Zucchini is one of the least calorie and most healthy vegetables, so those who are on a low-calorie diet or just want to eat healthy should pay special attention to it and include it in their diet. Zucchini is easily digestible and also has a positive effect on digestion and skin.

The energy value of this healthy vegetable is only 24 kilocalories per 100 grams, and this is really a small figure, because the average daily calorie intake for an adult varies between 2000 and 4000 kilocalories, depending on gender, weight, and the amount of physical training. In addition, zucchini contains useful substances such as potassium, phosphorus, calcium, and vitamins B and C.

There are many types of zucchini, but for dietary dishes the best choice would be zucchini or young zucchini of any other type.

The fact is that they are prepared faster and easier than fully ripe large zucchini, because you don’t have to cut off the skin from them, and the fruits themselves are tender and juicy.

There are many options for preparing zucchini; you can use them to make almost anything you want, from first courses to desserts. Zucchini can be stewed, boiled, fried, baked, or made into snacks and preparations. It is important that the taste of zucchini is quite high, despite its low calorie content.

Dietary first courses from zucchini for weight loss

Soups are traditionally considered one of the lowest-calorie, but at the same time satisfying dishes, so they are loved by both those who want to lose weight and adherents of a healthy diet. Various types of soups are prepared from zucchini, but they are all united by low calorie content and a pleasant, memorable taste.

Spicy zucchini cream soup

This soup is not only delicious, but also beautifully served, so it will not be a shame to prepare it for guests and even put it on the holiday table. It's quite simple and quick to prepare. To prepare 2 servings of this soup you will need:

• 400 g of zucchini (preferably the zucchini variety);
• 100-200 ml of cream (preferably low fat content, for example, 10%);
• 1 spoon (teaspoon) salt;
• a pinch of curry powder;
• fresh dill – 2-3 sprigs;
• 15 g crackers.

How long to cook: 20 minutes.

Calorie content: 54 kcal per 100 grams.

First of all, wash the zucchini and grate it on a fine grater. If the zucchini is small, there is no need to cut off the skin and remove the seeds.

Place the ground mixture in a cooking container, add a little water and cook, covered, for 5 minutes. Add salt and grind with a blender. Add cream and curry to the resulting mixture and mix thoroughly. Garnish with dill, add croutons and serve.

Soup with zucchini and other vegetables

Vegetables are the best food for weight loss, and vegetable soup should definitely be part of the diet of a healthy person who keeps fit. To prepare this vegetable soup, take:

• 250 g of zucchini, preferably the zucchini variety;
• 2 tomatoes;
• 2 potatoes;
• 5 black peppercorns;
• 1 small onion;
• 1 medium carrot;
• 3 garlic cloves (medium);
• 2 bay leaves;
• fresh dill;
• salt (to taste).

How long to cook: 1 hour.

Calorie content: 37 kcal per 100 grams.

First you need to chop all the vegetables. Boil the potatoes (cook for about 15 minutes), fry the carrots and onions in a frying pan, add the zucchini and fry everything together for another 10 minutes. Remove the skin from the tomato, cut it and simmer it with vegetables for about 5 minutes.

The next step is to add all the vegetables from the pan to the soup, wait for the soup to boil and add spices, herbs and garlic. When after these steps the soup comes to a boil again, turn it off and leave it under the lid closed.

After 10 minutes, the soup can be served, seasoned with sour cream if desired. To make the soup more rich, you can cook it not just in water, but in meat (or vegetable) broth.

Zucchini main courses

However, you should not think that zucchini, due to its low calorie content, is only suitable for making light soups.

On the contrary, zucchini is often used in hearty main courses, making them healthier.

Such dishes have every right to be called dietary, because their calorie content is several times less than that of similar dishes where, instead of zucchini, say, potatoes or some kind of cereal are used. Let's consider dietary main courses made from zucchini for weight loss.

Zucchini Casserole with Chicken

Zucchini and chicken fillet are a great combination: both products are considered dietary, but at the same time they have a bright taste and go well together. To prepare the casserole you need the following products:

• 1 chicken fillet;
• 1.5 kg of zucchini;
• 2 sprigs of green onions;
• onion – 1 head;
• 100 g feta cheese;
• 3 tablespoons (tablespoons) of low-fat sour cream and the same amount of vegetable oil;
• a sprig of fragrant basil;
• 1 tablespoon (tablespoon) of fresh parsley;
• 1 spoon (teaspoon) paprika;
• 1 spoon (teaspoon) turmeric;
• 2 eggs;
• 80 g flour;
• seasonings to taste.

How long to cook: 1 hour.

Calorie content: 116 kcal per 100 grams.

Cut the fillet into slices, season, add one spoon of oil and fry in a frying pan for 5 minutes. Chop the green onions, basil and parsley, grate the cheese, cut the zucchini into small slices, and the onions into small cubes.

Combine all chopped ingredients and fried chicken in one container. Place eggs, sour cream, salt and pepper, spices, flour and remaining butter in a separate bowl and beat well.

Combine the two mixtures in a heat-resistant form, previously lightly greased with oil, and mix. Bake for 40 minutes, setting the oven to 180 degrees. You can serve with your favorite vegetable salad.

Stew is a universal dietary food: it can be served as an independent dish or as a side dish for meat. Preparing this dish is not difficult. You will need the following products:

• 2 not too large zucchini;
• 1 sweet pepper;
• 1 carrot;
• 1-2 tomatoes;
• 1 small onion;
• approximately 30 g sunflower oil (for frying);
• 2-3 not too large cloves of garlic;
• greenery;
• salt (to taste).

How long to cook: 40 minutes.

Calorie content: 51 kcal per 100 grams.

Prepare vegetables for cooking: wash, peel. Cut the zucchini into cubes, grate the carrots, cut the peppers into strips, onions into rings, tomatoes into slices. Place all vegetables in a preheated cooking container.

Fry in vegetable oil for about 20 minutes, stirring as often as possible and trying not to add water. Towards the end of cooking, add finely chopped herbs and garlic and salt. You can serve immediately from the stove.

Other dietary dishes containing zucchini

In addition to first and second courses, you can prepare salads, appetizers, preparations and even desserts from zucchini. For those who want to lose weight, zucchini can truly become an indispensable product. Below are recipes for salads and appetizers made from zucchini for weight loss.

Salad of zucchini, apples and carrots

This salad with an unusual spicy taste will appeal to those who like to try and discover something new. To prepare this light and tasty salad, take:

• 350 g young (or canned) zucchini;
• 50 g carrots;
• 100 g fresh apples;
• a little lemon juice;
• 30 g mayonnaise;
• green onions to taste;
• salt to taste.

How long to cook: 15 minutes.

Calorie content: 67 kcal per 100 grams.

Preparing this salad is extremely simple: you just need to cut vegetables and apples (preferably into strips), sprinkle with lemon juice, add chopped onions, salt and mix, adding mayonnaise. This is a great option for a light snack or to start a meal.

You don't have to be a chef to make squash caviar that's as delicious as store-bought (or even tastier). Just follow the recipe and you will be able to enjoy the taste of this easy snack from a jar for a long time. You will need the following:

• 3 zucchini;
• 1 carrot;
• 2 onions;
• 2 cloves of garlic;
• 3 tablespoons (tablespoons) of tomato paste;
• a little vegetable oil;
• salt and pepper to taste.

How long to cook: 1 hour 30 minutes.

Calorie content: 36 kcal per 100 grams.

Prepare vegetables: wash, peel. Chop the onion with a knife, grate the carrots on a not very fine grater, fry them together in a small amount of oil. Chop the zucchini and also fry (separately from the onions and carrots).

After this, put the carrots, onions and zucchini in one pan, add spices, simmer for an hour, adding a little water if necessary. About 15 minutes before the caviar is ready, add garlic (chopped) and tomato paste, mix well.

When the mixture has cooled, grind it with a blender. Zucchini caviar is ready!

Pancakes with zucchini are not only unusual, but also delicious! Even children who usually refuse to eat vegetables enjoy them. The cooking process is almost the same as for regular pancakes. All you need is:

• 400 g fresh zucchini;
• 350 g flour;
• 4 eggs;
• 2 tablespoons (tablespoons) of parsley;
• 300 ml low-fat kefir;
• 1 spoon (tablespoon) of vegetable oil;
• 1 spoon (teaspoon) salt;
• a pinch of soda.

How long to cook: 1 hour.

Calorie content: 138 kcal per 100 grams.

Wash the zucchini and grate it on a medium-sized grater, carefully squeeze the juice out of it through a sieve. Add kefir, eggs (pre-beaten), salt, mix well. Chop the parsley and also add to the mixture.

After this, gradually add flour and knead the dough (check that it is not too thick). Add oil and soda, mix. After 20 minutes you can fry the pancakes. Form pancakes in a heated frying pan, greased with oil, fry until golden brown.

Ready-made pancakes can be greased with vegetable oil, various fillings can be added to them, or simply eaten with sour cream.

Secrets of preparing delicious dietary dishes from zucchini

How to cook zucchini correctly? In order to make light dietary dishes from this vegetable truly tasty, just listen to a few simple tips.

As mentioned above, the most suitable zucchini for processing are young fruits of any variety or zucchini variety: they do not need to be peeled or the seeds removed from them. However, this does not mean that large and ripe fruits cannot be used at all. It is enough to peel them from the rough peel, remove all the seeds - and the dishes from them will turn out no less tasty than from young fruits.

The most common way to cook zucchini is to fry them in a pan. You need to monitor this process very carefully: zucchini quickly absorb the oil in which they are fried, and because of this they can burn. To avoid overcooking the zucchini, you can cover them with foil during the cooking process so that they “cook” on their own and don’t turn out too dry (they should remain a little raw inside).

Remember that zucchini goes well with garlic, which is why it is present in almost all recipes with this vegetable.

If you want to make a side dish of zucchini (without using other vegetables), add garlic to it, and then its taste will definitely captivate everyone who tries it.

Zucchini can be served simply as an appetizer with any sauce. It's no worse than French fries, but many times healthier. And taking into account the fact that zucchini is delicious both cold and hot, it is worth saying with certainty that they can give a head start to any other snacks.

So, as can be seen from everything written above, zucchini is a truly irreplaceable vegetable. The dishes that you can prepare from it are so varied and different from each other that it is not possible to single out any one of them as the most delicious.

That is why you are unlikely to get tired of zucchini quickly, even if consumed daily. If you have this vegetable in your refrigerator, you can be sure that a dish prepared from it will not disappoint you.

And with all this, zucchini is a dietary product, so when preparing dishes from it, you don’t have to worry about extra pounds - they won’t appear. By making this vegetable part of your daily diet (for example, replacing your usual high-calorie side dishes with it), you can lose weight much faster than you expected.

Another version of the zucchini diet dish is in the next video.

Hello dear lovers of tasty and healthy food. I invite you to a cooking master class. The guest of our delicious story is zucchini.

This popular vegetable has a legitimate reputation in most slimming dishes. And low-calorie zucchini dishes are in great demand

Zucchini is a vegetable that is high in water content and low in calories.

Any traditional zucchini dish will be low in calories if you tweak your recipes a little. recipes. Need to:

• Replace frying with stewing or baking in the oven;
• Reduce the amount of fat in cooking;
• Reduce the amount of salt;
• Cook zucchini not in single dishes, but make a mix with various bright vegetables and spices.

After such transformations, food will become healthier. Let's go through your cookbook. What can you cook from zucchini?

Zucchini salads and snacks

Zucchini salads can be either warm or cold. We are accustomed to eating zucchini only after heat treatment.

However, zucchini is very similar to cucumbers in its composition, so its use can be similar to cucumbers.

Zucchini can be salted, pickled, used fresh in salads, cut into pucks, cubes, or grated on a coarse grater, for example, as for Korean carrots. ??? Utility?

Vegetable caviar

Many people’s favorite squash caviar from a jar contains too few nutrients and many preservatives. Healthy squash caviar is prepared in less time, without pre-frying the food, only by stewing.

By increasing the amount of additional ingredients (carrots, onions, tomatoes), we can get tasty and healthy caviar. Watch the video for recipes:

Marinated zucchini/mixture

Zucchini is pickled in the same way as cucumbers. This snack doesn't take much time.

1. Cut the zucchini into thin circles or halves, like cucumbers for a salad (300 grams);
2. Place in a deep bowl, pepper, add a little salt or soy sauce (3-5 g).
3. Add a splash of balsamic vinegar or Worcestershire sauce. If not, then the usual 6% (3-5 drops)
4. Stir and place a saucer on top. Hold it down. Place a mug of water.
5. After 15-20 minutes, lightly salted zucchini is ready to eat.

If you add carrots, onions, other vegetables or even berries to this mixture, for example, gooseberries, currants, this will add zest, and these zucchini may become your favorite dish.

Warm and cold salads

Cold salads with zucchini are prepared in the same way as with cucumber. At first their taste is unusual, but it is not as pronounced as, for example, celery, so you get used to it faster.

Warm salads use boiled, stewed or grilled (oven) zucchini and other vegetables.

I will give only two recipes With indicating calories:

• For one serving, grate 100 g of zucchini, 20 g of carrots and 100 g of daikon. Add soy sauce, pepper to taste, 20 ml of olive (sunflower or flaxseed) oil. A serving contains 120-150 kcal, depending on the oil.
• For a serving for one person, we take raw vegetables: 100 g zucchini, 50 g bell pepper, 50 g eggplant, 50 g tomato, 20 g onion. We bake all vegetables on the grill without oil. Chop and stir while warm. We make a dressing from fresh herbs, olive oil and garlic. A serving contains 150-180 kcal.

First courses of zucchini

Making soups only from zucchini means making our table too bland. Zucchini does not have a distinct aroma or taste.

It, like a sponge, absorbs the tastes and aromas of brighter vegetables. However, this is a good replacement for potatoes in our usual soups.

Thus, zucchini will replace the volume of potatoes and will reduce calorie content, which is very important for weight loss.

Soups with added zucchini

Let's prepare vegetable soup with chicken broth. We cut the carrots into semicircles and shred the cabbage. The first to go into the broth is cabbage and carrots.

You can also add cauliflower and broccoli. Onions can be fried or used fresh. 10 minutes after boiling, add zucchini, cut into cubes, add chopped herbs. Turn it off 5-7 minutes after boiling. The soup is ready.

Let the soup sit a little longer before serving. For those family members who are not losing weight, when serving, you can put a piece of chicken or add a spoonful of sour cream. For those losing weight, this soup will be tasty without such additives.

Cream soups

If you don't like the appearance of zucchini in soup because it is much softer than potatoes, then you can puree vegetable soup.

In this case, it is better to increase the number of zucchini and reduce the water. There is no need to add any other ingredients to thicken the puree soup.

Cook all the ingredients, puree the ingredients in a blender, add your favorite spices. After this you need to boil the soup a little.

Zucchini main courses

Main courses from zucchini, according to the method of their preparation, are divided into dishes from:

• grated zucchini;
• chopped (thin rings, cubes) zucchini;
• zucchini, cut in a special way.

Let's look at each category separately.

Pancakes, casseroles, pizza

You can make pancakes and casseroles from grated zucchini. We prepare the dough from zucchini puree with the addition of eggs, salt and a small amount of whole grain flour.

You can take oatmeal flour or ground crackers. Spoon the resulting dough onto parchment paper and bake in the oven.

If you put all the dough in the mold, you will get a casserole. If in small forms, then there will be unsweetened cupcakes.

Pancakes can be baked in the traditional way in a frying pan. But then they will no longer be low-calorie.

If you bake a large layer of dough for zucchini pancakes on a baking sheet, then this “pancake” can be used to form a roll.

The filling for a weight loss roll should be just as light. For example, natural yogurt with chopped herbs and garlic. This layer can also become the basis for vegetarian pizza.

Goulash/stew

Traditional stew can be made not only with potatoes, but also with zucchini. If you limit the addition of spicy tomato sauce and use fresh tomatoes with spices, the dish will become dietary.

Adding turkey or chicken meat to the goulash instead of pork will also help reduce calorie content. The absence of frying with flour in goulash will reduce calories.

It is better to cook zucchini stew not in a frying pan, but in a slow cooker or oven without adding animal fat.

The best option would be to stew it in a traditional Russian clay pot with a lid. A vegetarian version of the stew can be made with mushrooms.

Ratatouille lasagna

The famous Ratatouille from the cartoon is a dish made from zucchini, the closest relative of our zucchini. Ratatouille is also a stew, but it is prepared without mixing the layers.

Layers of vegetable rings in Ratatouille are often arranged vertically. Additionally, tomatoes and eggplants are used. The dressing is also tomato.

If you arrange the vegetable layers horizontally in a mold or on a baking sheet, you get lasagna.

Lasagna typically uses ground meat for a sauce between layers of dough. Vegetable lasagna will have layers of zucchini instead of dough, and the sauce can be made either meat or vegetarian. This dish is as tasty as it is beautiful.

Rolls, boats, barrels

If you show a little more diligence and cut the zucchini in a special way, you will receive additional aesthetics of the dish.

• Cut the zucchini lengthwise into thin strips
• Cover these strips with curd paste with chopped herbs
• Roll up the rolls and secure with a wooden skewer or toothpick.
• You can roll these rolls and bake them in the oven or cook them in a slow cooker. Cooking time is about 20 minutes.

If the strips are made thicker, then you can bake such “tongues” without folding them. If you cut the zucchini into pucks and bake them with the filling on top, then you can then arrange them in a pyramid when serving on a serving plate.

When you have a lot of time to prepare, then do “boats”. This dish is portioned. But the cooking time is much longer.

Although, it all depends on the original size of the zucchini. For large and hard specimens, first bake the boat blanks without filling.

When the boats are half baked, fill them. For small, delicate specimens, no pre-treatment is required.

The most difficult part to perform is the creation of squash barrels. The peeled zucchini needs to be cut into bars 4-5 cm long. Using a thin knife or a special notch, remove the core.

Set each barrel on parchment or in a mold. Fill it with minced meat. The minced meat can be vegetable or mixed. For example, chicken with buckwheat or mushrooms with onions and carrots. Your imagination has no limits here.

When baking these barrels in the oven, you can cover them with a thin piece of cheese so that it covers the top of the barrel, then you will get a beautiful crust. A more dietary option would be if you simply pour natural yogurt over the zucchini.

Zucchini desserts

To create desserts, zucchini is usually grated and the excess liquid is squeezed out. The resulting mixture is added as a filling for muffins and cake layers. To make these desserts less calorie, dietary.

Since zucchini does not have a pronounced taste, it can be used as the basis for sweet dishes, such as candied fruits or marshmallows.

To do this, peeled zucchini, cut into large cubes, is boiled in syrup with the addition of lemon and orange peels, or currant berries.

You can use any berries or fruits with bright color and taste. After this, place the boiled zucchini on a mesh to drain excess syrup.

Then on parchment paper until dry. You can dry it in a slightly warm oven. Or you can not dry it, but leave it in syrup, and use just juices instead of fruits.

The zucchini tastes so good that you can’t even tell it’s zucchini. My neighbors at the dacha treated me to it - it was delicious.

Eat zucchini and lose weight for health

All zucchini dishes will have the taste and aroma that you impart to it with the help of spices and other products. The zucchini itself makes an excellent filler.

Ballast, which takes up a lot of volume with a small amount of calories. You will feel full, but the food will not add extra centimeters and kilograms to you.

Based on these recommendations, you can easily come up with a dozen or two new recipes for losing weight. from zucchini. Use this assistant in your culinary experiments to make your dishes low-calorie and varied.

Zucchini is a low-calorie vegetable with high taste. It is useful to eat when losing weight, as it cleanses the body of toxins and salts.

Dietary dishes from squash pulp are prepared according to a variety of simple recipes. The vegetable is combined with other fruits, herbs, and spices.

The benefits of vegetables on a diet, for weight loss and with proper nutrition

Zucchini is a fruit rich in healing moisture. Contains vitamins B, A, C, PP, as well as numerous macro- and microelements.

Zucchini has a diuretic effect, so it helps remove excess fluid from the body. Due to its fiber content, it normalizes intestinal motility and removes toxins from the body. When consumed regularly, it reduces the level of bad cholesterol in the blood. It also removes salts from the body, which is important for diseases of the musculoskeletal system.

When consuming vegetables, normal blood sugar levels are maintained, which makes it possible to control appetite. Zucchini is useful for the nervous and reproductive systems, lungs, skin and organs of vision.

Despite the benefits of the vegetable, there are some contraindications to its use. Avoid zucchini if ​​you have an individual intolerance to it, manifested by an allergy. You should not introduce this product into your diet if you have irritable bowel syndrome. The fruit is incompatible with drugs and dietary supplements based on beta-carotene.

To get the most out of it, be careful when choosing your zucchini. Use medium-sized fruits, the length of which does not exceed 15 centimeters. Overripe vegetables are not only tasteless, but harmful to health.

Be sure to check out:

The best low-calorie recipes for losing weight: fast and tasty

You can prepare a variety of healthy dishes from zucchini.

Zucchini casserole in the oven

To prepare this easy casserole, prepare:

• medium sized zucchini;
• 2 eggs;
• 3 tablespoons of natural yogurt;
• 70 grams of hard cheese of moderate fat content;
• salt, pepper, herbs to taste.

Wash the zucchini and cut into thin slices. Place the vegetable in a baking dish. In a bowl, mix eggs, yogurt, herbs, salt and pepper. Pour the mixture over the zucchini. The last layer is grated hard cheese. Bake until done at 190 degrees. To determine if the dish is ready, pierce the zucchini with a toothpick. It should be soft.

Important! You can make a dish with beans. To do this, prepare the same products as in the previous recipe plus 0.5 kilograms of canned red beans. Place vegetable slices as the bottom layer and red beans as the second layer. Cover the products with the filling prepared according to the previous recipe and bake for half an hour at a temperature of 180 degrees.

Vegetable stew

Vegetable stew with zucchini combines a variety of foods that are beneficial for weight loss. Ingredients:

Cut the zucchini into small cubes. Do the same with carrots, onions, and sweet peppers. Place the vegetables in a saucepan, add a little water and cook for 10 minutes after boiling. A few minutes before readiness, add chopped peeled tomatoes, salt, spices and pepper.

The recipe can be slightly modified by adding diced potatoes to the list of ingredients.

Zucchini baked in the oven

Products:

• 1-3 young zucchini;
• 70 grams of hard cheese;
• half a glass of low-fat sour cream;
• garlic clove;
• salt, pepper, spices.

Place the vegetable cut into slices on a baking sheet greased with vegetable oil. Lightly salt. Add chopped garlic and cheese to the sour cream. Place a small amount of filling on each piece of vegetable. Bake in the oven for 20 minutes at 120 degrees.

You can bake a vegetable with tomatoes and hard cheese in the oven.

Products:

• 2 zucchini;
• 2 tomatoes;
• 150 grams of cheese;
• 70 grams of dietary mayonnaise;
• several cloves of garlic;
• salt and pepper to taste.

Cut the zucchini and tomatoes into equal slices. Chop the greens and chop them with crushed garlic. Grate the cheese. In a separate bowl, mix cheese, mayonnaise and herbs. Add salt, pepper and stir. Place zucchini in the first layer in a baking dish, and tomatoes in the second. Pour the cheese dressing over the dough. Bake in the oven at 200 degrees until golden brown.

Soup in a slow cooker with mushrooms and cheese

Ingredients:

Recipe step by step:

1. Chop the onion and garlic into cubes. Place in the multicooker bowl and fry the food for several minutes in sunflower oil.
2. Add the chopped mushrooms and fry for another 7 minutes, stirring constantly.
3. Cut the remaining vegetables according to the recipe into cubes and place in the multicooker bowl.
4. Fill the food with water, add spices and salt to taste. Cook the dish on the “Soup” program for an hour.
5. At the end of the mode, pour the workpiece into another bowl and grind with a blender.
6. Pour the dish back into the multicooker bowl and heat until boiling. Do not close the lid during the entire cooking time of the soup.

You can also add cauliflower, broccoli, and eggplant to the soup for variety.

Pancakes with oatmeal

List of ingredients:

How to cook:

1. Grate the peeled vegetable onto a coarse grater.
2. Add egg, oatmeal and salt to chopped zucchini.
3. Mix the products until smooth.
4. Fry the pancakes on both sides until golden brown in a non-stick frying pan.

Meatballs with zucchini and turkey

Required Products:

• 0.6 kilograms of turkey fillet;
• 3 tablespoons oatmeal;
• carrot;
• zucchini;
• 3 stalks of celery;
• salt and pepper to taste.

Fry the celery and onion in a frying pan until golden brown. Grate the zucchini and squeeze out the liquid. Pass the fillet through a meat grinder. Mix with zucchini and oatmeal according to recipe. Prepare a roast from carrots and onions. Form meatballs from the minced meat and simmer them together with the prepared frying.

If you don't have turkey fillet, you can replace it with chicken fillet.

Light chicken soup

What you will need:

Boil the chicken until done. While the product is cooking, peel and chop the vegetables according to the recipe. Remove the chicken and add the onion, zucchini and celery to the meat broth. Cook for 7-10 minutes. Then add the chopped meat and grind everything with a blender to a puree consistency.

Diet cake without mayonnaise

Ingredients for the dough:

• 2 zucchini weighing 600 grams;
• 2 eggs;
• a glass of flour;
• 0.5 teaspoon baking powder;
• sunflower oil for frying;
• salt, spices and ground pepper to taste.

Products for filling:

How to prepare cakes:

1. Grate the zucchini along with the skin. Add 2 eggs, salt and mix.
2. Add pepper, salt, baking powder and knead the dough.
3. Fry 5 cakes covered.

Preparing the filling:

1. Place cottage cheese, sour cream, chopped herbs and garlic into a blender bowl. Pepper and grind until thick sour cream.
2. Cut the ham, sweet pepper and tomato into equal cubes.

Place a little ham on one cake layer, then spread with sour cream mixture. Cover with the second cake layer. Place the pepper on it and brush with the filling. Place tomatoes and dressing on the third cake layer. Grease the surface of the cake with cream and decorate the finished cake with grated cheese and herbs. You can decorate the dish with vegetables - thinly sliced ​​cucumbers and tomatoes.

Useful video

Main conclusions

1. Zucchini is a healthy vegetable. Rich in vitamins, moisture, fiber, therefore recommended for those losing weight. However, the vegetable should not be eaten if you have allergies or irritable bowel syndrome.
2. In cooking, the vegetable is a valuable product for preparing stews, casseroles, diet cakes and soups.

If you have a favorite zucchini recipe, share it in the comments.

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

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

Zucchini pancakes pp

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

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

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

Zucchini soup - dietary recipe

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

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

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

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

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

Zucchini PP caviar - dietary recipe

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

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

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

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

Zucchini in the oven pp

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

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

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

Zucchini casserole PP

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

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

Now let's get started with our recipe:

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

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

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

Dietary vegetable stew with zucchini

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

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

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

Low calorie zucchini cake

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

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

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

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

Stuffed zucchini PP

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

For this recipe you will need:

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

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

Zucchini pp in a frying pan

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

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

PP zucchini pizza

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

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

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

This pizza could very well be your dinner or lunch!

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

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

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

Zucchini muffins in the oven for weight loss

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

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

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

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

Salt and spices to your taste.

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

PP zucchini with cottage cheese

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

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

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

Zucchini diet

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

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

What to exclude from your diet:

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

What you need to include in your diet:

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

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

Breakfast

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

Dinner

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

Dinner

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

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

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

Lose weight quickly and safely? The zucchini diet will save you from 5 unnecessary kg in a week, improve the functioning of your gastrointestinal tract and improve your well-being! Find out its advantages, get a menu and recipes for delicious pancakes!

Zucchini tops the list of universal vegetables, both in terms of growing conditions in the middle and southern regions, and in terms of its impact on health. The rather long period of harvesting the squash crop means that in summer and autumn many people use it for cooking, as well as as part of a variety of first and second courses and even to create desserts. This vegetable is affordable, easy to find on supermarket shelves and markets, has a positive effect on digestion, and is not demanding on storage conditions - all these factors make it an almost ideal product for use for weight loss purposes. It is stored for a very long time: after collection it can last until January and not lose its beneficial qualities.

Its dietary fiber gives a feeling of fullness in the stomach and contributes to less consumption of high-calorie foods, and a wide range of microelements has a beneficial effect on the functioning of muscles, heart, liver and brain.

There are almost no allergies to this vegetable, so even people with frequent manifestations of individual intolerance to other foods can use it during diets. It is also suitable for diabetics, since the sugar in it is in the form of sucrose, and the low carbohydrate and fat content contributes to less fluctuations in insulin levels.

Fruit composition

Nature has combined in this culture many substances necessary for humans. Despite the low calorie content (100 grams - only 16-24 kcal), the nutritional value of zucchini is amazing: they contain not only proteins, carbohydrates and fats, but also a full chain of acids (organic, unsaturated and saturated), vitamins A, C, E , H, B, nicotinic acid, beta-carotene, minerals (potassium, sodium, calcium, phosphorus, iron, calcium) and trace elements (zinc, aluminum, lithium, titanium, molybdenum).

The main part of the composition is water - more than 90%. It is a structured molecular form that is most easily absorbed by the body and has an excellent effect on the water composition of all tissues.

What are the benefits of zucchini for the body?

Zucchini is often used by curvy women during summer diets for weight loss due to a number of factors.

1. The soft fibers of the fruit are easily absorbed by the body, having a calming effect on the epithelial tissues of the stomach and intestines, and stimulate peristalsis throughout the entire digestive process. This activates the digestion of food and the secretory function of the glandular tissue of the stomach.
2. Vitamin A contained in zucchini promotes the production of collagen, which improves the structure of skin, hair and teeth, and is also good for vision.
3. The ability of zucchini to accumulate toxins, cholesterol and excess fluid from the human body in dietary fiber makes it possible to cleanse harmful substances and slow down the development of atherosclerosis.
4. It is an effective diuretic, which promotes the active functioning of the kidneys and excretory system. Copes with internal and external swelling, helps reduce body volume by getting rid of excess fluid and prevents the occurrence of cellulite.
5. Shows antihistamine properties and helps reduce seasonal allergic symptoms.
6. Used as a source of iron and used to increase hemoglobin levels in the blood formula.
7. It has a mild choleretic effect and promotes the digestion of fatty foods.
8. Slows down the development of osteoporosis, which makes this vegetable an essential ingredient on the table of women, especially during menopause.
9. Maintains immunity at a high level and increases resistance to negative environmental factors.
10. Allows the removal of salts and thereby prevents the occurrence of arthritis.
11. Contains antioxidants and helps fight aging.

Benefits of the zucchini diet for weight loss

Is there a fast weight loss diet that doesn't have negative effects on your health? It seems surprising, but the zucchini diet is just that. Effective, organic, healthy - all these words accurately characterize this type of diet.

One of the positive aspects is the ease of growing zucchini. This allows you to grow them yourself and get a product that does not contain traces of fertilizers and pesticides.

The list of zucchini dishes is very large; they have a mild, pleasant taste, they combine high dietary qualities and health benefits. They can be stewed, boiled, used in salads, first courses, baked, or used raw. But vegetables fried in oil are not suitable for the diet due to their high calorie content.

Weight loss occurs quickly, but the water-salt balance of the body is not disturbed, digestion improves, oxygen transport to cells occurs more actively, which gives a healthy glow and makes you feel full of energy. In parallel with the weight loss process, a detox effect is provided, the emotional background and general condition improve.

Important points

The main condition for rapid weight loss is to eat zucchini and dishes made from them for the required number of days. Additionally, dietary meat, lean and low-fat fish, low-fat yogurt and cottage cheese, milk with a fat content of up to 2%, chicken and quail eggs, mushrooms, and leafy greens are consumed.

Meals should be divided, 5-6 times a day. Dinner should be finished at least 3 hours before bedtime.

1. The diet does not have strict time limits, since it has a composition that is balanced so as not to harm the body.
2. Preference is given to fruits 20–30 cm, unripe (with soft seeds and unhardened skin). The most beneficial for weight loss are dark green fruits.
3. When using fruits that are grown at home, there is no need to trim the peel: the largest part of the nutrients and vitamins is concentrated there. But if you use store-bought vegetables, the peel must be cut off before cooking, since nitrates and toxic substances are concentrated in it.
4. Avoid frying in oil as this will interfere with the daily calories needed for weight loss.
5. Combine zucchini with other vegetables and fruits.
6. Supplement your diet with protein foods.
7. Salt intake should be reduced to a minimum.
8. Baking, sweets, alcohol, potatoes, fatty foods, sausages, smoked meats and pickles are prohibited.
9. Provide the body with 1.5 liters of water per day. It is best to drink still mineral water, fruit juice and unsweetened compote, and dilute freshly squeezed fruit and vegetable juices with water in a 1:1 ratio. Drink green tea and rooibos without sugar. It is better to completely avoid coffee during the diet.
10. The less the product is subjected to heat treatment, the more beneficial qualities it will exhibit, since under the influence of high temperature most vitamins are destroyed.
11. If the duration of the diet is longer than a week, then it is advisable to take multivitamin preparations so as not to experience a deficiency in the supply of rare minerals and vitamins.

Menu

Due to the fact that about 95% of this vegetable is water, this type of food is very low in calories. Regardless of which option you choose, zucchini will provide a long-lasting feeling of fullness and create the illusion of a full stomach. The result of such nutrition will be a loss of 2 to 5 kg of weight per week.

For a day

• Breakfast: vegetable stew (with zucchini), green tea without sugar.
• Second breakfast: green apple, natural yogurt, glass of orange juice with water.
• Lunch: baked zucchini, boiled dietary meat, a cup of currants, a glass of tea or water.
• Afternoon snack: baked zucchini, fresh cabbage salad with carrots, a glass of fresh apple juice with water.
• Dinner: a handful of dried fruits, stewed zucchini, a cup of tea or a glass of fruit juice.

For 3 days

If all requirements are met, the weight loss will be 3–5 kg.

Every day, 30 minutes before breakfast, you need to drink a glass of warm purified water without gas.

It is better to drink food at least 20 minutes after a meal.

• Breakfast: zucchini cooked in a steamer with boiled carrots, garlic and herbs, 50 g of Adyghe cheese, chamomile infusion.
• Lunch: puree soup from zucchini and a piece of chicken.
• Afternoon snack: herbal tea (preferably mint with lemon and ginger).
• Dinner: boiled rice with herbs, a portion of stewed zucchini.
• Second dinner: a glass of natural low-fat yogurt.

• Breakfast: cottage cheese and zucchini casserole, rose hip decoction.
• Lunch: fish with zucchini, carrots and boiled rice (without oil or salt).
• Afternoon snack: a cup of freshly squeezed pineapple juice with water.
• Dinner: zucchini stewed with onions, bell peppers, tomatoes and mushrooms.
• Second dinner: a glass of kefir.

• Breakfast: salad (4 quail eggs, cucumber, lettuce and greens), 2 tbsp. l. low-fat cottage cheese, a cup of green tea without sugar.
• Lunch: puree soup of cauliflower, zucchini with the addition of 20 g of hard cheese.
• Afternoon snack: vegetable juice diluted with water.
• Dinner: stew of zucchini, green beans, tomato and beef.
• Second dinner: a glass of natural yogurt without additives.

Another option for 3 days

By following this diet, you can safely lose about 2 kg. But you should not continue the diet longer than the prescribed period, since the restrictions are quite strict and combining it with active physical activity is not advisable.

The entire menu consists of 1.5 kg of zucchini-based food with the addition of other non-starchy vegetables and 1-3 pieces of rye bread. Before going to bed, you need to drink a glass of low-fat kefir. Consume the rest of the liquid in the form of pure mineral non-carbonated water - 1.5–2 liters per day.

This diet can be repeated no more than once a quarter.

For 10 days

This type of zucchini diet is moderately restrictive. Its advantage is that the menu can be slightly adjusted within the framework of individual taste preferences and the most suitable dishes can be selected from the proposed list. The result will be a loss of 6 kg of weight.

You must select one item from each list.

Breakfast:

• stew of zucchini and other vegetables (except potatoes, corn and beets);
• fresh cabbage and apple salad;
• fruit salad from any fruit except banana, seasoned with natural yogurt or low-fat kefir and lemon juice.

• large apple;
• orange, grapefruit or 4 tangerines;
• baked zucchini;
• stewed pumpkin with zucchini and ½ grapefruit.

• 150 g lean meat (chicken, turkey, beef, pigeon meat), stewed zucchini, 2 kiwis;
• stewed zucchini, diced, lean fish fillet, half a cup of berries.

Afternoons:

• zucchini caviar or stew from zucchini and other non-starchy vegetables;
• 100 g of dried fruits or fruits, a glass of freshly squeezed fruit juice;
• green apple and half a cup of raisins.

• oven-baked zucchini, cabbage and carrot salad;
• zucchini stewed with champignons.

In between meals, you can drink green tea and herbal infusions. It is important to ensure sufficient water consumption: the total amount should be about 2 liters.

For 14 days

This option makes it possible to get rid of 14 kg in 2 weeks. Since the calorie content of such a diet is low, weight loss may be accompanied by a noticeable feeling of hunger. Since the main part of the composition of zucchini is water, the digestion of food masses occurs quickly and within an hour after eating you can feel a strong appetite. But the fractional nature of this diet ensures frequent intake of food into the body.

Zucchini forms the basis of all salads and stews, and is used instead of potatoes in soups.

In order to get a full set of vitamins, micro- and macroelements, you need to additionally take a complex of vitamin supplements.

Monday

• Breakfast: vegetable casserole, a glass of low-fat kefir.
• Lunch: diet soup with pieces of chicken fillet, a cup of green unsweetened tea.
• Afternoon snack: orange.
• Dinner: zucchini stuffed with rice (preferably brown), a glass of kefir.

• Breakfast: zucchini and carrot pancakes cooked in a dry frying pan, a cup of herbal tea.
• Lunch: vegetable soup, 100 g of boiled turkey meat, green tea with ginger.
• Afternoon snack: a handful of dried fruits.
• Dinner: vegetable stew with mushrooms, natural yogurt.

• Breakfast: cabbage and tomato salad, fruit juice.
• Lunch: vegetable soup, 100 g of grilled fish, tea without sugar.
• Afternoon snack: a handful of walnuts.
• Dinner: squash caviar, a glass of kefir.

• Breakfast: zucchini pancakes cooked in a frying pan without oil, tea without sugar.
• Afternoon snack: grapefruit.
• Lunch: 1 boiled quail, a cup of quail broth, tomato.
• Dinner: vegetable stew, a glass of kefir.

• Breakfast: stewed vegetables and fruit juice diluted with water.
• Lunch: 100 fish fillets, carrot salad with apple, tea.
• Afternoon snack: kiwi.
• Dinner: squash caviar, fruit juice.

• Breakfast: vegetable salad, herbal tea without sugar.
• Lunch: vegetable soup, 3 fish cutlets, tea.
• Afternoon snack: a handful of cranberries.
• Dinner: a portion of rice without salt and oil, a glass of kefir.

Sunday

• Breakfast: baked vegetables, a glass of natural yogurt.
• Lunch: vegetable stew, tomato and cucumber salad with pepper rings and lemon juice.
• Afternoon snack: pineapple ring.
• Dinner: stewed zucchini with mushrooms, a glass of kefir.

The presented menu for the week must be repeated over the next seven days.

After completing the diet, you should not suddenly return to the previous type of diet. It is better to gradually add familiar foods, without excluding the presence of the main component of the diet on the table. You can add this vegetable, diced, to pasta and cereals, make sauces based on it, and often prepare zucchini and pumpkin pancakes as a dessert. The habit of adding zucchini to your dishes will be an excellent preventative against going over your daily calorie intake.

Recipes

There are many recipes for preparing delicious, healthy and low-calorie zucchini dishes. First and second courses are prepared on its basis; it is even present in desserts. When added to minced meat, it makes it more tender, in many vegetable soups it replaces potatoes, which are often excluded from diet menus for their high calorie content, it goes harmoniously with meat, and when stuffed it is a delicious main course. The pulp of this vegetable is so tender that it can be used even raw in salads.

Despite their long shelf life in the refrigerator, zucchini is not available year-round. Sometimes they are frozen, but you need to know that the taste then decreases. You can use “freezing” only for preparing soups or stews, since after defrosting the pulp becomes tougher and tasteless.

It is worth emphasizing that the shorter the heat treatment, the more nutrients are retained in zucchini and other vegetables. In order to avoid the destruction of vitamins and speed up the cooking process as much as possible, you need to cut them into small pieces and add these pieces to the already boiled water.

Soup for weight loss. 1 kg of zucchini, 200 g of carrots, 1 large onion, bell pepper, 2 large tomatoes. Wash all vegetables, chop finely and place in 1 liter of boiling water. Cook over low heat. Cool and beat with a blender until homogeneous. Instead of salt, season with lemon juice.

Stew for weight loss. 1 kg of zucchini, 200 g of champignons, 200 g of cauliflower, 1 onion, Italian herbs. Wash the vegetables thoroughly, chop and simmer in boiling water. Season the finished dish with kefir, lemon juice or garlic salt, add spices.

Summer salad. The main ingredient, wash and chop the cucumber and bell pepper. Prepare a dressing from parsley, dill, garlic and cottage cheese. Sprinkle lightly with lemon juice.

Fresh vegetable salad with balsamic vinegar. 1 kg of zucchini, 200 g of tomatoes or cherry tomatoes, balsamic vinegar, black pepper. Chop the vegetables, season with balsamic vinegar and sprinkle with pepper to taste.

Squash Cavier. Fry onions and carrots in a minimum amount of oil. Cut the zucchini into small cubes, add the roast, tomatoes or tomato paste and simmer until tender.

Pancakes. Grate the main component on a coarse grater, squeeze a little, add egg, baking powder and a little flour. Mix all ingredients well and fry in a preheated non-stick frying pan without oil.

Stuffed zucchini. Wash the vegetable, cut into two halves. Carefully remove some of the pulp from the middle and cut it into small pieces. Mix them with cottage cheese, vegetables of your choice or with minced meat. You can sprinkle Provençal herbs on top. Fill, wrap the halves in foil and bake in the oven until cooked (20-25 minutes).

Contraindications

• Chronic diseases of the kidneys and urinary system. The fact is that the high potassium content in the pulp and seeds can provoke an exacerbation of these ailments.
• It is forbidden to consume it raw by people suffering from gastritis and peptic ulcers.
• Any trimester of pregnancy and lactation period.
• Puberty period.