Diets are the most known method weight loss all over the world. It usually lasts from 3 to 7 days, and in rare cases up to 14 days. Not everyone can withstand such a test. But you can lose weight without giving up certain foods. Recipes for weight loss, which are based on the principles of proper nutrition, will help not only keep weight under control, but also lose it without danger to health.

Diet food It helps not only to reduce excess weight without harm, but also rejuvenates the body. Fat deposits will gradually begin to disappear, and your mood will become better and better. And let the kilograms go away a little slower, but with proper nutrition they won't come back.

On a note

Stories about how people lose weight in a matter of days are just legends. This takes time. By eating right, you will slowly but surely get rid of excess weight.

Don’t assume that meals for weight loss are necessarily tasteless. After all, recipes for weight loss involve the use of products that contain minimal amount calories. But before moving on to this type of nutrition, you should understand that the number of calories consumed must necessarily be less than the number expended.

Recipes for weight loss require some restrictions on how they can be prepared. I'll have to give up fried foods in a frying pan and deep-fried. But there are many other ways to prepare gourmet dishes. Products can be boiled, steamed, stewed.

Restrictions

Those losing weight should increase their consumption:

• cereals;
• vegetables;
• fruit;
• legumes;
• dairy products;
• salads;
• fresh vegetables;
• fruit;
• seafood dishes.

No more than one teaspoon of salt per day is allowed. You don't have to give up sweets, but the amount should not exceed one serving per day.

On a note. In the process of losing weight, one great rule applies: the more natural products in your diet, the faster you lose weight.

The simplest recipes for weight loss

Lemon and lime water

Make it a rule to drink one glass of water with a slice of lime or lemon. Such water not only cleanses the body, but also accelerates metabolism.

Oat decoction

Using a decoction of oatmeal you can easily lose up to 3.5 kg in just 10 days. To prepare such a weight loss product, you will need one and a half glasses of oatmeal and one and a half liters of water (temperature no higher than room temperature). Mix water with flour and boil over low heat for a couple of hours. Strain through cheesecloth, then grind the oats and place them back. Boil for another thirty minutes, then cool and add honey. Place the drink in the refrigerator. To improve it taste qualities, add grapefruit juice to it.

Kefir cocktail

Add a pinch of cinnamon and a little ground red pepper to a glass of kefir. Drink in the morning on an empty stomach. Instantly accelerates metabolism.

Tomato soup

Boil two medium-sized potatoes and 200 g of veal in a liter of water. When the broth is cooked, you need to add tomatoes (400 g) without skin. You can also add a small onion to the broth. Cook over low heat for 30 minutes.

Zucchini soup

This is one of the simplest soup recipes for weight loss. Zucchini should be cut into small cubes and then boiled. Once the zucchini has softened, take a blender and puree it. Boil the puree soup for two minutes, and you can serve it.

Cottage cheese casserole

Mash the cottage cheese (300 g) thoroughly and add two tablespoons of semolina and the same amount of sugar, mix with raisins (1 tablespoon). Place the entire mixture in a mold that must first be greased with oil. It will take half an hour to bake the casserole in the oven, and a little less than ten minutes in the microwave.

Boiled chicken fillet

Take chicken meat (fillet), salt with spices (to taste only), one onion and half a carrot, a sprig of dill and a sprig of parsley. The fillet should be washed and filled with water, left to high fire Before boiling, do not forget to remove the foam. Add the remaining ingredients to the pan and cook for another half hour. Leave to steep under the lid for another 10 minutes.

About dairy products

To lose weight, you should definitely diversify your menu with dairy products. To reset effectively overweight, it is important to consume cottage cheese, milk and kefir every day.

How to easily switch to diet food?

Many people start diets on Monday, but, from the point of view of nutritionists, this is a misconception. It is best to switch to proper nutrition on Saturday or Sunday. Usually on weekends it’s easier to adjust to new option nutrition. After all, you will not be distracted by work and other everyday activities. You will have a lot of free time to create a menu for the next 7 days. Just don’t plan trips out of town or meeting with friends these days.

Below is an approximate menu for losing weight for three days.

Nutrition	Day 1	Day 2	Day 3
Breakfast	Casserole with cottage cheese, orange, coffee (you can add cinnamon and milk)	Oatmeal, apple, coffee (you can add milk)	Buckwheat porridge, vegetable salad, green tea
Lunch	Low-fat cottage cheese and dried apricots	Yogurt and apple	Cocktail made from low-fat milk and bananas
Dinner	Ear from river fish, baked chicken, vegetable salad	Steamed fish cutlet, chicken soup	Tomato soup, beet juice, buckwheat porridge with asparagus
Afternoon snack	Rusk and two kiwis	Almonds (no more than 25 pieces)	Low-fat cottage cheese and a handful of nuts
Dinner	Baked pork with vegetables, herbal tea	Baked fish, light salad vegetable, herbal tea	Baked chicken fillet, grilled vegetables, tea, to which you can add mint and a slice of lemon

On a note. Don't make losing weight the main meaning of your life. Make balanced nutrition an integral part of it.

Video - Recipes for weight loss

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

Dietary cuisine is a friend of those losing weight

Diet dishes for weight loss - this is the best option to lose extra pounds, while eating tasty and healthy for the body. Such nutrition provides the body with the substances necessary for full functioning. The psyche will not be undermined, your health will be preserved, and the reduction in fat deposits will please you. The kilograms will slowly but surely melt away.

Wrong thoughts about dieting

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

Methods of preparing dietary dishes

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

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

Salad Recipes

Salad "Freshness"

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

Ingredients:

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

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

Number of servings: 4

Salad "Pastel"

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

Ingredients:

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

Description of preparation:

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

Ginger salad

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

Ingredients:

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

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

Number of servings: 2-3.

“Quick diet” salad

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

Ingredients:

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

Description of preparation:

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

Prepare the dressing:

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

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

Number of servings: 2-3.

Beef salad and bell pepper

Ingredients:

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

Description of preparation:

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

Making the filling:

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

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

Number of servings: 2-3

Red bean salad with olives

Juicy and bright salad will not leave adherents of a healthy diet indifferent!

Ingredients:

Description of preparation:

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

Number of servings: 2.

First course recipes

Lentil soup with spinach

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

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

Description of preparation:

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

Number of servings:

Chinese soup with broccoli and fish balls

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

Ingredients:

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

Description of preparation:

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

Number of servings: 4

With celery soup

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

Ingredients:

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

Description of preparation:

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

Number of servings: 6

Cream soup from baked pumpkin with garlic

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

Ingredients:

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

Description of preparation:

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

Number of servings: 6

Recipes for hot meat dishes:

Delicious minced meat cutlets with buckwheat

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

Ingredients:

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

Description of preparation:

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

Number of servings: 2-3

Pork chops in the oven

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

Ingredients:

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

Description of preparation:

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

Number of servings: 6

Meatballs with tomato sauce in a slow cooker

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

Ingredients:

For the meatballs:

For the gravy:

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

Description of preparation:

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

Number of servings: 6

Chicken zrazy with mushrooms in the oven

Prepare chicken zrazy The easiest way to make mushrooms is in the oven, so as not to use extra fats that are undesirable on a diet. Appetizing dishes can be complemented with a vegetable salad and not worry about extra calories.

Ingredients:

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

Description of preparation:

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

Number of servings: 4-6

Fish recipes

Grilled mackerel in the microwave

If you need to prepare a dish, as they say, “on a quick fix", then grilled mackerel in the microwave, a recipe with a photo of which we offer, is just that. Grilling fish is quite easy and simple, and most importantly, very quickly. Besides, it's enough inexpensive dish, and not today, this is important for many families.

Ingredients:

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

Description of preparation:

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

The main and most important advantage of cooking fish using the grill method is that during cooking it takes excess fat, which allows you to include this dish in the category of dietary. At the same time, the fish turns out quite juicy and tender. As a result, you and your family get healthy, satisfying and low-fat dish With unusual taste And subtle aroma seasoning

Number of servings: 4

Fish cutlets for a couple

This recipe can be safely classified as dietary, for children's table will do too. Steamed fish cutlets are a great way to “unload” after a long holiday. The nutritional value They are quite high, but their calorie content is low. The ingredients were chosen this way not by chance. Since hake fillet is quite dry, you have to look for ways to make it juicier.

Ingredients:

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

Description of preparation:

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

Number of servings: 4

Salmon baked in batter
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Ingredients:

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

Description of preparation:

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

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

Number of servings: 2

Pompano fish with vegetables

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

Ingredients:

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

Description of preparation:

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

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

Number of servings: 1

Crumbled buckwheat porridge

The dried cereal is poured into hot water, salt (8-10 g of salt per 1 liter of water), mix and immediately drain the water. Then the cereal is again poured with hot salted water and, stirring, cooked at low boil. As soon as the porridge thickens, place it in the oven for 2-2.5 hours. Before serving, season with butter. For 1 serving take 50 g of buckwheat, 5 g butter, 75 g of water.

Oatmeal porridge made from rolled oatmeal, milk

Pour the prepared cereal into boiling salted milk and water and cook the porridge at low boil for 30-40 minutes. Before serving, season with butter. For 1 serving: 40 g oatmeal“rolled oats”, 140 g milk, 30 g water, 5 g sugar, 5 g butter.

Mashed potatoes

Peeled potatoes are boiled until tender, the water is drained, and the potatoes are dried. Hot potatoes wipe, add hot boiled milk, the mixture is whipped until a fluffy homogeneous mass is obtained. When serving, pour over melted butter. For 1 serving: 160-200 g potatoes, 25 g milk, 5 g butter, 2 g salt.

Boiled potatoes

Peeled potato tubers poured hot water 1-1.5 cm above the level of the potatoes, add salt, cover the dish with a lid, quickly bring to a boil and cook at low boil until tender. Then the water is drained and the potatoes are dried for 5-7 minutes over moderate heat on the stove. For 1 serving: 150 g peeled potatoes.

Potato and carrot puree

The carrots are cut into slices and simmered until tender with the addition of milk. Potatoes are boiled. Hot potatoes and poached carrots are rubbed, stirring the mixture continuously, hot boiled milk and butter are added. For 1 serving: 100-130 g potatoes, 50 g carrots, 30 g milk, 5 g butter.

Stewed beets

Peel the beets boiled in their skins, chop them into noodles, put them in a saucepan, add a little citric acid and simmer until tender over low heat with the lid closed. For 1 serving: 300 g beets, 10 g vegetable oil.

Beet puree

Beets are boiled or baked in their skins, peeled, passed through a fine grinder, mixed with butter and heated. For 1 serving: 210 g beets, 5 g butter.

Stewed carrots

Peeled carrots are cut into slices or cubes and stewed in a small amount of water and butter. For 1 serving: 200 g carrots, 5 g butter.

Stewed cabbage with apples

Shredded cabbage is simmered under a lid with a small amount of water and oil until tender, peeled and chopped apples are added and simmered for another 5-7 minutes. For 1 serving: 160 g cabbage, 70 g apples, 5 g butter.

Pumpkin puree

The pumpkin is cleaned, the core and seeds are removed, cut into arbitrary pieces, placed in a bowl, a little milk is added, the bowl is covered with a lid and the pumpkin is cooked in the oven. After this, the pumpkin is pureed, combined with milk sauce, and brought to a boil. For 1 serving: 200 g pumpkin, 10 g milk; for the sauce: 35 g milk, 3 g flour of the 1st grade, 5 g butter.

If you are watching your figure, find the right side dish- the task is very important. Judge for yourself: even boiled chicken breast ceases to be a dietary dish if it is adjacent to the plate, for example, with a portion fried potatoes. We tell you what combinations of products will not harm your waist. And, of course, we share recipes.

Some people who lose weight go to extremes: or lean exclusively on vegetable side dishes, or refuse them altogether (for fear of “overdoing it” with calories or carbohydrates). The disadvantages of both approaches are obvious: a week or two of such eating can lead us to a breakdown (what do you think usually ends with thoughts like “I can’t look at vegetables anymore”?), provoke an uncontrollable craving for sweets and make the diet unbalanced.

To avoid this, nutritionists recommend alternating three types of side dishes in your diet - vegetables, legumes and cereals. Besides what to follow varied menu psychologically easier, a “full set” of side dishes will help maintain the balance of important nutrients and even speed up the process of weight loss. “Cereal side dishes are the main source of complex carbohydrates and, accordingly, energy, as well as B vitamins, so if you exclude cereals from your diet for a long time, you can harm your health and slow down metabolic processes in the body. Legumes are also important; they are rich in plant protein and contain a large number of fiber, which improves digestion and speeds up digestion processes cleansing the body», - explains Nadezhda Suslina, endocrinologist-nutritionist, consultant of the DietArt company.

And some legumes, for example, help reduce cravings for sweets. “The taste of mung bean is very pleasant and vaguely familiar, at the same time similar to mashed potatoes and lobio, and also has nutty and herbal notes. They are filling and similar in texture to baked goods, so they dampen the passion for it. In addition, mung bean contains a lot of potassium,”- explains Ksenia Tatarnikova, author of the blog about healthy nutrition smart-cookie.ru.

It’s worth making a reservation, however: everything said above is not yet a reason to make it a rule to dine on cutlets with buckwheat or navy-style pasta. The correct strategy is to mix the three types of side dishes in your menu, following simple rules:

1. Watch your portion sizes and consumption times. “If you are losing weight, it is recommended to eat about 150-300 g of cooked cereals per day,”- reminds Nadezhda Suslina. That is, if you had breakfast with a portion of oatmeal, then for lunch you can afford about 150 g of a cereal side dish. But you shouldn’t have dinner with them, like any other carbohydrate-rich dishes: in the evening the body won’t have time to spend the energy from them and will store them as fat.

The situation with legumes is different: daily norm for those losing weight - 200-250 g per day finished form. “For those who are losing weight, it is better to choose green lentils, green pea- they are less caloric. But it’s better not to get carried away with chickpeas and soybeans,”- advises Anna Karshieva, gastroenterologist at the Atlas Medical Center. True, experts do not recommend eating legumes for dinner: they contain quite a lot of starch and difficult-to-digest protein, which the body does not need in the evening.

But nutritionists allow vegetable side dishes for both lunch and dinner: they contain relatively few carbohydrates, and they are digested quite easily. Daily dose- 300-400 g.

2. Prepare each type of side dish correctly. With cereals and vegetables everything is quite simple: perfect option for those losing weight, do not overcook the first ones and cook the second ones “with a crunch.” This will not only help you save more useful substances in foods, but will also slow down the absorption of carbohydrates from them (which will ensure smoother fluctuations in blood sugar levels). Therefore, by the way, nutritionists do not recommend that those losing weight use mashed potatoes as a side dish.

For legumes, the rules are different. " If you have difficulties with digestion, give preference to puree or semi-liquid porridge from them; these dishes will be easier to digest than whole ones. And in this case there will be less gas formation", - comments Anna Karshieva. This trick will also help make legumes easier to digest: before cooking, soak them in ordinary water for a day. “This simple trick neutralizes phytic acid in their composition, which interferes with the normal absorption of calcium, and also facilitates the breakdown of a special type of fiber in legumes - galactomannans. These complex sugars most often remain undigested in the small intestine and can seriously impair gastrointestinal function.”, explains Nadezhda Andreeva, a certified wellness coach and author of the book “Happy Tummy.”

3. Remember the most successful combinations side dishes This is not about the favorite rule of adherents separate power supply- carbohydrates and proteins have no place on the same plate, - nutritionists are skeptical about it. “With healthy digestion, both cereal and vegetable side dishes can be consumed together with meat dishes, this does not contradict the physiology of digestion", explains Nadezhda Suslina.

Nutritionists do not advise mixing legumes, cereals and animal proteins in one plate

Experts recommend paying attention to another aspect of product compatibility: do not mix proteins different types(animal and plant), and also combine legumes with other difficult-to-digest foods - bread, nuts. There is a special rule for pastas: pasta (even durum varieties) fit well into the diet of those losing weight as independent dish 1-2 times a week, but cannot be a side dish.

A real find for those losing weight are mixed side dishes: those where legumes or cereals are combined with vegetables. Such dishes, as a rule, significantly reduce the calorie content of the diet and increase the amount of fiber in it.

Mung bean puree

Ingredients : 150 g dry mung bean, onion, handful of chopped spinach, 150 g chopped cilantro, 1 tsp. olive oil, 1 tsp. lemon juice, salt and pepper to taste.

How to cook: Soak the beans overnight, rinse in the morning and leave for a few more hours. Boil the mung bean in boiling salted water for 3-5 minutes. Then place the beans in a blender along with the finely chopped onion and herbs, add the remaining ingredients, puree until smooth and serve. “By the way, the puree remains tasty even when cold, for example, as a filling for crackers, bread and sandwiches.”, - comments the author of the recipe, Ksenia Tatarnikova.

How to cook: Peel the zucchini and cut into thin long strips using a vegetable peeler. Place the frozen beans in a dry frying pan, lightly add salt and cook over low heat. When the vegetable releases a little juice, add zucchini linguine to it and simmer for 2-3 minutes over low heat. Then add soy sauce, spices, salt and Sesame oil, increase the heat and fry the vegetables for another 2-3 minutes (it is important that the juice and water from the beans evaporate). Serve with meat, fish or pasta.

Celery sticks with rice

Ingredients: 500 g celery stalks, onion, 100 g dry brown rice, 1 tsp. olive oil, salt and pepper to taste

How to cook: Boil the rice until tender, cut the celery into thin strips. Grease a frying pan with oil, place the celery on it and fry for 3-5 minutes. Season with salt and pepper and then mix with rice.

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Very sad, but modern society I was faced with the problem of being overweight. But you shouldn’t go to extremes and starve yourself by going on cruel diets.

You can lose weight without limiting yourself to healthy and favorite foods, that is, with pleasure. To do this, you just need to know how to cook them correctly and choose those recipes that will not harm you.

Here are some recipes for dishes that you will really like and, moreover, will not add extra pounds.

Dietary vegetable salad

An excellent salad option for those who are losing weight.

The products it contains act as a kind of “broom” and rid the body of harmful toxins, saturating it with essential vitamins and microelements.

You are quite You can replace dinner with this salad and you will feel the result very soon.

Ingredients:

• white cabbage – 100 g;
• green apple – 100 g;
• carrots – 100g;
• beets – 100 g;
• freshly squeezed lemon juice – 1 tsp;
• prunes – 60 g;
• olive oil for dressing.

Preparation:

1. Wash the vegetables, peel them and grate them on a coarse grater.
2. Lightly knead them with your hands so that they release the juice.
3. Grate the apple along with the peel and add to the main mass.
4. Fill the prunes with warm water and leave for 15 minutes, then cut into strips and add to the salad.
5. Mix everything, season with lemon juice and olive oil.

There is no need to add salt to this salad.– all ingredients have a wonderful natural taste.

Cauliflower soup with onion broth

Easy, aromatic soup You will definitely like it and will get rid of extra pounds.

Ingredients:

• onion broth - 2 liters;
• celery root – 1 pc.;
• celery greens – 1 bunch;
• fresh tomatoes – 3 pcs.;
• onions – 5 pcs.;
• cauliflower – ½ head.

Preparation:

1. Wash the vegetables, peel the onion and cut it into 4 parts, cut one onion into small cubes. We divide the cabbage into inflorescences, grate the celery root, finely chop the greens, and cut the tomatoes into medium pieces. You can blanch them first. To do this, you need to place them in boiling water for a few seconds, and then immediately send them into cold water. Due to temperature changes, the skins of vegetables will easily come off and will not interfere with the finished dish.
2. Throw into boiling water large pieces onions and cook them for 10 minutes. After this, remove the onion and throw it away.
3. Add the remaining finely chopped onion and all the celery to the resulting onion broth. Continue cooking for another 7-10 minutes.
4. After this, add the tomatoes and cook for about 10 minutes.
5. At the end, place the prepared cabbage inflorescences into the soup. Salt to taste. Boil our soup for another 15-20 minutes.

Turkey cutlets with quail eggs

Turkey meat is ideal for preparing dietary dishes. low-calorie dishes. We will steam the cutlets - this will add even more benefits to our dish and eliminate extra calories.

The dish turns out very satisfying and tasty. A If you also prepare spinach sauce for them, their taste will be enriched and simply “explosive.”

Ingredients:

• minced turkey – 400 g;
• Chinese cabbage – 150 g;
• quail eggs – 3 pcs.;
• leek – 40 g;
• boiled rice – 80 g;
• fresh hot peppers chili – 1 pod;
• spices.

Preparation:

1. Salt and pepper the minced meat and add quail eggs to bind it together.
   Finely chop the Chinese cabbage, chop the leeks and add them to the meat. These vegetables will add extra juiciness to our cutlets.
2. Add boiled rice to the main mass. It will make the minced meat denser and prevent it from falling apart.
3. Chop the chili pepper without seeds very finely and add it to the prepared minced meat. Mix.
4. With wet hands we form small balls and give them the shape of cutlets.
5. Steam the cutlets for about 8 minutes. It all depends on the coarseness of the minced meat. Cooking time can be increased to 10 minutes.

Losing weight is delicious - it's very easy and possible!