Healthy diet for weight loss. Options for healthy snacks
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 is 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 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 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:
- 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.
- 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.
- 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 needed for 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 delicious and interesting recipes that use only plant ingredients is also increasing. 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:
- You need to eat slowly and calmly. Chewing food thoroughly ensures complete absorption of all necessary elements.
- The dish should have an attractive appearance and pleasant taste.
- Constantly dilute your diet with various vegetables and fruits.
- Dairy products are eaten separately from main dishes.
- Should only be prepared for one time.
- Three hours before bedtime you should not eat anything.
- Fruits and vegetables are consumed separately.
- 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. required quantity 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. 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 home cooking
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.
IN minced chicken add finely grated onion, celery stalk, and cheese. 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. From the resulting minced meat, small cutlets are molded and laid out on 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 decide to switch to a dietary diet, it is best to immediately develop a full menu for the 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:
- simmer 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 a fashionable and healthy food 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;
- nutmeg ground – 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 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 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
Diet dinner can become delicious treat in 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, from excess weight in childhood will negatively affect the condition of joints, bones and internal organs in the 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 are excellent taste qualities.
- No oil required for cooking.
- Constant maintenance temperature regime, eliminates the need to reheat 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 fresh mushrooms, 100 g carrots, one glass of rice, half a liter of water, 50 ml olive oil, crushing 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.
Recipes with eggplant
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 filling 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 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 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, 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 contain 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.
- 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
- 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.
- 4 strawberries, 50 g banana, 100 ml kefir, one tablespoon of steamed oatmeal, beat in a blender. Sprinkle ground on top walnuts. 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.
Recipes for proper nutrition are gaining popularity today, because such recipes can be not only healthy for our body, but also very tasty. The abundance of recipes for proper nutrition attracts both externally and with its content, pleasant aroma, interesting color etc. It is very important to correctly create a menu for every day, where recipes for proper nutrition will prevail. The variety of shapes and tastes will not leave anyone hungry and unsatisfied from what they tried.
There is no need to confuse healthier eating with diets or fasting, because they are fundamentally different. But the effect of healthy food will also be noticeable, because with the help of natural and tasty products you will be able to easily maintain beautiful shape and remove extra pounds. And in addition to your figure, a balanced diet will give you a good mood and well-being.
Proper nutrition involves eating freshly prepared food, so the recipe is designed for 3 servings:
- medium sized carrots;
- chicken fillet – 200 gr.;
- cauliflower;
- sauce (chicken broth, hard cheese, flour, cream, 2 eggs, ground pepper, nutmeg, salt to taste).
Recipe:
- Do not cook the cauliflower until tender, first separating the inflorescences. Add all ingredients for the sauce, except eggs, to the water where it was boiled. Cook this whole mixture for 5 minutes, stirring occasionally and not allowing it to curdle. Then add the egg yolks and mix well in a water bath.
- The baking container must be greased with butter. Place pre-cooked chicken or other poultry fillet, cauliflower, carrots on the bottom and fill with sauce.
- Place the pan in an oven preheated to 250 degrees for 15 minutes until a crispy crust of a beautiful golden hue appears. Such food is not only incredibly tasty, but also nutritious.
Sardine salad
There are many recipes for proper nutrition, but this salad is very easy to prepare, saturates the body and prevents extra pounds from being deposited on the sides. To prepare it you need the following ingredients:
- rice - about 130 g;
- canned peas and corn (a glass of total weight);
- sardines in their own juice;
- fresh cucumber;
- Cherry tomatoes;
- greens, feather onions;
- salt and pepper (to taste).
Recipe:
- Pre-boil the rice. Mix it with sardine.
- Cut the cucumber into small pieces, divide the cherry tomatoes into quarters.
- Chop the greens and onions and add to the rice.
- Mix all remaining ingredients and decorate the dish.
In order to eat healthy, you don't need to spend a lot of time preparing food. With proper nutrition, you can increase your energy levels and strength, gain vigor and positivity, feel better and forget about health problems. Proper nutrition is no longer a tasteless food restriction; with the help of a variety of dishes you can brighten up your daily diet.
Culinary community Li.Ru -
Dietary recipes for weight loss
Soup for weight loss - 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 - light, nutritious, vitamin soup, which, moreover, helps to lose excess weight. I love okroshka and in early spring I always go on the 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 open mine little secret- a simple recipe for making lemon water for weight loss. A very tasty drink that 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 offer you a 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 perfectly. 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 the general benefit of the body.
As you know, pineapple is a low-calorie and tasty 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 minimal 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. Today on our menu is an excellent low-calorie puree soup made from vegetables and fruits - 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 perfect. 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 the feeling of 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 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. The main ingredient, cauliflower, is 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.
Your attention - classic recipe 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 making pink salmon salad - I think you'll like it unusual combination 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.
Good recipe curd cream for cake will be useful to everyone who at least occasionally bakes cakes at home. Curd cream for the cake is prepared very quickly and simply - 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 don't like oatmeal, because it is viscous, 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!
Proper nutrition menu (PN) for weight loss for a week - different options, recipes.
Proper nutrition (PN) has firmly become fashionable in modern society, which is not surprising - after all, every person wants not to have problems with excess weight. To lose weight, a variety of menus are invented, and even recipes for specific dishes that help not gain extra calories. These diets can be of very different durations, but the most popular among those losing weight are weekly diets. In this article you can get acquainted with different options for PP diets and their menus for each day of the week.
Do you practice proper nutrition (PN)?
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Low-calorie PP diet menu for weight loss for a week
The surest way to lose weight quickly is to go on a low-calorie diet. The PP diet menu, which is given below, consists of dishes whose total daily calorie content does not exceed 800 calories. You should know that this diet cannot be called balanced, so following it for more than seven days is harmful. Let's find out the menu of this PP diet for a week:
The first day:
Breakfast: a glass of warmed milk with a spoon of honey, toast from stale black bread;
First snack: medium-sized sour apple;
Lunch: vegetable soup, a piece of steamed fish, green salad;
Second snack: large tomato;
Dinner: steamed vegetables, a glass of kefir.
Second day:
Breakfast: steamed oatmeal, flavored with honey and grated apple;
First snack: orange;
Lunch: boiled chicken fillet, green salad;
Second snack: a glass of kefir;
Dinner: boiled pasta with vegetables.
Day three:
Breakfast: egg white omelet with herbs;
First snack: a glass of juice from fresh vegetables or fruits. Store-bought juice is not allowed!
Lunch: vegetable borscht with boiled potatoes;
Dinner: Steamed fish with vegetables.
Day four:
Breakfast: unsweetened yogurt, to which you can add fresh berries;
First snack: a glass of natural carrot juice with a spoonful of cream;
Lunch: veal fillet with a side dish of vegetables;
Second snack: two fresh cucumbers;
Dinner: boiled potatoes with vegetable oil and herbs.
Day five:
Breakfast: a portion of buckwheat with fried onions and carrots;
First snack: a large handful of fresh berries;
Lunch: vegetable or mushroom cream soup, with black bread croutons;
Second snack: vegetable salad;
Day six:
Breakfast: oatmeal with water, flavored with fruit;
First snack: a glass of fresh tomato juice;
Lunch: a portion of stewed beans with sauce;
Second snack: sweet bell pepper;
Dinner: cottage cheese with herbs.
Day seven:
Breakfast: boiled cauliflower, one egg;
First snack: natural yogurt;
Lunch: boiled beef with carrot salad or stewed carrots;
Second snack: sour apple;
Dinner: vegetable pilaf.
By following this PP diet menu, you can lose up to five kilograms in a week.
Simple vegetable menu PP for a week
Compliance with this PP diet and strict adherence to its menu will help you lose about 4-5 kilograms in a week. At the same time, this diet will be useful for the gastrointestinal tract: the fiber present in abundance in vegetables will help cleanse the body of useless and harmful substances.
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Proper nutrition is a very healthy habit. This is an opportunity not only to lose weight, but also to maintain health. The article will provide delicious recipes proper nutrition for breakfast, lunch and dinner.
Breakfast is the first meal of the day. It should not only be healthy, but also tasty. The first meal can consist of porridge, fruit, cottage cheese. You can also choose a heartier breakfast option with meat and vegetables.
Proper nutrition: breakfasts (recipes)
Porridge "Minutka"
To prepare, take:
- 1 glass of one percent milk (preferably with short term storage);
- 2 tablespoons large oat flakes (slow cooking);
- 1/3 ripe banana;
- 1 teaspoon of thin natural honey;
- 1 tablespoon frozen blueberries or raspberries.
Cooking steps
- Pour milk over the cereal in the evening. Cover with a lid and place in the refrigerator.
- In the morning, place the semi-finished porridge product in the microwave for a few minutes.
- Meanwhile, cut the banana into cubes.
- Add honey, berries, banana to hot porridge.
- Stir and eat, slowly and with pleasure.
Pumpkin and apple platter for breakfast
To prepare, take:
- 300 g peeled and seeded pumpkin;
- 2 firm green apples of sour varieties;
- 15 g vegetable oil;
- cinnamon stick;
- 2 tablespoons of honey.
Cooking steps
- Chop the pumpkin into cubes (no need to chop it, otherwise there is a risk that it will disintegrate).
- Core the apples and cut into slices.
- Place the pumpkin and apples in a Teflon cast iron pot, add vegetable oil and half a glass of water.
- Simmer covered for 15 minutes over medium heat.
- Remove from stove. Add cinnamon and honey. Mix.
- This dish is suitable for both breakfast and afternoon snack. Can also be used as a dessert.
Proper nutrition: lunch (recipes)
The lunch menu can consist of both the first course and the second. You can eat half a serving of soup and part of the second. You shouldn't overeat.
Soup “Green” with sorrel and spinach
To prepare, take:
- 400 g veal;
- 1 bunch of young sorrel;
- 1 bunch of spinach;
- half a large bunch of green onions;
- a third of a bunch of fresh young dill;
- young beet tops;
- 2 chicken eggs;
- 3 tablespoons low-fat sour cream;
- 1 large onion;
- 2 tablespoons of any vegetable oil;
- dried laurel, black peppercorns, rock salt;
- a quarter of a lemon;
- 150 ml tomato juice or grated tomatoes.
Cooking steps
- Pour cold, clean (filtered) water over the veal. Cook for one hour, skimming off the foam.
- Peel the onion and finely chop it into cubes.
- Sauté in a frying pan for about five minutes. Then add tomato juice and sour cream. Simmer for a few more minutes.
- Boil and peel the eggs. Cut into cubes.
- Add randomly chopped spinach, sorrel, onion, dill and beet leaves to the broth. The beets can be cut smaller.
- Cook for five minutes, add salt to your taste.
- Add stewed onions with tomatoes and sour cream and chopped eggs to the soup.
- Let it boil, cook for another two minutes. Add laurel and a few peppercorns.
- Squeeze lemon juice into the soup. Simmer over low heat for several minutes.
This option for proper nutrition (soup) is a very healthy recipe for children and adults.
Creamy chicken soup with zucchini
To prepare, take:
- 1 skinless, boneless chicken breast;
- 2 young zucchini or zucchini;
- 1 white onion;
- 1 large carrot;
- 1\2 bunch of parsley;
- a few tablespoons of low-fat sour cream;
- salt.
Cooking steps
- Wash the breast, cut into pieces, pour cold water to cover by a centimeter.
- Cook for twenty minutes, descaling.
- Add coarsely chopped zucchini, onion, and carrots to the saucepan.
- Cook until all vegetables are fully cooked.
- Add coarsely chopped parsley.
- Simmer for about five minutes.
- Place the soup in a bowl and blend with a blender until smooth.
- Return to the heat and let it boil. Add salt to your taste.
- Serve hot, adding a spoonful of sour cream. You can dry rye crackers. It's also very tasty.
Dinner: proper nutrition (recipes)
Chicken breast “Tenderness” with yogurt sauce
To prepare, take:
- 1 chilled boneless chicken breast;
- 300 g of natural unsweetened low-fat yogurt;
- 3 cloves of garlic;
- 1/3 bunch of young dill;
- dried laurel, sea salt, allspice peas;
- 1-2 cucumbers;
- 1 onion in peel.
Cooking steps
- Peel the breast, wash and cover with cold water. Bring the breast to a boil, remove the scum, add a little salt, add laurel and allspice.
- Wash the onion well and cut it with a cross. Don't clean! Throw into the boiling broth.
- Cook for 30 minutes over medium heat.
- Leave to cool in the broth, after cutting into 8-10 pieces.
- Cool the yogurt in the refrigerator, add a little salt, add garlic (finely chopped), chopped dill.
- Place the chicken slices on a plate, pour over the sauce, and serve with fresh cucumber.
- You can also add cucumber to the sauce. Then you need to first grind it on a coarse grater.
A delicious and quick recipe for proper nutrition in a slow cooker - vegetable stew with turkey
To prepare, take:
- 500 grams of turkey fillet (both red and white meat are suitable);
- 1 large eggplant;
- 1 medium onion;
- 1-2 young zucchini;
- 1 carrot;
- 2 ripe tomatoes;
- 200 g white cabbage;
- 3 cloves of garlic;
- 1 bunch of fresh dill;
- 1 tablespoon vegetable oil;
- salt, spices, lemon juice.
Cooking steps
- Set the multicooker to the “Frying” mode.
- Pour oil into a bowl and heat it up. Throw in the turkey meat, cut into medium strips. Fry for 10 minutes.
- Peel onions, carrots, eggplant and zucchini. Cut into medium sized cubes.
- Shred the cabbage into strips.
- Grate the tomatoes.
- Finely chop the garlic and dill.
- Add all the vegetables to the meat, mix and add salt to taste. Add 100 ml of water (boiling water). Close the lid. Set the multicooker to “Stew” mode for 30 minutes.
- Open the lid, add grated tomatoes, herbs with garlic and 2 tablespoons of lemon juice. If desired, you can include any spices in the recipe.
- Close the multicooker and continue to simmer for another five minutes.
- The stew can be served either hot or cold.
Recipes for proper nutrition for weight loss
“Oatmeal” - a recipe for proper nutrition
This recipe is not only healthy, but also delicious. Very good for those who want to lose weight. In addition, it is quite easy to prepare. Even novice cooks can do it.
Ingredients:
- 2 tablespoons of finely ground oatmeal;
- 2 tablespoons of wheat or oat bran;
- 2 chicken eggs;
Cooking process
- Pour boiling water over the bran and rolled oats until they are covered.
- Stir until it becomes a not very thick porridge.
- Add eggs beaten until smooth.
- Bake in a non-stick pan like pancakes.
- You can use yogurt, fresh berry puree, honey, or cottage cheese as a sauce.
This recipe for proper nutrition for every day will diversify the diet of someone losing weight. If you bake oatmeal large diameter, you can flavor it with different fillings. The filling is laid out on half of the pancake and covered with the other half.
Filling with cottage cheese and herbs. Combine low-fat cottage cheese with unsweetened yogurt, parsley and a clove of garlic.
Vegetable filling. Cucumber, carrots, tomatoes, onions, celery cut into strips. Stir and add salt.
Chicken and mushroom filling. Cut the boiled chicken breast into cubes. Also chop the boiled champignons randomly. Mix chicken, mushrooms with unsweetened yogurt, add salt.
With such fillings, oatmeal is suitable for both breakfast and a hearty lunch.
Children can be offered an option filled with fruit and honey, sweet cottage cheese with dried apricots or raisins.
Proper nutrition (recipes for the week): how to organize yourself?
At first glance, it seems that complying with the norms healthy eating incredibly difficult. You need to eat often, variedly, and also healthy food. How can you organize yourself so that all this is not a burden, but a pleasure?
To begin with, you should create sample menu for a week. This won't take much time. It is better to write down your meal plan on a piece of paper and attach it to the refrigerator.
The next step is to create a grocery list for the same week. This will also not be difficult, because the nutrition is correct, therefore, we do not need any complex products, additives or spices.
All that remains is the daily purchase of dairy and fermented milk products, fresh herbs and some small items.
You can also cook for several days. For example, on Monday, buckwheat for breakfast. On Tuesday the same buckwheat is for lunch. Save time. It's easy to make braised chicken breast for several days. You can make a vegetable sauté. The main thing is desire.
Ten steps to eating healthy
Not everyone can handle a sudden change in diet. Therefore, it is better to gradually change your gastronomic habits.
- Replace mayonnaise with low-fat sour cream or natural yogurt.
- Make a salad from fresh vegetables every day.
- Try to boil, bake, stew, and not fry.
- Eat two fruits a day. Even if you don't feel like it!
- Don't over-salt your food.
- Replace your lunch and dinner plates with smaller ones.
- Remove ketchups, sauces, jams and condensed milk from the refrigerator.
- Make it a rule to drink water from a beautiful jug. Place it in a visible place. This way he will attract your attention.
- Make vegetable straws for snacking. Cucumber, carrots, cabbage, celery are suitable.
- Do not buy sausages and sausages more than once a month.
These rules are not very complicated, but they will help you acquire the right habits and gradually switch to healthy eating.
Proper nutrition: simple recipes (video of preparing tilapia on an onion bed with cheese)
We present to your attention a recipe for an easy-to-prepare tilapia dish. Tilapia is a freshwater fish containing about one hundred Kcal. It is low-fat and suitable for dietary nutrition. The fish cooks very quickly. In addition, it is usually sold in fillet form, which makes the cooking process easier.
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