10 best dishes whose calorie content does not exceed 150 kcal

Diet "Maggi"

This diet is also mostly protein, like the Pierre Dukan diet, but, unlike the latter, the nutrition plan here is developed week by week, allowing you to gradually get used to certain restrictions. Its main difference is that there are only two options, egg or curd, that is, the diet is quite strict and is not suitable for everyone. After all, for example, eating only eggs for several days is something that not everyone can handle, and not every pancreas will thank you for it. But in exchange for the dubious effect on health, the diet promises to help you lose ten kilograms in a month, you must admit, it sounds very tempting. Dietary dishes for breakfast are hardly worth waiting for here, but many are ready to limit themselves so much in order to reduce the treasured number of centimeters in their waist.

Diet Basics

The name of the weight loss course sounds alarmingly “100 calories”, but in fact the diet has a balanced diet and you won’t have to overcome the feeling of hunger.

The total energy value of the daily menu is the same as the energy value of a full diet and it satisfies all the physiological needs of the body. The daily calorie intake for the fairer sex is 1500, for the stronger sex - 2000.

The essence of the diet is simple - you need to strictly monitor the caloric content of what you eat and organize portion sizes of no more than 100 calories.

What should an ideal breakfast include?

To ensure breakfast is at the highest level, you must adhere to a number of important rules:

Calorie content - if the goal No. 1 is simply to maintain normal weight, you need to consume about 300-400 kcal for the first meal, if the goal is to lose weight, then the number of calories should not exceed 300-350 units;

Carbohydrates are best consumed in the early hours, but at dinner their consumption should be kept to a minimum. However, you should not eat baked goods or confectionery products in the morning; it is best to choose whole grain porridge with the addition of nuts and dried fruits. The carbohydrate ratio should be between 45-55% generally half;

Proteins are the main element that allows you to maintain normal muscle mass without allowing your body to become bony. The best sources are milk, cheese, eggs, soy, and a protein shake. Proteins should account for about 15-20% of breakfast calories;

Fats - many people think that they need to be reduced to 0, this is a mistake, it is important to choose fats of plant origin and avoid animals. The amount of the total volume should not exceed 25-30%

The best sources are nuts and olive oil;

Sugar is the main source of problems with excess weight, to reduce it to a minimum, you must avoid adding it to coffee or tea. Why is this happening?! Sugar itself has a high level of glycemic index, quickly releases energy and, without physical activity, literally for the first 30-60 minutes after consumption, is partially deposited in subcutaneous fat. It’s better to replace regular refined sugar with honey;

Time - the best meal for weight loss for the first time is 30-60 minutes after waking up. If you are training in the morning, you should eat carbohydrate foods before the workout and protein foods after the workout.

Introduction

Healthy eating is important not only and not so much for maintaining a beautiful and slim figure. Healthy food helps to avoid a number of diseases that have become a real scourge of modern society. Diabetes, cardiovascular pathologies, diseases of the gastrointestinal tract and nervous system, premature aging - all such disorders often arise due to non-compliance with healthy nutrition standards. The rhythm of life and fashion throw us from one extreme to another - from quick snacks on unhealthy hamburgers and chips to exhaustion due to popular diets that are not always effective.

How often do we prefer easily accessible fast food to healthy products! Meanwhile, nutritionists call the calories that the body receives after eating such food “empty.” Dishes belonging to the category of so-called fast food do not contain the amount of nutrients (vitamins, minerals, fiber, pectins and flavonoids) necessary to maintain normal human life. On the contrary, fast food contains hydrogenated fats, flavor enhancers and preservatives, which contribute to the exacerbation of existing diseases and the development of new ones. Addiction to newfangled diets, usually focused on a narrow range of products, also has a detrimental effect on health. A deficiency, and even more so the absence of any vitamin in the body inevitably leads to metabolic disorders. A diet that does not include a sufficient amount of vitamins causes a decrease in the body’s performance and resistance to diseases, deterioration in well-being and loss of external attractiveness. For example, rough skin and the appearance of premature wrinkles, fragility and hair loss can be symptoms of vitamin A deficiency, dark circles under the eyes - a lack of vitamin K, flaking and brittle nails - vitamin E hypovitaminosis.

Healthy food, even if consumed in fairly large portions, is always low in calories. The diet must contain vegetables, fruits and berries as the main components of a nutritious diet. Of course, plant products are best consumed raw, but if they are properly prepared in dishes that require heat treatment, the nutritional value decreases slightly.

Lean meat, fish and poultry should also be included in the daily menu: these products are important sources of proteins and fats.

Do not think that low-calorie food is difficult to get used to, since it is tasteless and unappetizing. The taste of vegetable soups, steamed meat, salads dressed with vegetable oil, and other low-calorie dishes becomes much brighter if they are prepared with the addition of various spices, seasonings and aromatic fresh herbs.

A balanced diet includes, at a minimum, breakfast, lunch and dinner. Skipping any of these meals is more likely to contribute to weight gain than weight loss. For example, if you skip breakfast, you will probably get hungry during the day and won’t be able to resist a hearty lunch. Therefore, you need to eat little and often. The most beneficial is considered to be five low-calorie meals a day. For snacks between main meals, instead of such unhealthy chips, buns and similar products, preference should be given to fruits, light toasts and sandwiches, and yoghurt.

In this book you will find recipes that are not only healthy, but also very tasty low-calorie dishes for breakfast, lunch, dinner and snacks in between, which will please even the most discerning gourmets. A description of the preparation of each dish is accompanied by an indication of the number of servings and kilocalories, which will help you create the most suitable menu for you.

What kind of wine can you drink while dieting?

If you are determined to lose weight with the help of this burgundy drink, then you need to find a really high-quality product. Red wine for weight loss should be dry and dark in color. Today in the store you can find a huge selection of brands in completely different price ranges. It doesn’t have to be expensive – it means quality. Many Russian producers offer very good wines at reasonable prices.

When dieting, you can drink both red and white dry wine. Do not take semi-sweet/sweet under any circumstances. Dry wine contains a very small percentage of sugar, which is what you need when losing weight. Red wine contains more resveratrol than white wine, so a burgundy drink will work more effectively, but if you are not a fan of a tart taste, you can also choose a dry white variety.

Vegetable omelet

• Cooking time: 25 min.
• Number of servings: 2 persons.
• Calorie content of the dish: 427 kcal.
• Purpose: diet, breakfast.
• Cuisine: Greek.
• Difficulty of preparation: medium.

Having breakfast with a dietary vegetable omelette, you will get a boost of energy and good mood for the whole next day. It is very fluffy, appetizing and will appeal to all people who love light but tasty food. These scrambled eggs are made in the oven, not in a frying pan, so they contain a minimum amount of calories. You can add any spices to a dietary dish, the main thing is not to overwhelm the taste of fresh vegetables.

Ingredients:

• milk – 1 glass;
• salt, seasonings, pepper;
• eggs – 4 pcs.;
• hard cheese – 200 g;
• carrots – 2 pcs.;
• zucchini – 0.4 kg;
• bell pepper – 2 pcs.;
• leek - 1 stalk;
• broccoli – 0.4 kg.

Cooking method:

1. Wash the vegetables and dry. Peel carrots, zucchini, and peppers from seeds. Cut all vegetables into small cubes of the same size.
2. Place a dry frying pan on the fire. When it warms up, fry the carrots, zucchini, peppers and leeks without oil in their own juice for 5 minutes.
3. Add broccoli. Pour in a little water and simmer for five minutes.
4. Transfer the vegetables to a baking dish.
5. Beat eggs with salt. Gradually add milk. When the mass becomes fluffy, pepper it and add seasonings.
6. Pour the egg mixture into the pan with the vegetables.
7. Preheat the oven to 190 degrees. Place a dietary dish in it and cook for a quarter of an hour. A couple of minutes before turning off, sprinkle with coarsely grated cheese.

Instant buckwheat porridge

6 servings 157 kcal

Ingredients: 200 g buckwheat, 50 ml vegetable oil, salt.

Cooking method

Wash the buckwheat, put it in a saucepan and pour 400 ml of boiling water.

Bring to a boil over high heat, add salt, reduce heat to low, open the lid and cook for 15 minutes. Season the finished porridge with vegetable oil.

This porridge can be served with fresh or canned berries, fruits, vegetables, fish or lean meat.

PP omelette for breakfast

This method allows you to prepare a dietary product, but 20 minutes is a long time for me in the morning. Spices are also not needed - fresh herbs give a bright taste. You can add a little black pepper to taste. Now you can cook a quick diet omelette.

Our step-by-step recipe will help you avoid getting confused. Yes, these are slightly non-standard methods. But - no frying or burnt crust, no sticking to the pan.

Is it possible to have scrambled eggs and other egg dishes when losing weight on a diet?

Good afternoon Food should be low in calories, but always tasty and nutritious. The steps for preparing the mixture are the same for different cooking options.

Ingredients: Eggs - 2 pcs, more if eggs are small Olive oil - 1 tbsp. You can add something else to taste: Mushrooms Cherry tomatoes Chia seeds or any other Bell peppers, etc. We start losing weight with an omelet for breakfast.

Today we will prepare an omelette for breakfast for weight loss. Put the butter and the frying pan aside - we definitely won’t fry it.

Simple vitamin soup from young nettles 30 min. Delicious and light pea soup with garlic croutons 30 min. Azerbaijani piti soup - gourmet recipe 1 hour 1 serving. Add a comment Cancel reply. To benefit from this product, you need to know how to prepare and use it correctly. One of the most popular egg dishes for weight loss is an omelet.

It's a delicious, nutritious meal that's easy to prepare. But despite its beneficial properties, it should not be abused. This is interesting! However, the latter have a hypoallergenic composition and lower levels of fat and protein, so they are more suitable for diet.

Today we will prepare an omelette for breakfast for weight loss. Put the butter and the frying pan aside - we definitely won’t fry it. Let's prepare a delicious diet omelette in two ways. It's very fast, and the result will please you.

It is recommended to eat a dietary omelet or other egg dishes when losing weight. There are many recipes that will be an excellent addition to your diet. Egg whites have virtually no fat or carbohydrates, so they are safe for weight loss. The number of yolks should be limited to 1 per day, and with a strict diet - 1 or 2 per week.

When losing weight, it is better to eat boiled eggs. This way, the product retains beneficial substances and reduces the risk of salmonella infection. An omelet is also an excellent breakfast option, but not everyone who is losing weight knows how to make it correctly. To make it dietary, you need to use low-calorie ingredients, for example, non-starchy vegetables (zucchini, bell pepper, tomato, onion, lean meat, milk, etc.).

Do not grease the frying pan; it is better to use non-stick cookware. It is recommended to avoid salt or limit its amount.

Sausages, store-bought sauces, and fatty foods are prohibited during weight loss. There are many omelet recipes that you can eat while on a diet. Protein contains a minimum of calories, you can eat it daily and more than 3 pieces per day.

Almost all nutritionists recognize breakfast as a more important meal of the day than lunch or dinner. This can be justified by the fact that during sleep the blood sugar level drops significantly, and it needs to be brought to normal in order to restore energy balance, accelerate metabolism and give energy for the whole day.

There are a variety of protein omelet recipes that will help satisfy your hunger and speed up the fat burning process. If you regularly consume the product raw, the risk of salmonellosis is higher.

The benefits of omelet

This is an acute intestinal infection, which manifests itself as damage to the gastrointestinal tract and symptoms of intoxication. Raw eggs contain avidin, which interferes with the absorption of some B vitamins.

After heat treatment, this substance is destroyed. When losing weight, it is forbidden to eat scrambled eggs in large quantities, using oil, salt, spices, and fatty foods. But there are also many recipes for this dish, including dietary options. To prepare a filling but low-calorie breakfast, use little or no olive oil and sea salt. Combine the dish with fresh vegetables and herbs.

Scrambled eggs can be eaten no more than 1 - 2 times a week. The best time to eat eggs is in the morning. Such a breakfast satisfies quickly and for a long time, then a person eats less food during the day.

Although steamed egg white omelette can be eaten even in the evening. There are many recipes for dietary omelets; they can be made from eggs, whites only, with the addition of low-fat milk or water. If you follow the cooking rules, such food can be consumed at any time of the day. The method of heat treatment also matters.

What should breakfasts for weight loss consist of?

Ideally, breakfast, like any other meal, should be balanced in proteins, fats and carbohydrates. This is the only way you can get fullness and energy for a long time. It is a mistake to believe that you should eat only carbohydrates for breakfast, because they are supposedly better absorbed in the morning and go into fat in the evenings. It's not like that at all.

If your breakfast consists of only carbohydrates, then, most likely, after an hour or two you will want to eat again. So you should definitely include proteins and fats in your first meal.

Complex carbohydrates

They provide you with energy and keep you full. Sources of complex carbohydrates can be, for example, cereals and porridges (oatmeal, rice, buckwheat, egg), as well as whole grain bread.

Fast carbohydrates

These include white bread, muffins, sugar, sweet fruits, and instant cereals. They can be included in the diet, but in reasonable quantities as a treat, and they should not be the main source of carbohydrates.

Fast carbohydrates do not immediately go into fat, as some people believe. Their disadvantage is that they will not keep you full for a long time, and besides, they are low in nutrients.

Squirrels

They nourish muscles and give a long-lasting feeling of fullness. These include, for example, eggs, cottage cheese, meat, protein mixtures, fish, cheese.

Fats

Healthy fats can be obtained from eggs, nuts, olive oil, cheese, whole yogurt, cottage cheese, flax seeds, avocados and other foods. Under no circumstances should you give up fat, even while losing weight.

Introducing our pp breakfasts for weight loss.

Oatmeal in a jar

PP breakfasts for every day have recently been diversified with a new recipe called “oatmeal in a jar” or “lazy oatmeal”. She gets ready in the evening. This oatmeal is made in a jar or plastic container. You can take this snack to work if you don't have time to eat at home.

The dish is high in protein, calcium and fiber. The calorie content of “lazy oatmeal” depends on the components used and is about 130 kcal per 100 grams.

Compound

• Oatmeal (traditional, not instant) - ¼ tbsp.
• Natural yogurt without sweeteners and flavoring additives – ¼ tbsp.
• Milk – 4 tbsp. l.
• Fillings - to taste.
• Sugar - to taste.

Cooking process

1. You need to put oatmeal, milk, yogurt, toppings in a jar or container, close the jar with a lid and shake several times.
2. Next, open the jar and mix the contents thoroughly.
3. Then you need to close the lid again and leave the jar in the refrigerator overnight.

What can I add?

You can use anything as a filler: fresh berries and fruits, nuts, jam. For spices, a pinch of cinnamon is suitable. Classic combinations are banana with cocoa, banana with peanut butter, apple with cinnamon. Sugar can be replaced with sweetener or honey.

How to serve

You need to open the lid of the jar, decorate with a mint leaf, fresh berries or pieces of fruit. 30 sec if desired. You can reheat oatmeal in the microwave.

How to prepare a diet breakfast. Healthy breakfasts. Recipes and their calorie content

Diet breakfasts for weight loss must contain the maximum amount of healthy and natural ingredients. It is better to keep all artificial products with dyes and preservatives to a minimum. This is the only way to preserve youth and health of the body.

Avocado baked with egg

Recently, avocado has become one of the most popular vegetables. Its demand is due to the large amount of proper fats, vitamins and acids. The neutral taste allows this vegetable to be used in both salty and sweet dishes.

Baked avocado with additional ingredients can be made in 5 steps:

• The avocado needs to be washed, cut into 2 parts and the pit removed.
• Next you need to make the mixture. The egg is broken into a deep bowl, diced tomato and a small amount of cheese are added to it. If desired, the dish can be supplemented with bell pepper. Salt and pepper are added to taste. The mass is mixed well.
• This mixture needs to be poured where the bone used to be.
• The resulting dish must be placed in the oven for 10-15 minutes at 200 degrees. 5 minutes before cooking, you can add an additional portion of cheese.
• Once the dish is ready, it can be served, garnished with dill and adding fresh cucumber.

The calorie content of this dish is 300-350 calories.

Fruit salad

Fruit salad is always tasty and aromatic. It is best made in the summer, when there is a maximum variety of fresh and natural fruits.

For the salad you will need:

• 1 medium apple.
• 1 medium pear.
• A handful of different berries.
• 1 ripe peach.
• A few pieces of melon or watermelon.
• Yogurt without additives.
• Lemon juice.
• Mint.

All fruits and berries should be washed well, peeled and cut into small pieces. Next, you need to add a little lemon juice and 1/5 spoon of yogurt. The salad must be mixed well. You can add mint for freshness. Afterwards you need to move it well again. The energy value of the dish is 200-230 calories.

Celery, Apple and Kiwi Smoothie

Smoothies are a quick and tasty breakfast that contains the maximum amount of vitamins and the minimum amount of calories. This is an ideal breakfast option for express weight loss. Even a child can prepare a smoothie in 5 minutes.

• Celery, apple and kiwi need to be washed, peeled (if necessary) and cut.
• All ingredients must be placed in a blender bowl and filled with 150 ml of water. If desired, you can add ½ ripe banana for sweetness.
• Blend the smoothie in a blender until smooth.
• Afterwards, the finished drink can be poured into a glass and garnished with a mint leaf and a slice of kiwi.

The energy value of the finished drink is 180-230 calories.

Oatmeal with honey and strawberries

Oatmeal is a proper, tasty and healthy breakfast. This cereal contains many useful substances, improves tone and prevents the occurrence of various diseases. In addition, it normalizes the functioning of the digestive organs, cleanses, and improves the condition of the skin.

To prepare delicious oatmeal, you need to follow several steps:

• 3-4 tbsp. l. cereals are filled with milk or water. For a liquid consistency you need 200-250 ml. For a denser texture, 150 ml is enough. With milk, the porridge will have a creamy and rich taste, but the calorie content will increase by about 100. Quick-cooking cereals are prepared in 5 minutes. It is better to choose long-cooked oatmeal. They contain more useful vitamins and microelements, but you will have to spend 20-25 minutes on preparation. After cooking, the porridge should be poured into a plate.
• Ripe strawberries are cut into pieces and added to hot porridge.
• The finished dish is decorated with 1 tbsp. l. honey If desired, you can add nuts.

The average energy value of a dish is 350 calories.

Chicken breast baked with cottage cheese

Ingredients:

1. 3 chicken fillets;

2. 110 g cottage cheese (5%);

3. 1-2 tbsp. soft curd cheese or ricotta (can be replaced with sour cream); dill, green onions, parsley;

4. 3 cloves of garlic;

5. salt/pepper, favorite spices;

6. lemon juice;

7 2-3 tbsp. soy sauce;

8. 0.5-1 tbsp sour cream.

Cooking method:

• To make the fillet juicy, soak it in water for 1-2 hours before cooking.
• For the filling, mix cottage cheese with cottage cheese or ricotta, add finely chopped herbs, salt, then add chopped garlic and mix everything thoroughly.
• Dry the chicken fillet. Then we make a pocket cut on the thick side, sprinkle it with salt and spices (to your taste), fill it with filling and close it.
• Place the fillet with the filling on a greased baking sheet, pour over lemon juice, and then sour cream or soy sauce.
• Bake the fillet for 20-25 minutes at a temperature of 200 degrees. 4-5 minutes before the dish is ready, you can sprinkle it with cheese.

111 kcal

Healthy cereals

All kinds of cereals are the most popular breakfast option. It allows a person to recharge with energy, feel cheerful and active.

Buckwheat with fruit in a slow cooker

Ingredients:

• buckwheat – 1 multicooker glass;
• apple (sweet) – 1 pc.;
• banana (very ripe) – 1 pc.;
• low-fat milk - 1 multicooker glass;
• sugar - to taste;
• water - 3 multicooker glasses.

Preparation:

1. Pour the prepared cereal into the kitchen helper's bowl.
2. Peel all fruits and chop into cubes.
3. Add apples to the cereal first. Pour boiling water over everything.
4. Cook in the Krupa program for a standard period of time.
5. Then add banana pieces, milk, sugar and leave the treat on the heat for another 10 - 12 minutes.

When serving breakfast, add cream if desired.

Millet with pumpkin

Ingredients:

• millet cereal – 1 full glass;
• pumpkin pulp – 380 – 400 g;
• water – 1 full glass;
• milk – 2 glasses;
• sugar and salt.

Preparation:

1. Pour the cereal with tap water. Mix directly with your hands. Place in a fine sieve. Squeeze out the liquid.
2. Separately, heat the water mentioned in the recipe. Pour the cereal into it immediately after boiling.
3. When the millet is half ready, add milk, add the coarsely grated vegetable and all the dry ingredients.
4. Cook for 17 – 20 minutes on low heat on the stove.

If the porridge has cooled down, it is delicious to eat cold, topped with currant jam.

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This is the Finnish version of everyone's favorite semolina porridge. It is prepared just as quickly and simply as a dish according to a classic recipe.

Ingredients:

• fresh lingonberries – 1 cup;
• semolina (cereals) – 5 dessert spoons;
• sugar – 6 dessert spoons;
• water – 2 full glasses;
• vanillin – 1 pinch.

Preparation:

1. Gently mix the berries with all the granulated sugar. Place in a saucepan.
2. Pour all the water on top.
3. Place the container on the stove while it is on. Cook the contents at minimum heat on the stove for 8 - 9 minutes.
4. Strain the resulting liquid. Grind the berries with a masher.
5. Pour cereal and vanillin into the resulting lingonberry juice. Cook the mixture for 5 – 6 minutes until thickened. Be sure to stir the ingredients periodically.
6. Cool the porridge. Beat it with an immersion blender/mixer until pale. The treat should become airy.

Serve the original whipped semolina along with crushed berries. You can use heavy cream and butter to taste.

Watch this video on YouTube

Diet omelette with vegetables

Omelette with vegetables is rich in protein, fiber, vitamins and microelements. However, it should be taken into account that eggs contain quite a lot of cholesterol. Calorie content: 80 kcal per 100 g (changes when replacing some vegetables with others).

Compound

Quantity of products for 1 serving:

• Chicken egg – 2 pcs.
• Onions – ¼ pcs.
• Sweet red pepper – ½ pc.
• Zucchini – ½ pc.
• Carrots – ½ pcs.
• Cherry tomatoes – 3 pcs.

Cooking process

1. You need to wash and peel the vegetables. Next, finely chop the onion, chop the pepper, grate the zucchini and carrots, and cut the tomatoes in half.
2. It is necessary to heat the oil in a frying pan, pour the onion into it, fry it for about 2 minutes until it acquires a golden hue.
3. Then you need to pour peppers, zucchini, carrots, and tomatoes into the pan. Vegetables should be simmered for about 2-3 minutes. (until soft). Place the vegetable mixture from the pan onto a plate.
4. Next, you need to separate the whites from the yolks, beat them one by one with a mixer or whisk. Then you need to mix them and beat the egg mass for a few seconds.
5. Pour the mixture evenly into the pan. When a golden crust appears on the omelette, turn it over to the other side. You need to sprinkle the omelette with stewed vegetables and fry the dish over low heat for another 2 minutes.
6. Next, fold the omelet in half.

What can I add?

If you want to make an omelette less caloric, you should reduce the amount of frying oil. Oil can be either olive or sunflower. If desired, you can choose other vegetables for frying. Mushrooms, green beans, and spinach go well with eggs. The choice should be based on personal preferences and individual intolerance to the components.

How to serve

The finished omelette should be folded in half and allowed to cool slightly. Using a kitchen spatula, transfer the dish to a plate and sprinkle with seasonal herbs. Omelette goes well with whole grain bread, chicken or homemade ham.

Physical exercise

To maximize the effect of the diet, you need to “make friends” with physical education. If a well-designed diet helps you lose weight, then strength training will allow your body to remain in good shape with strong muscles and smooth, toned skin.

Physical activity should not be a heavy burden, but a pleasant experience. Therefore, you need to choose what you like.

Lots of options:

• Running or walking;
• A ride on the bicycle;
• Yoga;
• Pilates;
• Group fitness;
• Swimming;
• Dancing;
• Exercises in the gym.

You can get quite a lot of extra calories from drinking. So, sweet carbonated drinks and packaged juices are clearly not good for your figure. It is better to opt for freshly squeezed juices with a weak consistency, unsweetened teas and coffee, and drink clean still water between meals.

If preference is given to an active sport, it is recommended to include protein in the diet. It is protein-containing products that are responsible for muscle structure and the quality of body appearance.

Just 30-45 minutes of exercise a day on a regular basis, and your body will thank you.

Easy and quick egg dishes

Eggs for breakfast in various forms are prepared no less often than porridge. It doesn't have to be scrambled eggs. It’s enough to use your imagination to come up with more interesting and tasty options.

Eggs with sour cream and tomatoes

• low-fat sour cream - 1 full glass;
• raw eggs – 4 pcs.;
• ripe tomatoes – 100 – 150 g;
• salt and aromatic herbs.

Preparation:

Take heat-resistant molds of suitable shape and size. Options for julienne are good. Place a large spoonful of sour cream in each of the selected containers. Gently pour over the raw egg

This must be done carefully so that the yolk does not spread. Place another portion of sour cream on top. You need to distribute the remaining milk product equally between all the molds. Sprinkle pieces of peeled tomatoes onto the sour cream. Sprinkle the contents of the dish with salt and your favorite aromatic herbs. Place the molds on a baking tray filled with water. Cover each with foil. Cook for 15 - 17 minutes at 170 degrees in the oven.

Serve breakfast hot. It is especially tasty to complement it with golden brown bread slices with garlic.

Watch this video on YouTube

Diet omelette

A proper dietary omelette for breakfast is prepared in different ways. The one described below is one of the most popular and simplest.

• eggs – 3 pcs.;
• sunflower oil – 1 small. spoon;
• salt and chopped parsley.

Preparation:

1. Heat sunflower oil in a frying pan. You only need to take a little bit of it.
2. Pour salted eggs well beaten with 3 dessert spoons of water on top.
3. Wait until the treat thickens.

Garnish the dish with chopped parsley leaves.

Preparation:

1. Pour the contents of raw eggs into a bowl. Lightly whisk with salt. You can use any aromatic herbs.
2. Separately, grate the carrots. Chop the onion very finely.
3. Mix the egg mixture with vegetables and herbs.
4. Pour it into a heated frying pan coated with a minimum amount of oil.
5. Brown the workpiece on both sides.

Roll the resulting flatbread into a roll. Cut into pieces and serve for breakfast.

Watch this video on YouTube

Examples of caloric content of ready-made dishes for different amounts of calories

100 calorie meals

• A plate (250 ml) of borscht or vegetables in (vegetable broth).
• A plate (200 - 250 g) of vegetables (cabbage, carrots, herbs) stewed in water with a drop of sunflower oil.
• 1.5 cups of boiled mushrooms or one cup of fried mushrooms in vegetable oil.
• One medium-sized boiled potato sprinkled with dill.
• Boiled egg with 15 grams of lean mayonnaise.
• One boiled chicken leg.
• One medium banana.
• A cup of sweet (2 teaspoons) or black or green tea with honey and cream.
• 2 cups of milk tea (half a cup of milk and half a cup of tea leaves).
• 2 pieces of lean boiled fish.
• A cup of any berries.
• Half a glass of cocoa.
• a glass of low-fat yogurt.

Meals for 200 calories

• 120 grams of eggplant caviar.
• 150 grams of radish salad with 30 grams of sour cream.
• 1 piece of wheat bread.
• 2 small slices (100 g) boiled sausage.
• 1 sausage.
• 1 cracker.
• Fruit salad of one banana, 1 orange, 1 kiwi and persimmon, dressed with low-fat yogurt.
• A large plate of vinaigrette.
• Scrambled eggs from two eggs.
• A bowl of soup with pasta and vegetable broth.
• 1 small aspic.

Meals for 300 calories

• 2 meat or 3 fish meatballs, stewed with tomato sauce.
• 2 meat cutlets or 2 meatballs.
• Liver pate - half a cup.
• A small plate of porridge (buckwheat, semolina, rice, barley and pearl barley) or half a plate of pasta.
• 2 sausages and a couple of tomatoes.
• Two pancakes with cottage cheese or butter (30 grams of butter).
• Two pancakes with low-fat sour cream (30 gr.)
• Omelette of two eggs with milk.
• A small bowl of milk soup with rice.
• 150 gr. cottage cheese casserole.
• A small plate of meat salad.
• 150 g beef goulash or 100 g. pork
• A bowl of mashed potatoes.
• 2 cabbage rolls (without sauce).

To calculate how many calories you need per day, you can use calorie tables.

Or for example, like this

But how to calculate how many calories you need to lose weight. And we lose weight when we consume fewer calories than we expend.

Is it possible to lose weight if you don't eat dinner?

Even if you're losing weight, you shouldn't skip dinner, as there's a high chance you'll break down and empty the refrigerator in the middle of the night. But eating enough at night is harmful, since the body is resting at this time and is not able to digest the food it receives. Also, by refusing dinner in order to lose weight, you risk worsening the condition of the digestive system, hormonal levels and nerves.

If you still decide to give up recipes for dinner in order to lose weight, consider the basic rules of such a diet:

• eating 5 times a day, including light snacks;
• exclusion of smoked, fried, fatty and sweet foods;
• It is necessary to count the calories consumed. Since the absence of dinner stimulates a good appetite in the morning and slows down metabolism in the evening, it is quite possible to lose weight in this way.

The last meal is recommended 3 hours before bedtime. If there is no dinner, your last meal is at lunch. If you are sure that your body can withstand this restriction for the sake of losing weight, start right now. And remember, skipping dinner for effective weight loss does not allow any snacking.

Menu for the week

For effective weight loss, you need not only healthy breakfasts, but also lunches and dinners. The diet for a specific person should be compiled by a professional nutritionist who has an idea of ​​​​the general health of the person losing weight.

If it is not possible to use the services of a professional, you can use the following options as the basis for the menu:

Multi-ingredient recipes

Even a novice cook can prepare a healthy omelet. The recipes below can be included in the daily diet of people losing weight.

You cannot eat directly at night. The last meal should be 3 hours before bedtime.

Vegetable

The dish does not cause heaviness in the stomach and fills you with energy for the whole day. Omelette with tomatoes turns out juicy and rich in taste.

Required:

• tomatoes - 220 g;
• salt;
• zucchini - 400 g;
• spices;
• bell pepper - 350 g;
• broccoli - 420 g;
• water - 40 ml;
• fresh herbs;
• onion - 130 g;
• skim milk - 50 ml;
• eggs - 4 pcs.;
• vegetable oil - 10 ml.

Step by step process

1. Cut tomatoes, carrots, peppers and onions into cubes. Separate broccoli into florets.
2. Combine water and oil. Pour into the pan. Add vegetables. Simmer for 5 minutes.
3. Add cabbage. Cook - 5 minutes.
4. Mix the eggs with a whisk. Add milk. Sprinkle with spices and salt. Beat until smooth.
5. Pour over vegetables. Then - 7 minutes. Serve sprinkled with chopped herbs.

Curd

A healthy diet should include not only egg, but also cottage cheese dishes. We suggest combining the two options and preparing a nutritious dinner for weight loss.

Required:

• cottage cheese - 100 g;
• spices;
• eggs - 2 pcs.;
• salt;
• greenery.

Step by step process

1. Pass the cottage cheese through a sieve. The product should become homogeneous.
2. Mix the eggs with a fork. Pour into cottage cheese.
3. Add finely chopped herbs. Add pepper and spices to taste.
4. Transfer to the pan. Cook covered over low heat for 7 minutes.

Cheese and oatmeal

A delicious dietary recipe with oatmeal will replace boring porridge in the morning. Frying oil is used if the frying pan does not have a non-stick coating.

Required:

• milk - 110 ml;
• cheese - 60 g;
• oat flakes - 100 g;
• eggs - 2 pcs.

Step by step process

1. Grate a piece of cheese.
2. Add eggs to milk. Beat with a fork.
3. Sprinkle oatmeal. Stir. Leave for 10 minutes.
4. Pour into the pan. Cover with a lid. Fry until golden brown.
5. Turn it over. Sprinkle grated cheese on one half. Cover with the other half.
6. Keep under closed lid for 1 minute.

Apple

Apples will help make an omelette original. Children will appreciate this sweet recipe. This dish will serve as a substitute for dessert during a diet.

Advice! To make the omelet tastier, buy a juicy and sweet variety of apples.

Required:

• butter 61% - 20 g;
• apple - 100 g;
• cinnamon;
• eggs - 2 pcs.

Step by step process

1. Peel the apple. Cut in half. Remove the core with seeds. If desired, you can leave the peel, but the omelette will not be as tender.
2. Cut into thin slices. Sprinkle with cinnamon. Stir. Vanillin can be added to improve the taste.
3. Melt the butter in a frying pan. Place the apple. Fry until soft over medium heat.
4. Mix the eggs with a fork. Pour into the pan.
5. Switch the burner mode to minimum. Then - 7 minutes.

Light protein breakfast

The omelet turns out tender, melting in your mouth. Greens added to the composition help improve its taste and nutritional qualities.

Required:

• egg whites - 4 pcs.;
• olive oil - 30 ml;
• salt;
• milk - 60 ml;
• black pepper;
• greens - 10 g.

Step by step process

1. Dry the washed greens. Shred it.
2. Salt the whites. Beat with a mixer or whisk. A light foam should form on the surface.
3. Combine with greens. Sprinkle with pepper. Add milk.
4. Stir gently but quickly.
5. Fry in a heated frying pan for 3 minutes.
6. Turn it over. Simmer until done.

On the water

In the classic French recipe, butter is used instead of milk, but it makes the omelette much higher in calories. During a strict diet, it is better to cook with water.

Product set:

• eggs - 3 pcs.;
• spices;
• water - 40 ml.

Step by step process

1. Beat the whites separately.
2. Mix the yolks with a fork. Connect carefully.
3. Stirring constantly, pour in water.
4. Pour the mixture into the pan. Cover with a lid.
5. Turn on the maximum burner mode. Fry - 3 minutes. The omelette should rise.
6. Switch the burner to minimum mode. Simmer until done.

PP omelette is an easy dish to prepare. The main thing is to use the right products that will not only please you with taste, but also benefit your health.

What products can you use for breakfast?

Not all products are suitable for preparing these dishes. Experts name several products that are ideal for such breakfasts. The optimal products are:

• Cottage cheese.
• Eggs.
• Natural yogurt.
• Apples.
• Pears.
• Orange.
• Kiwi.
• Peaches.
• Apricots.
• Berries.
• Low-fat kefir.
• Carrot.
• Cabbage.
• Cucumbers.
• Tomatoes.

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Rice porridge with milk

Breakfast at the PP can consist of such a traditional dish as porridge. This is an easy-to-prepare breakfast containing vitamin complexes and microelements. Porridge is especially useful for people who have digestive problems. Also, when consumed every day, the dish helps to lose weight and remove excess fluids from the body. Calorie content: 100 kcal per 100 g.

The quantity of products is indicated for three servings.

• Rice – 200 gr.
• Milk – 500 ml.
• Sugar - to taste.
• Butter – 20 gr.

The best time for a diet breakfast

Healthy breakfasts for weight loss should be eaten after 30 minutes. after waking up in the morning.

The first meal should fall within the time range from 7 to 10 am.

It is during this period, subject to the correct selection of breakfast foods, that it becomes possible to effectively launch metabolism, the high speed of which minimizes the likelihood of undigested nutrients passing into the fat layer of the person losing weight.

Otherwise, by having breakfast later, a person will shift other meals, thus increasing the amount of food eaten before bed.