Delicious dietary dishes made from simple ingredients. Dietary recipes for weight loss at home

When getting rid of excess weight, sometimes you have to face the ensuing problems - reduced immunity, problems with the gastrointestinal tract, stress.

Even if you dramatically lose weight thanks to a questionable diet, there is no guarantee that the results will not be short-term; the weight may become even greater than before.

How to achieve good results in weight loss without compromising your own health?

The answer is below.

Dietary foods and their selection

The most effective method is to eat low-calorie but healthy foods.

When dietary nutrition is prescribed due to a specific disease, you should strictly adhere to the specialist’s recommendations in choosing products.

But in most cases, the diet is changed for preventive purposes.

It is better if this way of eating becomes an integral part of life.

Benefits from it:

weight loss;
cleansing the intestines, normalizing the gastrointestinal tract;
lowering cholesterol levels;
enriching the body with useful elements;

Dietary foods can be natural or specialized.

Natural products with dietary properties:

protein is the basis of dietary nutrition, found in lean meats (chicken, beef), fish (hake, cod, carp, pollock, pike perch) and seafood (mussels, clams, crabs and shrimp);
milk – low-fat cottage cheese, low-fat kefir and sugar-free yogurt;
cereal porridges (buckwheat, millet);
whole grain products (rye bread, oat bran, muesli);
vegetables and fruits (in small quantities, grapes and bananas are excluded);
green tea;
chicory.

Specialized dietary products are supplements prepared in advance by specialists that help provide the body with the necessary vitamins and substances when there is a special need for them.

Special diets have been developed for children of different ages, for pregnant women, for the elderly or for athletes.

Each of these diets has its own unique properties and mode of action on an individual organism.

Many modern diets are based on consuming to a greater extent only one specific product (cucumber, apple, kefir), but it is safer and more effective to reduce the caloric content of the diet, while maintaining the required level of valuable elements.

First courses in dietary nutrition

The first dishes should always be part of the diet, especially when on a diet.

And there are a lot of recipes for low-calorie diet dishes for weight loss.

Gazpacho would be an excellent solution, especially if the hot season has arrived.

Green gazpacho

Soak the bread in water for a few minutes.
Grind peppers (peeled from seeds), bread, cucumbers, onions, garlic and parsley until pureed (in a food processor).
Pour vinegar, water into the puree, add oil. Add a little salt and pepper.
After cooling the dish, pour into a plate and sprinkle with finely chopped cucumbers.

A soup that will make those extra pounds “run away” from you could be something like this:

Second diet dishes for weight loss

Without second courses there will be no good and balanced diet, because they are the source of the necessary protein.

Cooking pike perch in a pot

Ingredients:

pike perch - 2 pcs.;
cauliflower - 200 g;
zucchini - 1 pc.;
carrots - 1 pc.;
low-fat kefir - 0.5 l.

The process of preparing a diet dish for weight loss:

Cut the fish by cutting off the head, fins and tail, gut it and rinse well. Place on the bottom of the pot, cutting into small pieces.
Place cauliflower on fish.
Carrots (straws) and zucchini (medium pieces) – 3rd layer.
Salt and pepper to taste, pour kefir (1.5 cm to the edge).
Place in the oven (heat to 180 0 C) for 1.5 hours.

Steamed chicken with ginger

Ingredients:

chicken thigh;
ginger root;
mushrooms;
bell pepper;
bulb;
green onions;
butter - 25g;
lemon;
garlic - 2 cloves;
table wine - 1 tbsp;
soy sauce - 1 tbsp.

Preparation:

Chop the mushrooms, onion and garlic, cut the pepper into strips.
Place butter, mushrooms, peppers, ginger, onions on foil, chicken thigh on top, then butter again, garlic, lemon slices, mushrooms. Drizzle with sauce and wine.
Wrap in foil and cook in a double boiler for half an hour. Then turn the chicken over and cook for 10 minutes.

We offer for viewing a whole selection of current recipes for losing weight:

Recipes with vegetables

Without delicious vegetable-based diet dishes for weight loss, no diet is possible.

Appetizers and salads - all this is done quickly and easily.

Beijing mosaic

Ingredients:

Chinese cabbage - 1 head;
sweet pepper - 3 pcs.;
feta cheese - 200 g;
processed cheese - 2 pcs.;
pitted olives - 1 can;
garlic - 2 cloves;
low-fat sour cream - 2 tbsp.

Preparation:

Grate the cheese, mash the cheese, and chop the garlic. Add sour cream to the mixture and stir.
Cut the peppers into cubes and the olives into slices. Mix with cheese mixture.
Cut the cabbage lengthwise into two halves. If desired, cut out the core. Gently coat each sheet with the filling (a thin layer). Connect the two halves. Wrap with cling film.
Place in the refrigerator for 2 hours.
Cut into pieces, sprinkling with lemon juice.

Vegetable salad with yogurt dressing

Necessary products for a dietary vegetable dish for weight loss:

Preparation:

Cut the cucumber and radish into slices, cut the tomatoes in half, and cut the pepper into strips.
Mix chopped dill with yogurt, add lemon juice and spices. Dress the salad.

Here is another recipe for a low-calorie and very healthy salad:

Desserts are more fun!

Paradoxically, desserts are perfectly acceptable when on a diet, but you need to know how to prepare them correctly.

Chocolate cheesecake

Ingredients:

low-fat cottage cheese - 400 g;
milk with 1% fat content - 100 ml;
natural honey - 20 g;
food gelatin - 15 g;
cocoa - 50 g.

Cooking sequence:

Soak gelatin for 30 minutes. in 1 tbsp. water.
Place on low heat, add milk, then cottage cheese, honey and cocoa.
Mix with a blender and pour into the mold. Place in the refrigerator until set.

To ensure that your diet is effective and enjoyable, you can consider some tips:

Use of sweeteners. If the main goal of changing your diet is weight loss, you need to give up sugar almost completely, which is not so easy. A good substitute will help you cope with the problem - “fruit sugar” (fructose), it has energy value and is involved in metabolism. But since fructose is sweeter than sugar itself, it can be used in much smaller quantities. Another type of sweetener is intense sweeteners. The safest option is stevia (honey herb), which has zero calories. Its sweetness far exceeds the sweetness of sugar, but the benefits are undeniable.
Regularity and frequency. Diet nutrition does not mean that you need to eat rarely. On the contrary, there should be at least 5-6 such receptions per day, but the number of servings itself should be reduced. You need to try to give up snacks, because often these are not healthy foods, but “fast” carbohydrates (sweets). Although the feeling of fullness comes quickly, it disappears just as quickly, as a result of which very soon the body again begins to require food.
Method of preparation. Thermal steam treatment will help preserve the maximum amount of nutrients. But fried or smoked foods are contraindicated. You should also reduce your salt intake.

Without a doubt, healthy and simple dietary dishes for weight loss in the diet, combined with a healthy lifestyle, are the key to good health for every person.

It can be tasty and varied.

Find out in the video which breakfasts are good for your figure:

In the minds of those losing weight, diet food is something tasteless, but necessary to lose weight. Let's try to dispel this myth and prove that dietary dishes are not only healthy and help you lose weight, but also tasty. You can even prepare dietary desserts for those with a sweet tooth without harming your figure.

Dietary nutrition prescribes what is necessary and beneficial for the body. Fatty, smoked, refined foods, sweet juices and carbonated water are excluded from the diet.
The calorie content of dietary food is usually 1300-1500 kcal per day. It is recommended to adhere to the following rule: consume more calories than you take in with food.
In your diet, preference should be given to fresh fruits and vegetables.
It is recommended to prepare dietary dishes by boiling, baking or steaming. These cooking methods can significantly reduce the calorie content of food.
A full meal (breakfast, lunch and dinner) allows for 2-3 small snacks between main meals. Small portions and fractional meals allow you to avoid “hunger” attacks.
For better metabolism and removal of toxins, you should drink 1.5-2 liters of clean water.

Diet food: recipes with photos

When preparing diet food, recipes for weight loss are not difficult and do not require much time. We offer several simple dietary recipes to normalize weight.

Healthy dietary “Orange” smoothie for breakfast

Mix yellow or orange bell peppers, carrots, persimmons, 100 g of low-fat kefir or yogurt in a blender. Pour into glasses. A healthy dietary vitamin breakfast is ready.

Tuna salad: diet food, simple recipe

Leafy green salad is laid out on a large platter.
Pieces of canned tuna and quarters of a boiled egg are placed on top.
Tomatoes are cut into slices and placed evenly throughout the dish.
sprinkle with soy sauce, garnish with olives, chopped green onions and herbs (dill, parsley, basil).

Diet celery soup with meatballs

Chopped vegetables are dipped into boiling water: stalks of stalked celery, sweet bell peppers, carrots.
Meatballs are formed from ground turkey or chicken and placed in boiling vegetable broth. Salt the soup to taste and cook for 20 minutes.
You can add your favorite spices and finely chopped dill or other herbs to the finished soup.

Diet vegetable casserole

For the casserole, you can use any vegetables: sweet bell peppers, cauliflower, Brussels sprouts, onions, carrots, eggplants, pumpkin.
Vegetables are washed, peeled and cut into large pieces into a bowl. Add black pepper and other spices to taste to the vegetable mixture. Add a little salt and pour over a small amount of vegetable oil.
The baking dish is greased with vegetable oil and filled with vegetable mixture. Cover the vegetables with foil and place in the oven for 30 minutes at 200 degrees.
Beat two eggs with milk and add salt. The mixture is poured into a mold with vegetables, sprinkled with grated cheese and baked for another 10-15 minutes until fully cooked without foil.

How to lose weight with maximum results?

Due to a sedentary lifestyle, poor diet and almost complete lack of physical activity, more and more people are suffering from obesity. Some people solve this issue by visiting gyms, others by purchasing sports equipment. Also, delicious dietary recipes for weight loss will help you achieve a slim, harmonious figure. Therefore, solving problems with excess weight begins with drawing up an individual menu.

Diet food. Recipes for weight loss

The daily calorie requirement of an average adult should be 1200 units. But no less important is the content of essential vitamins and minerals in the foods consumed, so the daily menu of a person losing weight should contain as many fruits and vegetables as possible. If these conditions are met, diet food will only bring pleasure and increased vitality to a person losing weight. Recipes for weight loss are very diverse, original and quite easy. At first, you don’t have to bother creating your own, successfully using existing ones. It is often said that it is extremely expensive. But there are also those based on the daily diet of the average person. Below are just such options.

Calorie content is calculated per 100 grams of finished product.

Monday

If you add cinnamon, lemon zest, curry, ginger, cloves or any dried fruits to the prepared porridge, its taste will change significantly. By varying the supplements, you can eat oatmeal at least every day. Each time it will have a new, fresh taste.

For lunch: Ural cabbage soup (30 kcal).

You will need half a kilogram of fresh cabbage, 80 grams of pearl barley, 1 onion, 1 carrot, one and a half liters of broth or water and salt to taste. Wash the pearl barley, pour boiling water over it, and cook for 20 minutes. We drain the water. Prepare one and a half liters of broth or just boiling water, add the cereal into it and cook it for another 10 minutes. Add pre-peeled cabbage, cut into small cubes, into the broth. Cook our cabbage soup for another 15 minutes. Season the boiling brew with carrots and onions sautéed in vegetable oil. Cook for another 10 minutes. Add some salt. Serve with sour cream and herbs.

We take 0.4 kg. cauliflower and broccoli (can be frozen), 1 tbsp. a spoonful of butter, 150 grams of hard cheese, 1 tbsp. a spoonful of wheat flour, half a liter of 10 percent cream or sour cream, salt and pepper to taste. Cook the washed cabbage, disassembled into inflorescences, in salted water until half cooked. Place in a colander and let the water drain. While the cabbage is cooking, make the sauce: fry the flour in butter, gradually adding cream (sour cream). Bring to a boil, but do not boil. Add pre-grated cheese to the sauce. We wait until the cheese melts. Place the cooked cabbage in a special baking dish and pour in the sauce. Bake for about half an hour at a temperature of 180 degrees.

Dinner: oven-baked chicken with boiled potatoes and carrot and garlic salad (197 kcal/82 kcal/102).

To prepare the salad, take one large or 2-3 small carrots, 1 clove of garlic, 2 tbsp. spoons of mayonnaise, salt and pepper (to taste). Grate the carrots on a fine grater. Add chopped garlic. Season with pepper and salt. Season with vegetable oil or lemon juice.

Comment 1

1. Remember, the more fat drains from the chicken during baking, the better. Dietary recipes for weight loss are distinguished by the fact that among their components there is a minimum of animal fat.

2. Season the salad with vegetable oil. Fat filling is a must. Without it, the vitamin A contained in carrots will not be absorbed.

3. It is advisable to supplement the cabbage soup with a small piece of fish, meat, cheese or poultry. Then the optimal combination of proteins and carbohydrates for lunch will be achieved, for which recipes for delicious dietary dishes for weight loss are famous.

Tuesday

For breakfast: oatmeal (127 kcal).

Take 1 chicken back, 1 carrot and onion, 150 grams of spaghetti, 3 tbsp. spoons of vegetable oil, 4 potatoes. Cook the chicken in 2.5 liters of water for 1 hour, remove and remove the meat from the bones. Finely chop the onion and three carrots onto a coarse grater, sauté the onion and carrots in vegetable oil until golden brown. While the onions and carrots are sautéing, peel the potatoes and cut them into small cubes. Add the chopped potatoes to the boiling broth and boil for another 10 minutes. Add meat and spaghetti. Cook for another minute. After adding the frying, cook for another 5 minutes. Turn off. Salt. We wait 10 minutes for it to brew.

For an afternoon snack: baked broccoli and cauliflower (107 kcal).

For dinner: fish cutlets (59 kcal).

Take 400 grams of white and red fish fillets, 3 small zucchini, 1 medium eggplant, a pack of basil, 100 grams of heavy cream, 50 grams of light bread crackers, 30 grams of butter and 1 tbsp. a spoonful of vegetable oil, 2 cloves of garlic, pepper and salt to taste. Cut the first zucchini into small cubes, blanch for 3 minutes in boiling water, and cool. Grind the fish in a blender, mix with cream, a third of the mass of blanched zucchini and breadcrumbs. Salt and pepper. Using special metal rings on parchment, we form small round cutlets. Heat the frying pan, place the cutlets directly on the parchment, fry them for 3 minutes on both sides. Transfer to a baking sheet and bake in the oven at 200 degrees for five minutes. Next, we start preparing the side dish. We cut the eggplant into circles, lightly coat each with oil and place on a baking sheet. Bake in grill mode for 5-7 minutes until golden brown. Cut the remaining zucchini into strips and fry in oil until golden brown. Squeeze 1 garlic clove onto them, add salt and pepper. Let's start preparing the sauce. Using an immersion blender, puree the remaining blanched zucchini with basil. Add butter, bring to a boil, salt and pepper. And we proceed to the final moment of preparing the dish. We assemble the pyramid on a large plate. First, put in the fried zucchini, then 1 slice of eggplant and cover it all with a cutlet. Then add the eggplant and cutlet again. And so on until the mugs run out. The eggplant circle should be the first on top. Pour sauce over the resulting pyramid and garnish with basil.

Comment 2

Why cauliflower and broccoli again? Because they are very rich in vitamin C and other beneficial microelements. Don't like roasted vegetables? Boil them. Dietary recipes for losing weight at home are good because they can be changed and varied if desired.
Fish is the perfect dinner. It is easily digestible and contains a lot of useful substances.

Wednesday

For lunch: vermicelli soup with chicken (63 kcal).

Take 1 kilogram of not dry, but not very wet cottage cheese, 2 large eggs (if small, then 3), 6 tbsp. spoons of fat sour cream, butter and sugar, 4 tbsp. spoons of semolina, 200 grams of raisins or other dried fruits, salt and vanillin (to taste). Preheat the oven to 180 degrees. Pass the cottage cheese through a meat grinder. Melt the butter and beat the eggs with sugar. Wash and dry the raisins. Grease a special baking dish, mix eggs with cottage cheese, butter, raisins and semolina. Add salt and vanillin. Mix all this constantly with a wooden spatula. Place the resulting mass in the mold, level it and evenly grease it with sour cream. Bake until a light brown crust appears. Serve topped with sour cream.

For dinner: fish cutlets cooked in a dry frying pan (59 kcal).

Comment 3

It is better to cook porridge with milk or with the addition of it. Milk promotes the absorption of proteins contained in cereals. Dietary recipes allow this. There will be no problems with calories for weight loss, and in the near future you will achieve an extremely pleasant result.
We prepare cottage cheese casserole with minimal sugar content.
We supplement the menu with at least two different fruits per day.

Thursday

For breakfast: millet (125 kcal).

Take 6 small potatoes, 250 grams of herring fillet, 4 tbsp. spoons of universal soup dressing. Boil 2.5 liters of water, peel the potatoes, cut into strips. Add universal soup dressing to the water, boil for 5 minutes, add fish fillet cut into pieces in advance. Cook for about 15 minutes. Taste, if there is not enough salt, add. Turn it off. Sprinkle with herbs.

For afternoon snack: cottage cheese casserole (243 kcal).

Notes: to cook, take two-thirds of a glass of rice, 800 grams of mixed (pork and beef) minced meat, a carrot and a medium-sized onion, 500-700 grams of cabbage, 4 tbsp. spoons of tomato sauce, half a liter of sour cream, a teaspoon of salt, half a spoon of ground black pepper and breadcrumbs. So, take the minced meat, add finely chopped onion into it, add some salt and pepper. Mix. Add pre-boiled and dried rice. Finely chop the washed carrots and pour them into the minced meat. Chop the cabbage as finely as possible, dip it in boiling water and leave it alone for 3 minutes. Next, mix the cabbage and rice into the minced meat. Salt and pepper. We form large cutlets. You should get about 18 pieces. Roll the resulting cutlets in breadcrumbs and fry over high heat until golden brown. Let's start preparing the sauce. Mix sour cream with tomato sauce, add salt, and add half a glass of water. Place the previously formed cabbage rolls on a (deep) baking sheet in the oven, pour in the sauce. Bake for 45 minutes at 180 degrees.

Comment 4

Recipes for weight loss dishes with calories per weekly diet should also be selected based on the minimum salt content. Its consumption should be reduced to 7 grams per day.

Friday

For breakfast: barley porridge (96 kcal).

For lunch: herring and potato soup (89 kcal).

For afternoon snack: rice babka with sliced apple (92 kcal).

Take a liter of milk, a glass of rice (round), 3-4 apples, 10-15 grams of butter, 1 egg, sugar and salt (to taste). Cook the rice porridge in milk, stirring constantly, until it thickens, add butter to it a minute or two before it’s ready. Cut the apples into slices. Take a special baking dish and grease it with butter. Spread half of the cooked porridge and level it out. Place apples on top of the porridge and cover them again with the remaining porridge. Beat the egg, mix with 50 grams of milk, pour the resulting mixture over the babka. Place it in the oven for a maximum of half an hour, until the apples are nicely browned.

Dinner: lazy cabbage rolls and radish, celery and cucumber salad (147kcal/48kcal).

Circumstances often arise that limit or prohibit the use of one or another. Problems with excess weight or health (often these two factors are interrelated) dictate selective food consumption - dieting. In this case, what choice should you make: continue to consume your usual and not always healthy food, receiving taste pleasure, or give it up in favor of a slim figure and maintaining health.

Modern dietetics gives the following unequivocal answer: “Food must be safe,” which means that certain restrictions cannot be avoided. But modern cooking is able to offer a large selection of dishes that combine benefits and high taste. Therefore, to the delight of diet-conscious gourmets, we can safely say that healthy food can be delicious!

A therapeutic diet is the prevention of many diseases.

There are diets for losing weight and further maintaining physical fitness and directly medical (therapeutic) diets.

The second type is an extensive block of M.I. Pevzner’s number system, developed taking into account a particular disease.

Here, strict restrictions and unambiguous indications are used in the selection of products. More detailed information and specific recommendations on a therapeutic diet can be obtained from medical sources.

The process of losing weight is also directly related to health. Excess weight is the cause of many diseases. In pursuit of an attractive and slim figure, it is important not to go to extremes: using an inappropriate diet (fasting, “fast” diet) can cause serious and irreparable harm to health, while a well-chosen one will strengthen it.

There are many specialized centers where nutritionists will help you create an effective and healthy dietary program, taking into account the physiological characteristics of the client.

How to cook delicious diet food

In order for a dietary dish to be tasty, you must:

Select the appropriate ingredients;
Cook them correctly;
Know a few culinary “secrets” to improve its taste.

Dietary products are the basis of tasty and healthy food

Fish cooked in a slow cooker retains its beneficial qualities.

Low-calorie natural products are considered dietary.

They must be fresh and seasonal: for example, filling store shelves in September and October are the most useful.

Dietary food should provide complete, balanced nutrition by providing the body with the necessary proteins, fats, carbohydrates, vitamins and minerals.

However, not all types of these substances are suitable for the diet menu. Nutrients:

seafood
chicken
turkey
veal
low fat cottage cheese
mutton
pork

fish oil
sunflower, flaxseed, olive and others
all types of fatty meat
butter
margarine

Carbohydrates. Slow carbohydrates:

fresh vegetables
green
cereals: , buckwheat
bread (wholemeal flour)
pasta (durum wheat)

Fast carbohydrates:

sugar, honey,
baking,
drinks with sugar,
white rice

How to cook delicious diet food, watch the video:

The combination of dietary products makes up a variety of dietary dishes:

Cocktails based on the addition of: cinnamon, carrots, red pepper and persimmon, cucumber, peas, broccoli, ginger; Vegetable and fruit salads; Porridge: rolled oats, buckwheat, millet, lentils, oatmeal, both separately and as a side dish for meat or fish; Soups: pumpkin, onion, beet, pea, lentil, broccoli and spinach; diet soup with meatballs, diet borscht and more;
Meat dishes: rolls, goulash, meat envelopes, aspic from all types of dietary meat; Fish dishes: fish soup, fish soup, baked fish; Desserts: carrot casserole, cottage cheese casserole, cottage cheese pie, curd and berry cheesecake, diet tiramisu cake; Bread with added bran, yeast-free, rye (consume in moderation); Freshly squeezed juices.

“Black” list of foods in dietary nutrition:

Carbonated drinks;
Alcohol;
Chips;
Salt;
Sugar;
Mayonnaise;
Cakes, sweets;
Grape;
White yeast bread.

Delicious diet food. Cooking correctly

Diet food contains many beneficial properties.

In the process of creating a dietary dish that combines beneficial properties and high taste characteristics, the method of its preparation plays an important role.

thoroughly wash the vegetables and remove the peel with a stainless steel knife;
greens are processed in two stages: washed thoroughly, then soaked in plenty of water and washed again;
red cabbage, after removing unusable leaves, is doused with boiling water;
colored - soaked in salted water.

You should completely avoid frying when preparing meat, fish and vegetable dishes. An excellent alternative to this is stewing, baking, boiling and poaching foods:

It is recommended to cook meat and vegetables over an “open” fire (use a frying pan with a wire rack);
The softness and juiciness of boiled products will be ensured by their preparation in minimally boiling water (characterized by “lonely” bubbles);
Meat, vegetables and fish baked in special waterproof paper will retain their beneficial properties and pleasantly surprise with their delicate and juicy taste;
and vegetables in a pot best preserve nutrients, vitamins and microelements.

Culinary “secrets” for improving the taste of diet food:

To improve the taste, food should be prepared in small quantities and for one time;
Using a variety of spices (garlic, rosemary, oregano, bay leaf, basil, pepper, etc.) will help compensate for the absence or minimized use of salt;
Excellent sugar substitutes are: dates, raisins, figs, pears, prunes, dried apricots, apples;
Using different types of vegetable oil: flaxseed, sunflower, olive, corn, coconut, cottonseed. Everyone has their own individual taste: the right choice of the type of oil for a particular product is the key to a tasty dish;
The more beautiful and original the dish is presented, the more likely it is that people will want to try it.

5 recipes for a delicious diet

Apple smoothie with kefir is very healthy and dietary.

Properly prepared diet food can be no less tasty and nutritious than food from the “regular” menu.

A variety of recipes makes it possible to choose a dish for every taste: from a light breakfast to a festive dessert. Taste pleasure – and not an ounce of excess weight!

Ingredients: one or two apples, a glass of medium (low) fat kefir, cinnamon - on the tip of a teaspoon.
Method of preparation: peel the apples, chop them, place in a blender. Pour in kefir and beat until the apple is completely chopped. Add cinnamon to the cocktail.

Beetroot and bean salad.

Ingredients: (2 pcs.), half a glass of beans, garlic (1 tooth), olive oil for dressing, vinegar (15 ml), mustard (5 g), salt, black pepper to taste, parsley. Method of preparation: boiled beets Peel and pass through a coarse grater, add boiled beans and grated garlic. Mix the remaining ingredients to a sauce consistency. Season the salad with the resulting sauce and garnish with herbs.

Rassolnik with olives.

Ingredients: for 2 l. water cauliflower – 200 g, pitted olives – 300 g, bay leaf – 2 pcs., vegetable oil – 2 tbsp., pearl barley (rice) – 150 g – 1 pc., potatoes – 3 pcs. ., dill, a pinch of cloves, parsley or celery root. Method of preparation.

Recipes for dietary dishes for weight loss that any housewife can prepare at home! Diet recipes for weight loss - it's simple and delicious!

Low calorie diet– the best way to lose weight without compromising your health. Unlike express methods aimed at rapid weight loss, the weight comes off slowly but steadily. At the same time, the body does not suffer from nutritional deficiencies and the person feels well. Most recipes leave out the salt and sugar, but the seasonings make up for the flavor. The recipes below allow you to make sure that you can get gastronomic pleasure from dietary nutrition.

The principles of healthy eating force us to adhere to certain food preparation technologies. Frying food is not permitted.

The priority is for dishes baked in the oven, cooked in a slow cooker, smoothies, fresh salads, hot and cold soups without heat treatment.

First courses

Light soups burn fat well. Seasonings not only add flavor, but also boost metabolism.

Vegetarian pumpkin soup

Finely chopped orange cubes, peeled, are thrown into boiling water. Boil for about 10 minutes, grind with a blender. Fans of spicy tastes add fine black pepper and half a glass of low-fat cream. Instead of pepper, many people throw in cinnamon and a spoonful of cheese.

Broccoli soup

Place an unpeeled large onion, 200 g of broccoli, carrots, celery root, and bay leaf in a liter of cold water. The head is removed from the finished broth, the mass is crushed until homogeneous, and sprinkled with herbs. Garlic and a few peppercorns are added for flavor. For taste - a spoonful of vegetable oil.

Gazpacho

In hot weather, it is better to prepare cold Spanish soup. Ingredients:

4 tomatoes;
2 cucumbers;
1 bell pepper;
sparkling water;
spoon of lemon juice;

The pepper is placed in the oven or kept over an open fire until blackened, then the top film is removed. The fleshy part is cut and placed in a blender bowl with tomatoes and cucumbers without skin. Pour 2 glasses of water, throw in the garlic and press the machine button. Add herbs, lemon juice, a spoonful of oil, pepper, and oregano to the whipped mixture. Served with rye crackers.

Turkish okroshka - delicious soup in 3 minutes

2 cucumbers are grated on a coarse grater, combined with dill, a sprig of mint or fresh basil, garlic, mixed with 2 cups of kefir or yogurt. The result is a mass similar in consistency to a smoothie.

Second courses

Veal, poultry breast, rabbit, lean beef are boiled with spices or baked with vegetables.

Chicken casserole

100 g of chicken breast contains approximately 100 kcal. The dish requires 500 g. In the recipe:

onion, carrot, pepper - 1 piece each;
cheese – 50 g;
a glass of yogurt;
vegetable oil – 2 tablespoons;
egg.

Place chopped vegetables at the bottom of the multicooker bowl and sprinkle with chicken spices. Place fillet pieces on top. Pour in a mixture of fermented milk product and beaten egg, scatter the cheese evenly. Select the “Baking” program for 30 minutes. If the dish is prepared in the oven, bake at 180°C until a crust appears.

Stewed fish

Calorie content depends on the type of fish. The energy value of the dish varies between 110-150 kcal. The bottom of the frying pan is thickly covered with onion rings, pour a spoonful of oil and turn on the heat. Place a layer of tomato mugs on top, cover the dish with a lid, and simmer the contents for 5 minutes. Then lay out the fish, which has been marinated in oil, lemon juice, and spices for 60-30 minutes. Simmer for 10-15 minutes. Served with vegetable salad.

Mackerel in foil

There are 130 kcal in a protein dish. Products: 1 fish, 2 l. yogurt, orange, spices. To prevent the juicy fish from turning dry and tasteless, it is soaked in sauce and wrapped in double foil. First, the middle is cleaned, and deep cuts are made on the sides every 5 cm.

Zest a small orange and squeeze out the juice. Prepare the dressing: mix yogurt with squeezed garlic, citrus peel, pepper, and juice. Then generously coat with sauce, seal hermetically in foil, and place in the oven for 20 minutes. Served with watercress, Chinese cabbage, spicy carrots.

Boiled beef

Calorie content – 350 kcal in 2 servings. Place 250 pieces of meat in cold water and skim off the foam after boiling. Boil for 1 hour with parsley root and carrots. 10 minutes before readiness, add bay leaf, garlic, and seasonings. Eaten hot or cold with vegetables or celery plakia.

Vegetable dishes

Plakia recipe. Calorie content - 130 kcal/100 g.

200 celery root;
large onion;
2 liters each vegetable oil, lemon juice.

Peeled roots and onions are cut and placed in layers in a bowl. Season with oil, pour boiling water with lemon so that the liquid covers the vegetables. Simmer until the water evaporates.

Zucchini casserole

100 g - 115 kcal .

flour – 50 g
milk – 300 ml;
cheese – 150 g;
eggs – 2 pieces;
white pepper and a pinch of nutmeg.

Melt a spoonful of butter in a frying pan and mix with flour. After 2 minutes, pour in the milk. The mixture is kept on fire until thickened. While the sauce is cooling, cut the zucchini into strips.

Add eggs, seasonings, and half the amount of cheese to the cooled milk-flour mixture. Place 6 vegetable plates overlapping on the bottom and pour a spoonful of sauce on top. The zucchini is laid in layers until the slicing is finished. Sprinkle cheese on top and place in the oven for 40 minutes.

Ratatouille

To prepare a low-calorie dish (90 kcal) you will need:

1 zucchini, pepper, eggplant;
4 medium tomatoes;
onions and garlic;
a couple of tablespoons of sunflower oil.

Vegetables are cut into circles, alternately placed in a frying pan. The onions and peppers are simmered in a frying pan, and 1 chopped tomato is added at the end. Cover the vegetables with the mass, pour in half a glass of water, and put in the oven for an hour.

What to prepare for tea

Cottage cheese casserole perfectly satisfies hunger and speeds up metabolism. Calorie content - 95 kcal/100g.

cottage cheese 1% - 200 g;
a spoonful of bran and yogurt;
1 egg and 1 apple;
a pinch of vanillin or cinnamon.

Add the remaining ingredients to the mashed mass, knead, fill the mold, and bake over medium heat for 45 minutes.

Chocolate cheesecake

The dessert contains only 95 kcal. Take:

15 g agar-agar or gelatin;
2 full spoons of cocoa and honey;
400 g village cottage cheese;
100 ml low-fat milk.

The gelling agent is poured with water and left to swell. Then the container is placed on the fire, milk is poured in, heated until completely dissolved, and cooled. Beat the cottage cheese with a mixer, pour in gelatin in a thin stream in portions. In the process, cocoa, honey, and vanillin are added. The liquid mass is poured into a springform pan and placed in the refrigerator. After hardening, decorate with fresh berries.

Fat burning cocktail recipes

Choose from 6 recipes. The ingredients are taken per glass of liquid.

Kefir + half a spoon of cinnamon and ginger, a pinch of hot pepper.
Kiwi + 2 slices of lemon, mint.
Mint leaves + 7 branches of parsley.
Apple + ¼ lemon + 50 g zucchini + 2 cm ginger root + cucumber + celery stalk.
Yogurt + ½ grapefruit + 4 large slices of pineapple + 30 g raw pumpkin seeds.
Apple cider vinegar + spoon of honey, cinnamon stick.

Preparation technology: pour the ingredients into a blender glass and beat. Fasting days are spent on smoothies, and cocktails are consumed instead of snacks. Fiber and liquid fill the stomach and create a feeling of fullness.