Low-calorie food recipes. Diet without problems - low-calorie menu for every day

Hello my dear readers!

Oh, horror! - everyone exclaims when they see the wrong numbers on the scales 😉 Extra centimeters on the waist do not decorate anyone. But there is no need to panic and become depressed. And you need to adjust your diet. From now on, there should be low-calorie dishes on your table. Are they difficult to prepare? Not at all. Now I will tell you everything.

Calorie content is the amount of energy you get by eating a particular product. Everyone has their own consumption norm. If you exceed it, then the extra energy will turn into extra pounds. And we don’t need this at all!

If you want to lose weight, then the number of calories in your meals will have to be reduced. But not only during the diet period it is important to keep count. If you have begun to lead a more active lifestyle and have taken up sports, you must monitor your diet. After all, the body needs strength; you cannot force it to starve. Otherwise, except for fatigue and bad mood, you won't see anything.

When losing weight, do not forget that the composition of the products is also important. The main components are proteins, fats and carbohydrates. Eat less fatty foods. 1 gram of fat is as much as 9 kcal. And 1 gram of carbohydrates or proteins is 4 kcal. Do you feel the difference?

Low calorie foods

What should you eat to lose weight or at least not gain extra pounds? The first thing that comes to mind is vegetables. Cucumbers, cabbage and similar super-low-calorie foods. I wrote about such products in an article about. Be sure to read it!

But you won’t be satisfied with vegetables alone. Add fruit to your menu. Sweet ones like melon or watermelon will be excellent desserts and will not harm your figure.

But for normal life you need carbohydrates and protein. Without carbohydrates, a person loses strength. And proteins are needed to maintain muscle mass. Where can I get them from?

Best source complex carbohydrates it will become porridge. Especially . It perfectly saturates and has a beneficial effect on digestion. This is my favorite breakfast in the morning. And if you add nuts, dates, raisins or fresh berries, then you won’t tear me off by the ears :) It’s also worth including rye bread and bread. It’s especially good if they contain.

Mushrooms can be an almost ideal substitute for meat. This low-calorie product is rich in protein. But you shouldn’t completely replace animal protein with plant protein. It is better to include low-calorie fish and lean meat products in your diet. Below I will give you a list of them.

Low-calorie meat products:

• kidneys;
• heart;
• veal (lean);
• chicken;
• rabbit;
• lean beef;
• turkey.

• flounder;
• carp;
• crucian carp;
• smelt;
• river perch;
• burbot;
• zander;
• pike;
• pollock.

Low-calorie seafood:

• squid;
• crabs;
• shrimps.

Don't forget about dairy products. Low-fat kefir and yogurt are good for digestion and rich in protein. And if you really want something sweet, you can afford marmalade and marshmallows. A couple of pieces won't harm your waistline, and nutritionists even recommend consuming these delicacies instead of sugar.

Litres.ru

To the store

My-shop.ru

To the store

Ozon.ru

To the store

In my opinion, this is just a godsend. The name itself is interesting. In this book, many myths about losing weight are dispelled like smoke.

What's the best way to cook?

Let's not forget that cooking plays an important role. You can often easily lose two extra pounds by stopping eating fried foods. What is the best way to cook?

Most fruits and vegetables are ideal raw. For variety, you can prepare salads by dressing them olive oil or lemon juice. You can also add low-fat yogurt or sour milk. I replaced mayonnaise with 2.5% fat yogurt a long time ago – it turns out very tasty.

Those vegetables that are not edible raw are best steamed. This way they will retain their appetizing appearance, as well as fiber and vitamins. You can steam both fish and meat. Add fresh herbs and spices to them. I get very tender chicken breast in mustard sauce with herbs in foil. Steam for 30 minutes and you're done. See the recipe below.

Cooking is not the best useful way preparations. For example, vitamin C is almost completely absent in boiled carrots. It is boiled down into the broth.

If you really need to boil vegetables, throw them into already boiling water. This way you will reduce the cooking time and preserve at least something useful.

You can also stew vegetables and meat. Cooking slowly over low heat will not spoil the food. But I don’t recommend stewing fish. She can't stand long cooking times. To my taste, it should be baked in foil in the oven or steamed in a slow cooker. This way it retains all its beneficial properties and does not lose its taste.

Low calorie recipes

Fruit and vegetable chips

These natural chips are great for snacking. Core the apples and cut into thin slices 1-2 mm. Sprinkle with ground cinnamon and place on a baking sheet lined parchment paper. Turn on the oven at 120 - 140 degrees. Cook for about 35-45 minutes or check for doneness.

These chips can be made from pears, peaches, and plums. And if you want variety, then make chips from vegetables - zucchini, carrots or tomatoes. To preserve more healthy vitamins, I recommend preparing these chips in a dehydrator.

Turned it on for a certain time and selected the desired temperature. By morning you'll have a fresh, healthy snack.

Zucchini rolls

And this is a recipe from Gordon Ramsay. Yield 49 kcal per 100 grams. Halve 4 small zucchini and use a paring knife to cut into 24 long strips. Now marinate the zucchini in oil and balsamic vinegar.

3-4 tablespoons of both are enough. Take a large plate and spray the bottom a large number olive oil and balsamic vinegar. And lay out the plates crosswise in layers and drip oil and vinegar a little at a time. Place the plate in the refrigerator for 30 minutes.

Meanwhile, in a blender, grind 250 g of fresh cottage cheese (5%), 1 bunch of basil, 50 g of pine nuts and half a lemon juice. You should get a homogeneous paste. Place 1 tsp. curd mixture onto one end of the zucchini strip and roll into a roll. Make the rest of the rolls in the same way. Place them upright on a plate and sprinkle with black pepper. Drizzle with some oil and balsamic vinegar.

Vitamin salad

This is the easiest salad that can be made in 5 minutes. Yield 85 kcal per 100 grams. Take white cabbage, apple and carrots. I do this very often. Shred the cabbage thinly, place in a bowl, sprinkle with salt and crush with your hands. This will give it juice and become softer. Quickly grate the apple and carrot. Add to the cabbage, add cold pressed oil and salt to taste.

Mix well. That's it, the salad is ready in 5 minutes. Enjoy! 🙂

Chicken breast in foil

Rinse the breast, dry the remaining water paper towel. Make 3 cross cuts on each side. Take 3 tablespoons of mustard and spread on the breast, especially in the cuts. You can add salt and pepper if you wish, but I don't. It turns out so delicious. Wrap the meat in foil and place in a steamer.

You can also cook in a slow cooker on a special tray. Set the time for 30-35 minutes. In the meantime, cook cauliflower in salted water. Once the meat is cooked, cut into portions and place on plates along with the chopped cauliflower.

A full dinner or lunch is ready. Bon appetit.

Homemade muesli

There is no need to add extra sugar to this dish. I guarantee you will love it! You will need 150 ml of kefir or natural yogurt no sugar, 2 tablespoons of oatmeal, some raisins and nuts. You can add fresh fruits here - apples, pears, bananas or berries. Whatever you like. Pour oatmeal with raisins and nuts into a glass. And pour kefir on top.

Stir with a spoon and let sit for 10-15 minutes until the oatmeal swells. You can prepare it in advance by putting it in the refrigerator. And take it to work as a snack in the morning. By the way, it’s also very good to take with you as a snack. cocktails for weight loss. They can be diluted with milk or even kefir.

Salad with squid

This salad contains a lot of healthy proteins. 3 pieces are enough. squid, 1 boiled egg, 1 large cucumber, Chinese cabbage, greens. First clean the squid from the entrails and rinse. As the water in the pan boils, salt it with 1 teaspoon of salt. Carefully lower the squid into the boiling water. Time it for 3 minutes and take it out. While they are cooling, chop the Chinese cabbage, add salt and crush it a little with your hands in a salad bowl.

Add chopped egg, cucumber, and herbs to it. Cut the cooled squid into rings. Dress the salad with cold-pressed oil or yogurt.

Bright casserole

Take 2-3 medium zucchini (or zucchini), 3 tomatoes, 3 potatoes. Take a heatproof dish or grease the surface with butter. Cut the vegetables into circles and arrange them in a circle, alternating them. You should end up with a circle like this.

Spread crushed garlic between the slices of vegetables. 3-4 slices are enough. Drizzle with olive oil. Place lightly sautéed in the pan on top onions and chopped fresh herbs. Season to taste with salt and ground pepper.

Cover the top of the dish with a lid or foil. Bake in a preheated oven at 220 degrees for about 45 minutes. The foil must be removed for the last 20 minutes. Remove from the oven and let sit before serving. Yes, if you have a piece of hard cheese, sprinkle it on the vegetables when you turn off the oven. Let the dish sit for another 5 minutes to melt the cheese.

You can add any fresh vegetables to this dish, whatever you have on hand. Eggplants and peppers are also good in this recipe.

Green smoothie

Take a few sprigs of dill, 1 cucumber and green apple, 2 tablespoons of lemon juice, 5-10 peeled pistachios, 150 ml of water. If desired, add a teaspoon of grated ginger and a little honey. Throw all the ingredients into the blender and press the button. Add water. Low-calorie smoothie is ready!

I guess that's all for today. I’ll probably be adding more recipes to this article :)

The very concept of “low-calorie dishes” speaks for itself - these dishes contain a low amount of calories, which means that such a menu will not only keep your weight normal, but also promote weight loss. There are a great many recipes for low-calorie dishes for weight loss - on this page you can find the most delicious of them and the easiest to prepare. You will receive information on how to prepare low-calorie dishes from dietary products, and you will also be able to see photos of low-calorie dishes. For your convenience, all low-calorie meals are presented with calories listed.

Low-calorie diet dishes: salads

We bring to your attention salad recipes (low-calorie dietary dishes with a minimum amount of calories).

Spicy salad with vegetables and rice

Ingredients for 3 servings:

200 g rice, 100 g tomato, 90 g olives, 50 g carrots, 50 g sweet pepper, 50 g canned green peas, 20 g chili pepper, 15 ml olive oil, spices, herbs, aromatic herbs and salt to taste.

Cooking method:

1. Rinse the rice, add to boiling salted water and boil.

2. Tomato and sweet pepper cut into slices. Remove the seeds from the chili pepper and finely chop it along with the carrots.

3. Place rice, tomatoes, olives, bell peppers, green peas and chili peppers with carrots in a salad bowl, add salt, add spices, pour in olive oil and mix everything well.

Cooking time: 20 min.

Calories: 190 kcal.

Shrimp cocktail salad

Ingredients for 3 servings:

200 g shrimp, 150 g tomato, 100 g sweet pepper, 50 g cucumber, 50 g onions, 60 ml dry white wine, 60 ml lemon juice, 10 ml olive oil, herbs, ground black pepper and salt to taste.

Cooking method:

1. Place the shrimp in boiling salted water, cook for 3 minutes, drain in a colander, cool and peel.

2. Fry the shrimp in oil until golden brown. Then transfer to a clean bowl, sprinkle with lemon juice and leave for 30 minutes, then drain the liquid.

3. Cut the tomato, cucumber and sweet pepper into slices, and the onion into half rings. Place the prepared ingredients in a salad bowl, add salt and pepper, pour in the wine, remaining lemon juice, olive oil and mix everything.

Cooking time: 40 min.

Calories: 55kcal

Garnish the finished salad with herbs and serve chilled.

Salad with shrimp, vegetables and herbs

Ingredients for 4 servings:

500 g shrimp, 70 g lettuce, 150 g sweet pepper, 100 g cucumber, olive oil, lemon juice and salt to taste.

Cooking method:

1. Cut the sweet pepper lengthwise, remove the core with seeds and finely chop.

2. Tear the lettuce into medium-sized pieces with your hands.

3. Cut the cucumber into small slices or semicircles.

4. Place the shrimp in boiling salted water, cook, cool and peel.

5. Layer bell peppers, cucumbers, herbs, and shrimp in a salad bowl, pour over a mixture of lemon juice, olive oil and salt and let steep for 15 minutes.

Serve the finished salad chilled.

Cooking time: 30min.

Calories: 75 kcal.

Broccoli, tomato and egg salad

Ingredients for 4 servings:

400 g broccoli, 3 eggs, 100 g tomato, 2 cloves garlic, 60 ml olive oil, 30 ml balsamic vinegar, 20 ml lemon juice, basil and dill, a mixture of peppers and salt to taste.

Cooking method:

1. Disassemble the cabbage into inflorescences, place in boiling salted water, cook for about 6 minutes, then carefully remove with a slotted spoon and drain in a colander.

2. Hard-boil the eggs, cool and cut into small pieces, tomatoes into slices, garlic into slices.

3. Wash the dill and basil and place it together with the tomato, eggs and broccoli in a salad bowl or deep plate.

4. Combine lemon juice, vinegar and olive oil, pour the resulting dressing over the salad, add a mixture of peppers, salt and let it brew.

Cooking time: 30min.

Calories: 75 kcal.

Cabbage, apple and vegetable salad

Ingredients for 6 servings:

300 g white cabbage, 300 g apples, 150 g pickled cucumbers, 125 g onions, 75 g carrots, 70 g stalk celery, 80 ml olive oil, 20 ml apple cider vinegar, cumin, ground black pepper and salt to taste.

Cooking method:

1. Grind the apples, celery stalk and carrots using a blender or grate on a coarse grater.

2. Chop the cabbage, cut the cucumbers into cubes, and the onion into half rings.

3. Pour cumin seeds into a frying pan and fry without oil for 2 minutes, then combine with olive oil, salt, pepper and beat well with a blender.

4. Place the prepared ingredients in a salad bowl, pour apple cider vinegar, olive oil dressing and mix everything thoroughly.

Cooking time: 25min.

Calories: 85 kcal.

Recipes for dietary low-calorie fish dishes

Recipes for dietary low-calorie fish dishes are not only tasty, but also nutritious. Below you can learn about the method of preparing low-calorie dishes from sea and river fish.

Silver crucian carp with lemon and rosemary

Ingredients for 3 servings:

500 g of small silver crucian carp, 70 g of lemon, 50 ml of lemon juice, 20 ml of soybean oil, rosemary, spices, parsley and salt to taste.

Cooking method:

1. Pour lemon juice over the prepared fish and leave for 30 minutes, then add salt and spices.

2. Grease the inside of an aluminum foil bag with soybean oil, place the fish in it and bake on a baking sheet in the oven for 30 minutes, periodically moistening the foil with water.

3. Cut the lemon into thin circles, separate the rosemary leaves from the branches and (if desired) lightly pound in a mortar.

Place the finished fish on a dish, garnish with lemon slices, rosemary leaves, parsley and serve.

Cooking time: 1 hour

Calories: 40 kcal.

Fried fish with shrimp and asparagus

Ingredients for 4 servings:

400 g trout, 150 g shrimp, 100 g asparagus, 100 g cherry tomatoes, 1 lemon, 50 ml lemon juice, 15 ml olive oil, spices, garlic, ground black pepper and salt to taste.

Cooking method:

1. Cut the trout into small pieces, brush with a mixture of olive oil, black pepper and spices, salt, sprinkle with a small amount of lemon juice and leave for 1-1.5 hours.

2. Place the marinated pieces of fish in a frying pan close to each other, sprinkle with lemon juice, cover with foil and place in the oven preheated to 200°C for 15 minutes.

3. 5 minutes before readiness, add pre-peeled shrimp, garlic cloves, sliced ​​lemon, cherry tomatoes and asparagus.

Cooking time: 2 hours.

Calories: 102 kcal.

Recipes for delicious, dietary, low-calorie vegetable dishes

The recipes for delicious, dietary, low-calorie vegetable dishes presented on this page will help diversify your menu without compromising your figure.

Vegetarian appetizer with marinade

Ingredients for 8 servings:

200 g zucchini, 200 g eggplant, 100 g sweet pepper, 50 g canned champignons, 50 g lemon, 70 ml olive oil 30 g honey Basil, dill, cilantro and parsley, ground black pepper and salt to taste.

Cooking method:

1. Cut sweet pepper into pieces average size, eggplants and zucchini - in rather thick circles.

2. Combine honey, olive oil (25 ml) and squeezed lemon juice. Dip the eggplants and zucchini into the prepared marinade and leave for 2 hours, then place on the grill pan and bake on both sides.

3. Prepare a sauce from the remaining olive oil, basil, dill, cilantro, parsley, ground black pepper and salt by blending everything in a blender.

4. Place zucchini mugs on the eggplant mugs, place pieces of sweet pepper and mushrooms on top.

Serve the prepared vegetables with a sauce of olive oil and herbs.

Cooking time: 2.5 hours.

Calories: 115 kcal.

Hummus with celery

Ingredients for 5 servings:

200 g chickpeas, 300 g carrots, 300 g celery stalks, 50 g tahini, 75 ml lemon juice, 80 ml olive oil, 3 cloves garlic, 10 g ground red pepper (optional), salt to taste.

Cooking method:

1. Immerse the chickpeas in water overnight. Drain it in the morning. Pour the chickpeas into a saucepan, add 0.5 liters of water, put on the fire and bring to a boil. Then simmer over low heat until the beans soften (about 30 minutes), then drain the water.

2. Chop the garlic, combine with beans, add tahini, lemon juice, olive oil, salt, add a little water and mix with a blender until the consistency of a thin puree.

3. Place the finished hummus in a transparent container and sprinkle with red ground pepper.

Peel fresh celery stalks and carrots and serve with hummus.

Cooking time: 45 min.

Calories: 135 kcal.

Savoy cabbage rolls

Ingredients for 6 servings:

400 g savoy cabbage leaves, 300 g shrimp, 300 g onions, 200 g rice, 100 g tomato, 100 g sweet pepper, 75 g carrots, 50 ml olive oil, ground nutmeg, black pepper, aromatic herbs and salt to taste.

Cooking method:

1. Place cabbage leaves in boiling salted water for 2 minutes. Boil the rice.

2. Peel the shrimp. Finely chop the tomato, onion, bell pepper and carrot and lightly fry in a frying pan in olive oil (30 ml).

3. Combine vegetables, rice and shrimp, add spices, aromatic herbs and salt. Place the filling on cabbage leaves, wrap, place in a frying pan with heated oil (20 ml), pour over the liquid remaining after frying the vegetables, mix it with a small amount of water, cover with a lid and simmer for 15 minutes.

Cooking time: 1.5 hours.

Calories: 145 kcal.

Recipes for low-calorie dishes for weight loss: soups

Below are recipes for low-calorie weight loss dishes such as soups.

Vegetable soup with croutons

Ingredients for 4 servings:

100 g potatoes, 100 g tomatoes, 75 g carrots, 15 ml olive oil, 100 g wheat bread, 40 g sour cream 15% fat, parsley, ground black pepper and salt to taste.

Cooking method:

1. Chop the prepared vegetables, place them in boiling salted water, reduce the heat and bring to readiness under the lid.

2. Place the boiled vegetables in a blender bowl, pour in olive oil, a little broth, add pepper and salt and grind until smooth.

3. Cut the bread into slices and lightly fry on both sides in a dry grill pan.

Pour the finished soup into portioned bowls, put a little sour cream in each, sprinkle with chopped parsley and serve with croutons.

Cooking time: 40 min.

Calories: 130 kcal.

Vegetable soup with rice and cabbage

Ingredients for 8 servings:

2.5 l vegetable broth, 200 g potatoes, 100 g white cabbage, 100 g tomatoes, 100 g sweet peppers, 100 g onions, 75 g carrots, 50 g tomato paste, 40 g rice, 20 ml sunflower oil, 40 g sour cream 15% fat Dill and parsley, ground black pepper and salt to taste.

Cooking method:

1. Finely chop the prepared potatoes, tomatoes and onions. Grate the carrots or chop them using a blender.

2. Place the potatoes in the broth brought to a boil. Rinse the rice well and cook along with the potatoes. Lightly fry the carrots, tomatoes and onions in a frying pan along with tomato paste in sunflower oil and also place in the pan.

3. Finely chop the cabbage and bell peppers, having previously cleared them of seeds, and add them to the broth, then add salt and pepper and bring the dish to readiness.

Pour the soup into bowls, add a little sour cream to each and sprinkle with chopped herbs.

Cooking time: 40 min.

Calories: 25 kcal.

Carrot soup with sour cream

Ingredients for 6 servings:

300 g carrots, 100 g onions, 800 ml water, 20 ml sunflower oil, 1 clove garlic, 40 g sour cream 15% fat, dill, ground black pepper and salt to taste.

Cooking method:

1. Cut the carrots into circles, finely chop the onion. Pour oil into a heated pan, add black pepper, salt and keep on fire for about 30 seconds.

2. Place the carrots in the pan, after 3 minutes add the onion and fry for another 1 minute. Then add water, stir, bring to a boil and cook covered over low heat until the carrots soften.

3. Grind the vegetables along with the broth in a blender until a homogeneous mass is formed (not very thick).

4. Finely chop the dill and garlic and mix with the puree.

Pour the hot soup into bowls and put a little sour cream in each bowl.

Cooking time: 30 min.

Calories: 35 kcal.

Sweet Potato Soup

Ingredients for 8 servings:

400 g sweet potato, 250 g cauliflower, 30 ml olive oil, 30 g butter, 1.5 l vegetable broth, 3 cloves garlic, leek (white part of the shoot), parsley, cumin, chopped saffron, bay leaf, ground black pepper and salt to taste.

Cooking method:

Melt 1.15 g of butter in a saucepan and keep on fire until it turns beige. Add 10 ml olive oil and stir. Disassemble the cauliflower into florets, place in a saucepan and fry until golden brown, then remove with a slotted spoon and place in a separate bowl.

2. Wash the pan and melt the remaining butter in it. Add cumin and heat again over low heat.

3. Cut the leek into rings, chop the garlic cloves, put in a saucepan, pour in olive oil, stir and simmer until the onion softens.

4. Peel the sweet potato, cut into medium-sized pieces, put in a saucepan, add cauliflower, onion, saffron, bay leaf, pour in the broth and stir, and after boiling, cook until the tubers are soft.

Season the finished soup with pepper, salt and garnish with parsley.

Cooking time: 30 min.

Calories: 50 kcal.

Brussels sprouts soup with cream

Ingredients for 8 servings:

400 g Brussels sprouts, 200 g potatoes, 150 g carrots, 100 g processed cheese, 150 ml 20% fat cream, 700 ml water, black peppercorns, bay leaf, a mixture of peppers and salt to taste.

Cooking method:

1. Cut potatoes into medium-sized slices, carrots into slices. Put them down with Brussels sprouts into boiling salted water, add black peppercorns placed in a gauze bag, bay leaf, cover and cook for about 25 minutes (until the potatoes and cabbage are softened).

2. Place the processed cheese in freezer, and then grate on a coarse grater.

3. Pour the cheese into the broth with the prepared vegetables, stir, add cream, bring to a boil and remove from heat.

4. Add a mixture of peppers to the soup, pour into bowls and serve.

Carefully remove the gauze bag with pepper from the pan.

Cooking time: 40 min.

Calories: 55 kcal.

Vegetable soup with celery and thyme

Ingredients for 5 servings:

300 ml milk 2.5% fat, 100 g celery stalks with leaves, 450 ml vegetable broth, 25 g butter, 40 g wheat flour, 75 g onions, 20 ml sesame oil, leeks, thyme, sesame seeds, ground black pepper and salt to taste.

Cooking method:

1. Cut the celery stalks into thin slices along with the leaves, chop the onions and leeks.

2. Heat sesame oil and butter in a saucepan. Add the prepared ingredients, sesame seeds and simmer over low heat for about 10 minutes, then add flour and fry for another 2 minutes.

3. Pour in milk, vegetable broth, stir and cook over low heat for 30 minutes, then add pepper and salt.

4. Cool the soup slightly, use a blender to grind to the consistency of a thin puree and bring to a boil again.

Pour the finished soup into a glass soup bowl, sprinkle with chopped thyme and serve.

Cooking time: 50 min.

Calories: 70 kcal.

Thick vegetable soup

Ingredients for 8 servings:

300 ml chicken broth, 750 g white cabbage, 200 g tomatoes 75 g onions 150 g carrots 1 clove garlic 5 black peppercorns, 100 g sour cream 20% fat, 200 g wheat bread, 20 ml olive oil, parsley, salt to taste.

Cooking method:

1. Chop the cabbage, cut the tomatoes, onions and carrots into slices. Grind the garlic with salt. Place black peppercorns in a gauze bag.

2. Place tomatoes, onions and spices in a saucepan with broth, add salt, add olive oil, stir, bring to a boil and keep covered for 15 minutes.

3. Add carrots, cabbage and cook until the vegetables soften, then carefully remove the bag of black pepper. Cut the bread into slices and dry in the oven.

Pour the finished soup into bowls, add a little sour cream to each, garnish with parsley sprigs and serve with crackers.

Cooking time: 1 hour

Calories: 70 kcal.

Cooking low-calorie egg dishes

Eggs in the diet are a very controversial topic among supporters healthy eating. We bring to your attention a recipe for preparing a low-calorie egg dish.

Omelet stuffed with sweet peppers and herbs

Ingredients for 4-5 servings:

300 g red and yellow sweet peppers, 2 eggs, 30 ml milk, 10 g butter, 20 g basil leaves, parsley and salt to taste.

Cooking method:

1. Cut the sweet pepper into cubes, after removing the seeds, and lightly fry in melted butter over low heat. Coarsely chop the parsley.

2. Mix eggs, milk and salt, pour into the pan in which the peppers were fried, and bake until thickened.

3. Place sweet peppers and herbs in the center of the omelette, fold one edge, covering the filling, and cook until done.

Garnish the omelette with basil leaves and serve.

Cooking time: 30min.

Calories: 47 kcal.

How to cook low-calorie meat dishes

There are as many recipes for low-calorie meat dishes as there are recipes for vegetable dishes. The main thing is that the meat used in low-calorie dishes for weight loss is lean.

Zucchini with meat

Ingredients for 6 servings:

500 g zucchini, 250 g beef (lean), 200 g tomatoes, 100 g sweet peppers, 75 g onions, 75 g carrots, 30 ml olive oil, 3 cloves garlic, dill, cherries (pitted), spices, black ground pepper and salt to taste.

Cooking method:

1. Meat, carrots, 2 cloves of garlic and one tomato through a meat grinder. Combine the prepared ingredients with cherries, spices, salt, pepper and mix.

2. Cut the zucchini lengthwise. Remove the core with a spoon. Salt the “boats” and grate with chopped garlic.

3. Fill the zucchini halves with minced meat, place on a greased baking sheet (5 ml), place in the oven and bake at 200° C for 20 minutes. Chop the sweet pepper, onion and second tomato, place in a frying pan with olive oil (25 ml), salt and pepper and fry.

4. Remove the zucchini, place a pile of fried vegetables on them and keep in the oven for another 10 minutes.

Garnish the finished zucchini with the remaining dill and serve.

Cooking time: 45 min.

Calories: 70kcal.

Grilled meat with vegetables

Ingredients for 3 servings:

300 g pork (lean), 100 g cherry tomatoes, 50 g zucchini, 50 g eggplant, 30 ml olive oil, 30 g dill and parsley, 10 ml lemon juice, 2 cloves garlic, bay leaf, ginger and salt to taste.

Cooking method:

1. Pass the garlic through a garlic press, add bay leaf, ginger, pour in 15 ml of olive oil and mix well. Dip the meat in the resulting marinade for 2 hours, and then bake on the grill, turning occasionally.

2. Cut the eggplant and zucchini into circles, place on the grill, add salt and bake on both sides.

3. Chop the dill and parsley, add lemon juice, the remaining olive oil and mix thoroughly.

Place the prepared vegetables and meat on a dish, garnish with cherry tomatoes, pour over the sauce and serve.

Cooking time: 2.5 hours.

Calories: 140kcal.

Stuffed cabbage rolls with meat

Ingredients for 5 servings:

500 g beef (lean), 1 kg white cabbage, 100 g tomato, 100 g onions, 50 ml olive oil, spices, green onions, pods hot pepper, ground black pepper and salt to taste

Cooking method:

1. Separate the cabbage into individual leaves, pour boiling water over it, cut off the thick parts and lightly beat them. Pass the meat through a meat grinder along with onion and tomato, add salt and pepper, mix and fry in a frying pan in a small amount of olive oil.

2. Place the finished filling on cabbage leaves and wrap it up.

3. To prepare the sauce, pour a little water into the frying pan in which the meat and vegetables were fried, bring to a boil, add salt, add spices and stir, pour in the remaining oil, place the cabbage rolls in the frying pan and simmer for 40 minutes.

Decorate the finished cabbage rolls green onions and hot pepper pods and serve.

Cooking time: 1.5 hours.

Calories: 145 kcal.

Potatoes with sausages and cabbage

Ingredients for 7 servings:

14 sausages, 500 g brown cabbage, 300 g potatoes, 150 g onions, 130 g eggplant, 60 g bacon, 25 g butter, parsley and rosemary, ground black pepper and salt to taste.

Cooking method:

1. Chop cabbage leaves into small pieces. Cut the potatoes into cubes.

2. Mince onions and eggplants, add cabbage, potatoes, chopped parsley, salt and pepper and mix.

3. Grease ceramic pots with butter, fill them with vegetables and sausages, add pieces of bacon and simmer in the oven at 200° C until cooked.

Garnish the finished dish with a sprig of rosemary.

Cooking time: 45 min.

Calories: 105 kcal.

Chop with vegetables

Ingredients for 7 servings:

700 g pork (lean), 150 g onions, 100 g tomato, 100 g cucumber, 100 g canned green peas, 20 g lemon juice, 40 g mustard, 40 ml olive oil, 25 g butter, dill, ground black pepper and salt to taste.

Cooking method:

1. Cut the meat across the grain into pieces about 1 cm thick and beat on both sides. Combine mustard, pepper, lemon juice, 20 ml olive oil and melted butter. Generously coat each piece of chop and leave for 40 minutes.

2. Cut the onion into rings, chop the dill.

3. Place the pieces of meat in a frying pan and fry in the remaining olive oil over medium heat on both sides until golden brown.

Sprinkle the finished chops with dill and garnish green peas, onion and slices of tomato and cucumber.

Cooking time: 1 hour

Calories: 160 kcal.

Chicken fillet with rice

Ingredients for 3 servings:

300 g chicken fillet, 150 g sweet pepper, 100 g rice, 75 g onions, 70 g green pea pods, 40 ml sunflower oil, curry, ground black pepper and salt to taste.

Cooking method:

1. Chop the sweet pepper into small pieces, cut the onion into thin half rings, then fry in a frying pan in oil until golden brown.

2. Rinse the rice thoroughly, add to boiling salted water and boil. Then put sweet peppers and pea pods in a frying pan with onions, salt and pepper, stir and simmer for 5-6 minutes.

3. Cut the prepared fillet into pieces, rub with salt, sprinkle with curry and fry in oil for 20 minutes over medium heat.

Place the finished fillet on a plate, garnish the edges with rice, and top with stewed vegetables.

Cooking time: 40 min.

Calories: 200kcal.

Sweet low-calorie dishes

Delicious low-calorie dishes are not just steamed vegetables or lean fish. Below you can find recipes for delicious low-calorie dishes made from fruits with added sugar (powdered sugar).

Cottage cheese with applesauce

Ingredients for 7-8 servings:

500 g low-fat cottage cheese, 200 g sour cream 20% fat, 2 eggs, 100 g butter, 200 g apples, 30 g sugar, 50 ml water, 85 g powdered sugar, vanilla sugar, bananas, kiwi to taste.

Cooking method:

1. Rub the cottage cheese through a sieve. Butter melt, add cottage cheese, sour cream and eggs. Cook the resulting mass over low heat for 7 minutes, avoiding burning, then cool. Next, add powdered sugar and vanilla sugar.

2. Moisten the glass with water, place a napkin inside, put the curd mass in it, fold the edges of the napkin, place a plate for whey under the bottom and keep under pressure in the cold for 12 hours.

3. Chop the apples, put them in a saucepan, add water and cook for 10 minutes, then chop them with a blender, add sugar and bring to a boil.

Remove the finished curd mass from the mold, place on a dish, pour over applesauce and garnish with sliced ​​bananas and kiwi.

Cooking time: 1.5 hours.

Calories: 160 kcal.

Apples stuffed with raisins and cottage cheese

Ingredients for 8 servings:

1 kg of apples (large), 500 g of low-fat cottage cheese, 2 eggs, 100 g of raisins, sugar, chopped walnut kernels, anise stars, cinnamon sticks to taste.

Cooking method:

1. Cut off the top of each apple, remove the core, and then use a teaspoon to scoop out some of the pulp.

2. Pass the cottage cheese through a meat grinder twice. Add raisins, extracted apple pulp, eggs, sugar, walnut kernels and mix everything well.

3. Place the resulting filling into the cavities in the apples and bake in the oven, preheated to 150-170° C.

Decorate the finished dessert with anise stars, cinnamon sticks and walnut kernels.

Cooking time: 30 min.

Calories: 85 kcal.

Sweet plum and peach soup

Ingredients for 2 servings:

260 g fresh plums and peaches, 20 g potato starch, 30 g sugar, 50 ml cream, fresh mint leaves to taste.

Like many other nuts, the fruits of Juglans regia ( walnut) found wide application both in cooking and in medicine. Of course, due to the high calorie content...

A A

Who among us doesn't like to eat delicious food? Everyone loves it! No one will refuse hearty lunch“three courses”, nor from a sweet aromatic dessert. But, as a rule, the tastier the dish, the faster we gain those nasty extra centimeters on the waist. By getting used to “gluttony,” we deprive the body of its ability to function normally, and the fight against extra pounds becomes an obsession. The result is severe dietary restrictions, crazy diets, no mood and no pleasure from food. Although there are a huge variety of very tasty dishes and...

The most delicious low-calorie dishes and products for losing weight

• Low-calorie soup with mushrooms

  Ingredients:

  • 50 g dried mushrooms
  • Potatoes – 7 pcs.
  • Carrots - 1 pc.
  • Bulb
  • Spices
  • Vegetable oil – 2 tbsp.

  Soak the mushrooms for a couple of hours, boil, rinse, finely chop and fry with onions and carrots. Boil the potatoes and mash until pureed, add the mushroom broth until it reaches the consistency of sour cream. Next, add the roast and spices. The soup is ready.

• Veal in wine

  Ingredients:

  • Dry red wine – 100 g
  • Veal – 450-500 g
  • Two bulbs
  • 2 tablespoons vegetable oil
  • Spices (mint, salt-pepper, basil)

  Cut the meat into pieces, simmer until soft, add onion rings, chopped herbs and a little water. Simmer for another fifteen minutes, add wine.

• Zucchini casserole

  Ingredients:

  • Eggplants – 400 g
  • Zucchini – 600 g
  • Vegetable oil – 2 l.
  • Sour cream - glass
  • Spices

  Soak the eggplants for half an hour in slightly salted water. Next, place them alternately with the zucchini on a baking sheet, sprinkling oil on top. Place in the oven. At this time, beat the sour cream, spices and egg with a mixer and pour this mixture over the browned vegetables. Then bring the casserole until fully cooked.

• Berry cocktail

  Mix in a mixer a third of a glass of milk, fresh or frozen berries (strawberries, raspberries, currants), a glass of low-fat yogurt. This dessert is perfect for a losing weight sweet lover.

• Fish baked in the oven

  There are many recipes for preparing low-calorie and tasty fish dishes. To do this, you need to take any fish (except for the fattest varieties), clean it, sprinkle with spices (ginger, salt, pepper), sprinkle with lemon juice, wrap in foil and put in the oven. Of course, the ideal option is salmon or trout, but due to the fat content of these varieties, it is preferable to choose a lighter type.

• Shrimp skewers

  Oddly enough, amazing kebab can be made not only from meat. Leaving the tails, peel the shrimp, marinate and leave in the refrigerator for a couple of hours. We prepare the marinade from tomato paste, oregano, pepper and salt, parsley with garlic, olive oil and lemon. Next, we arrange the marinated shrimp like a traditional kebab, stringing several pieces onto each skewer. Instead of the usual onion rings, we alternate shrimp with pickled lemon wedges. Five minutes on each side on the grill, and the low-calorie kebab is ready.

• Apple dessert

  • Core the apples.
  • Fill the resulting holes with a mixture of honey, nuts and dried fruits.
  • Bake the apples in the oven for fifteen minutes.

  Tasty, healthy, low calorie.

• Green salad with feta cheese

  Ingredients:

  Even a child can handle preparing this salad. Grate the cheese on a coarse grater, combine with herbs, spices and sour cream, mix, sprinkle with dill, decorate according to your imagination.

• Asparagus salad

  Ingredients:

  Mix rice and asparagus, a storehouse of minerals, after boiling them. Grate the cheese and add to the salad along with herbs, season with sour cream.

• Ingredients:

  Pour boiling water over your tongue for fifteen minutes. Crush the garlic, add spices, chopped bay leaf, oil and juice of half a lemon, mix. Pull out the tongue, pull off the skin, grease with the prepared mixture, and hide in the cold for three hours. Then wrap in prepared foil and place in the oven.

• Mushroom omelet with spinach

  • In a preheated frying pan, sauté half a cup of chopped champignons in a spoon of olive oil.
  • Add half a cup of spinach and sauté until soft.
  • Next, pour in the eggs (three whites and one whole egg, previously shaken).
  • After three to four minutes, place a slice on top of the omelette goat cheese and fold the dish in half.

  Eat with whole grain bread.

• • Grease a slice of whole grain bread with a tablespoon of grated low-fat cheese.
  • Place a slice of salmon on top.
  • Next - a piece of red onion and watercress.

  Serve with chickpea, zucchini, sesame and mushroom salad.

• Place on a slice of whole grain (preferably toasted) bread:

  • Mashed white beans
  • Onions poached in olive oil (slices)
  • Poached egg

  Sprinkle grated parmesan and chopped herbs on top. Serve with vegetable soup sprinkled with chopped spinach.

• Caesar light salad

• • Place boiled potatoes in a baking dish.
  • Sprinkle with slices of cooked turkey mixed with cooked beans in equal proportions.
  • Sprinkle grated low-fat cheese on top and add a pinch of chili.

  Bake until a cheese crust forms.

• Ingredients:

  Cut zucchini into rings, apples into cubes, onions into half rings, potatoes into graters. Heat olive oil in a saucepan, fry the onion, add zucchini and potatoes with apples, fry a little, add water. After boiling, cook for fifteen minutes under the lid. A few minutes before it is fully cooked, add the herbs and garlic. Remove from heat, grind in a blender, pour in milk, add cheese, and salt. Cook for a few more minutes.

• Ingredients:

  Wash, dry and separate the cabbage into florets. Place flour, garlic powder and oil in a bowl. Gradually add milk, stirring the mixture. Dip each cabbage inflorescence into the prepared mixture, place on a baking sheet on top of baking paper, and place in the oven for twenty minutes. Then lower the oven temperature and continue baking for another twenty minutes. Serve as a snack.

• Ingredients:

  Sauté the chopped onion for five minutes, add the broccoli, disassembled into florets, and simmer for ten minutes. Place the contents of the frying pan, eggs, spices into a blender and mix into one mass. Add grated cheese and flour to it. Form into cutlets, roll in breadcrumbs, and fry as usual. Or bring them to readiness in the oven.

• Steamed sturgeon

  Ingredients:

  Wash the fish, cut into medallions, dry with a towel, season with spices. Place on the steamer rack, skin side up. Place olive rings on top, pour wine over them, and run the steamer for half an hour. Sauce: melt the butter in a frying pan, add sifted flour, a glass of broth from the steamer and cook for ten minutes, stirring. Strain the sauce, add a piece of butter, add salt, squeeze a lemon, and cool. Place the fish on a dish, pour over the sauce, garnish, and add a vegetable side dish.

• Ingredients:

  Cut the zucchini lengthwise, add salt, and bake in the oven for ten minutes. Chop the garlic and tomatoes, simmer in a frying pan, add water and finely chopped beans, simmer until soft. Scoop out the pulp from the cooled zucchini with a spoon, chop it and add to the other vegetables in the pan. Season with spices and salt, simmer. Add salt to the zucchini and place in the oven for another ten minutes. Cool the zucchini, fill them with vegetable filling from the frying pan.

Tasty and low-calorie for your diet - useful facts

And don’t forget to pamper yourself, darling, dark chocolate. It produces a psychotherapeutic effect and has a large number antioxidants.

Most of those who, as a result of hard work, have achieved success in losing weight and returned their figure to attractiveness and harmony, think about the question of how to maintain the achieved result. It's no secret that healthy and dietary nutrition is the best way to maintain weight.

Today our attention will be focused on low-calorie recipes for every day. You can see that you can stay in shape without even denying yourself the pleasure of a delicious meal. You can rest assured that the dietary dishes will please your entire family. The variety of recipes allows you not to waste time on proper menu planning. Preparing most dishes will not take much time and will not require you to have any special skills. The main thing is to always remember that healthy and properly prepared food is the key to not only slimness, but also health.

Recipes for every day: for breakfast

The key is usually a healthy breakfast. According to experts, morning meals should include slow carbohydrates. They provide the human body with energy for a long time.

Oatmeal for the perfect morning

To prepare this most valuable dish we will need:

• oatmeal - 50 g;
• milk - 2/3 cup;
• water - 2/3 cup;
• low-fat yogurt - 2 tablespoons;
• honey - 1 one tablespoon;
• salt.

First you need to mix water and milk. This should be done in a saucepan. Then add a small pinch of salt and bring the porridge to a boil and leave to simmer over low heat for 10-20 minutes. Stir occasionally. Please note that large and coarse flakes take longer to cook than small ones, but they are richer in fiber. Place the porridge on plates and serve with honey and yogurt.

Oatmeal also goes perfectly with bananas, some berries and apples. You can always add them to the dish if desired.

Delicious Greek omelette

If you use our recipes every day, dietary nutrition will quickly become an integral part of your life. By eating this affordable egg dish for breakfast, you will provide your body not only with slow-acting carbohydrates and proteins, but also with important vitamins and microelements. To prepare we will need:

• chicken eggs - 2 pcs.;
• small sun-dried tomatoes - 2 pcs.;
• olive oil - 1 teaspoon;
• feta cheese or cheese - 25 g;
• a slice of grain bread.

Heat a teaspoon of olive oil in a frying pan. Beat eggs in any container with a whisk. The cheese should be cut into cubes, tomatoes into small pieces. Pour the beaten eggs into the pan, lifting the edges slightly. Fry the omelette until the center is almost ready. Place cheese and tomatoes on half of the semi-finished dish. Cover the filling with the other half. Transfer the finished omelette to a plate. Serve with a slice of bread.

All nutritionists unanimously claim that people prone to excess weight, should not sit on You should just go on a diet. The recipes for every day offered by us will help you with this. Such nutrition should become a person’s way of life. In this case, your figure will not suffer from constant weight fluctuations, and your cardiovascular and cardiovascular health will also remain healthy. digestive system. Let's continue to get acquainted with the low-calorie menu. It is noteworthy that it can be varied and very tasty.

What to cook for lunch?

Lazy dumplings with cottage cheese

To prepare lazy dumplings, we will need the following ingredients:

• low-fat cottage cheese - 250 g;
• one egg;
• two tablespoons of flour;
• low-calorie yogurt;
• dill and parsley.

Low-fat cottage cheese should be mixed with the white of one egg, flour and finely chopped dill and parsley. Place the resulting mass on a cutting board sprinkled with flour and roll out the flagella. Each of them should be about 2 cm in diameter. Cut the bundles into pieces 4 cm long. Pour water into a container and bring to a boil. Blanks lazy dumplings cook for 5 minutes. They should be removed after they float to the surface. You can serve the dish with natural yogurt.

Light soup with rice and cauliflower

Let's continue to master dietary nutrition. Recipes for every day necessarily include the preparation of hot dishes. For this low calorie soup you will need:

• cauliflower - 100 g of inflorescences;
• white rice - one tablespoon;
• potatoes - 2 pieces;
• onions - ½ piece;
• carrot;
• dill and parsley.

Boil rice in boiling water for 15 minutes. Add diced potatoes, finely chopped onions and grated carrots. Now you should add small cauliflower inflorescences to the soup. Then leave the dish to cook for another 5 minutes. It is recommended to serve the soup with finely chopped dill and parsley.

Steamed fish cutlets

Recipes with photos can be found today in many magazines dedicated to cooking, as well as on various portals. To prepare the following dish, you need the following products:

• fish fillet - 0.5 kg;
• crushed crackers - 3 tbsp. spoons;
• milk or water - 125 ml;
• onions - ½ pcs.;
• egg - 1 pc.;
• nutmeg.

Grind the fish fillet and onion in a blender or pass through a meat grinder. Add milk or water, egg and chopped nutmeg to the mixture. Add salt and pepper to taste.

Mix the minced meat thoroughly. Wet your hands cold water and form oblong cutlets. You can simmer the dish in a double boiler or in a frying pan in a small amount of water. Cooking time - 15 minutes.

We continue to consider popular dietary dishes. Recipes for every day with photos, suitable for a healthy lunch, will help housewives replenish their cookbook.

Oriental noodle snack

To prepare this delicious snack we will need:

• rice noodles - 200 g;
• cherry tomatoes - 12 pcs.;
• fish sauce - 1 tablespoon;
• juice of one lime;
• sugar - 1 teaspoon;
• chili pepper - 1 pc.;
• grapefruit - 2 pcs.;
• cucumber - ½ piece;
• carrots - 2 pcs.;
• green onion feathers - 3 pcs.;
• shrimp - 400 g;
• cilantro and mint greens - 2 tbsp. spoons.

Boil the noodles in plenty of water for 7-10 minutes. Rinse it under cold running water. Place the noodles in a plate. Add tomatoes, fish sauce, sugar, lime juice. Now you can start working on the chili. We cut off the stalk of the vegetable and clear it of seeds. Cut the pepper into cubes and add to the mixture. Peel the grapefruit and add the pulp to the salad. Cut the carrots into strips, and the green onions into thin rings. Finally, add shrimp, finely chopped mint and cilantro to the appetizer. Mix all ingredients thoroughly and serve.

Your family will love this snack and will diversify your diet. Recipes for every day should not be too simple and boring.

Diet soup

To cook delicious soup, we will need the following ingredients:

• olive oil - 3 tablespoons;
• onions - 2 heads;
• curry powder - 2 teaspoons;
• apple - 1 pc.;
• lime juice;
• garlic - 3 cloves;
• small ginger root;
• sweet potato- 800 g;
• vegetable broth - 1.5 liters;
• red lentils - 100 g;
• milk - 300 ml;
• coriander.

Soup made from these products is used as a source of protein, fiber and antioxidants, even in a vegetarian diet. Let's continue to consider Best Recipes will help diversify a boring menu.

Add diced sweet potatoes and lentils to the precooked vegetable broth. Cook for about 20 minutes. Add green apple cut into small slices. Pour milk into the broth. Bring the soup to a boil again. At this time, fry the onion in olive oil until golden brown. Add garlic to it. Grate the ginger root on a fine grater and add it to the soup along with the frying. At the very end, the juice of one lime is added to the dish. It is recommended to puree the soup using a hand blender. Serve the dish with finely chopped coriander.

Diet dinner

In order for dietary nutrition (we are now considering recipes for every day) to be correct, you should follow the recommendations of experts. For an excellent low-calorie dinner, vegetables, lean poultry and fish are ideal.

Sea bass in the oven

To surprise and delight your household during the evening meal, you should prepare sea ​​bass with fennel. This wonderful dish is rich in protein, vitamin C, and iron.

For preparation you will need:

• sea ​​bass - about 300 g;
• fennel seeds - 1 teaspoon;
• cumin seeds - 1 teaspoon;
• mustard seeds - 1 teaspoon;
• turmeric - half a teaspoon;
• fennel - one head;
• lemon - 1 pc.;
• olive oil;
• coriander greens.

The perch will be baked in the oven at a temperature of 220 °C. Chili peppers must be cut into small cubes. Mix it with cumin, fennel, turmeric and mustard. A small piece of foil should be greased with olive oil. Spread 1/3 of the spice mixture on it. Rub the remaining spices onto the fish and place it on foil. Place sliced ​​lemon on top of the perch. Wrap the fish in foil and seal the edges. Place the workpiece on a baking sheet. The total baking time is 15 minutes. Serve the fish with coriander.

As you can see, dietary nutrition for every day is not a problem. Preparing delicious dishes will not take much time, but will bear fruit very soon.

For effective weight loss, comprehensive measures are needed. You need to lead an active lifestyle, but success, first of all, depends on proper nutrition. To create a calorie deficit, it is recommended to include dietary meals in your diet.

They are quite easy to prepare using simple products. Thanks to this diet, you can quickly lose weight extra pounds and maintain optimal weight. Let's look at a few recipes for a low-calorie menu that will help.

Stewed vegetables with chicken fillet: recipe with photos

This is very useful and delicious dish, which can be prepared in just 25 minutes. It is recommended to include it in the evening meal menu.

Ingredients:

• 400 gr. chicken fillet.
• 400 gr. frozen vegetables.
• 1 tbsp. l. vegetable oil.
• Pepper and salt to taste.

How to prepare the dish:

Wash the poultry meat, then dry it, if necessary, remove bones, veins and skin, and then cut into small pieces.

Grease a frying pan with vegetable oil, place chopped chicken fillet, salt, pepper and stir regularly for 10 minutes.

The next step is to add frozen vegetables to the meat. Cover the pan with a lid so that they simmer well and the fillet pieces are fried.

After about 10 minutes, the low-calorie dish is ready. Can be served. Bon appetit.

Nutritional value

Recipe for stewed fresh cabbage

This product is known for its beneficial properties, and contains minimum quantity calories, so it is recommended to include it in dietary ration for weight loss.

Ingredients:

• 600 gr. white cabbage.
• 300 gr. onions.
• 300 gr. fresh carrots.
• 30 gr. vegetable oil.

Cooking process:

Heat sunflower oil in a frying pan, chop the onion and fry it until golden brown.

Wash the carrots well, peel and finely chop.

At the next stage, chop the required amount of cabbage.

Add carrots and cabbage to the onions, pepper everything and add a little salt. After this, cover the pan with a lid. During cooking, the cabbage will release juice, so the dish must be stirred occasionally. If necessary, you can add more large number salt.

Cooking time is 25-30 minutes. Stewed cabbage can serve as a separate dish or side dish.

Thanks to this simple recipe, you can prepare a low-calorie dinner, while the vegetable quickly makes you feel full.

Nutritional value

Cabbage salad with carrots

A simple recipe for making a light vegetable salad. It is very useful as it provides the body with a large amount essential vitamins and microelements. It will take no more than 15 minutes to prepare.

Ingredients:

• 200 gr. fresh cabbage.
• 1 piece medium sized cucumber.
• 100 gr. fresh carrots.
• 1 tbsp. l. olive oil.
• Sugar and salt to taste.

Cooking steps:

First of all, you need to chop fresh white cabbage.

Place it in a deep bowl, add salt and 1 tsp. Sahara. You need to crush the cabbage a little with your hands.

Cut the cucumber with a medium salt shaker.

Grind the carrots on a coarse grater.

Add the prepared ingredients to the cabbage, add a little more salt if necessary and pour in olive oil. Mix thoroughly.

The dietary dish is ready, it is recommended to eat it fresh.

Nutritional value

Vegetable soup with chicken recipe

Any diet should include liquid dishes, as they have a beneficial effect on the digestion process and gastrointestinal tract. In addition, most soups do not contain a large amount of calories, so they will not harm your figure. Getting ready chicken soup with vegetables it will take no more than 40 minutes. Other recipes for dietary soups are available.

Ingredients:

• 300 gr. chicken breast.
• 400 gr. frozen vegetables.
• 2 pcs. medium sized potatoes.
• 1 piece carrots.
• 1 piece onions.
• 2 tbsp. l. sunflower oil.
• Pepper, salt and bay leaf according to preference.

Cooking process:

To prepare the broth, you need to wash the chicken and cut it into small pieces. Place them in a saucepan and pour 2-2.5 liters. cold water.

When the water boils, you need to remove the foam. Then cook over low heat for 20-25 minutes.

Meanwhile, peel the potatoes, wash them and cut them into small cubes or whatever you like.

Chop the onion and fry it in a frying pan along with the carrots for vegetable oil until golden brown.

After 20 minutes, add salt to the broth, add chopped potatoes and cook for about 10 minutes until half cooked. Then add bay leaves, frozen vegetables and fried onions. The vegetables will cook in about 7-10 minutes.

Now you can remove the pan from the heat and serve the dish.

Nutritional value

Curd dessert with fruits and gelatin without baking

When losing weight, it is difficult to suddenly give up sweets. Good news is that you can prepare your own dessert with a small amount of calories. So you can pamper yourself a little.

Ingredients:

• 400 gr. sour cream.
• 300 gr. cottage cheese.
• 800 gr. canned peaches.
• 100 gr. granulated sugar.
• 25 gr. gelatin.

Preparation:

Pour 100 g of gelatin. water, stir and leave to soak for 10 minutes.

In a deep bowl, thoroughly mix the sour cream and sugar with a mixer until the latter is completely dissolved.

Then add cottage cheese, grated through a fine sieve, to the mixture. If possible, it is better to immediately buy the curd mass. And mix everything well with a broom or mixer. After this, pour gelatin into the mixture.

Cut the canned peaches into small pieces.

Place a layer of prepared curd mass in special molds, then fruit, then another layer of the mixture.

Part of the mass can be placed in big shape. Refrigerate until completely set, about 30-60 minutes. The dietary dessert is ready to eat.

Nutritional value

Pollock with stewed vegetables

This is very healthy dish, which can be included in the lunch or dinner menu.

Ingredients:

• 1 kg. frozen pollock fish.
• 150 gr. semolina.
• 400 gr. frozen vegetables.
• 100 gr. vegetable oil.
• 1 piece medium sized carrots.
• Salt to taste.

Cooking steps:

Thaw the fish, remove the fins and belly, and then wash thoroughly under running water. Cut into small pieces and add a little salt.

Then the fish pieces need to be rolled in semolina. It's very easy to do. Needed in plastic container pour out small quantity semolina, lay out the pollock, close the container and shake well.

For frying on one side, 3-5 minutes are enough.

Pour the finished pieces into a saucepan with 1 cup of boiling water.

Simmer the pollock over low heat for 15-20 minutes until the semolina is well boiled.

In the meantime, you need to take care of the vegetables. Cut the carrots into cubes and fry in vegetable oil in a frying pan for 3-5 minutes.

Add mixed vegetables, and cook for about 10 minutes more.

By this time, the pollock will be ready and can be served along with cooked vegetables. Bon appetit!

Nutritional value

Rice with vegetables and chicken: recipe with photos

This dish is similar to regular pilaf, but it is dietary, so it will not harm your figure. Rice with poultry meat is cooked in a double boiler.

Ingredients:

• 200 gr. chicken fillet.
• 200 gr. frozen vegetables.
• 100 gr. rice cereal.
• ½ tsp. honey
• 1 tbsp. l. soy sauce.
• Pepper and salt to taste.

Cooking process:

Cut the chicken fillet into medium-sized pieces, place in a deep bowl, add honey and sauce. Then add pepper and salt. Mix thoroughly, cover and leave to marinate for about 30 minutes.

Rinse the rice well and pour into a steamer container.

Add frozen vegetables or chopped fresh fruit. Stir everything well.

Pour warm water over vegetables and rice.

Place the prepared pieces on the first tier of the steamer.

Place the container with vegetables and rice on the second tier. Cover the dish with a lid. To ensure that all the ingredients are cooked at the same time, you need to set the timer on the steamer for 40 minutes.

After this time, tasty and dietary dish can be served.

Nutritional value

Recipe for okroshka on kefir with sausage

A classic dish that is popular in summer time. There are many cooking recipes, but today we will consider an option where in the first case whey will act as the base, and in the second - kefir.

Ingredients:

• 400 gr. boiled sausage
• 3 pcs. medium sized potatoes.
• 3 pcs. fresh cucumbers.
• 5 pcs. eggs
• Greens and onions.
• Mineral water.
• Kefir.
• Serum.
• Pepper and salt to taste.

Cooking steps:

First you need to boil the eggs (10 minutes) and potatoes (30 minutes).

Now you need to start preparing the ingredients. But before that, peel the potatoes and chicken eggs.

Finely chop all the vegetables, eggs and sausage. Mix thoroughly in a deep bowl. Chop the greens and onions and place in another container.

You can store okroshka dry in the refrigerator. Before use, place the ingredients in plates, add salt and pepper. In the first case, you need to fill the ingredients with whey and add 1 tbsp. l. sour cream. You need to add 100 ml to another portion. low-fat kefir and 100 ml. mineral water. Mix everything and sprinkle with herbs and onions. The summer dish is ready.

Nutritional value

You also need to add calories to either whey with sour cream or kefir.

Chicken liver recipe with onions

Many people with childhood love tender chicken liver. The cooking process is quite simple and does not take much time (about 20 minutes).

Ingredients:

• 500 gr. chicken liver.
• 1 piece onions.
• 2 tbsp. l. flour.
• 4 tbsp. l. sunflower or olive oil.
• Pepper and salt according to preference.

Preparation:

First of all, you need to rinse the liver under running water, cut it into small pieces, after cutting out the film. Then add salt and mix.

Roll the pieces in sifted flour. To do this, place the liver in a container with flour, close it and shake well.

Heat the oil in a frying pan, add the prepared pieces and fry over high heat for 3-5 minutes. If the oil shoots out, you can cover the dish with a lid.

Chop the onion.

Add chopped onion to the liver, pepper, cook for another 5-7 minutes with the lid closed, stirring occasionally.

A nourishing, but low-calorie dish is ready, but it is not recommended to abuse it during the period of weight loss.

Nutritional value

Summer soup recipe

On hot days, the ideal dish is a tasty and light soup, which takes no more than 40 minutes to prepare.

Ingredients:

• 3 pcs. chicken thighs medium size.
• 1 piece carrots.
• 3 pcs. potatoes.
• 1 bell pepper.
• ½ zucchini.
• Green.
• Pepper and salt to taste.
• 200 gr. canned peas.
• 250 gr. cauliflower.

Preparation steps:

To prepare the broth, place the chicken thighs in a pan of cold water. When it boils, you need to cook over low heat for 20 minutes.

Peel the carrots and onions, cut into small cubes or whatever you like.

Heat the sunflower oil in a frying pan and fry the prepared vegetables until golden brown.

Chop the peeled potatoes.

Wash the cauliflower under running water, drain, and then divide into inflorescences.

The next step is to chop the zucchini and bell pepper.

When the thighs are cooked, you need to take them out and separate them from the bone.

Pour all the prepared vegetable ingredients and fry into the broth. Then add the chicken.

Season the soup with salt, pepper and bay leaf. A few minutes before readiness, add canned peas, sprinkle chopped herbs on top and stir. When the water boils again, cook for about 10 minutes.

Nutritional value

The above dishes are very healthy for the body and do not spoil your figure. Write in the comments what low calorie recipes you use most often.