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 diet 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 – great way put your body in order, remove overweight 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 dishes contain a large number of meat, potatoes, bread, flour products, as well as 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 divided them into those who believe that before people ate only vegetarian products, and adherents of meat food - 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. Always need to stick balanced nutrition. 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 should have an 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. Milk product It will not only help you satisfy your hunger while snacking 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 body's cells, 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. Healthy fruit, which 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. premium flour, 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 of steamed beef, Bell 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 acts 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, everything is poured on top mineral water. 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.

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 porridge 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 components to it. physical exercise and a complex of vitamins.

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 lose extra pounds you had to constantly eat boiled vegetables and pickled 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 pour 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 a hearty dish for the holiday table, but also a wonderful way to combat 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 allows you to lose extra pounds in 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 course.

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 cook 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 dissolves 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, don'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 a minimal amount of 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.
• Dilute the finished cocktail better with juices or dairy 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 recipes smoothies 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.

IN Lately More and more people are trying to lead healthy image life, eat right and therefore try to learn simple dietary recipes in the oven. In fact, there are quite a few of them, and these are far from just fitness cookies, which are usually prepared on the basis of cereals or muesli. You can dilute the low-calorie and healthy menu with fish, which is baked with vegetables in foil, an original meat snack with herbs, or a light apple soufflé. All this is incredibly tasty, and it’s easy to prepare!

Light apple soufflé

If you are on a diet, then you can safely prepare a delicious apple soufflé in the oven. There are few calories in it!

Cooking time – 40 minutes.

Number of servings – 2.

Ingredients

To prepare this dish you will need the following ingredients:

• egg – 1 pc.;
• apple – 1 pc.;
• honey – 1 tsp;
• low-calorie cottage cheese – 150 g.

Cooking method

The essence of preparing an appetizing, light, dietary soufflé is very simple.

1. First of all, prepare the ingredients. If the honey is sugared, you need to warm it up a little. The apple is washed and wiped with a dry and clean kitchen towel.

1. Break the egg. Separate the yolk from the white.

1. The whites are whipped into a strong and fluffy foam with a mixer.

1. Mix cottage cheese and honey. Add the yolk to the mixture. Mash the mixture thoroughly with a fork.

1. Peel the apple. Otherwise, the hard peel will ruin the taste of the dish. The fruit is coarsely grated.

1. Mix apple chips and curd mass.

1. Add protein foam to the composition. Stir everything carefully.

1. This is how the soufflé turns out before baking.

1. All that remains is to send it to the oven for half an hour, preheated to 160 degrees.

Ready! MMM tasty!

Dietary meat in the oven

You can even cook dietary meat in the oven. This is an ideal solution for those who have given up fatty, too spicy, salty foods high in calories. If you adhere to PP, then this recipe is for you!

Cooking time – 2 hours.

Number of servings – 6.

Ingredients

To prepare this dietary dish in the oven you need:

• lean beef – 800 g;
• celery root – 100 g;
• onion – 1 head;
• soy sauce – 3 tbsp. l.;
• carrots – 1 pc.;
• spices - on the tip of a knife;
• vegetable oil – 2 tbsp. l.

Cooking method

Even novice cooks can easily cook such healthy dietary meat in the oven. At the same time, it is guaranteed to turn out very tender and tasty.

1. First of all, peel the onion. The fruit is cut into half rings.

1. Pre-peeled and washed carrots are grated on a coarse grater

1. Rinse the meat and dry on napkins. Cut it into small cubes. Sprinkle the slices with spices and pour over soy sauce. Mix everything thoroughly.

1. Grate the celery. Place vegetable shavings over meat. Send chopped onions and carrots there. Mix everything.

1. Take fireproof pots for the oven. Grease them with oil. Place beef with spices and vegetables on the bottom. Pour ½ cup broth or water into each container. Add 1 large spoon of oil to each pot. Cover them with lids. Place the pots in the oven preheated to 200 degrees.

1. Dietary meat should be baked for about 1.5 hours.

On a note! Light and tender beef is best served hot. You can garnish it with boiled potatoes, rice or buckwheat.

Fish baked with vegetables in foil

Another great one dietary recipe suggests baking fish with vegetables in the oven. For this we need foil. This dish turns out to be very tender, light, tasty, and easy to prepare.

Cooking time – 45 minutes.

Number of servings – 4.

Ingredients

To prepare this dish from the category of healthy nutrition, you need:

• onion – 2 pcs.;
• fish fillet – 600 g;
• tomatoes – 2 pcs.;
• bell pepper – 2 pcs.;
• spices - 1 pinch.

On a note! Dried dill, cumin, basil, and thyme are great spices here.

Cooking method

This dietary recipe is extremely simple.

1. Wash the fish fillet (you can use lean cod) and pat dry with a paper towel. Sprinkle the slices with spices.

Fish dishes are a source of vitamins and microelements for health and beauty. It includes healthy fats(omega-3), phosphorus, magnesium, iron, zinc, vitamins A, D and E.We invite you not to limit yourself to one fish day a week and diversify your menu simple recipes. Dietary fish in the oven in several variations - appetizing, tasty, healthy.

Mackerel with lemon and herbs

Ingredients:

• mackerel – 1 pc.
• lemon – ½ pc.
• onion – 1 pc.
• tomato – 1 pc.
• garlic - 2 teeth.
• homemade tomato paste – 2 tsp.
• mustard – 2 tsp.
• oregano
• sugar (we recommend sweetener)
• dry basil
• black pepper

How to cook?

1. Wash the fish, cut lengthwise, remove the entrails and head.
2. Peel the onion and garlic and finely chop. Also chop the tomato.
3. Then mix all the ingredients in a bowl, adding tomato paste, mustard, oregano, sweetener, dried basil, salt, pepper and lemon juice.
4. Stuff the fish with the resulting vegetable mixture and seasonings. Place lemon half rings on top and leave the dish for 15-20 minutes to soak in the marinade.
5. Bake the fish in the oven at 180-190 degrees for about 45 minutes.
6. Ready-made dietary a fish dish Serve, garnished with fresh herbs and lemon.

Baked Dorado

©diana.shoroh

Ingredients:

• dorado – 1 pc.
• lemon – 1 pc.
• olive oil – 20 g
• fresh basil – 1 bunch
• pepper

How to cook?

1. Wash the fish, remove the entrails, then wash and dry again.
2. Grease half a wide sheet of foil with a little olive oil. Place the fish on it, salt it, pepper it and rub it on both sides with oil.
3. Cut the lemon into two parts. Grind one half, squeeze the juice out of the other and sprinkle it on the fish.
4. Place chopped lemon and a bunch of basil in the belly, wrap the fish in foil and place in the oven for 20-25 minutes.

Dietary fish in the oven: cod with cheese

©alisa_on_sports

Ingredients:

• cod – 1 pc. (335 g)
• natural drinking yoghurt – 80 g
• cheese (any low-calorie) – 60 g
• spices
• garlic

How to cook?

1. Wash the cod fillet, cut into pieces, salt and pepper each.
2. Place the fish in a bowl, pour natural yoghurt (50 g) and leave for 15-20 minutes.
3. Line a baking dish with foil, place the cod marinated in yoghurt on it and place in the oven for 20 minutes. Bake at a temperature of 180-200 degrees.
4. Mix 30 g of yogurt with grated cheese and finely chopped garlic. Mix all ingredients well and place on almost cooked fish. Bake the dish for another 10 minutes until cooked golden crust.

Salmon with vegetable garnish

©subbotina_victoria

Ingredients:

• salmon (steak) – 250 g
• green beans – 200 g
• lemon – 1 pc.
• cherry – 200 g
• radish – 200 g
• soy sauce

How to cook?

1. Wash the fish, grease olive oil, soy sauce and rub with spices.
2. Place it on baking foil folded into a rectangle, wrap the edges of the foil tightly, and place the dish in the oven for 20 minutes. Bake fish at 180 degrees.
3. Meanwhile, boil the beans, chop the radishes and tomatoes.
4. Before serving, sprinkle the salmon with lemon juice and your dietary fish in the oven with a vegetable side dish is ready!

Baked cod with cheese and herbs

©davayhudey

Ingredients:

• cod – 700 g
• cheese (any diet) – 3 tbsp. l.
• garlic – 10 g
• lemon juice – 1 tbsp. l.
• parsley
• spices

How to cook?

1. Finely chop the garlic and fry it in a frying pan, adding a little salt.
2. Mix garlic with grated cheese and finely chopped parsley.
3. Place the fish fillet on a baking sheet, sprinkle it with lemon juice, and top with a mixture of cheese, garlic, herbs and press down a little.
4. Bake the dish for 10-15 minutes at a temperature of 180-190 degrees.

Baked hake fish with carrots and onions

©puma_xydeet_na_pp

Ingredients:

• hake fish – 600 g
• carrots – 2 pcs.
• onion – 2 pcs.

How to cook?

1. Wash the fish and place on a baking sheet. Pour some water into the bottom of the vessel to make the dietary fish in the oven juicy.
2. Place carrots and onions cut into rings on top of the fish, adding a little salt.
3. Bake the fish for about 40 minutes until fully cooked.

Your dietary fish in the oven is ready to eat!

If you want the vegetables to be juicy and not dry out, cover the fish with foil before baking.

Salmon with bell pepper

©goodhealthy_food

Ingredients:

• salmon (steak) – 1 pc.
• onion – 1 pc.
• carrots – 1 pc.
• bell pepper – 1 pc.
• spices
• greenery
• lemon juice (optional)

How to cook?

1. Wash the fish and rub with spices and finely chopped herbs.
2. Cut the onion into cubes, and the bell pepper and carrots into strips.
3. Make a “boat” out of food foil. First place the vegetables there, and then the salmon steak, pour lemon juice over all the ingredients and cover the boat tightly with foil.
4. Bake dietary fish with vegetables for about 20-25 minutes at 200 degrees.

Red fish steaks: a universal recipe

©tvoyagruppa

Ingredients:

• any red (or other) fish – 2 steaks
• onion – ½ pc.
• lemon – ½ pc.
• tomato – 1 pc.
• Bay leaf
• spices
• lemon juice

How to cook?

1. Wash the fish and cut into steaks.
2. Cover a baking sheet with foil, place finely chopped onion and a few slices of lemon on it.
3. Season the steaks with salt, pepper, lemon juice and place them on a baking sheet. Place a tomato ring and a bay leaf on each stack.
4. Wrap the fish in foil and bake it for 30 minutes at 180-200 degrees.

Dietary fish in the oven may be different every day, but it must certainly be tasty and healthy. Don't be afraid to experiment, cook with love and you will succeed!

Prepared by Tatiana Krysyuk

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 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. Fresh apple, cabbage, carrots and squid fillet, cut 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 often meat dishes fishy 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 brown. 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

Most of those who, as a result of hard work, have achieved success in losing weight and returned their figure to attractiveness and harmony, think about the question of how to maintain the achieved result. It's no secret that healthy and dietary nutrition is the best way to maintain weight.

Today our attention will be focused on low-calorie recipes for every day. You will be able to see that you can stay in shape without even denying yourself the pleasure of a delicious meal. You can rest assured that the dietary dishes will please your entire family. The variety of recipes allows you not to waste time on competent drafting menu. Preparing most dishes will not take much time and will not require you to have any special skills. The main thing is to always remember that healthy and properly prepared food is the key to not only slimness, but also health.

Recipes for every day: for breakfast

The key is usually a healthy breakfast. According to experts, morning meals should include slow carbohydrates. They are the ones who provide for a long time human body energy.

Oatmeal for the perfect morning

To prepare this most valuable dish we will need:

• oatmeal - 50 g;
• milk - 2/3 cup;
• water - 2/3 cup;
• low-fat yogurt - 2 tablespoons;
• honey - 1 one tablespoon;
• salt.

First you need to mix water and milk. This should be done in a saucepan. Then add a small pinch of salt and bring the porridge to a boil and leave to simmer over low heat for 10-20 minutes. Stir occasionally. Please note that large and coarse flakes take longer to cook than small ones, but they are richer in fiber. Place the porridge on plates and serve with honey and yogurt.

Oatmeal also goes perfectly with bananas, some berries and apples. You can always add them to the dish if desired.

Delicious Greek omelette

If you use our recipes every day, dietary nutrition will quickly become an integral part of your life. By eating this affordable egg dish for breakfast, you will provide your body not only with slow-acting carbohydrates and proteins, but also with important vitamins and microelements. To prepare we will need:

• chicken eggs - 2 pcs.;
• small sun-dried tomatoes - 2 pcs.;
• olive oil - 1 teaspoon;
• feta cheese or cheese - 25 g;
• a slice of grain bread.

Heat a teaspoon of olive oil in a frying pan. Beat eggs in any container with a whisk. The cheese should be cut into cubes, tomatoes into small pieces. Pour the beaten eggs into the pan, lifting the edges slightly. Fry the omelet until the center is almost ready. Place cheese and tomatoes on half of the semi-finished dish. Cover the filling with the other half. Transfer the finished omelette to a plate. Serve with a slice of bread.

All nutritionists unanimously assert that people who are prone to excess weight should not sit on diets. They should just switch to a diet. The recipes for every day offered by us will help you with this. Such nutrition should become a person’s way of life. In this case, your figure will not suffer from constant weight fluctuations, and your cardiovascular and cardiovascular health will also remain healthy. digestive system. Let's continue to get acquainted with the low-calorie menu. It is noteworthy that it can be varied and very tasty.

What to cook for lunch?

Lazy dumplings with cottage cheese

To prepare lazy dumplings, we will need the following ingredients:

• low-fat cottage cheese - 250 g;
• one egg;
• two tablespoons of flour;
• low-calorie yogurt;
• dill and parsley.

Low-fat cottage cheese should be mixed with the white of one egg, flour and finely chopped dill and parsley. Place the resulting mass on a cutting board sprinkled with flour and roll out the flagella. Each of them should be about 2 cm in diameter. Cut the bundles into pieces 4 cm long. Pour water into a container and bring to a boil. Cook the lazy dumplings for 5 minutes. They should be removed after they float to the surface. You can serve the dish with natural yogurt.

Light soup with rice and cauliflower

Let's continue to master dietary nutrition. Recipes for every day necessarily include the preparation of hot dishes. For this low calorie soup you will need:

• cauliflower - 100 g of inflorescences;
• white rice - one tablespoon;
• potatoes - 2 pieces;
• onions - ½ piece;
• carrot;
• dill and parsley.

Boil rice in boiling water for 15 minutes. Add diced potatoes, finely chopped onions and grated carrots. Now you should add small cauliflower inflorescences to the soup. Then leave the dish to cook for another 5 minutes. It is recommended to serve the soup with finely chopped dill and parsley.

Steamed fish cutlets

Recipes with photos can be found today in many magazines dedicated to cooking, as well as on various portals. To prepare the following dish, you need the following products:

• fish fillet - 0.5 kg;
• crushed crackers - 3 tbsp. spoons;
• milk or water - 125 ml;
• onions - ½ pcs.;
• egg - 1 pc.;
• nutmeg.

Grind the fish fillet and onion in a blender or pass through a meat grinder. Add milk or water, egg and chopped nutmeg to the mixture. Add salt and pepper to taste.

Mix the minced meat thoroughly. Wet your hands cold water and form oblong cutlets. You can stew the dish in a double boiler or in a frying pan without large quantities water. Cooking time - 15 minutes.

We continue to consider popular dietary dishes. Recipes for every day with photos, suitable for a healthy lunch, will help housewives replenish their cookbook.

Oriental noodle snack

To prepare this delicious snack we will need:

• rice noodles - 200 g;
• cherry tomatoes - 12 pcs.;
• fish sauce - 1 tablespoon;
• juice of one lime;
• sugar - 1 teaspoon;
• chili pepper - 1 pc.;
• grapefruit - 2 pcs.;
• cucumber - ½ piece;
• carrots - 2 pcs.;
• green onion feathers - 3 pcs.;
• shrimp - 400 g;
• cilantro and mint greens - 2 tbsp. spoons.

Boil the noodles in plenty of water for 7-10 minutes. Rinse it under cold running water. Place the noodles in a plate. Add tomatoes, fish sauce, sugar, lime juice. Now you can start working on the chili. We cut off the stalk of the vegetable and clear it of seeds. Cut the pepper into cubes and add to the mixture. Peel the grapefruit and add the pulp to the salad. Cut the carrots into strips, and the green onions into thin rings. Finally, add shrimp, finely chopped mint and cilantro to the appetizer. Mix all ingredients thoroughly and serve.

Your family will love this snack and will diversify your diet. Recipes for every day should not be too simple and boring.

Diet soup

To cook a delicious soup, we need the following ingredients:

• olive oil - 3 tablespoons;
• onions - 2 heads;
• curry powder - 2 teaspoons;
• apple - 1 pc.;
• lime juice;
• garlic - 3 cloves;
• small ginger root;
• sweet potatoes - 800 g;
• vegetable broth - 1.5 liters;
• red lentils - 100 g;
• milk - 300 ml;
• coriander.

Soup made from these products is used as a source of protein, fiber and antioxidants, even in a vegetarian diet. Let's continue to consider Best Recipes will help diversify a boring menu.

Add diced sweet potatoes and lentils to the precooked vegetable broth. Cook for about 20 minutes. Add chopped into small pieces green apple. Pour milk into the broth. Bring the soup to a boil again. At this time, fry the onion in olive oil until golden brown. Add garlic to it. Grate the ginger root on a fine grater and add it to the soup along with the frying. At the very end, the juice of one lime is added to the dish. It is recommended to puree the soup using a hand blender. Serve the dish with finely chopped coriander.

Diet dinner

In order for dietary nutrition (we are now considering recipes for every day) to be correct, you should follow the recommendations of experts. For an excellent low-calorie dinner, vegetables, lean poultry and fish are ideal.

Sea bass in the oven

To surprise and delight your household during the evening meal, you should prepare sea ​​bass with fennel. This wonderful dish is rich in protein, vitamin C, and iron.

For preparation you will need:

• sea ​​bass - about 300 g;
• fennel seeds - 1 teaspoon;
• cumin seeds - 1 teaspoon;
• mustard seeds - 1 teaspoon;
• turmeric - half a teaspoon;
• fennel - one head;
• lemon - 1 pc.;
• olive oil;
• coriander greens.

The perch will be baked in the oven at a temperature of 220 °C. Chili peppers must be cut into small cubes. Mix it with cumin, fennel, turmeric and mustard. A small piece of foil should be greased with olive oil. Spread 1/3 of the spice mixture on it. Rub the remaining spices onto the fish and place it on foil. Place sliced ​​lemon on top of the perch. Wrap the fish in foil and seal the edges. Place the workpiece on a baking sheet. Total baking time is 15 minutes. Serve the fish with coriander.

As you can see, dietary nutrition for every day is not a problem. Preparing delicious dishes will not take much time, but will bear fruit very soon.