300 calorie dinner. Calorie content of ready-made meals for diet planning

We already know about breakfast, lunch and snack; it’s time to consider all the issues related to the last meal - dinner. I’ll say right away that the most correct dinner is protein, this is suitable for every follower of a healthy lifestyle and even for those who are interested in what to eat for dinner to lose weight.

What kind of dinners are they? What should dinner be like with proper nutrition? And should you? When, what and how much can you eat? Or maybe it's better to skip it altogether? — a lot of questions, no less answers.

To be or not to be?

The very first question that interests a beginner in pp is not even what to eat for dinner with proper nutrition, but is it necessary to eat at all? After all, you can often come across recommendations, especially for those losing weight, about the harm of eating at night, they say, a glass of kefir instead of dinner and you are a skinny beauty. Yes, if you don’t eat, then it’s not difficult to become thin, but as for beauty, this is unlikely. After all, what is the beauty of proper nutrition for weight loss - weight loss comes from reducing fat . And that is why a proper, healthy, wholesome and tasty dinner should be on the menu every day!

A light dietary last meal with a sufficient amount of protein is a guarantee that the muscles are not subject to catabolism, you will not feel hungry until the morning, the gastrointestinal tract will function normally, and the body will receive all the necessary elements for energy and vigor the next day.

And a delicious diet dinner will prevent uncontrollable gluttony, which is so common for many people , when consciousness turns on after the fifth cutlet or on the second piece of cake.

Rules and features of evening meals

Now let's look at the main rules for dinner at pp. In short, they are the same as for lunches, snacks or breakfasts :

1. portion control;
2. do not forget about KBJU;
3. exclude harmful products.

But it is important to know the details:

There is no single advice on what time is best to have dinner - for early risers this may be the famous “don’t eat after 6”, but for night owls a late dinner at 9 pm is completely allowed. The main thing is that there are still 3 hours left before bedtime;

dinner on pp is a maximum of protein and fiber, a minimum of fats and carbohydrates. This is especially true for those who have switched to a healthy diet in order to lose weight; if you don’t know exactly what dinner should be in order to lose weight, make a vegetable salad with 1 tsp. vegetable oil and take a portion of chicken breasts with mushrooms in cream or some baked fish;

do not try to cut calories at the expense of dinner - the body cannot be deceived by a portion of salad or boiled rubber breast. The number of calories should be the same as at lunch (well, maybe a little less), that is, the concept of “dinner for 100 calories” cannot exist! Although for 100 calories (or rather kilocalories) you can organize a snack before bed, if you feel slightly hungry, this is where the famous glass of kefir will help. But remember - this is not dinner, this is just a snack for the night! The calorie content of dinner is about 25% of the daily calorie intake, that is, at least 300 kcal!

Here's what nutritionists recommend for dinner (in the same video they do a great job talking about the myth of 6 p.m.):

Blitz tips

• Don't overeat, but don't go hungry in the evening.
• Give up starchy foods and sweets in favor of healthy foods.
• Fast food is evil, but macaroni and cheese is perfectly acceptable.
• Instead of smoothies and kefir, choose a full dinner of meat, fish and side dishes.
• Don't deny yourself sweets if you really want them. But choose your sweets wisely.

• Myths that keep you from losing weight: 16 photos with visual comparisons of caloric content of foods
• Urgent “weight loss” help after vacation: a 13-step strategy
• 4 important reasons to stop counting calories

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This article was reviewed by a certified nutritionist who has a bachelor's degree in nutrition and dietetics, D. G. Veremeev.

Articles are for informational and educational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician with any questions you may have about a medical condition.

Prohibited foods for dinner

It is clear that if you are eating properly, you should not eat foods for dinner that are not on your personal list. However, among the right foods there is one that is undesirable to eat:

• It is better to exclude any fruits, even apples, after lunch. The fact is that all fruits contain sugar - glucose, fructose. And if you consume such a low-calorie, but still carbohydrate-based delicacy in the evening, then by morning, at best, you may be “flooded” - carbohydrates attract water molecules. And if you go overboard with the quantity, then not all the plus on the scales will be water—fat will also increase. What’s interesting is that everything is not so strict with berries, so if you want cottage cheese with fruit for dinner, replace the fruit with a handful of any berries - it will be healthier ;
• By the way, cottage cheese itself is also not a completely permitted product for dinner. For an ordinary person, of course, it’s possible, but for someone losing weight, it’s not possible. Cottage cheese, like any other dairy product, greatly affects the level of insulin, which blocks the work of somatropin, on which weight loss depends. But it is at night that we lose weight best. So for those who are on a temporary pp diet, it is better to replace dinner with pp cottage cheese with other dishes. If you are happy with your weight, simply omit the question about whether you can eat cottage cheese for dinner a couple of times a week; .
• the same goes for cereals and the question of whether you can eat porridge for dinner. Any cereals are pure carbohydrates, albeit slow ones; this is prohibited at night! The body rests; it doesn’t need so much energy. Even the most ordinary “empty” barley cooked in water or healthy brown rice for dinner when losing weight is not eaten;
• pickled, pickled vegetables are also not products from which you can make light dishes for dinner. Take pickled cucumbers - they seem to be low in calories, but you shouldn’t eat them in the evening - the salt in the composition retains water, disrupts the normal course of metabolic processes, and by the morning you will wake up not rested and invigorated, but with swelling and a feeling of thirst.

Also, make sure that there are no products among those that are not suitable for you. For example, cabbage causes bloating for many, then it is better to choose not cabbage, but some other low-calorie salad for dinner.

Afternoon snack for 300 kcal. Menu for 1200 calories per day

If you decide to plan your diet on just 1,200 calories per day, then you most likely have decided to go on a diet. In principle, this is not such a tough option. Nutritionists have long been saying that for the normal functioning of the body, but, of course, without taking into account physical activity, 1000 to 1500 calories per day are enough. This means that if you create a menu for 1200 calories a day, and at the same time lead your normal lifestyle, albeit with a small amount of physical activity, you will definitely create a calorie deficit in your body and begin to lose weight.

First of all, I want to note that in order to create a menu for the day, you need to make a list of foods with their calorie content. Considering that 1 gram of protein and carbohydrates contains 4 calories, and 1 gram of fat contains 9 calories, you can easily calculate the calorie content of any product and diet.

If you don't know how to look for these foods, here's a visual guide that will help you estimate the serving sizes of different foods by eye. So here are some examples.

120 calorie foods

Any of these options can be used as a midday snack or afternoon snack. This could be half a bagel (45 grams), 4 bars of chocolate (25 grams), muesli (1 tablespoon) or 125 ml of low-fat yogurt. It is also from 200 to 300 grams of any fruit of your choice. Bananas, grapes, persimmons, cherries are more nutritious, and citrus fruits, apples, pears, and melon are less nutritious.

200 calorie foods

The list here is much longer. Listed from top to bottom and left to right, each of the following foods contains 200 calories:

• 330 ml milk
• 33 grams nuts or mixed nuts
• 40 g cookies
• 50 g cheese
• 200 ml yogurt
• 320 g kiwi
• 550 g melon
• 290 g grapes
• 90 g wholemeal bread
• 3 eggs (150 grams)
• 80 g dried apricots
• 60 g bran
• 150 g cooked durum wheat pasta
• 300 g canned corn
• 350 g canned green peas
• 380 g apples
• 70 g of any cereal (rice, oatmeal, buckwheat)

300 calorie servings

This list contains several options for ready-made breakfast dishes (from left to right and top to bottom):

• 2 slices whole grain bread
• 2 sticks butter (low-fat)
• 1 hard-boiled egg
• 1/2 cup fruit
• glasses of coffee or tea without sugar
• a glass of juice

• 1 bowl of soup (borscht or tomato soup)
• 1 small bowl vegetable salad
• 2 tablespoons unrefined vegetable oil
• 1.5 glasses of water
• 4 saltine crackers or 2 slices bread

• 1 cup oatmeal with raisins
• 1 cup fruit (grapes or plums)
• 1 cup of coffee or tea without sugar
• 1 banana

• 1 cup wheat or corn flakes (you can use muesli)
• a glass of milk (2% fat)
• 1 banana
• 1 cup of coffee or tea without sugar
  Sample menu for 1200 kcal

  Based on this list of products, you can create your own dietary menu, guided by the following basic principles for dividing the menu throughout the day:

• Breakfast – 300 kcal
• Second breakfast – 200 calories
• Lunch – 400 kcal
• Afternoon snack – 120 calories
• Dinner – 200 calories

My example menu

• Breakfast - an omelet of two eggs, a slice of whole grain bread and one banana.
• Second breakfast – 80 grams of dried fruits (dried apricots)
• Lunch – 150 grams of pasta with a piece of cheese and ketchup
• Afternoon snack – 125 ml low-fat sweet yoghurt
• Dinner – 200 grams of boiled rice (70 grams raw) and 200 grams of vegetable salad.

What can you eat for dinner

What should you eat for dinner if proper nutrition and a healthy lifestyle are not just words for you, but a way of life?

The list of products and dishes is quite diverse - all recipes from vegetables, mushrooms, fish, meat, and seafood are suitable.

For example, a huge plate of mussels is what you need.

And if you are not afraid of gaining weight, then something with dairy products (cottage cheese, low-fat cheeses, kefir, fermented baked milk) is also allowed 2-3 times a week.

You can have a handful of berries - raspberries, blueberries, cherries, etc. By the way, raspberries contain special substances that promote fat burning, but only when fresh (these components are “hidden” in the seeds).

The main thing is that all dinner recipes are light, dietary, preferably quick-cooking, with minimal heat treatment.

Simple PP dinner recipes for weight loss

Every woman wants to feed her family a delicious dinner, but, ideally, in such a way that it does not affect her figure.

I offer simple dinner recipes that don't take much time to prepare.

Syrniki

To prepare them you will need:

• 100 g low-fat cottage cheese;
• 30 g hard cheese;
• Egg;
• 30 g rice flour.

Grind the cheese, add the egg, cottage cheese, flour, salt, mix. Fry in a frying pan like regular pancakes.

Lazy khachapuri

Khachapuri is a dish of Georgian cuisine. Georgian national pastry product, a closed pie filled with cheese and eggs.

Source Wikipedia

We will need:

• 100 g low-fat cottage cheese;
• Egg;
• Hard cheese;
• Greens (onion, dill, parsley - at your discretion);
• 30 g rice flour.

What to eat for dinner to lose weight

A healthy, tasty dinner with proper nutrition for weight loss differs from a regular dinner for weight loss in that it is exceptionally stricter - we move berries, cottage cheese and other dairy products to the morning for the period of weight loss.

There are many options for what to eat for dinner while losing weight - from baked chicken in the oven with a salad of fresh vegetables to stewed fish. It’s not difficult to come up with a dietary dinner; the website has suitable recipes with photos, for example, stuffed mackerel.

An excellent protein food for dinner is soups, but not all of them, but those made from vegetables and meat or fish.

Is it possible to have mushroom soup for dinner? It’s possible, but still mushrooms are a specific product, and although they are considered a protein, they are closer to vegetables than to meat or eggs.

It’s impossible not to mention another important product for the food processor—eggs. Scrambled eggs with and without vegetables (naturally, cooked in a frying pan with a non-stick coating and under a lid), omelettes, including Japanese (there is a suitable recipe here), simply whipped whites with sahzam - the meaning of all these dishes is already the answer to the question “is it possible Do you eat eggs for dinner if you’re losing weight?” It contains so much protein and no carbohydrates - just what you need for a nightly meal when losing weight!

I only advise you to take whites rather than whole eggs, leaving 1 yolk for taste. There is simply a lot of fat in the yolks, their calorie content is high.

Ideal dinner pp: menu options and examples

So, what should a meal at pp be like for weight loss and more, we figured it out, let’s move on to practice - specific recipes.

200 calorie dinner: is it possible?

It is very rarely allowed to eat for dinner with proper nutrition for only 200 kcal. This is only possible if you eat too many calories during the day . The main thing here is to eat something low in calories, but such that you don’t feel hungry later. The most suitable dietary options for dinners with proper nutrition:

• a bowl of soup with spinach and boiled egg;
• a large portion of salad from any fresh vegetables (season with lemon juice and 1 tablespoon of yogurt) and 2-3 whites of boiled eggs;
• a piece of boiled hake and 150-200 g of chopped fresh cucumbers.

What to eat for 300 calories: healthy dinner recipes

As we found out, the minimum number of calories (or, more correctly, kilocalories) that is acceptable is 300.

Here is a list of those pp-dinner options, the calorie portion of which is excellent for this norm:

• a portion of kefir-baked drumsticks (here is the recipe) and a salad of tomatoes, cucumbers, and vegetable oil;
• a large portion of chicken soufflé and a glass of fresh tomato juice;
• to lose weight, it is useful to eat simply stewed vegetables with 2-3 pieces of steamed lean fish (pollock, cod, hake) for dinner;
• 2-3 eggplant boats with minced meat are both filling and not dangerous for your figure. You can add raw vegetables.

We have a hearty dinner for 400 kcal

Those who play sports or simply lead an active lifestyle should eat at least 400 kcal for dinner, even with a diet. It's even easier to choose here:

• beef goulash with new potatoes (last recipe in this article);
• boiled or baked green beans and an omelette of 2 yolks, 3 whites and a piece of Parmesan;
• a serving of Norwegian red fish soup and Greek salad;
• omelette with chicken and fresh vegetables;
• If you are not afraid of gaining weight, then you can sometimes treat yourself to some cottage cheese casserole according to one of these recipes.

Eat a 300 calorie dinner. 3 Dinner Recipes for Only 300 Calories!

Tired of unhealthy junk food? There is an excellent solution to get rid of self-torture. Just prepare an easy, tasty and dietary dinner.

Green cream soup

For 2–3 servings:

• 400 g frozen green peas
• 200 ml 10% cream
• 1 handful of mint leaves
• 1 handful of parsley leaves
• Salt - to taste

What to do:

1. You need to boil the peas in slightly salted water; when they are cooked, drain the water, leaving about a glass in the saucepan.
2. Use a blender to grind the peas and herbs, then add the cream and water and mix again.
3. It is necessary to adjust the thickness of the soup when adding water. The soup should turn out like thick sour cream.
4. You need to taste the finished porridge. If there is not enough salt, add the required amount to the puree. Then garnish the portions with delicious natural yoghurt.

Per serving: 200 kcal.

Tuna and spinach salad

For 2–3 servings:

• 50 g spinach
• 1 boiled egg, finely chopped
• 1 cup whole wheat pasta, cooked
• 1 can canned tuna, in its own juices
• 1 tbsp. l. mayonnaise
• 1 tbsp. l. Dijon mustard
• Fresh dill
• Salt and pepper - to taste

What to do:

1. In a salad bowl, mash the tuna with a fork, add eggs, pasta, chopped dill, mayonnaise and mustard.
2. Salt and pepper the future salad and mix well.
3. Serve with spinach leaves on top.

Per serving: 290 kcal.

Omelette with vegetables and bean sauce

For 1 serving:

• 2 eggs
• ½ tomato, diced
• ½ hot pepper, finely chopped
• ½ small onion, chopped
• 1 tbsp. l. milk
• 2 tbsp. l. canned beans in tomato sauce
• 2 tsp. vegetable oil
• Salt, pepper - to taste
• Fresh cilantro - to taste

What to do:

1. Heat the oil in a frying pan and fry the onion until soft.
2. Add the tomatoes, and in the meantime, whisk the eggs, milk and spices in a bowl.
3. Pour the egg mixture over the vegetables in the frying pan, cover with a lid and make the sauce.
4. Mash the beans with a generous amount of tomato sauce, mix with finely chopped hot pepper and cilantro.
5. Place the finished omelette on a plate, add bean paste next to it and enjoy.

Per serving: 300 kcal.

Be healthy with FITNESSI!

Video recipe for the perfect protein dinner

Finally, I suggest watching a video that shows how to prepare a delicious and quick dinner from chicken fillet:

Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).