Pour in the marinade and distribute it evenly over the chops. Cover the container with a lid or cover with film. Leave to marinate at room temperature for 60 minutes. And then put it in the refrigerator for another few hours or immediately start breading and baking.
6. Beat an egg into slightly warmed milk. Add salt and seasonings.
7. Stir until smooth.
8. Place breadcrumbs or cornmeal on a flat plate. Dip each chop into the milk-egg mixture and coat in breading.
9. Line a baking sheet or large baking pan with baking parchment. Grease with a thin layer of vegetable oil. Place breaded chops in a single layer. Bake in a preheated oven until done. First bake at a temperature of 220-200 degrees, after 10 minutes reduce the heat to 180 and cook for about 10-15 minutes.
10. Check doneness on the thickest piece of meat. If clear juice comes out when cutting, the pork chops are ready in the oven. They can be served.

Number of servings: 6

Meatballs with tomato sauce in a slow cooker

The dish is absolutely unpretentious, but it turns out delicious. I have no doubt that your family will ask for more.

Ingredients:

For the meatballs:

For the gravy:

• onions - 1 large onion;
• carrots – 1 pc. medium size;
• tomato paste (concentrated) – 40 g;
• salt - to taste;
• ground black pepper - to taste;
• ground coriander - a pinch;
• filtered water – 1 glass.

Description of preparation:

1. First you need to boil the rice. Rinse it thoroughly under running water cold water and boil until done. Or almost until done. The main thing is that the rice does not turn into porridge. Since a multicooker will be used in preparing the dish, you can boil the rice in it. Especially if you have a pre-installed program for cooking rice. Let the cooked rice cool slightly before adding to the other ingredients.
2. You will need a lot of onions so that there is enough for both the sauce and the meatballs themselves. Therefore, take either one large onion or a couple of small ones. Finely chop the onion and immediately divide it in half so as not to forget.
3. Wash, dry and chop a small bunch of fresh dill. Greens will make the meatballs taste more original.
4. Peel one or a couple (depending on how much you like this spicy spice) of garlic cloves and finely chop them. Or you can pass it through a special press.
5. Mix the rice chopped meat, chopped herbs, garlic, ground black pepper, salt, eggs. Knead the minced meat well and beat it so that the meatballs do not fall apart while cooking in the slow cooker.
6. Form meatballs from the minced meat. I make them in the form of small balls.
7. Roll them in a little flour. Grease the multivac bowl with vegetable oil. Set the “Frying” mode for 5 minutes. Fry the meatballs on one side for 2.5 minutes and the same on the other.
8. In parallel with frying, you can start preparing the sauce. Cut the carrots into thin strips or grate them on a coarse grater. There isn't much difference.
9. Mix it with the previously chopped onion. Add tomato paste, salt, ground coriander and pepper. If the paste is too sour, balance its taste with a small pinch of sugar.
10. Dilute the future sauce with water. Mix thoroughly.
11. Pour sauce over browned meatballs. Close the lid of the device. Select the “Extinguishing” mode. Cook the meatballs in the slow cooker with gravy on this program for 20 minutes.
12. When the beep sounds and you open the lid, you will have tender, tasty and filling meatballs with a rich tomato sauce.

Number of servings: 6

Chicken zrazy with mushrooms in the oven

The easiest way to prepare chicken zrazy with mushrooms is in the oven, so as not to use excess fats that are undesirable on a diet. You can complement the appetizing dishes with a vegetable salad and not worry about extra calories.

Ingredients:

• 1 large chicken fillet;
• 2 eggs;
• 1 pinch of salt and a mixture of peppers;
• 200 g champignons;
• 1 tsp olive oil;
• 1 onion;
• 30 g of low-fat hard cheese.

Description of preparation:

1. We wash the champignons and cut them into slices.
2. Cut the peeled onion into large cubes.
3. For 0.5 tsp. olive oil, fry the onion over high heat until golden brown, stirring constantly.
4. We add chopped mushrooms to the onion, add salt and pepper - the mushrooms will immediately give a lot of juice, without reducing the heat, stir them constantly until the moisture has completely evaporated.
5. Add finely grated cheese to the mushrooms and mix.
6. Chicken fillet pass through a blender and add salt.
7. Add a couple of eggs to the fillet and mix the finished minced meat.
8. Place a tablespoon of minced meat on a wet plate and put a little cheese and mushroom filling on top.
9. Cover the filling with another spoonful of minced meat, form a cutlet with wet hands, and then place it on a baking sheet covered with foil (grease the foil with 0.5 tsp of olive oil).
10. We repeat the procedure, laying out the zrazy at some distance from each other.
11. Bake at 200 degrees. After 25 minutes, the zrazy with mushrooms will be ready - they will turn pink on top and have a light crust on the bottom.
12. Serve zrazy hot; the dish goes well with a salad of fresh vegetables and celery.

Number of servings: 4-6

Fish recipes

Grilled mackerel in the microwave

If you need to prepare a dish, as they say, “on a quick fix", then grilled mackerel in the microwave, a recipe with a photo of which we offer, is just that. Grilling fish is quite easy and simple, and most importantly, very quickly. In addition, this is a fairly inexpensive dish, and today this is important for many families.

Ingredients:

• mackerel (large) – 2 pieces;
• lemon – 1 piece;
• any spices for fish (in this master class we used a mixture of salt, dried garlic, basil, white mustard, ginger, thyme, parsley and onion) - 1.5-2 teaspoons
• granulated sugar – ½ teaspoon
• salt – 1-2 pinches;
• ground black pepper – 1/3 teaspoon.

Description of preparation:

1. The mackerel must be rinsed under running water, the head cut off, cleaned and washed well from the inside. Mix all the spices in a bowl. Then generously rub the fish both inside and outside, and also sprinkle it with freshly squeezed lemon juice.
2. Leave everything for half an hour so that the mackerel is well marinated. Then place the fish on the grill.
3. Next, put the prepared mackerel in the microwave. Cook in super grill mode (double grill) until fully cooked.
4. After about 14 minutes, the mackerel grilled in the microwave will be ready and will have a barely noticeable wonderful crust.
5. Now you need to remove the mackerel from the oven and, before cutting it into portions, let it sit for just a few minutes.
6. Grilled mackerel cooked in microwave oven, ready!

The main and most important advantage of cooking fish using the grill method is that excess fat is removed during cooking, which allows this dish to be included in the category of dietary dishes. At the same time, the fish turns out quite juicy and tender. As a result, you and your family get a healthy, satisfying and low-fat dish with an unusual taste and a subtle aroma of seasonings.

Number of servings: 4

Steamed fish cutlets

This recipe can be safely classified as dietary; it is also suitable for children’s tables. Steamed fish cutlets – great way“unload” after the protracted holidays. Their nutritional value is quite high, but their calorie content is low. The ingredients were chosen this way not by chance. Since hake fillet is quite dry, you have to look for ways to make it juicier.

Ingredients:

• 2 fish (hake),
• 200 g salmon bellies;
• 1 chicken egg;
• 1 onion;
• 2 sweet peppers;
• 3 tbsp. flour;
• 0.5 tsp salt;
• spices;
• lemon and herbs - for serving.

Description of preparation:

1. Take two medium-sized hake carcasses and process them. Remove the skin, divide along the ridge line, and select the seeds.
2. Also peel the salmon bellies, check for bones, and cut them into pieces.
3. Place fillet pieces, salmon bellies, peeled and cut onion into several pieces into the bowl of a food processor. You can make minced fish using a meat grinder, electric or manual. Of course, a combine will save a lot of time and effort.
4. Add salt, spices and beat in a chicken egg. In general, it is better to break the egg into a separate saucer to make sure it is fresh. And then pour into the combine bowl.
5. Add sifted wheat flour to the bowl.
6. We begin to grind all the ingredients until smooth minced meat. Because of the bellies, it will take on a delicate pink tint.
7. Peel and rinse the sweet pepper, cut into small cubes. You can take fresh vegetables or frozen.
8. Mix the pepper pieces into the minced fish.
9. Line the steamer bowl cling film or foil - so that during steaming the juice does not flow out of the cutlets. With wet hands, form the cutlets and place them in the steamer. Cover and set the timer to 40 minutes.
10. After sound signal Carefully open the lid and let the fish cakes cool slightly. Then transfer them to a dish and serve with any side dish: vegetables, tomato rice, herbs.

Number of servings: 4

Salmon baked in batter
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Ingredients:

• Salmon – 500 g
• Sour cream – 50
• Chicken egg - 2 pcs
• Dijon mustard - 1 tsp
• Ground paprika - to taste
• Salt - to taste
• Ground black pepper - to taste

Description of preparation:

1. Cut the salmon into portions.
2. Season, add salt.
3. Prepare the batter. To do this, whisk eggs, mustard, sour cream, and spices.
4. Dip the fish pieces into the batter.
5. Place in a baking dish.
6. Bake at 190 degrees for 15-20 minutes.

The recipe for “Salmon baked in batter” is ready, bon appetit!

Number of servings: 2

Pompano fish with vegetables

Pompano fish is very similar to flounder and is also flat. This is where the similarities end. Fish on a bed of vegetables in the oven according to this recipe comes out juicy, soft, and does not have the smell of the sea, like mackerel.

Ingredients:

• zucchini 100 gr;
• 1 carrot;
• 1 pompanito fish;
• new potatoes 150 ram;
• vegetable oil - optional;
• black pepper;
• lemon;
• salt.

Description of preparation:

1. Without peeling, cut the young zucchini into rings.
2. We cut young carrots into wide strips; for this it is convenient to use a shredder.
   If the carrot is no longer young, grate it on a fine grater.
3. Pompano fish is similar in shine to herring - but it has no smell. Thaw it (you can completely), wash it and dry it with a paper towel.
4. Cut off the head with gills and gut it. To my surprise, the amount of giblets is minimal.
5. Cut the pompanito fish into large portions.
6. Boil new potatoes until half cooked, and regular potatoes until tender.
7. Stew the zucchini and carrots in a small amount of water, cool the vegetables.
8. Grease the mold with vegetable oil or pour in a couple of tablespoons of water.
   Place potatoes in the bottom of a baking dish and sprinkle with salt and freshly ground pepper.
9. Place a layer of zucchini and a layer of carrots. For beauty, roll the stewed carrots into rings; the taste does not change, but the appearance of the dish will immediately change.
10. Place fish pieces.
11. Sprinkle the fish with salt and pepper as desired.
12. Bake fish with vegetables for 25-30 minutes until cooked. If the skin of the fish can be easily pierced with a toothpick and broth flows out of the hole, the fish is ready.
13. Cut the lemon into rings and cut each ring.
    Place lemon between the fish pieces or on the pieces themselves.

Serve the fish exceptionally hot, with vegetable salad, hearty homemade bread or homemade pickles. Bon appetit!

Number of servings: 1

Culinary community Li.Ru -

Dietary recipes for weight loss

Soup for weight loss is a dietary dish for those who want to eat and lose weight at the same time. A simple soup for weight loss is not only light, but also tasty - it will make any diet a pleasure.

Salad "Brush" for weight loss

"Brush" salad for weight loss is an effective and tasty way to get rid of excess ingredients. A simple recipe for “Brush” salad for weight loss - a note for those who want to lose weight!

Okroshka is a light, nutritious, vitamin-packed soup that, moreover, helps you lose weight. excess weight. I love okroshka and in early spring I always go on an okroshka diet. By bikini season I lose 3-4 kg.

After reading the name of this soup, there should be no questions about its purpose. This celery soup recipe is to help those who are losing weight.

Proper nutrition is the key to weight loss and overall health. Onion soup for weight loss is a great example of something tasty and at the same time healthy dish, which improves metabolism and helps you lose weight.

If you carefully monitor your weight or are struggling with extra pounds, I offer you a very tasty, nutritious and low-calorie lentil soup for weight loss.

Anyone who is interested in diets has probably heard about cabbage soup for weight loss, which is credited with simply miraculous properties. I'll tell you how to prepare it.

I’ll tell you my little secret - a simple recipe for making lemon water for weight loss. Very delicious drink, which I drink every day. A good element of a diet for weight loss. Meet us! :)

Do you want to eat deliciously and not be afraid of extra pounds, or do you need to lose some weight? Then I suggest you great option - pumpkin soup for weight loss.

Celery with kefir for weight loss can be used on a kefir fasting day. If someone wants to lose weight, then they cannot do without fasting days once every four days. Celery is your helper!

Any woman would not mind losing a couple of extra pounds. Vegetable soup for weight loss will help you with this. However, it is not only healthy, but also very tasty - see for yourself!

The leader among jelly for weight loss! By losing weight with this jelly, you will not only lose excess weight, but also improve your health. So, let's prepare oatmeal jelly for weight loss!

This is a wonderful tasty and healthy soup with a minimum calorie content and maximum vitamin content. Well, if you are satisfied with your weight, then just prepare it for common benefit body.

As you know, pineapple is low in calories and delicious fruit. For a greater weight loss effect, you need to eat fresh pineapple for several days, “diluting” it with dishes containing canned pineapple.

This excellent soup will help you maintain your figure in good shape. In addition, it is perfect for a light lunch or dinner on a hot summer day, and it is also incredibly tasty and healthy.

Celery juice for weight loss is full of vitamins and minerals. And the body spends much more calories on its digestion than is contained in celery. The juice removes toxins and speeds up metabolism.

Are you losing weight? A recipe for tomato soup for weight loss is at your service. Using a minimum amount of ingredients, in a simple way, prepare a great soup - both tasty and useful for losing weight.

You can fight excess weight with beets very simply, and most importantly, without much harm to your health. Excellent on our menu today low calorie soup-vegetable and fruit puree - tasty and healthy.

I learned how to make pumpkin soup for weight loss from my friend in the fall, when I visited her for a week. She was just losing weight. And what do you think? There was an effect!

There are a lot of options for cabbage soups for weight loss. Usually, when I need to “unload” a little, I prepare this cabbage soup for weight loss - and gobble it up with pleasure. Tasty and healthy.

Asparagus is an indispensable product for those who are watching their weight: it contains so few calories that you can eat it in almost any quantity! I offer you a simple recipe for asparagus for weight loss.

If we choose dietary food without harm to our health, then low-calorie buckwheat dishes are ideal. Today on our menu is buckwheat soup for weight loss.

I offer you a wonderful recipe for weight loss soup that will perfectly cope with hunger, and at the same time it does not contain a large number of calories, and it is also incredibly tasty and aromatic.

If you are not on a strict diet, then this pea soup recipe for weight loss is perfect for you. No harmful ingredients, only dietary products.

If you really love mushrooms, but watch your figure, then this recipe is especially for you. We will prepare a wonderful mushroom soup, very light and healthy, which will not harm your slim figure.

Did you know that you can be on a diet and still eat incredibly delicious food? If not, then the recipe for tomato puree soup for weight loss is a must-read.

Spinach soup recipe for weight loss - for everyone who is on a diet. An indispensable dish for anyone who not only wants to eat healthy, but also loves healthy food and wants to lose weight. It's quick and easy to prepare.

Tomato soup for weight loss will help you lose those extra pounds. In addition, this soup is a vitamin bomb. You can eat it not only for lunch, but also for dinner. Don't forget to move more!

If you are striving for an ideal figure, then first you need to balance your diet. Zucchini soup for weight loss is perfect for those who want to keep their body in great shape.

Celery salad for weight loss is a proven method in the fight against excess weight. Celery has many beneficial substances and properties, including helping you look great and stay in good shape!

Vegetable puree soup for weight loss is very easy to prepare. It will also be of interest to vegetarians or fasting people. The recipe is simple and straightforward. Main ingredient cauliflower, always available in the store.

Today I want to give you a simple broccoli soup recipe for weight loss. As you know, green vegetables promote weight loss, so take note of the recipe.

This recipe for preparing ginger with garlic for weight loss may not differ in taste, but it effectively burns fat and protects the immune system. Double the benefits, and prepares very quickly!

This soup will refresh and invigorate your body, and will also become an excellent ally in the fight against extra pounds. It’s incredibly simple and low in calories, and thanks to the cucumbers and herbs, it’s also healthy.

Today everyone knows that in order to lose weight you need to eat. But you need to eat the right food. I want to tell you how to make vegetable soup for weight loss. This soup should be prepared in small portions and eaten immediately.

A recipe for making tomato soup for weight loss - for diet lovers and not only. Allspice parsley, celery and bright tomatoes will not only help you lose weight, but also lift your spirits.

Here is a classic recipe for millet porridge, widespread throughout Russia. Millet porridge is an excellent dish for both adults and children, which everyone should be able to cook.

I present to your attention original recipe preparing pink salmon salad - I think you will like the unusual combination of red fish with apples, onions and sour cream. Suitable for those who are losing weight!

For a long time now, everyone has known about the benefits of various fresh juices, and fresh celery is no exception. And its main benefit is improving digestion, so it is ideal for those who decide to lose weight.

Here is a recipe for making a very simple soup with a delicate celery flavor. In addition to celery, the soup contains onions, butter, broth and spices. You can cook the soup in an hour. This soup is also suitable for weight loss.

A good recipe for curd cream for a cake will be useful to everyone who at least occasionally bakes cakes at home. Curd cream It's very quick and easy to prepare for the cake - I'll tell you how.

This is one of the favorite dishes of all the kids. And at the same time, it is not only tasty, but also dietary and healthy. And with the help of a multicooker, everything is prepared easily and quickly.

Potatoes with cheese in a slow cooker are an excellent side dish for meat, which can absolutely easily become an independent and complete dish. Very filling, very tasty, very beautiful! I recommend it :)

4.6

Here is a recipe for oatmeal with milk. Many people do not like oatmeal because it is sticky, thick and heavy. This is because it is immediately cooked with milk. Try cooking differently! ...Further

4.4

Buckwheat porridge recipe. If you prepare buckwheat porridge according to a truly old Russian recipe, your opinion about its wonderful taste will change forever.

Buckwheat porridge is good both as an independent dish and as a side dish. Use a multicooker to prepare buckwheat porridge - I guarantee you excellent results!

Say “No!” tasteless food, starvation diets and monotonous nutrition! We present recipes for healthy breakfasts, lunches and dinners that will make your mouth water and want to be prepared immediately!

Food is indispensable for any person on earth, because everything necessary to maintain the health and development of the body is “extracted” from it. Trends of the 21st century have led to the fact that food has become a cult: a huge number of shops, cafes, restaurants, and stalls with “goodies” attract millions of people. However, almost all of these food outlets sell products that are harmful to the body, the consumption of which leads to obesity, metabolic disorders and other health problems.

How to eat properly, and what to eat to lose weight? The answer is simple: you need to turn to dietary cuisine. Hundreds of people will immediately say that such food is monotonous and has no taste, but this opinion is wrong. Chefs from all over the world have developed millions of delicious dietary recipes for weight loss that will satisfy the needs of women, men and children.

Many people perceive dietary food as part of treatment after an illness, but this is not the case. Healthy eating– a great way to tidy up your body, remove extra pounds, and improve your health.

Every day, in order to stay in good shape, a person must consume more than 70 different substances: proteins, fats, carbohydrates, trace elements, minerals, vitamins.

Animal proteins cannot be replaced with plant proteins. Substances contained in meat and fish allow our body to produce the energy necessary for normal functioning. Animal proteins must be present in the diet of children and adolescents.

Traditionally, Russian cuisine contains a large amount of meat, potatoes, bread, flour products, and also sweets. This diet is familiar to us, but it harms not only our body, but also our figure.

What to eat properly

There are many theories about what you should eat. All of them are based on judgments about the nutrition of our ancestors. People's opinions have divided them into those who believe that previously people ate only vegetarian foods, and those who adhere to meat foods - meat eaters. In any case, everyone believes that he is right and such discussions have been going on for decades.

Dietary cuisine is a balanced and moderate set of food products to maintain the health and beauty of the human body. Nutritionists create a diet program based on the following factors:

• age;
• intensity of life;
• place of residence.

Diet food designed for children is not suitable for an adult.

Creating a diet for weight loss

The principles on which the weight loss diet is based:

1. Calorie balance. An important factor when drawing up a program for weight loss, because in order to remove extra pounds it is necessary to create a protein deficiency in the body. During digestion, protein breaks down into amino acids, which the human body processes into energy, that is, the absence of this element will force the body to break down fatty tissues and take energy from them. Also, when preparing a diet, you need to adhere to the system: how many calories you consume, how many calories you burn. An active lifestyle allows you to control the constant “destruction” of fat, and dietary nutrition contributes to more effective weight loss.
2. Diversity. You should always stick to a balanced diet. Man is an omnivore, and for a normal life he requires a complete and high-quality diet. You should not get hung up on vegetarianism, meat-eating or fruitarianism.
3. NO to overeating! The first step to losing weight is to accustom your body to eating small portions of food. According to the rules of dietetics, one serving does not exceed 200-350 g for main meals, and for snacks - 50-150 g.

By adhering to the basic principles of dietary nutrition, you can create a convenient meal schedule for yourself, which will subsequently allow you to gain a good figure and good health.

Nutrition with calorie counting

When developing a diet regimen, you should keep calories in mind. Calories are essential for the human body. They help breathing function, pump blood through vessels, work organs, and so on.

To determine the calorie content of foods, you need to know the following values:

• One gram of protein contains 4 calories;
• one gram of fat has 9 calories;
• one gram of carbohydrates – 4 calories;
• One gram of alcohol contains 7 calories.

Despite the fact that in alcoholic drinks contain calories, they are not nutritional elements.

To choose a diet menu for yourself, you must first determine the amount of calories your body needs. Calculating them is simple: one calorie per hour per kilogram of weight. That is, for a person aged 20 to 40 years, 1200 to 1500 kcal per day is required. Of course, the rate of fat burning is different for everyone, it depends on the amount of physical activity, stress and activity of life.

Products to forget about

In their desire to lose weight, some people torture themselves with hunger. It is absolutely impossible to do this. By developing a menu for the week with calculated calories, you will eat right without harming your body and getting an ideal figure.

To achieve the desired weight, you will have to forget about the existence of some “harmful for your figure” products:

• bakery products;
• sweet;
• pork, goose and duck meat, bacon, lamb;
• vegetable and butter, margarine;
• fatty dairy and fermented milk products;
• potato;
• store-bought juices, lemonades, cocktails, cocoa;
• alcoholic drinks;
• conservation;
• semi-finished products, smoked and boiled sausages;
• dried fruits;
• caviar;
• nuts.

Such products will not harm your body, but you won’t be able to put your body in order with them either.

Vegetarian Recipes

Vegetarianism is a diet in which a person completely or partially refuses to consume animal products. There are a great many supporters and opponents of a plant-based diet, and it is unlikely that they will ever come to a general consensus. In any case, today there are more and more adherents of vegetarianism, and the number of tasty and interesting recipes, which use only plant ingredients. For example:

Sweet pumpkin puree. Calorie content 167 kcal per 100 g.

A dietary dessert for three servings will require: 250 g of pumpkin, 50 g of ground walnuts, 125 g of plum jam, sugar and cinnamon to taste.

The dish is very simple to prepare. The pumpkin is cut into cubes and baked in the oven at 180 degrees. After cooking, the pumpkin is crushed into puree, cinnamon and sugar are added to it. Place half of the pumpkin mixture in a deep bowl and add jam as the next layer. Next, the remaining puree is evenly distributed over the surface. The dish goes into the refrigerator for 10-12 hours. Before serving, the dessert is sprinkled with nuts.

Onion soup. Calorie content 32 kcal per 100 g.

To prepare three servings of low-calorie soup, you need the following ingredients: three medium onions, half a head of white cabbage, one carrot, one and a half tomatoes, spices and herbs to taste.

To prepare the soup, first finely chop all the vegetables. The ingredients are placed in water and placed on fire. To make the broth more golden, you can fry the onion a little in olive oil. Onions also go with vegetables. The soup should boil for about ten minutes. After time has passed, reduce the heat and cover the pan with a lid. Vegetables simmer over low heat for another 30-40 minutes.

Avoiding animal products can lead to a lack of vitamins and minerals in the body. When creating your diet, be sure to include foods high in iron, iodine, calcium and vitamins D and B12.

Dietary recipes for weight loss at home

In any case, to eat properly you will have to cook at home, since in public catering places you will not be able to control the amount of oil and spices added to your dish.

Nutritionists advise eliminating the use of salt and spices for dishes as much as possible, as they irritate the stomach, causing hunger.

When preparing and eating according to the dietary menu, you need to consider the following recommendations:

1. You need to eat slowly and calmly. Chewing food thoroughly ensures complete absorption of all necessary elements.
2. The dish must have attractive appearance and pleasant taste.
3. Constantly dilute your diet with various vegetables and fruits.
4. Dairy products are eaten separately from main dishes.
5. Should only be prepared for one time.
6. Three hours before bedtime you should not eat anything.
7. Fruits and vegetables are consumed separately.
8. You need to get up from the table with a slight feeling of hunger.

Remember that all products used in preparation must be fresh and clean.

Essential foods for the diet

When preparing meals for weight loss, it is worth remembering a few products that will help you fight extra pounds:

• Boiled eggs. A regular hard-boiled chicken egg and eaten for breakfast will saturate the body with the necessary amount of protein for a fruitful day.
• Sauerkraut. Familiar to many from childhood, cabbage normalizes the intestinal microflora, promoting proper digestion.
• Low calorie yogurt. The dairy product will not only help you satisfy your hunger during snacks at work, but will also be an excellent salad dressing.
• Barley. These grains contain a large amount of fiber, which is so necessary for weight loss. It helps improve metabolism and also creates a feeling of fullness.
• Legumes. A large number of antioxidants contained in beans will charge the body for new achievements.
• Flax-seed. Ground flaxseed will help you quickly lose 2-3 kilograms in a week. The fiber-rich product is added in small portions to cereals or yoghurts.
• Celery. A wonderful vegetable that everyone who is losing weight has heard about. Celery rejuvenates the cells of the body, helps normalize digestion, and contains many useful vitamins, minerals and a minimum of calories.
• Chicken fillet. The most popular lean protein is the best product for dietary nutrition.
• Avocado. A healthy fruit that will fill the body with fats, minerals and vitamins, but you should not abuse it. The norm for avocado per day is 1-2 slices.
• Spinach. One serving of this green plant contains 5 types of vitamins, fiber, magnesium and folic acid.

By adhering to the principles of dietary nutrition and counting calories, you can lose extra pounds in just a month.

Recipes with counted calories for homemade

Of course, you can follow a dietary diet by cooking only at home, but not every family member wants to go on a diet. In this case, various tricks are used, because ordinary dishes can be quietly replaced with low-calorie ones. An example of homemade cutlet recipes with calories counted:

Chicken cutlets in a steamer. Calorie content 145 kcal per 100 g.

To prepare seven servings, the following products are needed: 1 kg of minced meat, 2 pcs. onions, 1 pc. celery, 150 g hard cheese, 2 tbsp. mayonnaise sauce, 2 chicken eggs, spices to taste, water for a double boiler 150 ml.

Finely grated onion, celery stalk, and cheese are added to the minced chicken. All ingredients are mixed, eggs and spices are added there. Small cutlets are formed from the finished mass and placed in a double boiler. The dish is ready in 25-30 minutes.

Pollock fish cutlets. Calorie content 180 kcal per 100 g.

To make five servings of cutlets, you will need the following ingredients: 700 g pollock fillet, 150 g crustless toast bread, one chicken egg, 5 tbsp. flour premium, 70 g of vegetable oil, a pinch of potato starch, spices and herbs to taste.

The fillet is passed through a meat grinder along with onions and bread soaked in water. Then the egg and spices are added. Small cutlets are molded from the resulting minced meat and placed in a hot frying pan. The cutlets are fried in oil for 5-8 minutes.

You can reduce the calorie content of the dish by replacing bread with pumpkin or zucchini.

Home-cooked, low-calorie diet meals will help you control the nutrition of everyone in your household.

Recipes for every day

If you have decided to switch to a dietary diet, it is best to immediately develop full menu for a week. This approach will help save time searching for the right recipes, and you will also be able to immediately purchase the products you need for cooking in the store.

Menu for the week with calories

A calorie-based diet is quite difficult to follow, but it allows you to effectively lose extra pounds. Example of a weekly diet:

Monday at 500 calories

• Morning: two chicken whites, half a grapefruit
• Lunch: 200 g fresh vegetables
• Day: 150 g boiled chicken fillet, 150 g vegetables
• Afternoon snack: 250 ml freshly squeezed juice
• Evening: 200 g vegetable salad with chicken

Tuesday at 800 calories

• Morning: 100 g low-calorie cottage cheese, green tea
• Lunch: local fruit
• Day: 250 g stewed vegetables with chicken fillet
• Evening: a glass of low-calorie fermented milk drink, 100 g steamed beef, sweet pepper

Wednesday at 500 calories

• Morning: local fruit salad with yoghurt dressing, egg white omelette
• Day: 250-300 g boiled chicken with red or brown rice
• Evening: a glass of low-calorie kefir, 150 g beet salad, 100 g steamed fish

1000 Calorie Thursday

• Morning: 120 g cottage cheese, tomato, tea without sugar
• Lunch: a glass of low-calorie fermented milk drink
• Day: 80 g buckwheat, 60 g boiled chicken fillet, 100 g fresh vegetables
• Evening: a slice of cereal bread, 50 g steamed chicken, tomato, half a grapefruit, green tea

800 Calorie Friday

• Morning: 150 g oatmeal, 70 g berries, coffee drink
• Lunch: 100 g carrot salad
• Day: 80 g buckwheat, steamed fish cutlet (50g), 100 g vegetables, natural juice
• Afternoon snack: fruit
• Evening: 150 g boiled beef, 70 g fresh vegetables

Saturday at 1200 calories

• Morning: oven-baked egg white omelette, tea or coffee
• Lunch: 100 g cabbage salad
• Day: 200 ml vegetable soup, 100 g boiled chicken fillet, 70 g fresh vegetables
• Afternoon snack: fruit, 50 g hard cheese
• Evening: 200 g baked fish with vegetables

1000 Calorie Sunday

• Morning: boiled egg, 100 g fresh vegetables
• Lunch: 100 g fruit salad
• Day: low-fat cream soup, slice of toast bread, natural juice
• Afternoon snack: three squares of dark chocolate, tea without sugar
• Evening: 150 g boiled chicken fillet, 100 g stewed vegetables, tea

Remember that for normal digestion you need to consume at least two liters of clean water per day.

Breakfast

A few examples of dietary breakfast:

1. Oatmeal is a great breakfast. This wonderful porridge contains complex carbohydrates that will help you fill up and get the right “dose” of energy.

It’s easy to prepare oatmeal: pour warm water over the cereal, put the container in the microwave or on the fire. 10 minutes and breakfast is on the table. You can diversify oatmeal with fruits, honey, and berries.

2. Buckwheat is a favorite product of those losing weight and athletes. Buckwheat porridge cleanses the body of harmful deposits and is completely absorbed.

Porridge is prepared in three ways:

• cook over a fire in the usual way, but without adding butter or milk;
• pour boiling water over the flakes for 8 minutes;
• steam.

3. Kefir cocktails or smoothies will become fashionable and healthy nutrition for weight loss. They are easy to prepare and all you need is a blender, low-fat kefir or drinking yogurt and fruit. Mix everything and beat.

4. Low-fat cottage cheese with fruits or herbs will perfectly complement your diet.

5. Treat yourself in the morning and prepare a fruit salad. Any fruit can be placed in it, but do not forget that grapefruit burns calories, and banana, on the contrary, contains them in excess.

If you don’t want to calculate the calorie content of each dish yourself, you can use or recipes with ready-made calculations. For example:

Pumpkin pancakes. For two servings of pancakes you will need:

• pumpkin – 150 g;
• large pear – 1 pc.;
• rice flour – ¼ cup;
• semolina – ¼ cup;
• baking powder – 1.5 tsp;
• ground almonds – 15 g;
• egg – 1 pc.;
• cream 33% - 1 tbsp;
• cane sugar – 100 g;
• honey – 2 tsp;
• cinnamon – 1.5 tbsp;
• cardamom – 0.5 tsp;
• ground nutmeg – 0.5 tsp;
• salt, vanillin, mint - to taste.

This dish contains 198 kilocalories per 100 grams. product.

To make the pancakes, you first need to peel and slice the pears and place them in a saucepan. Pour 500 milliliters of water over the pieces, add sugar, nutmeg, cardamom, cinnamon, vanilla. Bring to a boil and reduce flame temperature. Leave the pears on low heat for 40 minutes. Beat eggs with cream, add grated pumpkin, semolina, rice flour, almonds. Mix everything carefully and let the dough rest.

Fry in a frying pan on both sides. Serve with hot pear slices.

Dinner

Diet lunch can also be varied. You can experiment with cooking meat and fish, treat yourself to baked potatoes and soups. For example:

Stew in a pot

It is very simple to prepare: several pieces of meat are cut and placed at the bottom of the pot. It is covered with zucchini, cabbage, herbs, peppers or tomatoes on top. Everything is filled with low-fat kefir, so that it does not reach the edge by one phalanx of the finger. Afterwards the pot is placed in an oven preheated to 180 degrees. After 40 minutes, lunch is ready.

Dietary analogue of creamy puree soup - cheese soup

Vegetables are stewed in olive oil. After stewing, add low-fat broth to the broth. processed cheese in small pieces. After the cheese has melted, it is mixed with vegetables.

It is also worth noting that not everyone has the opportunity to dine at home. For many, this meal occurs at work, and since dietary nutrition must be adhered to constantly, it is better to take something ready-made with you.

Lunches for work

Casserole

Low-fat cottage cheese is mixed with the white of one egg, 200 milliliters of milk and 50 g of oatmeal. The mixture is whipped with a blender and then poured into a baking dish. Bake at 180 degrees for 20-25 minutes.

Vegetable pancakes with beans

In this dish, canned beans act as an addition, and the pancakes themselves are prepared as follows: carrots or zucchini are grated. Egg and semolina are also added. You can cook the pancakes in a dry frying pan or in the oven.

Recipes for working with calculated calories

Vegetable rolls

For preparation you will need:

• rice paper – 8 sheets;
• funchose noodles – 12 g;
• chicken fillet – 75 g;
• medium carrot - half;
• medium cucumber - half;
• lettuce – 4 leaves;
• greenery;
• sesame or olive oil.

The dish is designed for two people and contains 172 kilocalories per 100 grams of product.

The rice paper is moistened and placed on a towel to remove excess moisture. The noodles are poured with boiling water and brewed for the time indicated on the package. Boiled breast, carrots and lettuce are cut into strips and placed in a bowl. Noodles and oil are also added there. All ingredients are mixed and laid out on rice paper. The rolls are crowded together. Lunch is ready.

Okroshka

Diet okroshka made with kefir is extremely popular during the hot summer. You can add almost any vegetables to it, and not only kefir, but also mineral water, brine or broths can serve as a dressing. Perfect for replacing regular soup.

Recipe for okroshka on kefir with chicken. For preparation you need the following ingredients:

• low-calorie kefir – 2l;
• greens – 10 g;
• chicken fillet – 2 pcs.;
• bell pepper – 2 pcs.;
• cucumber – 2 pcs.;
• carrots – 1 pc.;
• spices to taste.

The chicken fillet is boiled for 15-20 minutes, after cooking the meat is cooled and chopped with a knife. All vegetables are also cut into cubes. The ingredients are placed in a saucepan and poured with kefir. Spices and herbs are added. Diet soup can be served.

Depending on the ingredients and your imagination, the calorie content of okroshka will vary, but 100 grams of soup usually contains no more than 200 kcal.

You can also cook even more low-calorie soup based on mineral water. Ingredients for four servings:

• mineral water – 1.5 liters;
• jacket potatoes – 2 pcs.;
• fresh cucumber – 1 pc.;
• fresh radishes – 4 pcs.;
• doctor's sausage – 150 g;
• boiled chicken egg – 3 pcs.;
• low-fat sour cream – 100 g;
• low-calorie kefir – 100 ml;
• herbs, spices - to taste.

Sausage, cucumber, radishes, eggs, peeled potatoes are cut into cubes and poured into a pan. The greens are chopped and also added to all ingredients. Spices, sour cream and kefir are added, and mineral water is poured on top. The soup is thoroughly mixed. Bon appetit!

Dinner

A diet dinner can be a delicious treat for your family. You can use fish, meat, vegetable salads and much more for it.

The main thing to remember is that the last meal should be no later than three hours before bedtime. If you feel hungry, drink low-fat kefir or a glass of water.

Baked mackerel

Ingredients for 1 serving. The dish contains 138 kcal per 100 grams of product. To prepare you need:

• mackerel – 1 piece;
• low-fat yogurt – 100 g;
• half a small orange;
• garlic – 2 cloves;
• greens, salt, black pepper - to taste.

Cooking fish is very simple. The mackerel is thoroughly washed, and parallel cuts are made on the carcass. The zest is removed from half an orange and the juice is squeezed out. For the marinade, mix yogurt, seasonings, juice and orange zest. The mackerel is coated with marinade and packed in foil. The dish is prepared for 30 minutes at a temperature of 200 degrees.

Fillet in batter

Ingredients for 2 servings. This dietary dinner contains 151 kcal per 100 grams of product. To prepare you need:

• chicken fillet – 400 g;
• chicken egg – 1.5 pcs.;
• rice flour – 3 tbsp;
• spices to taste;
• mayonnaise sauce – 2 tbsp.

The chicken fillet is washed, cut into pieces for chops, and beaten with a culinary hammer. For the marinade you need to mix the sauce, spices, crushed garlic. Brush the mixture on both sides of the chops and let the meat stand for 15-20 minutes. Afterwards, roll the pieces in rice flour and then in beaten eggs. Fry in mustard or olive oil. Canned peas are perfect as a side dish for this dish.

Looking at examples of dishes, you can immediately understand that dietary food can be tasty and interesting.

For children

When dealing with your nutrition, do not forget about your children. Due to millions of types of chocolate, candies, as well as delicious burgers, hot dogs and pizza, the problem of childhood obesity has become acute in our time. Many young mothers will say that obesity in teenagers is normal. However, excess weight in childhood will negatively affect the condition of joints, bones and internal organs in future.

A dietary menu designed for an adult is absolutely not suitable for a child’s body.

Can you imagine the following menu for the week?

Monday

• Breakfast: semolina pancakes, fruit
• Lunch: egg salad with hard cheese, compote
• Lunch time: light soup with meat broth, meatballs with buckwheat
• Evening: fruit salad, jelly

• Breakfast: baked omelette, compote
• Lunch: vegetable roll
• Lunch time: baked potatoes with liver, vegetable juice
• Evening: muesli with dried fruits, tea

• Breakfast: seafood salad, natural juice
• Lunch: cottage cheese with pieces of fruit or berries
• Lunch time: chicken broth, vegetable stew
• Evening: cereal porridge, carrot salad

• Breakfast: potato pancakes with sour cream
• Lunch: fruit smoothie
• Lunch time: borscht with chicken broth, a slice of toast bread
• Evening: buckwheat with milk

• Breakfast: cheesecakes, herbal decoction
• Lunch: fruit, yogurt
• Lunch time: fresh cabbage soup, tomato, tea
• Evening: cottage cheese with fruit, oatmeal

Of course, you can create a menu for reducing your child’s weight yourself, but it is better to contact a qualified nutritionist who will not only develop a weight loss program, but also add mandatory physical activity and a complex of vitamins to it.

Dietary recipes for a slow cooker

The multicooker is a technical device that has won the love of millions of women all over the planet. With its help, you can easily and quickly prepare dishes of any complexity, while maintaining all the nutritional properties of the food.

Dietary meals prepared in a slow cooker allow you to lose weight with pleasure. The times when in order to remove extra pounds you had to constantly eat boiled vegetables and soaked apples have long since sunk into oblivion. Now you can create tasty, healthy, and most importantly low-calorie dishes using a multifunctional kitchen device.

Advantages of using a multicooker for preparing diet food

• Products retain vitamins and nutrients.
• The dishes have excellent taste.
• No oil required for cooking.
• Constantly maintaining the temperature allows you to avoid reheating food.

A multicooker is a “smart” device that will allow you to eat healthy even for people with a minimum amount of free time.

Many simple steamer recipes can be found in specialized books and inserts that come with your kitchen aid.

Buckwheat porridge. Calorie content 335 kcal per 100 g.

For one serving you only need 125 g of buckwheat and salt to taste.

Cooking buckwheat in a slow cooker couldn't be easier. To make the porridge tasty, you need to pour it into a bowl and fill it with hot water. Set to “Porridge” mode for 20 minutes.

Lenten cutlets. Calorie content 128 kcal per 100 g.

Ingredients for five servings: 200 g of fresh mushrooms, 100 g of carrots, one glass of rice, half a liter of water, 50 ml of olive oil, a handful of breadcrumbs.

The cutlets are prepared as follows: the rice is thoroughly washed and poured into the multicooker bowl, then chopped mushrooms and carrots are added. Add spices and set the multicooker to cook rice for 30 minutes. Then we take out the cooked rice, cool it and form small cutlets. Before frying, roll the cutlet in breadcrumbs on both sides.

Wheat-pumpkin porridge. Calorie content 104 kcal per 100 g.

For three servings you will need:

• peeled pumpkin – 375 g;
• washed millet – 100 g;
• a pinch of salt;
• cane sugar – 2 tbsp;
• butter – 35 g;
• glass of water;
• milk – 300 ml.

The pumpkin is cut into pieces, crushed to a pulp, and fried in a slow cooker for 15 minutes at 160 degrees. To prevent the pumpkin from burning, you must first add oil to the cooking bowl. After frying, cereal, milk, water, salt, and sugar are added to the multicooker. Everything is thoroughly mixed. In the porridge mode, the dish cooks for 50 minutes. Afterwards, the porridge is mixed and left in the device in heating mode for another half hour.

Pumpkin Delight

A great way to diversify your diet menu is to add pumpkin dishes. This wonderful vegetable has a low calorie content - only 25 calories per 100 grams of product, and also contains a large amount of vitamins and fiber.

Recipe examples

Air porridge

A simple dish will require a minimum amount of time and effort from you. To prepare, cut 0.5 kg of peeled and washed pumpkin into small pieces and place in a steamer bowl. Half a glass of water and 150 grams of dried fruits are added there, everything is sprinkled with sugar on top. Cooking takes place in the “Stew” mode for 40 minutes. When the pumpkin is ready, use a blender to grind all the ingredients. Calorie content: 210 kcal per 100 grams.

Pumpkin with honey

For a sweet low-calorie dish you will need: half a kilo of peeled pumpkin, 200 g of sweet apples, 200 g of natural honey, 100 ml of water.

Cut the pumpkin and apples into slices and place them on a baking sheet in the order pumpkin, apples, pumpkin. Pour honey on top of the ingredients and add water. 2 hours in the oven at 160 degrees and your dessert is ready.

Eggplant Recipes

You can treat yourself to eggplant dishes, because 100 grams of this vegetable has only 28 kcal.

Popular eggplant recipe for dietary nutrition - casserole. For three servings you will need:

• eggplant – 250 g;
• half a large sweet pepper;
• 0.5 medium sized onions;
• chicken egg – 1 piece;
• low-fat yogurt – 50 ml;
• one clove of garlic;
• olive oil – 0.5 tsp.

The eggplant should be cut into slices, the peppers and onions into rings, and the garlic into slices. The egg is beaten with yogurt and spices. Pour oil into the bottom of the baking bowl and smooth out the vegetables in rows. Pour the mixture into a slow cooker and bake for an hour at 100 degrees. 100 grams of the dish contains only 44 kcal.

You can also make juicy eggplants cutlets, which are an excellent substitute for their meat “brothers”.

To prepare four servings of cutlets you will need the following ingredients:

• eggplants – 0.5 kg;
• hard cheese – 50 g;
• chicken egg – 1 pc.;
• garlic – 1.5 cloves;
• white bread – 50 g;
• breadcrumbs – 50 g.

The eggplants are chopped with a knife and fried in a frying pan. Cheese and garlic are grated on a fine grater and added to the cooled eggplants. Eggs and bread, previously soaked in water or milk, are also added to the minced meat. The mixture is salted, spices and crackers are added. Everything is thoroughly mixed. Cutlets are formed from the prepared minced meat and fried in a frying pan on both sides.

Dishes with zucchini

For any low-calorie diet, zucchini is used, since it contains only 17 kcal per 100 grams of fresh vegetable.

Some people follow a separate zucchini diet for weight loss. With this diet, you can lose 5 kilograms in a week.

Recipes with zucchini calories:

The easiest way to cook zucchini for a couple. The vegetable is cut into rings and placed in a slow cooker. 15 minutes on the “Steam” mode and dinner is ready.

This zucchini dish contains only 9 kcal per 100 grams.

Zucchini cream soup

To prepare five servings you will need: half an onion and a carrot, a pinch of cumin, 15 g of butter, half a kilo of peeled zucchini, half a liter of low-fat broth, herbs and spices to taste.

Melt the butter in a saucepan, first add chopped onions and carrots. Then chopped zucchini and spices are added. Frying all ingredients lasts 5 minutes. The broth is poured in. Cook the soup until the zucchini becomes soft. After cooking, the dish is whipped with a blender and sprinkled with herbs before serving. Calorie content 34 kcal per 100 g.

Diet salads

Many people know that salads are not just hearty dish For festive table, and also a wonderful tool for fighting extra pounds. Of course, “Olivier” and similar salads cannot be classified as dietary salads, since they usually contain heavy foods.

Dietary salads are made from easy-to-digest and assimilate vegetables and fruits that are low in calories and fat. Such food is quickly prepared, and most importantly, it allows you to lose extra pounds in a short time. Simple recipes will help you not to spend a lot of time preparing dishes, but to enjoy life.

Cabbage salad “Simple” known to many since childhood. For it you will need:

• fresh white cabbage – 250 g;
• carrots – 1 pc.;
• apple – 1 pc.;
• greenery;
• olive oil;
• spices to taste.

The first step is to clean all vegetables and fruits from peels and seeds. The cabbage is finely chopped, and the carrots and apple are chopped on a fine grater. All ingredients are mixed with spices and oil. Bon appetit!

If you want a more “substantial” snack, you can prepare a diet chicken salad. For example, “Warm salad with chicken fillet and vegetables”. It is low in calories and perfectly satisfies hunger.

For preparation you will need:

• chicken fillet – 220 g;
• garlic – 1 clove;
• tomato – 1 pc.;
• celery – 30 g;
• sweet pepper – 150 g;
• olive oil – 2 tsp;
• sea ​​salt – 2 g.

It's very easy to prepare. Vegetables must be thoroughly washed and cut into strips. Boil the chicken fillet, cool, and then chop with a knife.

Add oil, vegetables and garlic to a heated frying pan. Let it simmer a little and add the chicken. Fry the salad for 7 minutes, add herbs and spices a minute before readiness.

The salad can be served not only as an appetizer, but also as a main dish.

Bakery

Even a strong-willed person will want to “break” the diet and eat a cake, pastry or bun at a holiday. But nothing bad will happen if the delicacy is baked according to a recipe for weight loss. Diet baking is a great way to please yourself and diversify your nutrition program.

Simple recipes for delicacies for weight loss:

Cottage cheese pie

In order to prepare a delicious pie, you need to take half a kilogram of low-fat cottage cheese, three tablespoons of semolina, sugar, 30 g of buckwheat flour, three chicken eggs.

First you need to knead the cottage cheese with semolina, flour and sugar. Add beaten egg whites to the dough. The dough is laid out on a baking sheet; future baked goods can be decorated with fruits or berries on top. Bake for 35 minutes at 180 degrees. 100 grams of dessert contains 137 kcal.

Brownie with chocolate

For dessert you need: 250 g dark chocolate, 200 g low-fat cottage cheese, 5 chicken eggs, 150 g rice-wheat flour, 50 g cocoa, 120 g nuts. To improve the taste, you can add cinnamon, vanillin and sugar to the dough.

To make brownies, you first need to melt the chocolate in a water bath, and then mix it with cottage cheese, beaten egg whites, cocoa, as well as sifted flour and chopped nuts. The base is ready.

The mixture is placed in a baking dish and placed in an oven preheated at 180 degrees for 30 minutes. 100 grams of baked goods contains 324 kcal.

Diet baking can become the basis of a diet for weight loss. Eat deliciously and surprise others with an ideal figure.

Dessert

While losing weight, you should not deny yourself treats. Many recipes for dietary desserts will allow you to diversify your menu and will be excellent snacks between main meals.

An excellent substitute for classic sweets will be jelly. You can prepare it in different ways, so you won’t get tired of this dessert.

To prepare a low-calorie jelly-based dessert you will need the following ingredients:

• low calorie sour cream – 800 g;
• gelatin – 30 g;
• cane sugar – 200 g;
• fruit to taste – 150 g.

Making jelly is very simple. Gelatin is dissolved in warm water, then thoroughly mixed with sour cream and sugar. Half of the resulting mixture is poured into a plate. Pieces of fruit are placed in it. The rest of the sour cream and gelatin mass is added.

The dish must be refrigerated for 8 hours.

The delicious dessert contains only 140 kcal per 100 grams of product.

Baked fruits will be healthy desserts during the diet. There is only one way to prepare such delicacies - they need to be baked in the oven. Apples, pears in combination with citrus fruits will delight you during a strict diet, because 100 grams of the dish contains approximately 75 kcal.

Of course, we shouldn’t forget about fruit salads. Eating this low-calorie dessert for lunch will give you the energy you need for the whole day.

You can use any berries and fruits for the salad, but do not forget that the portion for one meal should not exceed the size of your palm.

Dietary recipes from cottage cheese

Cottage cheese is one of the most popular products among those who want to lose weight. It is included in almost all developed dietary programs, as it allows you to saturate the body and contains a large amount of useful substances.

Cheesecakes, pies, smoothies - all these dishes can be found in nutrition programs for weight loss. Based on low-fat cottage cheese, they carry minimal amount calories and allow you to quickly get rid of extra pounds.

You can use cottage cheese in different ways: simply mixing it with herbs or fruits, baking it, whipping it in a blender, adding it to salads and main dishes. In any case, it will not do any harm to your figure.

Nutritionists advise consuming cottage cheese with different percentages of fat during the diet.

An example of a dietary sweet with cottage cheese:

Cake

To prepare you will need: half a kilo of low-fat cottage cheese, two tablespoons of sugar, 1 pack of gelatin, fruit to taste.

The cottage cheese is mixed with sugar using a blender, dissolved gelatin and pieces of fruit are added. Mix everything thoroughly. Place the mixture into muffin tins and refrigerate for 8 hours.

This dish can be prepared not only as a dessert, but also as a main course. To do this, you need to replace fruits with vegetables, and sugar with salt and spices.

Cocktails

You can also make nutritious dietary smoothies based on cottage cheese.

It is important to know that you cannot completely replace regular food with smoothies. This wonderful drink can only be consumed twice a day.

Even a child can prepare a smoothie, and it is not necessary to make drinks based on cottage cheese. Cocktails are mixed from milk, curdled milk, yogurt and juices.

Rules for preparing diet smoothies

• Only fresh and low-calorie foods are selected.
• Ice “steals” the taste of berries and fruits. If you want to drink a cold drink, you can simply chill the ingredients before preparing.
• It is better to dilute the finished cocktail with juices or fermented milk products.
• Sugar or sugar substitutes should not be added to smoothies.

Cocktail recipes for weight loss

1. Mix two tablespoons of blackcurrant with 50 grams of cottage cheese. Pour the mixture with a glass of pineapple juice, add a spoonful of honey. Calorie content – ​​94 kcal per 100 ml.
2. 4 strawberries, 50 g banana, 100 ml kefir, one tablespoon of steamed oatmeal, beat in a blender. Sprinkle ground walnuts on top. Calorie content - 99 kcal per 100 ml.

There are many ready-made smoothie recipes for weight loss, but you can always come up with your own smoothie.

Books of diet recipes

Of course, it is impossible to list all possible recipes for losing weight, but the best of them are collected in the following books:

• "Recipes. Dietary and vegetarian dishes";
• “Modern food. Desserts for those losing weight";
• “Modern food. We eat and lose weight”;
• “We lose weight with style.”

The books outline all the principles of proper nutrition for weight loss. Also in these publications you can find calorie tables.

For this dish, you can use lean beef, veal or chicken, but it is better to use low-calorie turkey meat, which is best suited for weight loss.

Ingredients:

• zucchini (young) – 0.5 kg;
• lean meat – 0.25 kg;
• tomatoes – 0.2 kg;
• pepper (sweet) – 0.1 kg;
• carrots, onions – 75 g each;
• garlic – 1 tooth;
• dill, spices.

Cooking method:

1. Wash the zucchini, cut in half lengthwise, remove the middle and seeds.
2. Grind the meat and vegetables through a meat grinder, season with spices, and mix.
3. Stuff the zucchini “boats” and place on a non-stick baking sheet.
4. Bake the dish in the oven for 20 minutes, temperature – 200˚C.

• Time: 40 min.

Please note that low-calorie recipes for weight loss should contain a minimal amount of salt, and if possible, it is better not to add it at all.

You can add carrots to this soup, but then you need to cook it longer.

Ingredients:

• water – 1 l;
• cauliflower – 0.7 kg;
• onion, chili pepper - 1 pc.;
• spices, green onions.

Cooking method:

1. Disassemble the cabbage into inflorescences and cover with water. Add peeled, chopped onion, chili (without seeds).
2. Bring to a boil, remove the chili, cook the soup until the cabbage is ready.
3. Puree with a blender, add a little salt and pepper, and stir.
4. Add finely chopped green onions to each serving.

• Time: 1.5 hours.
• Number of servings: 5 persons.
• Difficulty: Easy for beginners.

For this dish, you can use blue whiting instead of pollock. It is also low-calorie, no less healthy and suitable for weight loss, but more bony.

Ingredients:

• pollock (fillet) – 1 kg;
• flour (wheat) – 2 tsp;
• water, soy sauce - ½ tbsp each;
• sour cream (low fat content) – 0.35 kg;
• cheese (cream or curd) – 0.15 kg;
• onions, carrots - 2 pcs.

Cooking method:

1. Wash the fish, remove the head, entrails (if any), tail, fins, and black film from the belly. If you wish, you can leave the head, you just need to remove the eyes and gills.
2. Marinate the carcasses in soy sauce for 15 minutes.
3. Lightly fry the flour in a hot frying pan, add cheese, sour cream, and water. Stir, bring to a boil, remove from heat.
4. Separately, fry chopped onions and carrots in hot oil, add any spices.
5. Place the fried vegetables in a baking dish, place the fish on top, and pour the sauce over it.
6. Bake the dish in the oven for 50 minutes, temperature – 180˚C.

Cottage cheese salad

• Time: 15 min.
• Number of servings: 1-2 persons.
• Difficulty: Easy for beginners.

Since this recipe is intended for weight loss and should be as low-calorie as possible, choose fermented milk products with a low fat content for the salad.

Ingredients:

• cottage cheese – 80 g;
• sour cream – 30 ml;
• tomato, cucumber – 1 pc.;
• lettuce leaves, fresh herbs, salt.

Cooking method:

1. Wash the vegetables, cut into pieces of any size and shape, chop lettuce leaves and greens.
2. Mix them with the rest of the ingredients and stir.

Strawberry marshmallow

• Time: 3 hours 15 minutes
• Number of servings: 3-4 persons.
• Difficulty: Easy for beginners.

When preparing diet meals for weight loss, do not forget about desserts. They can be low in calories and very tasty, like strawberry marshmallows. Both fresh and frozen berries are suitable for its preparation.

Ingredients:

• strawberries – 0.2 kg;
• gelatin – 1 pack;
• stevia – 1 tsp;
• lemon – ½ pc.

Cooking method:

1. Puree the strawberries in any convenient way.
2. Add gelatin, stir, let stand for a couple of minutes.
3. Squeeze the juice from the lemon, add it and stevia to the strawberry puree, stir.
4. Place on the fire and heat until the gelatin is completely dissolved. Don't forget to stir constantly.
5. Cool and then beat the mixture with a mixer.
6. Take a suitable form and line it with baking paper. Spread the strawberry mixture in an even layer.
7. Let it set in the refrigerator for 3 hours.

Video

A slender body, lightness, grace, beauty, excellent health - isn’t this what each of us dreams of? It is difficult to achieve everything at once, but certain success can be achieved with the help of dietary dishes that form the basis of dietary nutrition. For some reason, when you hear the words “dietary dishes,” plates of unsightly-looking food, bland, but, as we all understand, very healthy, immediately appear before your eyes. Most of us have such associations. However, dietary dishes can be not only healthy, but also appetizing, beautiful, and tasty. Learning to cook such dishes is a completely doable task.

The Culinary Eden website will be happy to tell you how to prepare delicious and simple dietary dishes. We offer several recipes that you can use as a basis for the first time, and then, once you get the hang of it, come up with your own, because this is an exciting activity that gives positive emotions, and in the end - an excellent result. By the way, if you want to speed up the process of losing weight, do not add salt to your dishes!

Perhaps the most difficult thing in any diet is to strictly adhere to the diet. Therefore, you can afford to have a snack sometimes. This could be, for example, a salad. Every salad you eat is a step towards health and beauty. By the way, salads can act not only as a snack, but also as an independent dish - say, meat salads with vegetables. Eat them without bread or side dishes. Both tasty and healthy at the same time.

Salad "Grace"

Ingredients:
½ celery root,
1 apple,
1 red sweet pepper,
1 sweet green pepper,
40 g sour cream,
ground black pepper.

Preparation:
Cut the celery root and sweet green pepper into strips, the sweet red pepper into rings, and the apple into slices. Mix everything and season with sour cream and black pepper, add salt to taste.

Warm Macedonian salad

Ingredients:
25 g green beans,
1 carrot,
2 small onions,
1 sweet pepper.
1 tomato or cucumber
vegetable oil, ground black pepper.

Preparation:
Boil carrots cut into slices, small onions and finely chopped green beans in salted water and drain. Peel the baked pepper, chop and mix with boiled vegetables. Salt, pepper, season with vegetable oil, stir and garnish with tomato or cucumber slices.

Egyptian salad

Ingredients:
2-3 tomatoes,
1 onion,
60 g pistachios,
ground red pepper.

Preparation:
Peel the tomatoes, remove the seeds, finely chop the pulp and mix with chopped onions, crushed pistachios, salt and pepper. Let the mixture sit for 10 minutes.

Chicken and celery salad

Ingredients:
150 g boiled chicken fillet,
150 g celery,
50 g cheese,
150 g sour cream,
100 g tomatoes.

Preparation:
Cut the chicken fillet and celery into thin strips, grate the cheese. Combine all ingredients, season with sour cream and salt. Garnish with tomato slices.

Vitamin salad with squid

Ingredients:
250 g squid fillet,
1 apple,
100 g white cabbage,
1 carrot,
sour cream.

Preparation:
Boil the squid fillet in salted water until tender and cool. Cut fresh apple, cabbage, carrots and squid fillet into thin strips and season the finished dish with sour cream.

Salad "Health"

Ingredients:
200 g boiled beef liver,
3 cucumbers,
1 carrot,
1 onion,
lemon juice,
vegetable oil.

Preparation:
Pass the liver through a meat grinder. Cut the onion into half rings and marinate with lemon juice and salt. Cut the cucumbers and boiled carrots into slices. Combine with liver and pickled onions. Season the finished salad with vegetable oil.

Discussing dietary dishes, One cannot fail to mention soups, which are easy and quick to prepare and are ideal as lunch.

Carrot soup with semolina

Ingredients:
3 carrots,
1 celery root,
1 onion,
1 tbsp. semolina,
1 tbsp. vegetable oil,
½ cup low-fat sour cream.

Preparation:
Cut the carrots, celery and onion into cubes, simmer until soft, adding ½ cup. water and vegetable oil. Pour in hot water and add semolina, previously dried in a frying pan until golden brown. Cook the soup for another 5-7 minutes over low heat and season with sour cream.

Ingredients:
1 kg bean pods,
½ cup tomato paste,
1 onion,
1 bunch of dill,
1 sprig of cilantro,
1 sprig of basil,
2 tbsp. vegetable oil,
ground chili pepper.

Preparation:
Free the beans from coarse fibers, wash, cut and cover with hot water. Chop the onion, heat slightly in vegetable oil, add tomato paste and simmer a little. Add this mass to the beans and cook until tender, add salt, season with chili pepper and serve, sprinkled thickly with chopped herbs.

Mushroom soup with zucchini

Ingredients:
500 g chanterelles,
500 g zucchini,
1 carrot,
1 onion,
2 tbsp. vegetable oil,
greens, sour cream.

Preparation:
Finely chop the mushrooms and simmer them in own juice in a frying pan with a little oil. Then add chopped onions and carrots to the mushrooms and simmer until tender. Grind the vegetables and mushrooms in a blender and place this mass in boiling water at the same time as the diced zucchini. Cook over low heat until the herbs are done, tied in bunches. Serve with sour cream.

The main thing in any diet is a variety of dishes. Cereals are the main ingredients proper diet. Eating only cabbage is not much healthier than eating only hamburgers. It is necessary to use a nutritional scheme called the “Food Pyramid”. Focus on the widest part of the triangle - whole grain foods. And add a variety of legumes, vegetables and fruits.

Buckwheat porridge with vegetables

Ingredients:
6 tbsp. buckwheat,
350-400 ml water,
½ zucchini
1 small celery or parsley root
1 carrot,
1 onion,
1 sweet pepper,
1 clove of garlic,
vegetable oil,
greenery.

Preparation:
Pour the washed group into a pan of boiling water and cook, stirring, until the cereal absorbs the water. Then cover with a lid and simmer for 15 minutes over low heat. Cut the zucchini, celery, carrots and onions into cubes, fry in vegetable oil and simmer. 5 minutes before readiness, add pieces of sweet pepper, and then chopped garlic. Place the finished porridge on a plate, add the prepared dressing and sprinkle with finely chopped herbs.

Millet porridge with pumpkin

Ingredients:
6 tbsp. millet cereals,
350 ml water,
300 g chopped pumpkin,
40 g butter.

Preparation:
Pour the washed cereal into a pan of boiling water and cook, stirring, until the cereal absorbs the water. Leave the porridge to rest for 15 minutes. Cook the pumpkin over low heat at a low simmer, adding a little water. Combine the finished porridge with boiled pumpkin, season with oil, place in a preheated oven and leave in it until ready.

Oatmeal porridge with raisins and walnuts

Ingredients:
1 stack whole oat grains,
3 stacks water,
½ cup raisins,
1 handful of walnuts,
1 tbsp. honey,
1 tbsp. butter.

Preparation:
Soak the grain overnight, drain, add hot water, bring to a boil and drain again. Add more boiling water so that the water is 2 cm above the porridge, and cook for 15 minutes. Rinse the raisins, pour boiling water over them and leave until they swell. Drain the water and place the raisins on a paper napkin. Scald the walnuts with boiling water, then heat them in a frying pan and chop them. Add raisins to the porridge and place in the oven for a short time to completely absorb the water. Add honey, butter to the finished porridge and sprinkle with nut crumbs.

There are many delicious things in the world. Often they are also useful. This can be said with complete confidence about vegetables. vegetables amaze with their exquisite taste and ease of digestion.

Baked eggplants

Ingredients:
500 g eggplants,
4 cloves of garlic,
ground cumin,
several black and green olives,
2 tbsp. vegetable oil.

Preparation:
Bake the eggplants in the oven for 30 minutes. Take them out, peel them, crush them with garlic and cumin, add a little salt, put them in a salad bowl, pour over vegetable oil and garnish with olives.

Potatoes with vegetables in a pot

Ingredients:
150 g potatoes,
1 carrot,
1 celery or parsley root
1 onion.
2 cloves of garlic,
20 g vegetable oil.
bay leaf, coriander.

Preparation:
Cut the potatoes into cubes. Cut the carrots, celery root or parsley into small slices, and the onion into half rings. Place the vegetables in a ceramic pot in layers: a layer of onions, then a layer of potatoes, then carrots and celery or parsley. Repeat everything in the same order and sprinkle the dish with chopped garlic and coriander, pour in 2 tbsp. water, add bay leaf, vegetable oil and close the lid tightly. Place the pot in the preheated oven for 30 minutes.

Potatoes with green beans

Ingredients:
300 g potatoes,
300 g fresh or frozen green beans,
3 tbsp. spoons of vegetable oil,
1 bunch of cilantro,
1 pinch of ground chili pepper.
1 pinch of coriander.

Preparation:
Peel the potatoes and cut them lengthwise into 4 pieces. Wash the beans and cut into small pieces. Heat the chilli and coriander in oil. Then place the potatoes and beans in a ceramic oven-safe dish. Salt, add heated spices, a little water, cover with a lid and simmer for 1 hour. Sprinkle the finished dish with chopped herbs.

Vegetable cabbage rolls

Ingredients:
white cabbage leaves,
½ cup rice,
1 onion,
2 carrots,
2 tomatoes
1 clove of garlic,
greenery,
vegetable oil,
sour cream (low-fat).

Preparation:
Boil the rice for 15-20 minutes, rinse well, mix with finely chopped onions, tomatoes, carrots and simmer for 10 minutes with a small amount of vegetable oil. Place 1 tbsp on each cabbage leaf. filling, wrap and place in a saucepan, add water and cook for 15 minutes. Serve with sour cream, sprinkled with herbs and grated garlic.

Potato and carrot cutlets

Ingredients:
250 g potatoes,
1 carrot,
1 tbsp. flour,
ground crackers,
vegetable oil,
dill or parsley.

Preparation:
Boil peeled potatoes and carrots in salted water until tender and drain. Rub hot vegetables through a sieve, mince or mash. Cool, add flour and mix well. Form cutlets from the resulting mass, roll in breadcrumbs and fry on both sides in a well-heated frying pan with vegetable oil. When serving, sprinkle with chopped herbs.

If you feel hungry, include dietary meat dishes in your menu. Protein takes a long time to break down, and for some time you will not experience hunger pangs. But be sure to add it to the meat raw vegetables and greens - this will help digest food and remove excess cholesterol from the blood. Replace meat dishes with fish more often. They are no less satisfying and more healthy.

Homemade chicken

Ingredients:
1 chicken,
2 carrots,
1 onion,
2-3 tomatoes,
4 cloves of garlic,
2 tbsp. vegetable oil,
dill or parsley.

Preparation:
Divide the chicken into pieces and fry until golden crust. Chop the carrots, onions, and tomatoes and place them together with the chicken in a thick-walled bowl. Pour in hot water so that it barely covers the chicken and simmer over low heat under the lid until cooked (about 50 minutes). 5 minutes before the end of stewing, sprinkle the dish with finely chopped garlic, and when serving, with herbs.

Baked fish

Ingredients:
1 kg of large fish,
50 g vegetable oil,
lemon juice, pepper.

Preparation:
Rub the cleaned fish inside and out with pepper, sprinkle with lemon juice and grease the outside thoroughly with oil. Place on a baking sheet or frying pan. Add 2-3 tbsp. water and place in an oven preheated to 180ºC. When the fish is browned, reduce the heat and bake until cooked, basting several times with the juice formed during baking.

For those with a sweet tooth, you can prepare healthy sweets.

Nut candies

Ingredients:
20 walnuts,
100 g dried apricots,
100 g seedless raisins,
100 g dried prunes,
100 g dried apples,
zest of 1 lemon,
honey - to taste.

Preparation:
Shell the walnuts and bake in the oven for crispiness and flavor. Then grind in a mortar or coffee grinder. Wash and soak dried fruits, then squeeze and grind in a meat grinder along with lemon zest, add honey and mix thoroughly. With a damp hand, roll into candy-sized balls and roll in chopped nuts.

Aren’t such dietary dishes capable of diversifying your diet and making it brighter and more interesting? Cook with pleasure and live in style!

Bon appetit and new culinary discoveries!

Larisa Shuftaykina