Wanting to get rid of excess weight, everyone should understand that the secret of success lies in an integrated approach. It is important to harmoniously combine physical activity and diet. Today, more and more people are abandoning strict express programs for weight loss, which require a complete rejection of a number of foods, preferring healthy low-calorie foods.

With proper nutrition, you can not only eliminate excess weight without feeling hungry, but also consolidate the results for a long time and improve your well-being. Low-calorie dishes are prepared from simple products that are always on hand or in the nearest store. All you need to change your diet and start cooking is to choose recipes with calories.

Principles of PP for weight loss

The basic principles of proper nutrition for losing weight are quite simple and boil down to the following:

• Consider calories and dietary supplements. The energy and nutritional value of products, as well as the ratio of proteins, fats and carbohydrates, are extremely important when drawing up a dietary menu. To lose weight, the number of calories consumed must be less than their expenditure. The basis of the diet should also be fiber. It is best to combine them with. But vegetable and animal fats should be kept to a minimum.
• Avoid harmful foods. Sweets, baked goods, pastries, carbonated drinks, and coffee should be completely excluded from the menu. It would be a good idea to get rid of bad habits, because alcohol, for example, is a high-calorie product. If you have a choice between making it from pork or beef, the second type of meat will be preferable.
• Choose food processing methods that do not require the use of fats. It is important not only to find what to serve, but also to understand how to prepare food in order to preserve its beneficial properties for the figure and the body as a whole. The simplest and most convenient cooking methods do not require excess oils. It is best to cook in the oven, slow cooker, or steam.
• Drink a lot. Water is the basis of our body. Dehydration should not be allowed; this will negatively affect your figure and well-being. The daily water requirement is 2 liters.
• Make a menu for every day, for a week. Think about the first and second courses in advance, write down which of them you will prepare for breakfast, lunch and dinner. If the holidays are approaching, create a menu for New Year, Birthday, etc., including low-calorie foods.

Food should be as balanced as possible and satisfy all the body’s needs for vitamins, minerals, acids and other beneficial substances. To better understand calories and dietary supplements, we bring to your attention a table of products indicating this data.

Secrets of cooking with a minimum of calories

You can prepare healthy dishes deliciously and very simply if you have a few easy recipes with photos, detailed descriptions of the processes and calorie content. We offer several options that you can prepare both for yourself and for the whole family. Salads can be vegetarian, consisting exclusively of vegetables (zucchini, pumpkin, eggplant, beans, etc.), and meat (with the addition of chicken breast or turkey).

Salads

For many, salads are synonymous with weight loss. The dressings make them filling. Avoid mayonnaise, use olive oil and homemade sauces, this will help make the salad as dietary as possible.

Raw mushroom salad

Prepared from champignons. This type of mushroom is different in that it can be eaten without heat treatment, just wash and peel it. The calorie content of 100 grams of mushrooms is 22 kcal. In combination with the other ingredients, the calorie content of the salad will be no more than 50 kcal. To prepare, take:

• 150 grams of mushrooms;
• the same amount of cherry tomatoes;
• half a sweet purple onion;
• 1 PC. bell pepper;
• greenery;
• pepper and salt to taste;
• 1 tbsp. l. soy sauce;
• 2 tbsp. l. olive oil.

1. Prepare the mushrooms, wash them, dry them and chop them.
2. The remaining vegetables also need to be washed, peeled and chopped.
3. The greens are finely chopped and added to the rest of the vegetables.
4. The dish must be peppered, salted, seasoned with soy sauce and olive oil.

Apple and celery salad

The dish turns out very tasty and healthy. If desired, you can add ingredients or replace them with analogues. The calorie content of 100 grams of salad is 45 kcal. To prepare you will need:

• 2 stalks of celery;
• 2-3 apples;
• head of cauliflower;
• 1 tbsp. l. grain mustard and the same amount of sesame seeds;
• 1 tbsp. l. lemon juice and 2 tbsp. l. olive oil;
• greenery;
• seasonings and salt to taste.

1. Wash the celery and cut into slices.
2. Divide the cauliflower into florets and blanch.
3. Peel the apple, cut into strips and pour in lemon juice.
4. We cut the greens and add them to the salad.
5. Separately prepare a dressing from olive oil, mustard and sesame seeds.
6. Add the sauce to the salad, mix thoroughly and serve.

Salad “Appetizing” with chicken

This salad is an ideal source of vitamins and protein. The calorie content of 100 grams of food does not exceed 90 kcal. Serve it with a side of brown rice and it makes a great lunch. To prepare the salad, take:

• 150 g chicken;
• 5 cherry tomatoes;
• lettuce leaves;
• basil;
• 15 grams of hard cheese with low fat content;
• salt to taste;
• 1 tbsp. l. olive oil.

1. Boil or bake the chicken fillet, first sprinkling with spices and drizzling with olive oil.
2. Cut the finished chicken into small pieces.
3. Wash the lettuce leaves and greens and chop them finely.
4. Cut the tomatoes into quarters.
5. Combine all the ingredients, add salt to taste, top with cheese and season with olive oil.

Meat dishes

Hot meat dishes are the main source of protein and amino acids necessary for muscles. You can cook it from lean meats and poultry, minced meat, liver and even fish. It is better to serve a meat dish with vegetables, for example, a portion of green beans. But it’s better to forget about using potatoes. This root vegetable contains a lot of starch and is poorly digested along with meat.

A chicken in the oven

The calorie content of the dish is 120 kcal per 100 grams. To prepare, take:

• 350 g chicken fillet;
• 2-3 tomatoes;
• 1-2 zucchini;
• 1 carrot;
• rosemary, basil, dill, parsley;
• 2 tbsp. l. olive oil;
• salt and spices to taste.

1. We clean the fillet, cut it into small slices, add salt, add spices and a little herbs, and leave to marinate for half an hour.
2. Wash and peel the vegetables, cut them into slices, circles or strips, add salt.
3. We put the fillet and vegetables in the sleeve, sprinkle with olive oil, bake for 40 minutes at a temperature of 220 degrees.

Chicken casserole

100 grams of juicy casserole contains 160 kcal. It is best to eat it for breakfast or lunch. To prepare it, you need to have on hand:

• 500 g broccoli;
• 2 eggs;
• 300 grams of minced meat;
• 1 onion;
• 1 tbsp. milk;
• 1-2 bell peppers;
• greenery;
• 50 grams of hard cheese;
• spices and salt to taste.

1. Boil broccoli for 5 minutes.
2. Beat milk and eggs in a separate container.
3. Grind the onion in a blender and add it to the minced meat.
4. Wash the bell pepper and cut it into rings.
5. Grease a baking sheet with olive oil, add broccoli, bell pepper and minced chicken.
6. Fill everything with the egg-milk mixture, add cheese on top, bake for 40 minutes at 180 degrees.

Dessert

Many people cannot imagine their life without sweets, and with PP it is very important to exclude treats from the diet. Fortunately, store-bought sweets and cookies can be replaced with delicious and healthy desserts made from cottage cheese, fruit, pumpkin, etc.

Curd dessert

100 grams of this deliciousness contains only 65 kcal. Additives can be changed depending on the time of year. To prepare you need:

• 200 grams of low-fat cottage cheese;
• 70-100 ml low-fat yogurt;
• berries and fruits.

1. Grind the cottage cheese through a sieve.
2. Add yogurt and decorate the dish with berries.
3. If you don't have enough sweetness, use 1 tsp. honey

Strawberry marshmallow

You can prepare it not only in summer. The main ingredient can also be frozen. To prepare a delicacy with a calorie content of 78 kcal you will need:

• 200 g strawberries;
• 1 pack of gelatin;
• ½ tsp. stevia;
• half a lemon.

1. You need to make a puree from washed strawberries.
2. Add gelatin to the mixture and let the mixture brew for 1-2 minutes.
3. Add the juice of half a lemon and stevia to the berry puree.
4. Place the mixture on the fire, but do not boil. Our goal is to dissolve the gelatin.
5. Cool the cocktail and beat it with a mixer for 5-7 minutes.
6. Line the mold with parchment, pour the mixture into it and refrigerate for 3 hours.

Baked apples, pumpkin, pear, quince - all this can also be classified as dietary desserts. However, those with a sweet tooth should remember that desserts can be consumed on a limited basis and only in the first half of the day.

Low-calorie meals for weight loss are a way to gently and smoothly lose excess weight without harm to your health. They are simple and easy to prepare. It is better for those losing weight to eat 5-6 times a day in small portions. Dietary nutrition can be varied and original, the main thing is to show imagination and have the desire to change your figure for the better.

Is it possible to eat normally and still lose weight? This question is very relevant in our time, because now many girls, out of ignorance of the processes of the body, go on strict diets and lose weight so much that it literally becomes life-threatening. Remember that there are recipes for low-calorie meals for weight loss with calories that will help you eat right without gaining extra pounds, maintain weight, or lose weight.

To get rid of extra pounds and maintain your results for many years, under no circumstances should you starve. What you definitely need to do is normalize your diet and start eating the right foods at the right time, learn how to prepare food so as not to gain weight. You need to give up sugar, all processed foods, baked goods, chocolate and chips, and carbonated drinks. This is the first step towards losing weight.

After this, you need to reconsider the foods that are left in your diet. On our website, in the section where the reader is now, low-calorie dishes for weight loss are collected, with calories indicated, which will help you eat right always and everywhere. There are a variety of diets, but nutritionists emphasize that only changing the rules of nutrition will ultimately help you lose weight, and this must be remembered.

On our website we have collected the most delicious dietary dishes for weight loss, recipes with photos and calories that will allow you not to starve, eat tasty and healthy, beautiful and satisfying, but at the same time definitely not gain extra pounds, and moreover, lose weight gradually and correctly.

You need to include as many vegetables as possible in your menu, but also for a reason, but prepare them accordingly. Let's say that some vegetables are best eaten raw, others need to be boiled, or baked in the oven or on the grill. As for such a widespread food processing method in our country as frying, we should completely abandon it and forget that such a method of cooking exists. If you want to eat healthy and lose weight, then no fried food, even the healthiest vegetables, should be in your diet.

With our website and low-calorie recipes, you will definitely be able to eat healthy and tasty. Moreover, many dishes are designed not only for people who are losing weight, but also for the whole family. Eat healthy, healthy, satisfying and tasty, improve your health and get rid of extra pounds.

Dietary bread in a microwave oven in 7 minutes

Ingredients: oat bran, egg, yogurt, lemon juice, soda

You can prepare healthy diet bread in the microwave in less than 10 minutes. I found the recipe for this bread among a huge amount of the famous Dukan diet.

Ingredients:

4 tbsp. oat bran;
- 2 eggs;
- 2 tbsp. yogurt without filler;
- 1 tsp. lemon juice;
- half tsp soda

Diet steamed turkey cutlets

Ingredients: turkey, parsley, salt, pepper, butter

I present to your attention a simple recipe for very tasty Dukan diet cutlets.

Ingredients:

Turkey fillet - 300 grams;
- parsley - 3-4 sprigs;
- salt;
- ground black pepper;
- vegetable oil.

Kulich according to Dukan

Ingredients: cottage cheese, egg, bran, starch, sesame, baking powder, soda, replace sugar, vanillin

FOR Easter you can prepare a diet cake. This is not difficult to do. Today we have described for you a simple recipe for a delicious dietary cake according to Dukan.

Ingredients:

200 grams of cottage cheese;
- 3 eggs;
- 5 tbsp. oat bran;
- 3 tbsp. corn starch;
- 2 tbsp. black sesame;
- 5 grams of baking powder;
- 3 grams of soda;
- sugar substitute;
- vanilla extract.

Dietary vegetable cream soup

Ingredients: vegetable broth, fresh white cabbage, carrots, red tomatoes, bell peppers, onions, young zucchini
Calories/100g: 16.72

What can you eat to reduce calories, lose weight and still be full? We tried to solve this problem and decided to offer you a delicious creamy vegetable soup. Be sure to try it and post your results!

For the dish you will need:

Half a liter of vegetable broth;
- cabbage - 100 g;
- carrots - 1 pc.;
- tomatoes - 1-2 pcs.;
- sweet pepper - 1 pc.;
- a head of onion;
- small zucchini;
- Bay leaf;
- a mixture of dry herbs;
- paprika;
- smoked paprika.

Mackerel baked with cherry tomatoes

Ingredients: mackerel, cherry tomatoes, lemon, onions, potatoes, spices, olive oil, herbs, chili pepper
Calories/100g: 90.09

As you know, it is advisable to cook fatty foods, be it meat or fish, or serve them with vegetables, then they turn out tastier and have more benefits. This also applies to mackerel. Prepare fish according to our recipe, diversify your system nutrition.

For the recipe you will need:
- 700 g fish;
- 120 g cherry tomato;
- half a lemon;
- two heads of onions;
- 350-400 g potatoes;
- seasoning for fish – 1 teaspoon;
- olive oil – 1 teaspoon;
- greens - to taste;
- chili pepper - optional.

Steamed salmon and hake fish cutlets

Ingredients: hake, salmon bellies, egg, onion, flour, salt, lemon, greens
Calories/100g: 104.42

This step-by-step recipe will tell you how to prepare delicious steamed hake and salmon fish cutlets. The dish will be in demand not only on fish day; such cutlets can be prepared for the whole family every day.

Ingredients:
- hake - 2 pcs.,
- salmon bellies - 200 g,
- bell pepper - 2 pcs.,
- chicken eggs - 1 pc.,
- flour - 3 tablespoons,
- onions - 1 pc.,
- lemon - 1 pc.,
- salt - half a teaspoon,
- greens to taste.

Protein cake with chicken breast

Ingredients: chicken breast, egg, cottage cheese, yogurt, parsley, paprika, salt, butter
Calories/100g: 115

This diet cake with chicken and parsley is very tasty. The recipe is very simple and quick.

Ingredients:

400 grams of chicken fillet;
- 4 eggs;
- 200 grams of cottage cheese;
- 50 ml. yogurt;
- 25 grams of parsley;
- paprika;
- sea salt;
- spices;
- vegetable oil - 1 tsp.

How can you replace butter and margarine in baking?

Ingredients: apples, pumpkin
Calories/100g: 37

Instead of butter or margarine, you can use fruit purees in baking. Today we will prepare this puree with apple and pumpkin.

Ingredients:

Apples;
- pumpkin.

Lazy oatmeal in a jar

Ingredients: Oat flakes, wheat bran, milk, yogurt, strawberry jam, banana
Calories/100g: 140

This recipe not only answers the eternal women's question: “what to eat to lose weight?”, but also shows how to cook this “what” quickly, simply and healthy. Lazy oatmeal in a jar will help you out when you don’t have time to prepare complex breakfasts, and you need to feed at least one other household member besides yourself.

Oatmeal - 3 tbsp;
- wheat bran - 1 tsp;
- milk - 0.5 cups;
- yogurt - 120-150 gr.;
- strawberry jam - 1 tsp;
- banana - 1 pc.

Pumpkin pie without butter

Ingredients: pumpkin, yogurt, semolina, starch, sugar, salt, baking powder, nutmeg
Calories/100g: 116

Today I will tell you how to make healthy baked goods - pumpkin pie. The recipe is very simple.

Ingredients:

500 grams of pumpkin;
- 150 ml. yogurt;
- 150 grams of semolina;
- 20 grams of corn starch;
- 55 grams of sugar;
- 7 grams of baking powder;
- salt;
- nutmeg.

Capelin in the oven

Ingredients: capelin, onion, flour, sauce, mustard, vinegar, pepper
Calories/100g: 156

I often cook this delicious capelin for dinner, baked without oil in the oven. To be honest, my husband eats most of it, even though he’s not losing weight ((

Ingredients:

300 grams of capelin;
- 1 onion;
- 4 tbsp. whole grain flour;
- 40 ml. soy sauce;
- mustard;
- 1 tbsp. wine vinegar or lemon juice;
- 2 pinches of ground black pepper.

Canned tuna salad. Dietary, simple and very tasty

Ingredients: tuna, tomato, cabbage, oil, herbs, salt, lemon juice
Calories/100g: 77

I'm sure of it, my dear skinny girls, this delicious salad with canned tuna and cherry tomatoes will become your favorite dish. It's a pleasure to cook and eat.

Ingredients:

1 can of canned tuna,
- 200 grams of cherry tomatoes,
- 200 grams of lettuce,
- 2-3 tbsp. olive oil,
- fresh herbs,
- salt,
- lemon juice.

Salad “Health” with cabbage according to Dukan

Ingredients: apple, lemon, red cabbage, celery root, carrots, yogurt, sugar substitute, turmeric, dill
Calories/100g: 38

There is no doubt about the benefits of this salad. As well as its high gastronomic properties. Celery makes the salad aromatic and bright, lemon perfectly balances the taste, apple adds a touch of freshness.

Ingredients:
- 1 apple;
- 1 lemon;
- 200 g red cabbage;
- 200 g celery root;
- 1 carrot;
- 100 g yogurt;
- 1 tab. sugar substitute;
- 5 g turmeric;
- 10 g dill.

Vegetarian okroshka with kefir

Ingredients: fresh cucumber, young radish, Adyghe cheese, vegetable oil, green onions, dill, table mustard, sour cream, salt, black pepper, kefir
Calories/100g: 69.49

We offer one of the options for preparing a light first course without meat. Okroshka with vegetables, herbs and spices on kefir is tasty, inexpensive, and healthy.

Ingredients:
- 2 fresh cucumbers,
- 6 pieces of young radish,
- 100 g of Adyghe cheese,
- 1 bunch of green onions,
- 1 bunch of fresh dill,
- 1 tbsp table mustard,
- 1 tbsp vegetable oil,
- 2 tbsp sour cream,
- kefir for dressing,
- salt to taste,
- black pepper to taste.

Cheesecakes according to Dukan

Ingredients: cottage cheese, egg, bran, sweetener, lemon, salt, butter
Calories/100g: 97

The Dukan diet is known all over the world and many who have used it understand how effective it is. Today I have prepared for you a recipe for delicious cheesecakes for the “Attack” stage of the Dukan diet.

Ingredients:

210 grams of cottage cheese;
- 1 egg;
- 10 grams of bran;
- 4 sweetener tablets;
- lemon;
- sea salt;
- olive oil spray.

Low-calorie foods are easily digested by the human body. It allows you to balance your diet as much as possible, normalize metabolism and lose excess weight.

Features of low-calorie nutrition

Generally accepted nutritional stereotypes about tasty but absolutely useless food do not have the best effect on the appearance and vitality of the body. A low-calorie diet comes to the rescue. It contains a number of features.

• The basis of a low-calorie menu is foods rich in fiber, which is found in plant foods. That is why plant foods are the basis of a low-calorie diet.
• The diet includes lean meat products.
• Fish and seafood dishes must be prepared. They are low in calories and are easily absorbed by the body.
• Low-fat dairy products are included in the low-calorie diet.
• The consumption of foods rich in fats and carbohydrates is reduced.

• When following a low-calorie diet, it is necessary to systematically count the calories contained in the foods you eat. Once you get involved in the process, counting calories turns into an exciting activity.

Why do you need to count calories?

Each person consumes a certain amount of calories per day. It should not go beyond the established limits.

A low-calorie diet will benefit those who systematically keep their daily intake under control. It is better to initially count your calorie intake than to subsequently exhaust your body with starvation diets.

How many calories do you need per day?

A nutritionist will help you accurately calculate the number of calories you need. He will professionally create an individual diet. You can determine calories yourself. There is an average consumption, but there is no daily consumption rate.

It is important to know that any human activity is accompanied by the burning of energy. The higher the physical activity, the more calories are required to maintain tone.

Basic rules that are used when counting calories.

• Men burn more calories than women.
• As you age, the number of calories decreases.
• Physical work requires more calories than mental work.
• Daily caloric intake norms for children depend on their age.
• Women engaged in physical labor, pregnant and breastfeeding spend approximately the same amount of calories

Approximate calorie consumption for adults

Calculation of calories in prepared meals and products

How to calculate the number of calories yourself? You can use ready-made recipes for weight loss with calories indicated, or you can calculate the nutritional value of the dish yourself.

You can find out the calorie content of foods in the following ways:

1. Using a special calculator on the Internet. In the fields you need to enter the names of the products you are interested in and find out the full calculation.
2. Make a calculation based on the calorie table. They can be found online or in cookbooks.
3. Product packaging indicates the number of kilocalories per 100 grams.
4. Keep a personal calorie diary. This will be the best option.

Calculation of calories in ready meals

kcal per 100g * weight = kilocalories of the entire serving

• Write down the name of each ingredient.
• Weigh each product separately.
• Using the calorie table, find the value of each product.
• Using the formula, calculate the number of calories of each product.
• Put them together.
• Get the total calorie content of the dish.

Menu for the week with low-calorie recipes for weight loss

In order for the benefits of a low-calorie diet to appear, you need to properly create a menu. A nutritionist will help you create a personal diet. The amount of calories consumed is set in the range from 800 to 1500 kcal.

Monday

Breakfast #1:

Rye bread – 1 piece
Processed cheese (fat content 20%)
Medium sized apple
Unsweetened tea or coffee

Breakfast No. 2:

Bran bread – 2 slices
Glass of skim milk
Apple

A bowl of vegetarian soup
Sauerkraut 6 tbsp. spoons
Medium piece of boiled meat
A glass of unsweetened juice

A piece of bread
Thin slice of white cheese
Medium piece of ham
Small grapefruit
A glass of tea with linden honey

Tuesday

Breakfast #1:

Rye bread – 1 piece
Unsweetened tea or coffee
Curd cheese
Medium grapefruit

Breakfast No. 2:

Glass of skim milk
Rye bread – 2 pcs.
Half a slice of cheese
Lean chicken ham
Apple

Beet soup
Boiled chicken leg
Boiled unpolished rice
Sauerkraut
A glass of unsweetened juice

Low-fat yogurt
A piece of crispy bread

2 loaves of bread
Boiled fish with vegetables
Medium fresh cucumber
Glass of vegetable juice

Wednesday

Breakfast #1:

Unsweetened tea or coffee
Small yogurt
Half a glass of muesli
Medium banana

Breakfast No. 2:

Boiled cod
Glass of carrot juice
2 slices whole grain bread

A bowl of buckwheat porridge
Beef stew
Mineral water without gases

Vegetable Salad
Lean chicken ham
A glass of kefir (fat content 0-1%)

Thursday

Breakfast #1:

Tea with honey
Bran bread
Thin slice of cheese
Skim cheese

Breakfast No. 2:

Rye bread
Lean boiled beef
small tomato
Fruit yogurt

Vegetarian soup
2 boiled potatoes
Fish cube baked in foil
Fresh cucumber
A glass of multifruit juice

Boiled kohlrabi cabbage

Friday

Breakfast #1:

Green tea
Cornflakes
Rye bread
Lean chicken fillet
Soy bean sprouts

Breakfast No. 2:

Whole wheat bread
Boiled sea fish
small tomato
Fruit yogurt

Boiled unpolished rice
Steamed poultry cutlets
White boiled beans
A glass of multifruit juice

crispbread
Still water

Curdled milk
Strawberry

Saturday

Breakfast #1:

Sugar free coffee
Vegetable salad with lean veal
Milk 0.5%

Breakfast No. 2:

Bread
Grilled sea fish
Grapefruit
Glass of still water

Boiled potatoes
Veal kebab
Vegetable salad with mushrooms
Carrot or beet juice

Fruit yogurt

Rye bread
Cheese (fat content 25%)
Boiled beef with green onions
Kefir 1%

Sunday

Breakfast #1:

Green coffee
2 boiled eggs
Tomato with parsley
2 loaves of bread

Breakfast No. 2:

Grain bread
Vegetable puree (carrots, parsley, celery, leeks)

Cauliflower soup
baked potato
Fish balls
Boiled beets
A glass of multifruit juice

Fruit salad
Glass of buttermilk

Low-calorie recipes for weight loss

It is very convenient to use ready-made low-calorie recipes for weight loss. There is no need to conduct experiments.

1. Low-calorie salad recipes for weight loss

   Oatmeal salad with honey

   Oat flakes: half a glass
   Half st. l. flower honey
   2 green apples
   Lemon juice

   Bean (white) and beet salad

   2 beets
   1 tbsp. white boiled beans
   3 apples
   Unrefined vegetable oil 1/4 cup
   Lemon juice

2. Soups

   Vegetarian cabbage soup

   400 g cabbage
   3 medium tomatoes
   3 eggplants
   2 green bell peppers
   1 carrot
   onion, parsley.

   Cut the washed vegetables and boil.

   Vegetable soup (spicy)

   1 liter of broth (chicken or beef)
   2 tomatoes
   Onion garlic
   ½ cup brown rice

   Lightly fry the vegetables, season with broth, and boil. Add unpolished rice and boil.

3. Meat, fish and poultry dishes

   On low calorie diets There is no need to exclude lean beef and veal from your diet. Prepare sea fish and seafood according to special low-calorie diet recipes.

   

4. Simple low-calorie recipes for weight loss with vegetables

   Stuffed cabbage rolls with mushrooms

   Medium size cabbage
   Glass of rice
   Bulb
   300 grams of fresh mushrooms
   tomato paste
   oil
   salt

   Chop the peeled onion and fry it, add a glass of water, rice and cook for a quarter of an hour. Then add the chopped mushrooms and cook until the liquid evaporates. Place the filling on the cabbage leaves and wrap in an envelope. Place the cabbage rolls in a saucepan, add tomato paste diluted with warm water and oil. Simmer in the oven for one and a half hours.

   Vegetable side dish

   5 pieces. celery
   2 pcs. medium carrots
   Leeks, cilantro
   1 zucchini
   Vegetable oil

   Wash and chop the vegetables, lightly simmer in oil. First put carrots, then leeks, celery. At the end, add the zucchini, after three minutes lightly salt the finished side dish and garnish with herbs.

5. Fruit desserts

   Apple soufflé

   5 pieces. red apples
   A glass of milk
   Two egg whites
   Art. l. flower honey
   Juice of half a lemon
   Gelatin, vanillin

   Soak the gelatin in milk for half an hour. Slice the apples and bake until soft. Stir until smooth. Combine the whites with lemon juice and beat well. Heat the gelatin mass and combine with the proteins. Then mix honey, vanillin, puree. Add the milk-protein mixture and place in the pan. Cool the soufflé.

   Airy cream

   500g sour cream (10%)
   Two egg whites
   1 lemon
   400g fresh raspberries
   Mint
   50g powdered sugar

   Beat cold egg whites and powder. Place sour cream and raspberries in the lemon zest. Mix the cream and add the whipped egg whites. Place the cream in glasses and garnish with berries and fresh mint on top.

6. Soft drinks

   Fresh strawberry cocktail

   Strawberry
   Melissa or mint leaves
   Lemon zest
   Ice cubes

   Mix strawberries with lemon balm, mint, and lemon zest. Add ice cubes.

   Cucumber drink

   6 medium cucumbers
   5 celery
   Half a lime
   Ice

   Squeeze the cucumbers and celery through a juicer and add lime juice. Before drinking, add ice cubes to the glasses.

These foods should be excluded from the diet

Buns, cheesecakes, etc. are completely excluded. sweet dishes. To finally say goodbye to extra pounds, it is also not advisable to consume:

1. Five-minute meals with a lot of useless calories.
Here .

conclusions

Foods to include in low-calorie recipes for weight loss every day:

• Wholemeal bread
• Cheese (fat content 20-25%)
• Coarse grains
• Beans
• Fruits
• Vegetables
• Beef, chicken
• Fish.

If you consume these foods, it will be much easier to achieve your ideal weight. In addition to their benefits, they give you a feeling of fullness even after eating small portions.

Low-calorie food really helps to reduce weight, increase vitality and return a state of lightness to your body.

“All is vanity of vanities,” the third Jewish king once said. “All is vanity of diets” - three thousand years later, to paraphrase Solomon, the whole world is going crazy. Inexorable medical statistics force us to reconsider the contents of our plates, pots and refrigerators. Minds and bellies are consumed by a passion for low-calorie recipes. As it turned out, all of them are not only healthy, but also tasty.

Low-calorie recipes are a wonderful “weapon” in the fight for a healthy lifestyle and a slim figure. They help avoid exhausting diets, strict restrictions on food and food choices.

We want to present recipes for low-calorie dishes that will complement your wholesome, healthy and carefully balanced menu for breakfast, lunch or dinner. And pay attention to a competent choice of products and a detailed calculation of calorie content: all this will leave variety and even your favorite delicacies in your nutrition system.

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Low-calorie dishes are special foods that contain a minimum amount of calories and fat. It is best to cook such food in a slow cooker or in the oven. The multicooker appeared in the kitchen space quite recently. But with this unit you can cook almost anything.

• 1 chicken breast;
• 2 pcs. bulbs;
• bell pepper;
• spices.

1. Wash the chicken breast and season it with spices.
2. Peel the onion and cut into rings.
3. Cut the tomatoes into medium cubes.
4. Place all the vegetables on the chicken breast.
5. Place the chicken in the bowl and turn on the baking program.
6. Cook the meat until golden brown.

As a result, you get a delicious dietary dish that can be eaten even without a side dish. There are 93 calories in one serving of chicken breast.

Juicy vegetables with herbs

• bulb;
• carrot;
• zucchini;
• tomato;
• spices.

The cooking instructions are as follows:

1. Grate the onion on a coarse grater.
2. Carefully peel the carrots and cut into cubes.
3. Cut the green zucchini into slices.
4. Wash the ripe tomatoes and cut into slices.
5. Place the ingredients in a special bowl and fill with water.
6. Turn on the simmer mode and wait about half an hour.
7. Add some herbs and spices to the finished dish.

One serving of stewed vegetables contains 65 calories. This dish will be a complete side dish that goes well with meat dishes.

Hearty vegetable soup

Prepare the following ingredients:

• small carrots;
• onion;
• a handful of wild rice;
• greenery.

The cooking instructions are as follows:

1. Boil the vegetables and chop in a blender.
2. Wash the wild rice and cook in the slow cooker.
3. Place all vegetables in a bowl and add water.
4. Boil the soup until all ingredients are ready.
5. Sprinkle chopped herbs on top.

One bowl of hearty vegetable soup contains 60 calories.

Recipes for delicious low-calorie dishes with calories included

Italian soup

Prepare the following ingredients:

• onion;
• 70 grams of peas;
• 20 grams of low-fat cream;
• a small piece of chicken fillet;
• olive oil.

The cooking instructions are as follows:

1. Peel and finely chop the onion.
2. Fry the onion and add peas to it.
3. Boil the chicken fillet until done. We won't need the fillet in the future.
4. Add the meat broth to the vegetables and simmer for 40 minutes.
5. Place the vegetables in a saucepan and cook with the broth, bringing to a boil.
6. Add a little low-fat cream to the finished soup.

One serving of Italian soup contains 73 calories.

Beef stew

Prepare the following ingredients:

• lean beef;
• bulb;
• olive oil;
• 2 tablespoons of tomato juice.

The cooking instructions are as follows:

1. Peel the onion and grate it.
2. Fry the onion until crust appears.
3. Cut the beef into small pieces.
4. Boil the beef until tender and add the onion.
5. Finally, pour in the tomato juice and bring to a boil.

One serving of beef stew contains 120 calories.

Diet salad with fruits

Prepare the following ingredients:

• 100 grams of cherries;
• 1 banana;
• One glass of low-fat yogurt;
• Dessert spoon of lemon juice.

The cooking instructions are as follows:

1. Separate the cherries from the pits.
2. Peel the banana and cut into large pieces.
3. Place the fruit in a small bowl and add a little lemon juice.
4. Place the yogurt in the refrigerator until completely cooled.
5. Pour the yoghurt over the fruit and mix well.

One serving of fruit salad contains 58 calories.

Healthy fruit smoothie

• 0.5 cups strawberries;
• peach;
• muesli;
• kefir (0% fat)

The cooking instructions are as follows:

1. Wash the fruit and puree in a blender until smooth.
2. Add muesli and kefir to the fruit and grind everything to a smoothie.

One serving of fruit smoothie contains 30 calories.

Zucchini and cheese rolls

Prepare the following ingredients:

• 2 zucchini;
• hard cheese;
• garlic;
• parsley.

The cooking instructions are as follows:

1. Cut the zucchini into small slices.
2. Place the zucchini on a baking sheet and bake for 5-7 minutes.
3. Cut hard cheese into slices.
4. Place the zucchini on a plate and sprinkle it with cheese, roll it up and pierce it with wooden skewers.
5. Bake for 20 minutes, temperature 175 degrees.

One serving of roll contains 37 calories.

Lowest calorie recipes with calories listed

Village-style vegetables

• 1 eggplant;
• 2 tomatoes;
• feta cheese;
• olive oil.

The cooking instructions are as follows:

1. Wash all vegetables and cut into slices.
2. Cut the cheese into cubes.
3. Place vegetables and cheese on a baking sheet and bake for 20 minutes at 170 degrees.

One serving of this dish contains 43 calories. Village-style vegetables will become a complete dinner for you.

Cod with mustard sauce

Prepare the following ingredients:

• 0.5 kg cod;
• dessert spoon of mustard;
• sunflower oil;
• seasonings

The cooking instructions are as follows:

1. First of all, preheat the oven to 180 degrees.
2. Place the fish in cold water and dry.
3. Drizzle a little oil and spread mustard on the fish.
4. Place the fish on a baking sheet and bake for about 30 minutes.

One serving of fish contains 97 calories.

Mushroom stew

Prepare the following ingredients:

• Crimean onion;
• red tomato;
• several champignons;
• spices.

The cooking instructions are as follows:

1. Carefully clean the Crimean onions and champignons and cut into rings.
2. Finely chop the red tomatoes into cubes.
3. Place the vegetables in a saucepan and simmer until tender.

One serving of champignon stew contains 27 calories. This dish is perfect with juicy meat or boiled fish.

Tender meat in marinade

Prepare the following ingredients:

• chicken fillet (200 grams);
• spoon of honey;
• lemon juice;
• garlic

The cooking instructions are as follows:

1. Prepare the marinade. To do this you need to mix: a little honey, lemon juice and garlic.
2. Cut the fillet into equal pieces and place in a bowl with the marinade, let rest for about 40 minutes.
3. Place the pieces of meat into a saucepan and simmer for 1 hour.
4. Add chopped herbs to the finished fillet if desired.

One serving of chicken contains 87 calories.

Vegetable puree soup

• some pumpkin pulp;
• carrot;
• several potatoes;
• low-fat sour cream.

The cooking instructions are as follows:

1. Peel the potatoes and carrots. Boil until done.
2. Wash the pumpkin thoroughly and boil it.
3. Place all vegetables in a blender and chop.
4. Add a little low-fat sour cream to the finished puree soup.

One serving of puree soup contains 42 calories. This soup will be an excellent lunch or dinner and will pleasantly surprise you with its bright taste and delicate texture. Your whole family will enjoy eating this creamy soup.

vesdoloi.ru

It is traditionally believed that low-calorie dishes are created only for those who want to lose weight, however, those who care about their health would do well to diversify the menu with light dishes.

The main thing when choosing low-calorie dishes is their benefits and balance, so these dishes should contain meat, poultry, fish, and dairy products, in short, all the elements to create a healthy diet.

And, of course, you shouldn’t think that low-calorie food is tasteless and monotonous - with the modern abundance of products, spices, seasonings, even a low-calorie dish will be tasty, aromatic and nutritious.

We offer you a wonderful five low-calorie recipes with calories.

Delicious breakfast right in a glass

A good day should start with a proper breakfast.

You can prepare it quickly and drink it straight from the glass.

For two servings take:

• a couple of bananas;
• a glass of skim milk;
• 175 grams low-fat yogurt;
• a tablespoon of wheat germ;
• a tablespoon of natural honey;
• a pinch of cinnamon and vanilla.

100 grams of this dish contain only 80 kcal.

To prepare this quick dish, take a blender and chop the bananas into its bowl and add all the other ingredients. Whisk everything well until smooth, pour into a glass, sprinkle cinnamon on top and you can drink - a healthy and most importantly nutritious breakfast with a small amount of calories is ready.

Salad with grapefruit and shrimp

Shrimp are a godsend for those on a diet - they are low in calories, but very healthy and tasty. And they can be prepared very quickly.

Grapefruit and spinach are ideal companions for a cold appetizer with shrimp. 100 grams of this salad contain only 88 Kcal.

The ingredients for this low-calorie dish are as follows:

• 100 grams of shrimp;
• 100 grams of grapefruit pulp;
• 100 grams of cherry tomatoes;
• 100 grams of fresh spinach;
• garlic clove;
• half a teaspoon of sesame seeds;
• a tablespoon of olive oil and a teaspoon of lime juice for dressing;
• salt and pepper.

For the salad, you need to take grapefruit that has already been peeled, membranes and seeds. Heat oil in a frying pan and add a clove of garlic into it.

When it turns golden, remove it from the oil - it will not go into the salad, it only flavored the oil. You need to fry the shrimp on it for a couple of minutes.

Cut the cherry tomatoes into halves and put them in a salad bowl, add grapefruit, shrimp, season with lime juice and oil, sprinkle with salt and pepper, and mix everything. Just before serving, sprinkle the salad with spinach and sesame seeds.

Chicken salad

Chicken breast is an excellent ingredient for low-calorie dishes - it has no fat, but a lot of benefits, it is an excellent source of protein. The breast can be used for a hot dish, or you can make a salad out of it, for example, with apples.

Calorie content – ​​100 Kcal per 100 grams.

Necessary products for a low-calorie salad:

• one chicken breast;
• 100 grams of Chinese cabbage;
• one green apple;
• one tomato;
• 50 grams of natural yogurt (low-fat);
• 2 teaspoons French mustard;
• green onions and parsley;
• salt pepper;
• lemon juice.

Bake the chicken breast in the oven and chop it, also chop the vegetables. Remove skin from apple and chop.

Place everything in a salad bowl. For the dressing, mix yogurt, mustard and lemon juice, season the salad, add salt and pepper.

Zucchini soup

Vegetables are excellent foods for those who want to lose weight. They are low in calories and full of benefits.

Zucchini is one of them, but it also has other advantages, in particular it has a neutral taste, which can set off and complement the taste of other products. Let's make a puree soup from it with only 19 calories!

Ingredients for low-calorie puree soup:

• Chicken thigh;
• 1 medium zucchini;
• 1 carrot;
• Dried dill, parsley;
• Salt pepper.

Make broth from chicken and carrots, remove the meat, and cook zucchini, previously peeled and diced, in the finished broth. Add herbs and spices to the soup.

When the zucchini becomes soft, puree the vegetables in a blender. Before serving, add some chicken to the soup.

Sea bass baked in the oven

Fish is an excellent source of microelements necessary for a healthy body. Try to eat fish at least once a week, and if you are on a diet, you can increase your intake, since this product is also low in calories, especially if you choose lean white fish.

Sea bass is ideal. The calorie content of the dish without side dish is only 140 Kcal.

For 1 serving:

• 1 perch;
• Lemon;
• 3 tablespoons olive oil;
• Salt and pepper.

If the fish is purchased whole, then it needs to be cleaned, the insides and head removed. If the fish is already gutted, then you just need to rinse it and blot it with a paper napkin.

Season the fish with salt and pepper inside and out and place in a baking dish. Cut the lemon into thin slices and place them on top of the fish, place a few slices inside.

Sprinkle the fish with oil and place in the oven for 30 minutes at 180 degrees. As a side dish for such fish, you can serve a salad of herbs and fresh vegetables, but you should avoid rice, even steamed rice, as it contains a lot of calories.

The list of low-calorie foods can be found in the video.

Many people are surprised that recipes for low-calorie dishes are extremely simple and take only a few lines, while the dishes we are accustomed to take a long time to prepare and are complex. The secret is that low-calorie foods, in principle, do not require lengthy processing or cooking.

This applies to vegetables and fruits, seafood, and grains. Nothing needs to be fried or stewed for a long time, the products are used either fresh or with minimal processing, which does not require standing at the stove - it’s as easy as shelling pears to bake fish or chicken breast in the oven or cook cereal in a slow cooker.

Another secret of low-calorie dishes is their balance, because with a small amount of calories, the dish should be nutritious, and a person should receive all the necessary vitamins and microelements.

That’s why it’s so important to include in your diet fish, lean meat in small quantities, fermented milk products, and even bread, only whole grain or made from flour with a low glycemic index, such as the recently fashionable spelled, which successfully replaces wheat flour.

Also, the general rule of a low-calorie diet is to reduce the amount of not only fat, but also simple carbohydrates and replace them with more protein.

Basic rules for creating a balanced menu:

1. A person should consume no more than 1500 kcal per day, and no more than 80 grams of fat;
2. Carbohydrates should only be complex, at least 100 grams per day, and there should be no simple ones at all;
3. Be sure to drink clean water - up to two liters per day;
4. Eliminating sugar, including from drinking – drink either water, unsweetened tea, or unsweetened compotes.

It is also important to remember which foods should be completely excluded from the diet and which ones should be replaced with forbidden ones. This:

1. Yeast, butter, puff pastry (bread, buns). Replace with whole grain or rye bread or dry bread, biscuits;
2. Soups with potatoes and cereals. Better vegetable or chicken broth, even better puree soups;
3. Replace pork and lamb with lean beef and veal, which is better boiled or baked;
4. You should not eat duck and goose; from poultry it is better to choose chicken and turkey; we also bake or boil it;
5. Replace fatty fish (halibut, mackerel, burbot, whitefish, sturgeon) with low-fat fish (flounder, cod, perch, pollock);
6. It is better to exclude rice and semolina porridge and replace it with buckwheat, millet, spelt, and pearl barley;
7. Eliminate sweets completely; honey or dried fruits are better with tea.

It is also worth remembering that eating low-calorie foods is contraindicated for some people with certain chronic or acute diseases, so it is better to consult a doctor about the possibility of a diet.

Also, pregnant women and nursing mothers should not adhere to such diets - they need to eat fatty fish, meat, and other foods rich in fat.

Find out interesting recipes for low-calorie sweets from the video.

The calorie content of a product is an indicator that determines the amount of energy generated when it is consumed as a result of the digestive act. Different groups of compounds: fats, proteins, carbohydrates, during the process of absorption, release different amounts of energy.

The total calorie content of food is the sum of the amount of energy generated by the processing of all groups of compounds in the body.

Fats, when digested, form 9.3 kcal/g (kilocalories/gram); proteins – 4.5 kcal/g; carbohydrates – 4.1 kcal/g of product.

To ensure the full functioning of a woman’s body, 1500 kcal per day is needed, for a man’s body – 2200 kcal/day. Low-calorie foods are considered to be those that have no more than 100 kcal per 100 g of weight.

Factors affecting the calorie content of foods

The calorie content of a product is determined by its chemical composition, content and amount of proteins, fats and carbohydrates. The energy value of consuming a product depends on its digestibility, the state of the intestinal microflora, the digestive system and the normal functioning of metabolism in the body.

An important factor influencing calorie content is the heat treatment of food. Cooking and frying the product increases its energy value.

This must be taken into account when preparing salads and creating a low-calorie menu.

The calorie content of a product also depends on the degree of its grinding and mixing: the more crushed the product, the easier its particles are absorbed by the body, retaining energy reserves not spent on chewing food. For example, products crushed to a puree state are easily absorbed by the body and broken down in it, without requiring energy consumption.

In this case, the unused energy of the product is deposited in the body in the form of fat.

List of the lowest calorie foods for weight loss

First of all, it is worth noting that water contains no calories at all; it helps transport oxygen to cells, provide them with nutrients and ensure that cells are saturated with fluid. Taking this into account, in the absence of contraindications, it is necessary to consume a sufficiently large amount of water per day - about 30 ml per kilogram of a person’s weight.

Other low-calorie drinks:

• green tea;
• cocoa.

Greens have a calorie content from 0 to 50 kcal/100g and are characterized by a high content of vitamins and microelements necessary for the body. For example, celery greens have 0 kcal/100g, but since the body spends a certain amount of energy on its processing, its calorie content is considered completely negative.

Low-calorie sources of greens:

Raw vegetables are beneficial in terms of low calorie content and high levels of vitamins and minerals. The energy value of vegetables ranges from 11 kcal for cucumbers and up to 80 for potatoes.

Low-calorie vegetables:

Fruits differ from vegetables in having coarser dietary fiber and a higher carbohydrate content. Cherry plum has the lowest energy value, only 27 kcal/100g.

In general, the calorie content of the most commonly used fruits, depending on the ripeness and variety, ranges from 30–70 kcal/100g. The calorie content of berries varies from 26 kcal for cranberries to 65 for grapes.

Low-calorie fruits and berries:

Cereals, in particular cereals, are also characterized by low calorie content, and it is significantly influenced by the cooking process. For example, for buckwheat with an energy value of 310 kcal/100g, when cooked, it is reduced by three.

Bakery and flour products are characterized by high calorie content, however, with a decrease in the type of flour, it decreases, and the nutritional value increases.

Low calorie baked goods:

• Rye bread;
• various coarse breads;
• waffle cakes for cooking.

Fish is an excellent source of low-calorie animal protein, which is 78 kcal for cod, and 153 kcal for herring. Seafood contains 95 kcal/100g, mussels – 50 kcal, and kelp only 5 kcal.

Low-calorie types of fish and seafood:

Dairy products in which the calorie content is directly dependent on the fat content of the product and is 31 kcal for skim milk, and 58 kcal for milk with 3.2% fat content. This difference is more significant for cottage cheese - 88 kcal and 160 kcal for low-fat and 9% cottage cheese, respectively.

Low-calorie dairy products:

• natural yogurt (1.5% fat);
• curdled milk;
• milk;
• fermented baked milk;
• low-fat cottage cheese
• kefir.

The lowest calorie meat products are offal (except chicken), the energy value of which is: for kidneys - 88-98 kcal, liver - 105-109 kcal, heart - 96-101 kcal.

Low-calorie meat products:

Table of the lowest calorie foods

Find out the TOP 10 best low-calorie foods from the video.

One of the most used dishes on the low-calorie diet menu is salad. However, when preparing it, it is necessary to take into account that its energy value consists of the calorie content of the sauce of the main components of the salad.

When selecting the ingredients of a dish, it is necessary to take into account the approximate calorie content of each product.

Low-calorie salads are prepared on the basis of lettuce, fruits and raw vegetables, for example, using lettuce, arugula, chicory, celery, cabbage, spinach. You can add components to the salad, including protein, boiled or grilled lean meat, seafood and low-fat fish, eggs and low-fat cottage cheese.

Preparing dietary dishes for weight loss should follow the rule: if it contains a high-calorie product, all other components should have low energy value.

The rule of making a low-calorie salad is to use the right dressing. For dressing such salads, it is better to use soy sauce, a small amount (a couple of tablespoons) of any vegetable oil with vinegar, low-fat yogurt, sour store-bought sour cream or apple cider vinegar.

Recipes for low-calorie dishes for weight loss

Berry cocktail

Mix a third of a glass of milk with 250 g of low-fat yogurt without sugar. Add half a glass of any berries to the resulting mixture.

Mix everything thoroughly and get a cocktail with 170 kcal/serving.

Salad with chicken and champignons

Chicken fillet (200 g) and mushrooms (300 g) are boiled in lightly salted water. The onion is peeled, cut into half rings and steamed to remove bitterness. Eggs (4 pcs) are boiled, peeled and crushed into cubes.

Chicken and champignons are also cut into cubes. The chopped mushroom and chicken mixture is mixed with the eggs. onions and green peas (0.5 cans).

The salad is dressed with yogurt, salt and pepper are added to taste, and mixed.

Salad with garlic

Boil until tender, without peeling, 2 potatoes and 2 carrots. Without cooling, peel the carrots and potatoes and cut into medium-sized cubes.

Finely chop two cloves of garlic and add to the warm chopped potatoes and carrots. Add 2 tablespoons of olive oil to the salad and let the dish sit at room temperature for 10-15 minutes.

Caution: Foods That Contribute to Weight Gain

We looked at low-calorie foods above and some dishes that can be prepared from them. But it is equally important to learn about those foods that, on the contrary, have a high calorie content, so that you can exclude them from your diet if you are determined to lose weight.

Eating foods with a high concentration of fat leads to blockage of blood vessels, atherosclerosis, strokes and heart attacks. The most high-calorie foods are those prepared by frying, and the product with the highest energy value is sunflower oil, which has as much as 900 kcal.

So, pay attention!

Products with high fat concentration:

Since foods differ in energy and nutritional value, it is desirable that water, fiber and proteins predominate in the diet - in this case, weight loss will occur due to the processing of fats, rather than a decrease in muscle mass.

It is preferable to use in the menu products containing carbohydrates that are difficult to digest.

To lose weight, foods must be prepared in a certain way, reducing the number of calories in the product (stewing, baking, steaming).

A list of low-calorie foods for weight loss can be found in the video.

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