Recipes for low-calorie dishes for weight loss, indicating calories and BJU in a slow cooker. Healthy Nutrition Week

For those who want to keep themselves in healthy shape, it is better to eat mostly protein foods with the addition of a small amount of complex carbohydrates. Don't forget about fiber - it can be fresh, baked vegetables, as well as herbs. For fat, you can add one teaspoon of vegetable oil to the dish.

Lunch may consist of poultry, fish, seafood or meat. Unpolished rice, buckwheat, legumes, and durum wheat pasta are very suitable as a side dish. Soup will not bring much benefit and will not fill you up, since the first courses contain a lot of water, but it can also be included in your diet, but without making the dressing too oily. Puree soup will be more useful. We cook food mainly by steaming, stewing, boiling, baking everything with a minimal amount of vegetable oil or without it.

Today I have prepared a selection of recipes that are perfect for lunch if you are eating right or losing weight. All dishes are very tasty, interesting, budget-friendly, and you can safely eat them without harming your figure.

Principles of a low-calorie diet

The average energy consumption is about 2500 kcal. To stay in shape you need to monitor these indicators and not exceed them. If the problem of excess weight already exists, the calorie content of food consumed is reduced to 1400 kcal per day. For those who do fitness or go to the gym, the norm is slightly higher - 1500-2000 kcal.

To achieve results from a low-calorie diet, you need to follow the rules:

• eating meals in portions of 250-400 g up to 6 times a day;
• you need to have dinner no later than 19:00;
• give up alcoholic and sweet carbonated drinks;
• remove bakery, confectionery and sweets from the diet;
• salt consumption is reduced to a minimum;
• You need to drink 2 liters of still water per day;
• increase daily protein intake to maintain muscle function;
• limit intake of foods high in animal and vegetable fats.

The success of a low-calorie diet is due to the reduction in the number of calories in consumed dishes. By following these principles, you can lose weight quickly, without stressing the body. You need to stick to the diet for up to 10 days, then take a short break.

Mechanism of weight loss

The human body receives energy from the foods it eats. The lack of calories from food forces the body to use up existing fat reserves. Only a decrease in daily caloric intake can lead to such a situation. In one case, it is recommended to reduce the consumption of carbohydrates, in the other - fats or proteins.

A person must expend more calories than he takes in. For this purpose, physical activity should be increased and the calorie content of the daily diet should be reduced. Nutrient deficiency forces the body to choose: it can use either fats or proteins. The second option is not recommended, since connective and muscle tissue that perform important functions will be consumed.

In the first days, weight loss occurs due to the release of excess water and harmful substances. Normalization of digestion leads to improved blood composition. As a result, oxygen is delivered to tissues much faster (the rate of fat breakdown depends on it).

The effectiveness of the process depends on the daily calorie content and duration of the diet. With each subsequent week, the weight will decrease more slowly, because the body has gotten rid of excess fluid and began to consume fat tissue.

Low-calorie foods and their energy value

Vegetables

By adhering to a low-calorie diet, the diet will not be meager, and the body will not suffer from a lack of vitamins and microelements. Of the vegetables, cucumbers and Chinese cabbage have the least calories - only 12 kcal per 100 g.

In other vegetables:

• lettuce – 16 kcal;
• radishes – 18;
• asparagus, green onions, sauerkraut – 20;
• spinach – 21;
• pumpkin, fresh tomatoes – 22;
• green beans – 24;
• green pepper – 25;
• white cabbage – 26;
• broccoli - 27;
• cauliflower, red pepper, dill – 30;
• fresh carrots – 35;
• fresh beets – 42, boiled – 53;
• garlic – 45;
• onions – 47;
• basil and parsley - 48;
• fresh green peas – 70;
• boiled potatoes – 75;
• zucchini caviar (calorie content depends on the composition) – 35-83 kcal.

The benefit of vegetables is a large amount of fiber, which helps cleanse the intestines.

Fruits

Fruits have a high glycemic index and contain a lot of fructose. Consumed in large quantities, they make it difficult to lose weight, just like freshly squeezed natural juices.

Among fruits, citrus fruits are considered useful for a low-calorie diet. The acids they contain help break down fats. Their calorie content is higher than in vegetables. Grapefruit contains 26 kcal, lemon - 32, and 100 g of tangerine or orange - 37 kcal.

When eating a low-calorie diet, you need to eat fruits:

• green apples – 36 kcal;
• apricot – 40;
• pear – 41;
• peach, plum – 42;
• kiwi – 47;
• pineapple – 48;
• pomegranate – 53;
• persimmon – 56;
• mango – 68;
• bananas – 90 kcal.

The most high-calorie fruit is avocado. Its energy value is 160 kcal. If you are on a low-calorie diet, it should be included in your diet. Avocado contains vitamins, minerals and substances that regulate lipid processes in the body.

Berries

Berries belong to the group of low-calorie foods - the calorie content per 100 g does not exceed 100 kcal:

• blackberries – 32;
• strawberries and blueberries – 33;
• red and black currants – 36 and 39 kcal, respectively;
• raspberries – 40;
• watermelon – 40;
• gooseberries – 42;
• lingonberries – 44;
• cherries and sweet cherries – 50 kcal.

Cereals, pasta

Cereals are high in calories in their raw form and contain a high number of carbohydrates. But during cooking, some calories are lost.

Energy value of cereals cooked in water:

• oatmeal – 48;
• rice – 80;
• pearl barley – 110;
• millet – 135;
• buckwheat – 152 kcal.

The source of protein and amino acids is quinoa, boiled in water. Its energy value is 123 kcal per 100 g.

Milk porridges can be included in the diet, but their calorie content is higher:

• oatmeal – 115;
• rice – 98;
• barley – 110;
• semolina – 123 kcal.

It is preferable to consume pasta made from durum wheat. 100 g of boiled pasta - 115 kcal.

Legumes

Boiled beans and lentils are sources of protein. Their calorie content in finished form does not exceed 130 kcal.

Dairy

It is wise to include dairy foods in the menu. It is rich in calcium and protein - essential elements for weight loss. When choosing products, you need to be guided by the absence of additives in them - sugar, flavor enhancers, pieces of fruit. You should not choose completely low-fat products. Suitable fat content of dairy products for a diet is 1-2.5%.

Calorie content per 100 g for them:

• whey – 15;
• kefir, fermented baked milk, milk, 1% - 40;
• yogurt, 1.5% - 45;
• kefir, 2.5% - 50;
• milk, 2.5% - 51;
• Ryazhenka, 2.5% - 53;
• low-fat cottage cheese – 89;
• cottage cheese, 2% - 104;
• low-fat sour cream, 10% - 116.

Fish and seafood

Low-calorie fish and seafood dishes diversify your diet for weight loss.

Calorie content is indicated for 1 serving of the finished product:

• sea ​​cabbage – 50 kcal;
• mussels – 51;
• cod – 75;
• pike – 77;
• pollock – 82;
• hake – 88;
• shrimp – 95;
• crayfish – 97;
• carp – 126;
• pink salmon – 170;
• salmon – 211 kcal.

Fatty fish, despite its calorie content, should be eaten to replenish the body with Omega-3 acids necessary for beauty.

You can also eat other fish products:

• fried perch – 159;
• hot smoked pink salmon – 160;
• fish cutlets – 170;
• salted herring – 174 kcal.

Meat and eggs

An integral part of a low-calorie diet is meat and eggs. The importance of these products is explained by the presence of animal protein in them, which is necessary for the structure of body cells.

Calorie content of 1 serving of cooked product:

• chicken egg – 78;
• beef kidneys – 87;
• beef brains – 125;
• veal – 135;
• chicken fillet – 138;
• quail eggs – 169;
• lean beef – 176;
• turkey meat – 197;
• beef tongue – 230.

You can include nuts and seeds in limited quantities in your diet. These products are high in calories, but contain fats and substances that ensure the health of blood vessels, liver and nervous system.

Table of caloric content of dishes

The calorie content of dishes prepared from several ingredients is the sum of the calorie content of each component.
Please note that when cooked, the final weight of the dish is usually less than the total weight of all components. Therefore, it is more convenient to calculate the calorie content per serving than per 100 grams of a dish, especially when you do not know how much food is obtained after cooking, but you can estimate the number of servings.

To make the calculation easier, do not take into account the calorie content of spices. The calorie content of non-starchy vegetables such as cucumbers, cabbage, and tomatoes can also not be counted - it is very small. A standard plate of cooked soup or main course contains 250–270 g, a serving of vegetables or salad – 100–150 g, meat – 100 g raw, cereal – 100 g cooked. Some low-calorie dishes with approximate calories are shown in the table.

Which cooking method is better?

An important point for gaining harmony is to choose the right method of cooking food. Copious amounts of oil, high-calorie sauces and salt can turn even the most dietary foods into carcinogens.

One way to cook low-calorie dishes that require heat treatment is in a double boiler

There are several cooking methods that are ideal for people losing weight:

1. Steaming (in a double boiler). The method allows you to preserve the beneficial properties of products. Vegetables, meat or fish will remain juicy, retain their shape and taste.

2. Stewing food. The method is most suitable for a diet menu. Cook over low heat with a lid to preserve vitamins and microelements. It is better not to bring vegetables to full readiness. The best option for stewing is cooking in a slow cooker.
3. Baking in the oven . More suitable for vegetables and fish. They need to be cooked in foil so that the beneficial substances do not evaporate under the influence of high temperature.

Meat cooked in the oven is not suitable for those who want to lose extra pounds and eat healthy.

What to eat for lunch when losing weight

It’s easy to create a daily menu for weight loss - use lunch from any known diet as a basis:

• Dukan: baked meat or fish, light salads, seafood;
• protein: cottage cheese, milk, fermented baked milk or black tea;
• “minus 60” diet: porridge with poultry or fish, or even sushi (excluding cream cheese);
• liquid: soups, kefir, etc.

The list of diets is very long, but you need to know that the daily meal is the main one, so it must contain all the necessary components: proteins, fats and carbohydrates. Boiled potatoes, a piece of bread, and any cereals will not interfere with weight loss if consumed in reasonable doses, but some foods should still be excluded from the diet, for example, sugar, flour, fried foods (pork chops), etc.

Dietary foods

The highest position in the ranking of low-calorie foods is occupied by vegetables and fruits. 100 grams of broccoli contain only 33 kcal, lemons, cranberries - 26 kcal, celery, asparagus - 20 kcal, cucumber - 15 kcal, lettuce - about 12 kcal, and sea kale - 5 kcal. Poultry or fish meat can also be dietary - salmon contains 210 kcal per 100 g, turkey - 195 kcal, and boiled chicken - only 170 kcal.

Recipes for low-calorie first courses

Low-calorie soups are easy to prepare. They are irreplaceable in dietary nutrition.

Vegetable soup with chicken – 33 kcal

Protein - 3.1 g, fat - 1.3 g, carbohydrates - 2.1 g per 100 g.

For 5 servings you will need:

• 1000 ml water;
• chicken drumstick;
• broccoli and cauliflower 160 g each;
• frozen peas – 140 g;
• medium-sized carrot;
• 70 g leek;
• seasonings and salt;
• greenery.

Place the drumstick in water and boil over low heat for 35 minutes.
Remove the meat and strain the broth. Cut the carrots into slices, separate the cabbage into inflorescences. Cook food until done. Cut the onion into rings; there is no need to defrost the peas. 6 minutes before the end of cooking, place the leeks and peas into the pan. Add spices and laurel. Cut the shin meat into small pieces and add to the finished dish along with the herbs. When serving, add a teaspoon of sour cream to the dish.

Sour cabbage soup – 17 kcal

BZHU – 2.4 g; 0.7 g; 1.9 g.

For 4 parts:

• 1000 ml chicken broth;
• 0.2 kg of sour white cabbage;
• 1 carrot and onion;
• tomato - 40 g;
• oil;
• salt.
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Chop the cabbage. Pour in a glass of water and simmer at medium temperature for 45 minutes. Pour in the broth. Leave for another 45 minutes. Chop the carrots and onions. Sauté in a frying pan for 2 minutes. Add the tomato, simmer for 10 minutes. Add the sauté to the cabbage and stir. Cook for 6 minutes. Add salt, spices and herbs.

Low-calorie dishes for weight loss with calories indicated: cook and lose weight with taste

It’s easy to prepare healthy, tasty meals for weight loss from simple ingredients.

Diet food - not only a minimum of calories, but also a rich taste of dishes, original presentation, and an interesting combination of ingredients. Mono-diets disrupt metabolism and harm the body.

Recipes for preparing simple and tasty low-calorie dishes from simple products for weight loss are the way out for everyone who wants to get rid of extra pounds without harm to health and painful feelings of hunger.

We are glad to offer you recipes for low-calorie dishes for losing weight: with calories indicated, appetizing photos, the easiest to prepare, from zucchini, kefir, chicken breast and much more.

Dietary dishes for the main course

Low-calorie dishes for weight loss with calories indicated have a lot of recipes for main dishes. They can be eaten at lunch and dinner.

Stewed beets – 50 kcal

BZHU - 1.7 g; 0 g; 10.4 g per serving.

4 servings:

• 2 large beets;
• small onion;
• oil for refueling;
• 10 g balsamic or wine vinegar;
• salt.

Chop the onion and fry in oil until translucent. Cut the beets into strips and fry a little. Pour in water and simmer at low temperature for 20 minutes. Add vinegar. Simmer for 7 minutes.

Stuffed oven-baked zucchini – 81 kcal

BZHU - 3.9 g; 5.3 g; 4.8 g per 100 g.

6 servings:

• 4 medium zucchini;
• 500 g oyster mushrooms or champignons;
• bulb;
• 1 bell pepper;
• cheese – 130 g;
• olive oil;
• salt;
• a couple of branches of greenery.

Fry the chopped onion. Add chopped mushrooms, cook until liquid evaporates. Add chopped pepper to the contents. Simmer for 5 minutes. Add chopped parsley. Mix everything and remove from heat. Add salt. Preheat the oven. Peel the zucchini, remove the seeds and cut into rings of medium thickness.

Line the pan with paper and place the zucchini. Stuff with mushroom mixture. Top with grated cheese. Leave in the oven for 30 minutes.

Basic principles of a low-calorie diet

Strict adherence to these rules will allow you to achieve results in the shortest possible time:

• Fractional meals. It is recommended to eat 5-6 times a day in small portions.
• Maintaining water balance. You should drink at least 2-2.5 liters of liquid per day.
• The amount of fat consumed per day should not exceed 80 g (preference should be given to products of plant origin).
• The amount of complex carbohydrates should not exceed 100 g per day (nuts, fruits and vegetables).
• The basis of nutrition should be proteins, since muscle tissue is formed from them, and a lot of energy is spent to digest them.
• Methods of preparing dietary food: boiling, baking, stewing and steaming.
• First courses should contain a minimum amount of cereals and potatoes. A couple of times a week you are allowed to cook soups with lean meat (maximum serving size - 300 g).
• You are allowed to eat 2 boiled eggs per day.
• Fast carbohydrates (sweets) are completely excluded from the menu.
• The consumption of alcoholic beverages is prohibited, as they contain many calories.
• Reduce the consumption of foods containing cholesterol (butter, egg yolk, hard cheese, lard).
• The amount of salt consumed is reduced to 4 g per day. It is recommended to replace plain salt with iodized salt.
• Foods that increase appetite (spices, pickles, seasonings, canned food, smoked foods) should be avoided.
• To compensate for the deficiency of nutrients, it is recommended to take vitamin complexes.
• The last dinner should take place no later than 4 hours before bedtime.

Low-calorie salad recipes

Low-calorie salad – “summer” – 20 kcal

BZHU – 1.2g; 0.6 g; 2.1 g per serving.

For 2 servings you need:

• fresh cucumbers and tomatoes 300 g each;
• 5 branches of parsley, onion, dill;
• salt;
• olive oil for dressing.

Chop the vegetables. Place in a container. Chop the greens. Add it to fresh vegetables. Add oil. Season with salt. Mix.

Shrimp salad – 149 kcal

Seafood connoisseurs will love the shrimp salad recipe: BZHU – 9.1 g; 8.8 g; 4.3g per 1 serving of dish.

4 servings will require:

• 350 g shrimp;
• 4 cucumbers;
• 3 bunches of any salad;
• parmesan for decoration;
• olive oil 110 g;
• soy sauce 50 g;
• 2 lemons or limes;
• hot pepper pod.

Boil shrimp, peel. Chop the cucumbers and chop the salad. Mix the ingredients. For the dressing, mix oil, sauce, crushed pepper, and lime juice. Pour the sauce over the main ingredients and stir thoroughly. Sprinkle the finished salad with cheese.

Dessert recipes that will help you lose weight

Marshmallow – 80 kcal

BZHU - 3; 2; 13 g per serving.

For 4 portions:

• 1000 ml yogurt;
• 3/4 tbsp. sour cream 10%;
• granulated sugar – 200 g;
• water 200 ml;
• gelatin 5 g;
• vanillin.

Place gelatin in warm water for 35 minutes. Then let it boil at low temperature, stirring constantly. Turn off the heat, cool to 30 degrees. Mix dairy products with sugar and vanilla, beat with a mixer. Pour in the gelatin, whisking continuously. Place into portioned containers and refrigerate for 6 hours. Decorate with berries or nuts.

Candied quince – 93 kcal

BZHU – 1; 0; 26 g

Per serving:

• 4 quinces;
• 300 g sugar;
• oranges – 2 pcs.;
• cinnamon;
• 2 pcs. anise

Wash and wipe the fruits. Cut into rings 2 cm wide. Peel the zest from the citrus and squeeze out the juice. Place sugar, spices and orange zest in a container. Pour water, add quince. Boil for 5 minutes. Reduce heat, add orange juice. Boil at low temperature for 2 hours. Leave the candied fruits to cool in the syrup. Remove with a slotted spoon and place on paper to dry.

Meat dishes low in calories

Pilaf with chicken – 108 kcal

BZHU – 7.3 g; 4 g; 11.3 g per serving.

Composition of 4 portions:

• 400 g breast;
• 3 small onions;
• 2 carrots;
• 5 pods of green hot pepper;
• long grain rice – 170 g;
• oil;
• salt, add spices if desired.

Fry the chopped fillet a little. Add chopped onions and carrots. Simmer the meat and vegetables for 10 minutes under the lid, add the cereal soaked in cold water. Add spices and salt. Place pepper pods on top. Leave for 20 minutes.

Peppers stuffed in the oven – 165 kcal

BZHU – 11.2 g; 12.3 g; 5 g per serving.

For 4 servings take:

• 10 large red sweet peppers;
• 300 g minced meat;
• bulb;
• 25 g butter;
• a pinch of salt;
• greenery.

Place the minced meat in a plate, add chopped onion and spices. Mix. Wash the peppers, cut off the caps, remove the seeds. Stuff it. Fold into shape. Add water and oil. Cover with foil. Bake for 55 minutes at 160 degrees.

Fish dishes low in calories

Stewed pollock – 90 kcal

BZHU - 10 g; 2.5 g; 6.3 g per 100 g.

Products for 6 servings:

• fish – 1 kg;
• 3 medium carrots;
• 2 medium onions;
• 200 ml tomato juice;
• balsamic or wine vinegar – 30 ml;
• 65 g sugar;
• 65 g salt;
• spices;
• flour for dredging fish;
• frying oil;
• greenery.

Cut the pollock, trim off the fins and tails. Cut into pieces. Dip each in flour mixed with salt. Fry in a frying pan. Chop the onion and grate the carrots.

Simmer in a frying pan with added oil for a couple of minutes. Pour in vinegar, tomato, spices, sugar, salt. Simmer for 6 minutes covered. Place the fish in a mold and place the stewed vegetables on top.

Cover the dish with foil and place in an oven preheated to 160 C for 15 minutes. Decorate the finished fish with herbs.

Soup with pink salmon – 43 kcal

BZHU – 4.1 g; 2.4 g; 3.7 g per serving of prepared soup.

Ingredients for 4 servings:

• 1500 ml water;
• rice cereal – 50 g;
• canned pink salmon in oil 200 g;
• 100 g each of onions, potatoes, carrots and processed cheese;
• greenery;
• salt.

Boil water, add cereal, cook for 10 minutes. Add chopped vegetables. Cook for another 10 minutes. Add pink salmon (drain the oil from the canned food) and melted cheese. Boil for another 3 minutes. Switch off. Leave for 20 minutes. Add greens.

Menu options

There are many recipes based on different products, thanks to which you can prepare a complete nutritious lunch without harming your figure. These can be either simple dishes (for example, rice, boiled breast, vegetable salad) or complex (spinach and corn soup with rice noodles). Lunch for those losing weight should consist of a balanced amount of proteins, fats and carbohydrates.

Useful

All fans of healthy eating will find several healthy recipes for weight loss. How to prepare a healthy lunch for weight loss? It’s very simple: select the required ingredients and follow all the steps in the recipe. Let's take as a basis the method of preparing salad with chicken breasts.

Ingredients:

• chicken breast – 0.5 kg;
• lemon – 0.5 pcs.;
• cabbage leaves – 2 pcs.;
• pine nuts – 80-100 g;
• garlic - a pair of cloves;
• basil – 100 g;
• spices, salt - to taste.

Cooking method:

1. Prepare salad dressing (pesto) - basil, lemon juice and zest, spices, garlic, mix in a blender.
2. Fry the nuts in a frying pan for a few minutes.
3. Add half the pine nuts to the pesto and set aside the other half for decoration.
4. Rinse the chicken fillet with water, dry, sprinkle with spices, salt, place on foil and place in a preheated oven (200 degrees) for half an hour.
5. Cut the finished meat into cubes, mix with dressing and nuts.
6. Place the salad on washed cabbage leaves and serve lunch.

Protein

Your daily meal should include foods high in protein. In this case, fish is perfect for lunch. If you are tired of standard dishes in the form of fillets or cutlets, prepare incredibly tasty curd rolls with tuna. The end result is a nutritious protein lunch for weight loss. This very easy-to-prepare dish is suitable for a daytime meal for any diet or diet.

Ingredients:

• tuna – 200 g;
• cucumber – 2 pcs.;
• cottage cheese (low-fat) or cream cheese – 100 g;
• nori (sheet) – 1 pc.;

Cooking method:

1. Wash the cucumber, peel and cut into strips.
2. Divide the nori sheet into 2 equal parts.
3. Spread the inside of the nori with cottage cheese or cheese so that one cm remains on one edge.
4. Remove the tuna from the can, mash it with your hands or a fork, and place it in one horizontal strip along the middle.
5. Place a few cucumber straws on top.
6. Place the nori on a bamboo mat (if you have one) and use it to wrap the roll tightly.
7. Cut each roll into 7-8 servings - cooking lunch for weight loss is complete!

Low calorie

Another dietary product is turkey, which is perfect as a main daily dish. The best solution would be to cook the bird in a slow cooker, which is increasingly appearing in the kitchens of many housewives. The result is a delicious, low-calorie lunch for weight loss, which you can take with you to work and not torment your body with fast food.

Ingredients:

• turkey (preferably fillet) – 250 g;
• carrots, onions - 1 pc.;
• champignons – 40 g;
• cream – 60 ml;
• spices/salt - to taste;
• vegetable oil – 1-2 tbsp. l.

Cooking method:

1. Rinse the turkey meat, divide into small pieces, and dry.
2. Pour oil (vegetable) into the bottom of the multicooker bowl and place the meat.
3. Finely chop the champignons, chop the onion, grate the carrots on a coarse grater.
4. Mix everything in a bowl, add salt/pepper, and close the multicooker lid.
5. Set the timer for 15 minutes, select the “Frying” or “Baking” mode.
6. After the time has passed, pour the cream into the container with the meat, stir, set the “Stew” mode, and leave to cook for half an hour.
7. The turkey stew is ready.

Ready

Due to the busy modern rhythm of life, not all women and men who want to lose weight manage to find free time to cook. In this case, you can resort to the help of services that provide a choice of ready-made meals. There are more and more such services every day; you just need to open a website or dial a number and within an hour delicious food will arrive directly to your office. However, there is one drawback - the cost of lunches including delivery can be quite high. Several options for what you can order:

1. No. 1 – vegetable cream soup, chicken with beans, dried fruit compote.
2. No. 2 – chum salmon fillet with rice, cucumber, green tea.
3. No. 3 – buckwheat with meatballs (chicken-turkey), kefir.

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Fruit dishes for weight loss

Apple and cucumber salad 36 kcal

Another recipe for a low-calorie dish for weight loss is apple and cucumber salad. The indicated calorie content for one serving is 36 kcal. BZHU - 1.2 g; 0.3 g; 6.2 g.

Ingredients for 4 servings:

• fresh cucumbers and green apples 0.7 kg each;
• yogurt – 0.2 kg;
• lemon juice;
• salt if desired.

Slice the apples and sprinkle with lemon juice. Chop the cucumbers. Place the ingredients in one bowl, add yogurt and salt. Mix carefully.

Avocado salad 194 kcal

Despite its high nutritional value, avocado salad is healthy. 194 kcal. BZHU – 3.7 g; 15.2 g; 10.9 g.

Compound:

• 1 avocado;
• 35 g cheese;
• boiled potatoes – 100 g;
• dill;
• lemon juice;
• olive oil;
• 2 g salt.

Cut the potatoes into cubes, the avocado into slices. Chop the dill and crumble the cheese. Season with salt, add lemon juice and oil. Mix.

Dietary dishes from vegetables

Pumpkin puree soup – 43 kcal

BZHU – 1.9 g; 1.2 g; 2.4 g per 1 serving.

For 4 servings you will need:

• water 0.2 l;
• 600 g pumpkin;
• 2 cloves of garlic;
• bulb;
• butter for frying;
• medium sized potato;
• olive oil;
• chicken broth – 500 ml.

Cut the pumpkin into large pieces and place in a mold along with the garlic. Salt and sprinkle with oil. Place in a hot oven. Cook for 20 minutes. Melt the butter in a container. Add chopped onion and cook until the vegetable is soft. Add chopped potatoes. Cook for a couple more minutes.

Pour the products with water and broth. Simmer for 15 minutes. Add garlic and pumpkin. Remove the boiled soup from the heat. Use a blender to puree. Add greens.

Bell pepper in the oven – 75 kcal

BZHU - 3 g; 4.8 g; 4.2 g.

To prepare 4 portions, take:

• 4 bell peppers;
• zucchini 0.2 kg;
• cherry 12 pcs.;
• small onion;
• oil;
• cheese – 80 g;
• 3 cloves of garlic.

Use salt, spices, and herbs according to preference.

Cut the pepper in half along with the stalk, remove the seeds and cut off the partitions. Finely chop the cherry tomatoes, onions and zucchini. Add chopped garlic cloves and herbs. Season with salt and pepper, add oil. Mix all. Stuff the pepper halves. Place in oiled pan. Pour in water. Place in the oven, heated to 170 degrees, for 20 minutes.

Remove the peppers, sprinkle with cheese and bake for another 6 minutes until melted.

Eat and lose weight: 13 low-calorie dishes that are really tasty

Many dietary dishes turn out bland or completely tasteless. Following a diet with such a menu becomes very difficult. After all, you want to enjoy food! In this culinary selection you will find only delicious dishes that will help you lose weight without stress.

KBJU - calorie content of 100 g of dish (K), as well as its content of proteins (B), fats (F) and carbohydrates (U). Calorie content is always indicated in kilocalories, proteins, fats and carbohydrates - in grams.

Stewed chicken with zucchini

KBZHU – 73/12.1/0.8/3.9

© Instagram @ppjizn

Ingredients:

• chicken (any parts) – 500 g
• zucchini – 300 g
• carrots – 1 pc.
• onion – 1 pc.
• garlic – 2 cloves
• tomato paste – 2 tbsp. spoons
• spices, salt, pepper - to taste

Preparation:

1. Cut the chicken into pieces, sprinkle with your favorite spices, salt, pepper and mix well. Leave to marinate for half an hour.
2. Wash the zucchini and cut into thin slices. Peel the carrots and cut into strips. Peel the onion and cut into half rings. Peel the garlic and chop it.
3. Place the marinated chicken in a preheated deep frying pan and fry over high heat on all sides until golden brown (10 minutes). Reduce heat.
4. Add onion, simmer until golden brown. Add carrots and fry for another 5-7 minutes. Add garlic and zucchini.
5. Dilute tomato paste in a glass of water and pour into a frying pan. Cover with a lid and simmer until everything is done.

Jellied pie with mushrooms

KBZHU – 104/11/3/8

© Instagram @aprilparadise

Ingredients:

• champignons – 200 g
• spinach – 100 g
• onion – 100 g
• store-bought cottage cheese – 300 g
• eggs – 4 small or 3 large
• corn starch – 30 g
• whole grain flour – 40 g
• baking powder – 1 teaspoon
• salt, Provençal herbs - to taste
• sesame, flax seed - for sprinkling ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Preparation:

1. Finely chop the champignons, onions and spinach and fry in a pan, adding spices.
2. Mix cottage cheese, eggs, starch, flour, baking powder, add a little salt.
3. Pour half of the curd dough into the mold, then the mushroom filling. Pour in the remaining dough. Sprinkle with sesame and flax seeds.
4. Bake in an oven preheated to 180°C for 40 minutes.

Zucchini boats with apple

KBZHU – 54/6/1.2/4.4

© Instagram @annytka_1806

Ingredients:

• zucchini – 1 pc.
• chicken fillet – 300 g
• apple – 1 pc.
• onion – 1 pc.
• natural yogurt – 3 tbsp. spoons
• cheese – 70 g
• spices, salt, pepper - to taste

Preparation:

1. Wash the zucchini, peel the onion. Cut the zucchini in half lengthwise and scoop out the pulp with a spoon to make boats.
2. Cut the zucchini pulp, onion and apple into cubes (it is better to peel the apple and be sure to remove the core).
3. First simmer the onion until half cooked, then add the apple and zucchini and simmer for a few more minutes. Add a little salt.
4. Cut the chicken fillet into small cubes. In a bowl, mix chicken with fried vegetables, Provençal herbs, add salt and ground black pepper. Mix.
5. Fill the boats with the filling and bake in the oven for 25-30 minutes at 200°C.
6. Pour yogurt over the finished zucchini boats and sprinkle with grated cheese. Leave in the oven for another 5-7 minutes.

Recipes for dietary dishes for a slow cooker

Turkey in a slow cooker – 137 kcal

BZHU - 9 g; 5.5 g; 11.6 g per serving.

For 4 portions:

• 0.5 kg turkey meat;
• 7 large potatoes;
• butter 72.5% melted – 25 g;
• yogurt 1.5% - 0.2 kg;
• flour – 30 g;
• salt.

Herbs and seasonings if desired.

Chop the potatoes coarsely and place them in a multicooker container. Add melted butter. Cook in the “fry” mode for 15 minutes, stirring the vegetable. Combine yogurt with flour. Place the chopped fillet, yogurt dressing, seasonings and salt into a bowl. Cook for 60 minutes on the “Stew” mode. Mix. Serve with greens.

Fish pie – 198 kcal

BZHU – 11.9 g; 10 g; 13 g per serving.

For 3 servings of the dish you need:

• olive oil 15 g;
• bulb;
• white fish fillet 250 g;
• 2 eggs;
• 125g sour cream;
• wheat flour 0.1 kg;
• 2 pinches of sugar;
• 30 g unrefined sunflower oil;
• salt;
• 2 pinches of soda.

Filling: sauté chopped onion in olive oil. Add fish to the pan. Fry until color changes. Add seasonings, stir, remove from heat. Dough: Beat eggs and sour cream until smooth. Add flour, sugar, baking soda and salt. Beat. Grease the multicooker container with sunflower oil.

Pour 1/2 of the dough, filling and pour in the remaining mixture. Cook for 60 minutes using the “Baking” method. Turn the product over. Bake the pie for another 15 minutes. Carefully pull out. Serve warm.

Fully or partially limited products

A low-fat diet excludes from the diet:

• Products made from flour, fresh wheat bread, pastry/puff pastry products.
• Fatty meats, smoked meats, duck and goose meat, meat products (sausages), fast food products, fatty fish (sea/river), confectionery and pork/beef fat, skin from any meat, lard, bacon.
• Fatty meat and fish broths.
• Pasta, semolina.
• Fried, smoked and salted foods, canned food.
• Fatty dairy/fermented milk products (baked milk, cottage cheese, cream, sweet yogurt, sour cream, fatty cheeses, cheese curds).
• Spicy/fatty snacks, margarine, fatty hot sauces, mayonnaise, herbs, spices, limit the use of butter.
• Confectionery, honey, jam, sugar, chocolate, candy, ice cream.
• As for vegetables, it is necessary to limit the consumption of green peas, eggplant, potatoes, and pickled vegetables.
• Fruits: figs, dates, grapes, bananas, raisins.
• As for drinks, it is not recommended to consume juices from sweet fruits, sweet carbonated drinks, cocoa, tea with milk, and alcohol.

Table of prohibited products

Cooking low-calorie egg dishes

Orange eggnog – 67 kcal

BZHU - 3 g; 2.7 g; 8.4 g per serving.

For 2 servings you will need:

• egg;
• 200 ml 1% milk;
• a glass of orange juice;
• powdered sugar – 30 g.

Separate the white and yolk. Grind the yolk with powder. While whisking, add chilled milk and citrus juice. Beat the whites until stable foam. and pour into the yolk mixture. Mix carefully. Pour into glasses and serve.

Omelet – 79 kcal

BZHU - 5.5 g; 3.8 g; 5 years

Ingredients for 4 servings:

• 2 red bell peppers;
• chicken eggs 4 pcs.;
• milk 100 ml;
• 2 g salt.

Greens if desired.

Peel the peppers from seeds and cut into wide circles. Place in a heated frying pan with oil. Mix eggs with milk, spices and herbs. Pour the egg mixture into the pepper molds and fry until done.

Low-calorie dairy products

Banana and strawberry smoothie – 62 kcal

BZHU – 1.9; 1.3; 11.7 g per serving.

For 2 servings you need:

• strawberries 0.2 kg;
• medium banana;
• milk – 100 ml.

Prepare the fruits. Wash the strawberries, peel the banana and chop. Place the ingredients in a container and pour in the milk. Grind with an immersion blender until smooth.

Curd casserole – 98 kcal

BZHU – 3.7 g; 10 g; 4.9 g per serving.

For 2 servings you need:

• 2 eggs;
• 2% cottage cheese - 360 g;
• 5% yogurt – 2 tbsp;
• 100 g green apples;
• oat bran – 50 g.

Grind the cottage cheese and mix with bran. Add chopped apple to the mixture. Beat in the egg. Mix well. Place in the form. Bake for 20 minutes at 200°C.

Second courses

are easy to prepare from vegetables, meat, and fish . Herbs, spices, lemon and lime juice will add piquancy and enhance the taste. Boiled, stewed, baked dishes are healthy.

Beef with original sauce

Healthy eating for weight loss is not just about vegetables. Meat fans will love the tender beef with fermented milk gravy ( the number of calories per 100 g of dish is 295 ).

How to cook:

chilled meat (300 g), cut into small pieces, boil;

half an hour before it’s ready, add a bunch of parsley, a thinly sliced ​​onion, salt and lightly pepper. Add the bay leaf later, 3 minutes before turning off the broth;

Grind a bunch of dill in a blender, then pour in 2 tbsp. l. natural yogurt, put two crushed cloves of garlic, add 150 ml of low-fat kefir. Beat the mixture again and pour into a bowl;

Place pieces of beef on a plate and pour over the delicate sauce.

There is no need to take more meat than indicated in the recipe : beef is tasty and tender only when it is freshly cooked.

Do you know what your diet should be during an exacerbation of gastritis? Find out more!

A hypoallergenic diet for a nursing mother is discussed in detail in another publication.

Read about the most famous Kremlin diet for weight loss in our article.

Steamed carrot and pumpkin cutlets

"Vitamin bomb" for breakfast. Half an hour - and you can eat flavored cutlets.

Makes about 20 pieces, total calorie content – ​​800 kcal (for the whole dish).

How to proceed:

grate three medium carrots and pumpkin (300 g) on ​​a coarse grater;

heat the milk (take 100 ml), add the vegetable mixture, boil for 5 minutes;

add 2 tbsp. l. semolina, with constant stirring, boil the mixture for 8 minutes, cool;

grind 1 yolk with salt, add to the mixture of semolina and vegetables, stir;

form into balls, flatten, place in a steamer, cook until ready (20 minutes);

The fragrant, juicy cutlets are ready. Serve a teaspoon of sour cream with each serving.

Squash caviar

Prepared taking into account the needs of those losing weight ( 100 g of caviar - only 97 calories ), the tender vegetable mass is suitable as a side dish for boiled chicken fillet.

A few spices and herbs - and a bland dish will become not only healthy, but also tasty.

What to do:

Peel 2 zucchini, remove seeds, cut into cubes, boil in a small amount of liquid or steam;

Place a large tomato in boiling water (hold for 1 minute), remove the skin, grind or chop with a blender;

Also chop the prepared zucchini, add a little parsley and dill, on the tip of a teaspoon of black pepper, two bay leaves, tomato mass, a little salt, sugar;

Simmer the vegetable mass over low heat for 10–15 minutes, no more. 2 minutes before the end of the process, pour in 1 tbsp. a spoonful of olive oil;

Serve the squash caviar cold.

Steamed mackerel

Minimum calories – maximum taste and benefits. Tender sea fish contains Omega-3 fatty acids, phosphorus, calcium, and vitamins.

It takes a minimum of time to prepare a satisfying but low-calorie dish ( 190 calories per 100 g of fish ).

Step-by-step instruction:

Gut a small mackerel, wash it, lightly salt it, cut the skin on the side that will be on top during cooking;

inside the carcass put a little parsley, a piece of butter, three slices of lemon;

place the mackerel in a double boiler, pour lemon juice on top;

After a quarter of an hour, the tender fish is ready.

Casserole with chicken fillet and broccoli

The dish is suitable for breakfast or lunch. Juicy casserole contains 160 calories per 100 g of dish .

How to cook:

Boil broccoli (500 g) for 5 minutes, rinse with ice water to preserve a pleasant color;

In a bowl, beat 2 eggs with a glass of milk;

bell pepper (3 pieces) cut into thin rings;

Vegetarian Recipes for Weight Loss

Red cabbage salad – 55 kcal

An easy to make red cabbage salad. 55 kcal, BZHU – 1.4 g; 3 g; 6.9 g per serving.

Portion for 1 person:

• 100 g cabbage;
• sour cream 10% for dressing;
• mustard;
• onion greens;
• salt.

Grind the cabbage with salt. Chop the onion, mix with sour cream and mustard. Combine products. Sprinkle onion greens on top.

Soup with champignons and barley – 53 kcal

BZHU – 2.9g; 1.4 g; 5.7 g.

6 servings of soup:

• 70 g pearl barley;
• any mushrooms 0.1 kg;
• carrot;
• 2 potatoes;
• chicken broth – 1200 ml.

Add salt, spices and herbs to taste.

Rinse the cereal. Pour into hot chicken broth. Cook at medium temperature for 45 minutes. Do not let it boil, otherwise the soup will become cloudy. Chop potatoes, carrots and mushrooms. Add ingredients to soup. Add 3 pinches of salt and spices. Boil for 15 minutes. Add greens and leave for 20 minutes.

First meal

Down with hearty, rich broths and soups! Thick borscht with fatty pork can wait too!

The plate should be small, preferably blue or light blue.

Vegetable soup with zucchini and herbs

A healthy and tasty dish is prepared from simple ingredients. A must-have element is celery greens, which burn extra calories.

You can add diced chicken fillet. Together with vegetable soup, the body will receive only 130 calories .

The dish is easy to prepare:

boil water in a saucepan (3 l), add salt (teaspoon);

put 2 tbsp. spoons of green peas, diced zucchini (2 medium without skin and seeds), carrots (2 pieces), onions (large head);

put bay leaves (2 pieces), chopped celery, put on low heat (make sure the soup is boiling);

after a third of an hour, add parsley and dill, 5-6 black peppercorns, 1 tbsp. l. vegetable oil, boil for 5 minutes;

add low-fat sour cream portionwise.

Tomato cream soup

The housewife does not have to stand at the stove: the soup is fresh, with bright notes. 100 g contains only 50 calories .

Cooking instructions:

Scald six ripe tomatoes with boiling water, quickly remove the skin, and chop with a blender. Pour 1 tbsp into the tomato mass. l. freshly squeezed lemon juice, 4 tbsp. l. boiled water;

chop the parsley, chop the garlic clove, grind with a pinch of salt and aromatic black pepper, sugar (teaspoon), add to the tomato mass, beat;

Pour the tomato soup into bowls (2 servings), add low-fat sour cream.

Weekly low-calorie diet

The optimal low-calorie diet menu includes 1800 kcal per day. With this diet, the body does not feel exhausted.

Monday:

1. 7-30: barley porridge with water, apple, weak green tea.
2. 10-00: natural low-fat yogurt without additives or dyes.
3. 13-00: vegetable soup with chicken broth, low-fat steamed fish.
4. 16-30: applesauce or banana.
5. 18-30: boiled beef, vegetable salad with 10% sour cream, still mineral water.

Tuesday:

1. 7-30: hard-boiled egg, a piece of whole grain bread, green tea without sugar.
2. 10-00: persimmon or pear.
3. 13-00: Lenten soup with buckwheat, steamed rabbit.
4. 16-30: a cup of cottage cheese, 2% or an omelet of proteins with herbs and tomato slices.
5. 18-30: oven-baked fish, chopped vegetables, glass of water.

Wednesday:

1. 7-30: buckwheat with water, tea with a slice of lemon.
2. 10-00: 1% kefir, whole grain bread.
3. 13-00: lean borscht, steamed meat, vegetables.
4. 16-30: pear
5. 18-30: steamed sea fish, grilled vegetables, tea without sugar.

Thursday:

1. 7-30: soft-boiled or hard-boiled egg, grapefruit, fruit juice.
2. 10-00: low-fat cottage cheese with raspberries.
3. 13-00: lean vegetable soup, steamed chicken, chopped vegetables.
4. 16-30: portion of any berries.
5. 18-30: kefir or yogurt, vegetable stew.

Friday:

1. 7-30: porridge with water, orange or pomegranate juice.
2. 10-00: dried fruits.
3. 13-00: boiled meat, red cabbage salad, black tea.
4. 16-30: portion of berries.
5. 18-30: cottage cheese, mango or 2 kiwis.

Saturday:

1. 7-30: omelette with red sweet pepper, rye bread, weak black tea.
2. 10-00: portion of fruit.
3. 13-00: cabbage soup, turkey in a slow cooker, mineral water.
4. 16-30: walnuts.
5. 18-30: stuffed peppers, apple-cucumber salad with yogurt dressing, tea.

Sunday:

1. 7-30: rolled oats with water, banana, tea without sugar.
2. 10-00: 1.5% yogurt without additives.
3. 13-00: soup with champignons and barley, stewed beets, green tea
4. 16-30: banana-strawberry smoothie.
5. 18-00: steamed sea fish, sliced ​​vegetables.

Low-calorie meals with calorie indications optimize the process of weight loss if you combine dietary nutrition with daily physical activity.

Varieties

Types of low-calorie diets differ from each other in the calorie content of the daily diet.

Basic basic

A balanced diet involves consuming from 1600 to 1800 kcal per day (depending on the gender of the person). The body must gradually get used to the new regime. The goal of the first stage is to cope with overeating and develop the habit of eating in small portions.

Sample daily menu:

• breakfast - barley porridge cooked in water (200 g), green apple, green tea without sugar;
• snack yogurt without additives (150 ml);
• lunch - vegetable broth (200 g), steamed fish (150 g);
• afternoon snack - fruit puree or tomato juice (1 glass);
• dinner - boiled veal (150 g), vegetable salad seasoned with homemade sour cream or olive oil (200 g), still mineral water (1 glass).

Then, if necessary, a restricted diet is introduced for 2 or 3 weeks.

Moderately limited

The limited menu assumes consumption of 1100-1200 kcal per day. The share of protein dishes of plant origin is increasing. For the fastest possible weight loss, the menu can be alternated with fasting days (no more than 3 times a week).

Options for fasting days:

• watermelons, apples, cucumbers (300 g for 5 meals);
• vegetable salads seasoned with cold-pressed vegetable oil (linseed, olive), sour cream or homemade yogurt (3 times a day, 250 g);
• milk and kefir with low fat content (6 times a day, 250 ml);
• kefir (5 times 100 g);
• boiled fish or meat (5 times 80-100 g each);
• freshly squeezed juices diluted with water or a decoction of medicinal herbs in a ratio of 1:2 (1-1.5 liters per day).

The optimal duration is 1 week. The diet can be extended for a month, gradually replacing some foods with others, taking into account their energy value. Balanced and moderate options are suitable for low-calorie nutrition for pregnant women.

Maximum limited (extreme)

Daily food consumption ranges from 600 to 800 kcal. The menu is quite monotonous, consisting of boiled meat or vegetables. This method of losing weight is only suitable for healthy people who are slightly overweight.