Recipes for dietary dishes for weight loss. Delicious baked fish with vegetables and herbs

Who said that diet meals for weight loss are bland and tasteless? The article provides recipes for amazing dietary dishes in the oven that will allow you to lose weight without starving and in a great mood.

Everyone wants to be slim and look great. It's no secret that the basis of this is proper nutrition. If you eat cakes and fatty fried foods at night, you can gain weight very quickly.

Losing weight is more difficult. After all, you will have to learn to deny yourself your favorite food. But not everyone knows that it is not difficult to prepare very tasty dishes that will help you lose weight. In this regard, you should pay attention to where to cook. You can cook it on the stove, but such diet food quickly becomes boring. Baked dishes in the oven are very diverse. They will help not only lose weight, but also eat tasty and nutritious food.

It is known that the chicken is the main friend of the fighter for harmony. But I get tired of constantly eating boiled game; I want variety. And the oven will help with this. Dietary recipes for weight loss begin with a “chicken” dish, which will provide the necessary energy, allow you not to starve and gain slim figure. Zucchini is also a proven assistant in helping you lose weight. excess weight, so it will also be present in this recipe.

Baked chicken cutlets

Ingredients:

• 0.5 kg minced chicken;
• 1 small young zucchini;
• 1 chicken egg;
• 1 large onion;
• 2 tablespoons starch;
• pepper, salt;
• ground crackers or flour for dredging.

Preparation:

Minced chicken for dietary nutrition must be prepared independently, since store-bought chicken is made not only from meat, but from fat and skin, which are very high in calories. Chicken fillet is bought, washed and minced. Onions and zucchini are chopped in the same way. Everything gets mixed up. Spices, starch are poured into the mixture, and an egg is driven in.

Mix everything thoroughly again. To make the cutlets fluffy, the minced meat should be beaten with a spoon or hand. To do this, take a handful of it, lift it slightly above the bowl and throw it back into it with a little force. If the mass turns out to be liquid, then do it with a large spoon.

It's time to form the cutlets. The baking tray is not greased big amount olive oil. Each cutlet is rolled in flour or ground breadcrumbs and placed on it. To make the dish less caloric, the entire mass is laid out in a special baking dish without oil. Then you will get a lush casserole.

This dish is eaten with ketchup or other vegetable sauce. Creamy sauces, mayonnaise is not consumed, as they are very high in calories. It’s not difficult to make your own sauce from natural, unsweetened, low-fat yogurt. Spices are added to it, mixed and it turns out to be an excellent addition to cutlets or casserole.

Dietary dishes in the oven never get boring, as there are a great variety of them. Lovers of cabbage rolls will appreciate the following recipe.

“Lazy” cabbage rolls in the oven

• 500 grams of minced beef;
• 100 grams of rice;
• 200 grams of cabbage;
• 1 chicken egg;
• 2 heads of spicy onions;
• salt pepper;
• flour for dredging.

For the sauce:

• 100 grams of low-fat unsweetened yogurt;
• 1 tablespoon hot ketchup.

These cabbage rolls cook very quickly. It’s also better to cook minced meat yourself. It and the onion are minced through a meat grinder. Rice can be boiled in two ways - in a large or small amount of water. At the first time, well-washed rice is poured into a pan with a large amount of boiling water and cooked for 15 minutes. Then it must be drained in a colander.

In the second case, liquid and cereal are taken in equal parts. Also, well-washed rice is poured into boiling water, but cooked for 12 minutes with the lid closed. Now you need to cool it, add minced meat, finely shredded cabbage, spices and mix everything.

Place cabbage rolls rolled in a small amount of flour into a baking dish and pour them with sauce, which is prepared by mixing yogurt and ketchup. The dish is baked at 180° for about 30-35 minutes.

Dietary dishes for weight loss should contain vegetables. In this regard, it’s good to cook at least sometimes vegetable stew. Moreover, you can make it with various vegetables. The main thing is not to put such a high-calorie product as potatoes into it. Zucchini, tomatoes, peppers, onions, and carrots go well together.

Zucchini, tomatoes and peppers are cut into cubes, onions into half rings, and carrots are grated on a fine grater. Mix everything and add a little salt. Pour a little water into the baking dish so that it covers only its bottom and cook the stew in the oven at 180° for about half an hour. Then the vegetables themselves will give juice and will be stewed without oil, which further reduces the calorie content of the dish.

After the stew is ready, you can eat it as is or grind it in a blender. Then it will be real squash caviar. This is an excellent dietary dish. By consuming it frequently, you can lose weight well. It’s interesting to add variety to it by filling it right in the oven with two whipped whites and one yolk. You will get a fluffy vegetable omelette.

Sometimes you want to treat yourself to desserts. In this case, the oven will also come to the rescue. It will make a delicious cottage cheese casserole.

Dietary cottage cheese casserole

Ingredients:

• 600 grams of low-fat cottage cheese;
• 2 squirrels;
• 1 egg yolk;
• 1 packet of vanilla sugar;
• 3 tablespoons of raisins or 0.5 cups of raspberries or strawberries.
• 3 tablespoons sugar;
• a few drops of lemon juice;
• soda - on the tip of a teaspoon.

Pour boiling water over raisins for 5 minutes. Then the water is drained. The cottage cheese is mixed with the yolk and sugar using a blender, vanillin and dissolved soda are added. The whites are whipped with a whisper of salt into a thick foam and carefully mixed with the curd mass. Raisins or berries are added. The casserole is cooked at 200° for about half an hour.

Like this delicious dishes cooked in the oven, you can pamper yourself every day and still lose weight. Of course, it is important not to forget about an active lifestyle, and then the excess weight will certainly go away.

Say “No!” tasteless food, starvation diets and monotonous nutrition! We present recipes for healthy breakfasts, lunches and dinners that will make your mouth water and want to be prepared immediately!

Food is indispensable for any person on earth, because everything necessary to maintain the health and development of the body is “extracted” from it. Trends of the 21st century have led to the fact that food has become a cult: a huge number of shops, cafes, restaurants, and stalls with “goodies” attract millions of people. However, almost all of these food outlets sell products that are harmful to the body, the consumption of which leads to obesity, metabolic disorders and other health problems.

How to eat properly, and what to eat to lose weight? The answer is simple: you need to turn to dietary cuisine. Hundreds of people will immediately say that such food is monotonous and has no taste, but this opinion is wrong. Chefs from all over the world have developed millions of delicious dietary recipes for weight loss that will satisfy the needs of women, men and children.

Many people perceive diet food, as part of treatment after an illness, but this is not so. Healthy eating – great way tidy up your body, remove extra pounds, and improve your health.

Every day, in order to stay in good shape, a person must consume more than 70 different substances: proteins, fats, carbohydrates, trace elements, minerals, vitamins.

Animal proteins cannot be replaced with plant proteins. Substances contained in meat and fish allow our body to produce the energy necessary for normal functioning. Animal proteins must be present in the diet of children and adolescents.

Traditionally, Russian cuisine dishes contain a large number of meat, potatoes, bread, flour products, as well as sweets. This diet is familiar to us, but it harms not only our body, but also our figure.

What to eat properly

There are many theories about what you should eat. All of them are based on judgments about the nutrition of our ancestors. People's opinions divided them into those who believe that before people They ate only vegetarian foods, and those who followed meat foods were meat-eaters. In any case, everyone believes that he is right and such discussions have been going on for decades.

Dietary cuisine is a balanced and moderate set of food products to maintain the health and beauty of the human body. Nutritionists create a diet program based on the following factors:

• age;
• intensity of life;
• place of residence.

Diet food designed for children is not suitable for an adult.

Creating a diet for weight loss

The principles on which the weight loss diet is based:

1. Calorie balance. Important factor when drawing up a program for weight loss, because in order to remove extra pounds it is necessary to create a protein deficiency in the body. During digestion, protein breaks down into amino acids, which the human body processes into energy, that is, the absence of this element will force the body to break down adipose tissue, and take energy from them. Also, when preparing a diet, you need to adhere to the system: how many calories you consume, how many calories you burn. Active image life allows you to control the constant “destruction” of fat, and dietary nutrition contributes to more effective weight loss.
2. Diversity. Always need to stick balanced nutrition. Man is an omnivore, and for a normal life he requires a complete and high-quality diet. You should not get hung up on vegetarianism, meat-eating or fruitarianism.
3. NO to overeating! The first step in losing weight is to accustom your body to eating small portions of food. According to the rules of dietetics, one serving does not exceed 200-350 g for main meals, and for snacks - 50-150 g.

By adhering to the basic principles of dietary nutrition, you can create a convenient meal schedule for yourself, which will subsequently allow you to achieve good figure and good health.

Nutrition with calorie counting

When developing a diet regimen, you should keep calories in mind. Calories are essential for the human body. They help breathing function, pump blood through vessels, work organs, and so on.

To determine the calorie content of foods, you need to know the following values:

• One gram of protein contains 4 calories;
• one gram of fat has 9 calories;
• one gram of carbohydrates – 4 calories;
• One gram of alcohol contains 7 calories.

Despite the fact that in alcoholic drinks contain calories, they are not nutritional elements.

To choose for yourself diet menu, you must first determine the amount of calories your body needs. Calculating them is simple: one calorie per hour per kilogram of weight. That is, for a person aged 20 to 40 years, 1200 to 1500 kcal per day is required. Of course, the rate of fat burning is different for everyone, it depends on the amount of physical activity, stress and activity of life.

Products to forget about

In their desire to lose weight, some people torture themselves with hunger. It is absolutely impossible to do this. By developing a menu for the week with calculated calories, you will eat right without harming your body and getting an ideal figure.

To achieve the desired weight, you will have to forget about the existence of some “harmful for your figure” products:

• bakery products;
• sweet;
• pork, goose and duck meat, bacon, lamb;
• vegetable and butter, margarine;
• fatty dairy and dairy products;
• potato;
• store-bought juices, lemonades, cocktails, cocoa;
• alcoholic drinks;
• conservation;
• semi-finished products, smoked and boiled sausages;
• dried fruits;
• caviar;
• nuts.

Such products will not harm your body, but you won’t be able to put your body in order with them either.

Vegetarian Recipes

Vegetarianism is a diet in which a person completely or partially refuses to consume animal products. There are a great many supporters and opponents of a plant-based diet, and it is unlikely that they will ever come to a general consensus. In any case, today there are more and more adherents of vegetarianism, and the number of tasty and interesting recipes, which use only plant ingredients. For example:

Sweet pumpkin puree. Calorie content 167 kcal per 100 g.

A dietary dessert for three servings will require: 250 g pumpkin, 50 g ground walnuts, 125 g plum jam, sugar and cinnamon to taste.

The dish is very simple to prepare. The pumpkin is cut into cubes and baked in the oven at 180 degrees. After cooking, the pumpkin is crushed into puree, cinnamon and sugar are added to it. Place half of the pumpkin mixture in a deep bowl and add jam as the next layer. Next, the remaining puree is evenly distributed over the surface. The dish goes into the refrigerator for 10-12 hours. Before serving, the dessert is sprinkled with nuts.

Onion soup. Calorie content 32 kcal per 100 g.

To prepare three servings of low-calorie soup, you need the following ingredients: three medium onions, half a head of white cabbage, one carrot, one and a half tomatoes, spices and herbs to taste.

To prepare the soup, first finely chop all the vegetables. The ingredients are placed in water and placed on fire. To make the broth more golden, you can fry the onion a little in olive oil. Onions also go with vegetables. The soup should boil for about ten minutes. After time has passed, reduce the heat and cover the pan with a lid. Vegetables simmer over low heat for another 30-40 minutes.

Avoiding animal products can lead to a lack of vitamins and minerals in the body. When planning your diet, be sure to include foods with high content iron, iodine, calcium and vitamins D and B12.

Dietary recipes for weight loss at home

In any case, to eat properly you will have to cook at home, since in public catering places you will not be able to control the amount of oil and spices added to your dish.

Nutritionists advise eliminating the use of salt and spices for dishes as much as possible, as they irritate the stomach, causing hunger.

When preparing and eating according to the dietary menu, you need to consider the following recommendations:

1. You need to eat slowly and calmly. Chewing food thoroughly ensures complete absorption of all necessary elements.
2. The dish should have an attractive appearance and pleasant taste.
3. Constantly dilute your diet with various vegetables and fruits.
4. Dairy products are eaten separately from main dishes.
5. Should only be prepared for one time.
6. Three hours before bedtime you should not eat anything.
7. Fruits and vegetables are consumed separately.
8. You need to get up from the table with a slight feeling of hunger.

Remember that all products used in preparation must be fresh and clean.

Essential foods for the diet

When preparing meals for weight loss, it is worth remembering a few products that will help you fight extra pounds:

• Boiled eggs. A regular hard-boiled chicken egg and eaten for breakfast will saturate the body. required quantity protein for a fruitful day.
• Sauerkraut. Familiar to many from childhood, cabbage normalizes the intestinal microflora, promoting proper digestion.
• Low calorie yogurt. Milk product It will not only help you satisfy your hunger while snacking at work, but will also be an excellent salad dressing.
• Barley. These grains contain a large amount of fiber, which is so necessary for weight loss. It helps improve metabolism and also creates a feeling of fullness.
• Legumes. A large number of antioxidants contained in beans will charge the body for new achievements.
• Flax-seed. Ground flax-seed will help you quickly lose 2-3 kilograms in a week. The fiber-rich product is added in small portions to cereals or yoghurts.
• Celery. A wonderful vegetable that everyone who is losing weight has heard about. Celery rejuvenates the body's cells, helps normalize digestion, and contains many useful vitamins, minerals and a minimum of calories.
• Chicken fillet. The most popular lean protein is the best product for dietary nutrition.
• Avocado. Healthy fruit, which will fill the body with fats, minerals and vitamins, but you should not abuse it. The norm for avocado per day is 1-2 slices.
• Spinach. One serving of this green plant contains 5 types of vitamins, fiber, magnesium and folic acid.

By adhering to the principles of dietary nutrition and counting calories, you can lose extra pounds in just a month.

Recipes with counted calories for homemade

Of course, you can follow a dietary diet by cooking only at home, but not every family member wants to go on a diet. In this case, various tricks are used, because ordinary dishes can be quietly replaced with low-calorie ones. An example of homemade cutlet recipes with calories counted:

Chicken cutlets in a steamer. Calorie content 145 kcal per 100 g.

To prepare seven servings, the following products are needed: 1 kg of minced meat, 2 pcs. onions, 1 pc. celery, 150 g hard cheese, 2 tbsp. mayonnaise sauce, 2 chicken eggs, spices to taste, water for a double boiler 150 ml.

Finely grated onion, celery stalk, and cheese are added to the minced chicken. All ingredients are mixed, eggs and spices are added there. Small cutlets are formed from the finished mass and placed in a double boiler. The dish is ready in 25-30 minutes.

Pollock fish cutlets. Calorie content 180 kcal per 100 g.

To make five servings of cutlets, you will need the following ingredients: 700 g pollock fillet, 150 g crustless toast bread, one chicken egg, 5 tbsp. premium flour, 70 g vegetable oil, a pinch of potato starch, spices and herbs to taste.

The fillet is passed through a meat grinder along with onions and bread soaked in water. Then the egg and spices are added. Small cutlets are molded from the resulting minced meat and placed in a hot frying pan. The cutlets are fried in oil for 5-8 minutes.

You can reduce the calorie content of the dish by replacing bread with pumpkin or zucchini.

Home-cooked, low-calorie diet meals will help you control the nutrition of everyone in your household.

Recipes for every day

If you decide to switch to a dietary diet, it is best to immediately develop a complete menu for the week. This approach will help save time searching for the right recipes, and you will also be able to immediately purchase the products you need for cooking in the store.

Menu for the week with calories

A calorie-based diet is quite difficult to follow, but it allows you to effectively lose extra pounds. Example of a weekly diet:

Monday at 500 calories

• Morning: two chicken whites, half a grapefruit
• Lunch: 200 g fresh vegetables
• Day: 150 g boiled chicken fillet, 150 g vegetables
• Afternoon snack: 250 ml freshly squeezed juice
• Evening: 200 g vegetable salad with chicken

Tuesday at 800 calories

• Morning: 100 g low-calorie cottage cheese, green tea
• Lunch: local fruit
• Day: 250 g stewed vegetables with chicken fillet
• Evening: a glass of low-calorie fermented milk drink, 100 g steamed beef, sweet pepper

Wednesday at 500 calories

• Morning: local fruit salad with yoghurt dressing, egg white omelette
• Day: 250-300 g boiled chicken with red or brown rice
• Evening: glass low-calorie kefir, 150 g beet salad, 100 g steamed fish

1000 Calorie Thursday

• Morning: 120 g cottage cheese, tomato, tea without sugar
• Lunch: a glass of low-calorie fermented milk drink
• Day: 80 g buckwheat, 60 g boiled chicken fillet, 100 g fresh vegetables
• Evening: a slice of cereal bread, 50 g steamed chicken, tomato, half a grapefruit, green tea

800 Calorie Friday

• Morning: 150 g oatmeal, 70 g berries, coffee drink
• Lunch: 100 g carrot salad
• Day: 80 g buckwheat, fish cutlet, steamed (50g), 100g vegetables, natural juice
• Afternoon snack: fruit
• Evening: 150 g boiled beef, 70 g fresh vegetables

Saturday at 1200 calories

• Morning: oven-baked egg white omelette, tea or coffee
• Lunch: 100 g cabbage salad
• Day: 200 ml vegetable soup, 100 g boiled chicken fillet, 70 g fresh vegetables
• Afternoon snack: fruit, 50 g hard cheese
• Evening: 200 g baked fish with vegetables

1000 Calorie Sunday

• Morning: boiled egg, 100 g fresh vegetables
• Lunch: 100 g fruit salad
• Day: low-fat cream soup, slice of toast bread, natural juice
• Afternoon snack: three squares of dark chocolate, tea without sugar
• Evening: 150 g boiled chicken fillet, 100 g stewed vegetables, tea

Remember that for normal digestion you need to consume at least two liters clean water per day.

Breakfast

A few examples of dietary breakfast:

1. Oatmeal is a great breakfast. This wonderful porridge contains complex carbohydrates that will help you fill up and get the right “dose” of energy.

It’s easy to prepare oatmeal: pour warm water over the cereal, put the container in the microwave or on the fire. 10 minutes and breakfast is on the table. You can diversify oatmeal with fruits, honey, and berries.

2. Buckwheat is a favorite product of those losing weight and athletes. Buckwheat porridge cleanses the body of harmful deposits and is completely absorbed.

Porridge is prepared in three ways:

• cook over a fire in the usual way, but without adding butter or milk;
• pour boiling water over the flakes for 8 minutes;
• steam.

3. Kefir cocktails or smoothies will become fashionable and healthy nutrition for weight loss. They are easy to prepare and all you need is a blender, low-fat kefir or drinking yogurt and fruit. Mix everything and beat.

4. Low-fat cottage cheese with fruits or herbs will perfectly complement your diet.

5. Treat yourself in the morning and prepare a fruit salad. Any fruit can be placed in it, but do not forget that grapefruit burns calories, and banana, on the contrary, contains them in excess.

If you don’t want to calculate the calorie content of each dish yourself, you can use or recipes with ready-made calculations. For example:

Pumpkin pancakes. For two servings of pancakes you will need:

• pumpkin – 150 g;
• large pear – 1 pc.;
• rice flour – ¼ cup;
• semolina – ¼ cup;
• baking powder – 1.5 tsp;
• ground almonds – 15 g;
• egg – 1 pc.;
• cream 33% - 1 tbsp;
• cane sugar – 100 g;
• honey – 2 tsp;
• cinnamon – 1.5 tbsp;
• cardamom – 0.5 tsp;
• ground nutmeg – 0.5 tsp;
• salt, vanillin, mint - to taste.

This dish contains 198 kilocalories per 100 grams. product.

To make the pancakes, you first need to peel and slice the pears and place them in a saucepan. Pour 500 milliliters of water over the pieces, add sugar, nutmeg, cardamom, cinnamon, vanilla. Bring to a boil and reduce flame temperature. Leave the pears on low heat for 40 minutes. Beat eggs with cream, add grated pumpkin, semolina, rice flour, almonds. Mix everything carefully and let the dough rest.

Fry in a frying pan on both sides. Serve with hot pear slices.

Dinner

Diet lunch can also be varied. You can experiment with cooking meat and fish, treat yourself to baked potatoes and soups. For example:

Stew in a pot

It is very simple to prepare: several pieces of meat are cut and placed at the bottom of the pot. It is covered with zucchini, cabbage, herbs, peppers or tomatoes on top. Everything is filled with low-fat kefir, so that it does not reach the edge by one phalanx of the finger. Afterwards the pot is placed in an oven preheated to 180 degrees. After 40 minutes, lunch is ready.

Dietary analogue of creamy puree soup - cheese soup

Vegetables are stewed in olive oil. After stewing, add low-fat broth to the broth. processed cheese in small pieces. After the cheese has melted, it is mixed with vegetables.

It is also worth noting that not everyone has the opportunity to dine at home. For many, this meal occurs at work, and since dietary nutrition must be adhered to constantly, it is better to take something ready-made with you.

Lunches for work

Casserole

Low-fat cottage cheese is mixed with the white of one egg, 200 milliliters of milk and 50 g of oatmeal. The mixture is whipped with a blender and then poured into a baking dish. Bake at 180 degrees for 20-25 minutes.

Vegetable pancakes with beans

In this dish canned beans acts as an addition, and the pancakes themselves are prepared as follows: carrots or zucchini are grated. Egg and semolina are also added. You can cook the pancakes in a dry frying pan or in the oven.

Recipes for working with calculated calories

Vegetable rolls

For preparation you will need:

• rice paper – 8 sheets;
• funchose noodles – 12 g;
• chicken fillet – 75 g;
• medium carrot - half;
• medium cucumber - half;
• lettuce – 4 leaves;
• greenery;
• sesame or olive oil.

The dish is designed for two people and contains 172 kilocalories per 100 grams of product.

The rice paper is moistened and placed on a towel to remove excess moisture. The noodles are poured with boiling water and brewed for the time indicated on the package. Boiled breast, carrots and lettuce are cut into strips and placed in a bowl. Noodles and oil are also added there. All ingredients are mixed and placed on rice paper. The rolls are crowded together. Lunch is ready.

Okroshka

Diet okroshka made with kefir is extremely popular during the hot summer. You can add almost any vegetables to it, and not only kefir, but also mineral water, brine or broths can serve as a dressing. Perfect for replacing regular soup.

Recipe for okroshka on kefir with chicken. For preparation you need the following ingredients:

• low-calorie kefir – 2l;
• greens – 10 g;
• chicken fillet – 2 pcs.;
• bell pepper – 2 pcs.;
• cucumber – 2 pcs.;
• carrots – 1 pc.;
• spices to taste.

The chicken fillet is boiled for 15-20 minutes, after cooking the meat is cooled and chopped with a knife. All vegetables are also cut into cubes. The ingredients are placed in a saucepan and poured with kefir. Spices and herbs are added. Diet soup can be served.

Depending on the ingredients and your imagination, the calorie content of okroshka will vary, but 100 grams of soup usually contains no more than 200 kcal.

You can also cook even more low-calorie soup based on mineral water. Ingredients for four servings:

• mineral water – 1.5 liters;
• jacket potatoes – 2 pcs.;
• fresh cucumber – 1 pc.;
• fresh radishes – 4 pcs.;
• doctor's sausage – 150 g;
• boiled chicken egg – 3 pcs.;
• low-fat sour cream – 100 g;
• low-calorie kefir – 100 ml;
• herbs, spices - to taste.

Sausage, cucumber, radishes, eggs, peeled potatoes are cut into cubes and poured into a pan. The greens are chopped and also added to all ingredients. Spices, sour cream and kefir are added, everything is poured on top mineral water. The soup is thoroughly mixed. Bon appetit!

Dinner

A diet dinner can be a delicious treat for your family. You can use fish, meat, vegetable salads and much more.

The main thing to remember is that the last meal should be no later than three hours before bedtime. If you feel hungry, drink low-fat kefir or a glass of water.

Baked mackerel

Ingredients for 1 serving. The dish contains 138 kcal per 100 grams of product. To prepare you need:

• mackerel – 1 piece;
• low-fat yogurt – 100 g;
• half a small orange;
• garlic – 2 cloves;
• greens, salt, black pepper - to taste.

Cooking fish is very simple. The mackerel is thoroughly washed, and parallel cuts are made on the carcass. The zest is removed from half an orange and the juice is squeezed out. For the marinade, mix yogurt, seasonings, juice and orange zest. The mackerel is coated with marinade and packed in foil. The dish is prepared for 30 minutes at a temperature of 200 degrees.

Fillet in batter

Ingredients for 2 servings. Such diet dinner contains 151 kcal per 100 grams of product. To prepare you need:

• chicken fillet – 400 g;
• chicken egg – 1.5 pcs.;
• rice flour – 3 tbsp;
• spices to taste;
• mayonnaise sauce – 2 tbsp.

The chicken fillet is washed, cut into pieces for chops, and beaten with a culinary hammer. For the marinade you need to mix the sauce, spices, crushed garlic. Brush the mixture on both sides of the chops and let the meat stand for 15-20 minutes. Afterwards, roll the pieces in rice flour and then in beaten eggs. Fry in mustard or olive oil. Canned peas are perfect as a side dish for this dish.

Looking at examples of dishes, you can immediately understand that dietary food can be tasty and interesting.

For children

When dealing with your nutrition, do not forget about your children. Due to millions of types of chocolate, candies, as well as delicious burgers, hot dogs and pizza, the problem of childhood obesity has become acute in our time. Many young mothers will say that obesity in teenagers is normal. However, excess weight in childhood will negatively affect the condition of joints, bones and internal organs in future.

A dietary menu designed for an adult is absolutely not suitable for a child’s body.

One can imagine next menu for a week

Monday

• Breakfast: semolina pancakes, fruit
• Lunch: egg salad with hard cheese, compote
• Lunch time: light soup meat broth, meatballs with buckwheat
• Evening: fruit salad, jelly

• Breakfast: baked omelette, compote
• Lunch: vegetable roll
• Lunch time: baked potatoes with liver, vegetable juice
• Evening: muesli with dried fruits, tea

• Breakfast: seafood salad, natural juice
• Lunch: cottage cheese with pieces of fruit or berries
• Lunch time: chicken broth, vegetable stew
• Evening: cereal porridge, carrot salad

• Breakfast: potato pancakes with sour cream
• Lunch: fruit smoothie
• Lunch time: borscht chicken broth, slice of toast bread
• Evening: buckwheat with milk

• Breakfast: cheesecakes, herbal decoction
• Lunch: fruit, yogurt
• Lunch time: fresh cabbage soup, tomato, tea
• Evening: cottage cheese with fruit, oatmeal

Of course, you can create a menu for reducing your child’s weight yourself, but it is better to contact a qualified nutritionist who will not only develop a weight loss program, but also add mandatory components to it. physical exercise and a complex of vitamins.

Dietary recipes for a slow cooker

Multicooker – technical device, which has won the love of millions of women all over the planet. With its help you can easily and quickly prepare dishes of any complexity, while preserving all nutritional properties products.

Dietary meals prepared in a slow cooker allow you to lose weight with pleasure. The times when in order to lose extra pounds you had to constantly eat boiled vegetables and pickled apples have long since sunk into oblivion. Now you can create tasty, healthy, and most importantly low-calorie dishes using a multifunctional kitchen device.

Advantages of using a multicooker for preparing diet food

• Products retain vitamins and nutrients.
• The dishes have excellent taste.
• No oil required for cooking.
• Constant maintenance temperature regime, eliminates the need to reheat food.

A multicooker is a “smart” device that will allow you to eat healthy even for people with a minimum amount of free time.

Many simple steamer recipes can be found in specialized books and inserts that come with your kitchen aid.

Buckwheat porridge. Calorie content 335 kcal per 100 g.

For one serving you only need 125 g of buckwheat and salt to taste.

Cooking buckwheat in a slow cooker couldn't be easier. To make the porridge tasty, you need to pour it into a bowl and pour hot water. Set to “Porridge” mode for 20 minutes.

Lenten cutlets. Calorie content 128 kcal per 100 g.

Ingredients for five servings: 200 g fresh mushrooms, 100 g of carrots, one glass of rice, half a liter of water, 50 ml of olive oil, a handful of breadcrumbs.

The cutlets are prepared as follows: the rice is thoroughly washed and poured into the multicooker bowl, then chopped mushrooms and carrots are added. Add spices and set the multicooker to cook rice for 30 minutes. Then we take out the cooked rice, cool it and form small cutlets. Before frying, roll the cutlet in breadcrumbs on both sides.

Wheat-pumpkin porridge. Calorie content 104 kcal per 100 g.

For three servings you will need:

• peeled pumpkin – 375 g;
• washed millet – 100 g;
• a pinch of salt;
• cane sugar – 2 tbsp;
• butter – 35 g;
• glass of water;
• milk – 300 ml.

The pumpkin is cut into pieces, crushed to a pulp, and fried in a slow cooker for 15 minutes at 160 degrees. To prevent the pumpkin from burning, you must first add oil to the cooking bowl. After frying, cereal, milk, water, salt, and sugar are added to the multicooker. Everything is thoroughly mixed. In the porridge mode, the dish cooks for 50 minutes. Afterwards, the porridge is mixed and left in the device in heating mode for another half hour.

Pumpkin Delight

A great way to diversify your diet menu is to add pumpkin dishes. This wonderful vegetable has a low calorie content - only 25 calories per 100 grams of product, and also contains a large amount of vitamins and fiber.

Recipe examples

Air porridge

A simple dish will require a minimum amount of time and effort from you. To prepare, cut 0.5 kg of peeled and washed pumpkin into small pieces and place in a steamer bowl. Half a glass of water and 150 grams of dried fruits are added there, everything is sprinkled with sugar on top. Cooking takes place in the “Stew” mode for 40 minutes. When the pumpkin is ready, use a blender to grind all the ingredients. Calorie content: 210 kcal per 100 grams.

Pumpkin with honey

For sweets low calorie dish you will need: half a kilo of peeled pumpkin, 200 g of sweet apples, 200 g natural honey, 100 ml of water.

Cut the pumpkin and apples into slices and place them on a baking sheet in the order pumpkin, apples, pumpkin. Pour honey on top of the ingredients and add water. 2 hours in the oven at 160 degrees and your dessert is ready.

Eggplant Recipes

You can treat yourself to eggplant dishes, because 100 grams of this vegetable has only 28 kcal.

Popular eggplant recipe for dietary nutrition - casserole. For three servings you will need:

• eggplant – 250 g;
• half a large sweet pepper;
• 0.5 medium sized onions;
• chicken egg – 1 piece;
• low-fat yogurt – 50 ml;
• one clove of garlic;
• olive oil – 0.5 tsp.

The eggplant should be cut into slices, the peppers and onions into rings, and the garlic into slices. The egg is beaten with yogurt and spices. Pour oil into the bottom of the baking bowl and smooth out the vegetables in rows. Pour the mixture into a slow cooker and bake for an hour at 100 degrees. 100 grams of the dish contains only 44 kcal.

You can also make juicy eggplants cutlets, which are an excellent substitute for their meat “brothers”.

To prepare four servings of cutlets you will need the following ingredients:

• eggplants – 0.5 kg;
• hard cheese – 50 g;
• chicken egg – 1 pc.;
• garlic – 1.5 cloves;
• white bread – 50 g;
• breadcrumbs – 50 g.

The eggplants are chopped with a knife and fried in a frying pan. Cheese and garlic are grated on a fine grater and added to the cooled eggplants. Eggs and bread, previously soaked in water or milk, are also added to the minced meat. The mixture is salted, spices and crackers are added. Everything is thoroughly mixed. Cutlets are formed from the prepared minced meat and fried in a frying pan on both sides.

Dishes with zucchini

For any low-calorie diet, zucchini is used, since it contains only 17 kcal per 100 grams of fresh vegetable.

Some people follow a separate zucchini diet for weight loss. With this diet, you can lose 5 kilograms in a week.

Recipes with zucchini calories:

The easiest way to cook zucchini for a couple. The vegetable is cut into rings and placed in a slow cooker. 15 minutes on the “Steam” mode and dinner is ready.

This zucchini dish contains only 9 kcal per 100 grams.

Zucchini cream soup

To prepare five servings you will need: half an onion and a carrot, a pinch of cumin, 15 g of butter, half a kilo of peeled zucchini, half a liter of low-fat broth, herbs and spices to taste.

Melt the butter in a saucepan, first add chopped onions and carrots. Then chopped zucchini and spices are added. Frying all ingredients lasts 5 minutes. The broth is poured in. Cook the soup until the zucchini becomes soft. After cooking, the dish is whipped with a blender and sprinkled with herbs before serving. Calorie content 34 kcal per 100 g.

Diet salads

Many people know that salads are not just a filling dish for festive table, and also a wonderful tool for fighting extra pounds. Of course, “Olivier” and similar salads cannot be classified as dietary salads, since they usually contain heavy foods.

Dietary salads are made from easy-to-digest and assimilate vegetables and fruits that are low in calories and fat. Such food is quickly prepared, and most importantly allows you to lose extra pounds in short time. Simple recipes will help you not to spend a lot of time preparing dishes, but to enjoy life.

Cabbage salad “Simple” known to many since childhood. For it you will need:

• fresh White cabbage– 250 g;
• carrots – 1 pc.;
• apple – 1 pc.;
• greenery;
• olive oil;
• spices to taste.

The first step is to clean all vegetables and fruits from peels and seeds. The cabbage is finely chopped, and the carrots and apple are chopped on a fine grater. All ingredients are mixed with spices and oil. Bon appetit!

If you want a more “substantial” snack, you can prepare a diet chicken salad. For example, “Warm salad with chicken fillet and vegetables”. It is low in calories and perfectly satisfies hunger.

For preparation you will need:

• chicken fillet – 220 g;
• garlic – 1 clove;
• tomato – 1 pc.;
• celery – 30 g;
• sweet pepper – 150 g;
• olive oil – 2 tsp;
• sea ​​salt – 2 g.

It's very easy to prepare. Vegetables must be thoroughly washed and cut into strips. Boil the chicken fillet, cool, and then chop with a knife.

Add oil, vegetables and garlic to a heated frying pan. Let it simmer a little and add the chicken. Fry the salad for 7 minutes, add herbs and spices a minute before readiness.

The salad can be served not only as an appetizer, but also as a main dish.

Bakery

Even a strong-willed person will want to “break” the diet and eat a cake, pastry or bun at a holiday. But nothing bad will happen if the delicacy is baked according to a recipe for weight loss. Diet baking is a great way to please yourself and diversify your nutrition program.

Simple recipes for delicacies for weight loss:

Cottage cheese pie

In order to cook delicious pie you need to take half a kilogram of low-fat cottage cheese, three tablespoons of semolina, sugar, 30 g of buckwheat flour, three chicken eggs.

First you need to knead the cottage cheese with semolina, flour and sugar. Add beaten egg whites to the dough. The dough is laid out on a baking sheet; future baked goods can be decorated with fruits or berries on top. Bake for 35 minutes at 180 degrees. 100 grams of dessert contains 137 kcal.

Brownie with chocolate

For dessert you need: 250 g dark chocolate, 200 g low-fat cottage cheese, 5 chicken eggs, 150 g rice-wheat flour, 50 g cocoa, 120 g nuts. To improve the taste, you can add cinnamon, vanillin and sugar to the dough.

To make brownies, you first need to melt the chocolate in a water bath, and then mix it with cottage cheese, beaten egg whites, cocoa, as well as sifted flour and chopped nuts. The base is ready.

The mixture is placed in a baking dish and placed in an oven preheated at 180 degrees for 30 minutes. 100 grams of baked goods contains 324 kcal.

Diet baking can become the basis of a diet for weight loss. Eat deliciously and surprise others with an ideal figure.

Dessert

While losing weight, you should not deny yourself treats. Many recipes for dietary desserts will allow you to diversify your menu and will be excellent snacks between main meals.

An excellent substitute for classic sweets will be jelly. You can prepare it in different ways, so you won’t get tired of this dessert.

To prepare a low-calorie jelly-based dessert you will need the following ingredients:

• low calorie sour cream – 800 g;
• gelatin – 30 g;
• cane sugar – 200 g;
• fruit to taste – 150 g.

Making jelly is very simple. Gelatin dissolves in warm water, then thoroughly mixed with sour cream and sugar. Half of the resulting mixture is poured into a plate. Pieces of fruit are placed in it. The rest of the sour cream and gelatin mass is added.

The dish must be refrigerated for 8 hours.

The delicious dessert contains only 140 kcal per 100 grams of product.

Baked fruits will be healthy desserts during the diet. There is only one way to prepare such delicacies - they need to be baked in the oven. Apples, pears in combination with citrus fruits will delight you during a strict diet, because 100 grams of the dish contains approximately 75 kcal.

Of course, we shouldn’t forget about fruit salads. Eating this low-calorie dessert for lunch will give you the energy you need for the whole day.

You can use any berries and fruits for the salad, but do not forget that the portion for one meal should not exceed the size of your palm.

Dietary recipes from cottage cheese

Cottage cheese is one of the most popular products among those who want to lose weight. It is included in almost all developed dietary programs, as it allows you to saturate the body and contains a large amount of useful substances.

Cheesecakes, pies, smoothies - all these dishes can be found in nutrition programs for weight loss. Based on low-fat cottage cheese, they contain a minimal amount of calories and allow you to quickly get rid of extra pounds.

You can use cottage cheese in different ways: simply mixing it with herbs or fruits, baking it, whipping it in a blender, adding it to salads and main dishes. In any case, it will not do any harm to your figure.

Nutritionists advise consuming cottage cheese with different percentages of fat during the diet.

An example of a dietary sweet with cottage cheese:

Cake

To prepare you will need: half a kilo of low-fat cottage cheese, two tablespoons of sugar, 1 pack of gelatin, fruit to taste.

The cottage cheese is mixed with sugar using a blender, dissolved gelatin and pieces of fruit are added. Mix everything thoroughly. Place the mixture into muffin tins and refrigerate for 8 hours.

This dish can be prepared not only as a dessert, but also as a main course. To do this, you need to replace fruits with vegetables, and sugar with salt and spices.

Cocktails

You can also make nutritious dietary smoothies based on cottage cheese.

It is important to know that you cannot completely replace regular food with smoothies. This wonderful drink can only be consumed twice a day.

Even a child can prepare a smoothie, and it is not necessary to make drinks based on cottage cheese. Cocktails are mixed from milk, curdled milk, yogurt and juices.

Rules for preparing diet smoothies

• Only fresh and low-calorie foods are selected.
• Ice “steals” the taste of berries and fruits. If you want to drink a cold drink, you can simply chill the ingredients before preparing.
• Dilute the finished cocktail better with juices or dairy products.
• Sugar or sugar substitutes should not be added to smoothies.

Cocktail recipes for weight loss

1. Mix two tablespoons of blackcurrant with 50 grams of cottage cheese. Pour the mixture with a glass of pineapple juice, add a spoonful of honey. Calorie content – ​​94 kcal per 100 ml.
2. 4 strawberries, 50 g banana, 100 ml kefir, one tablespoon of steamed oatmeal, beat in a blender. Sprinkle ground on top walnuts. Calorie content - 99 kcal per 100 ml.

There are many ready-made recipes smoothies for weight loss, but you can always come up with your own smoothie.

Books of diet recipes

Of course, it is impossible to list all possible recipes for losing weight, but the best of them are collected in the following books:

• "Recipes. Dietary and vegetarian dishes";
• “Modern food. Desserts for those losing weight";
• “Modern food. We eat and lose weight”;
• “We lose weight with style.”

The books contain all the principles proper nutrition for weight loss. Also in these publications you can find calorie tables.

Fish dishes are a source of vitamins and microelements for health and beauty. It includes healthy fats(omega-3), phosphorus, magnesium, iron, zinc, vitamins A, D and E.We invite you not to limit yourself to one fish day a week and diversify your menu simple recipes. Dietary fish in the oven in several variations - appetizing, tasty, healthy.

Mackerel with lemon and herbs

Ingredients:

• mackerel – 1 pc.
• lemon – ½ pc.
• onion – 1 pc.
• tomato – 1 pc.
• garlic - 2 teeth.
• homemade tomato paste – 2 tsp.
• mustard – 2 tsp.
• oregano
• sugar (we recommend sweetener)
• dry basil
• black pepper

How to cook?

1. Wash the fish, cut lengthwise, remove the entrails and head.
2. Peel the onion and garlic and finely chop. Also chop the tomato.
3. Then mix all the ingredients in a bowl, adding tomato paste, mustard, oregano, sweetener, dry basil, salt, pepper and lemon juice.
4. Stuff the fish with the resulting vegetable mixture and seasonings. Place lemon half rings on top and leave the dish for 15-20 minutes to soak in the marinade.
5. Bake the fish in the oven at 180-190 degrees for about 45 minutes.
6. Serve the finished dietary fish dish to the table, garnished with fresh herbs and lemon.

Baked Dorado

©diana.shoroh

Ingredients:

• dorado – 1 pc.
• lemon – 1 pc.
• olive oil – 20 g
• fresh basil – 1 bunch
• pepper

How to cook?

1. Wash the fish, remove the entrails, then wash and dry again.
2. Grease half a wide sheet of foil with a little olive oil. Place the fish on it, salt it, pepper it and rub it on both sides with oil.
3. Cut the lemon into two parts. Grind one half, squeeze the juice out of the other and sprinkle it on the fish.
4. Place chopped lemon and a bunch of basil in the belly, wrap the fish in foil and place in the oven for 20-25 minutes.

Dietary fish in the oven: cod with cheese

©alisa_on_sports

Ingredients:

• cod – 1 pc. (335 g)
• natural drinking yoghurt – 80 g
• cheese (any low-calorie) – 60 g
• spices
• garlic

How to cook?

1. Wash the cod fillet, cut into pieces, salt and pepper each.
2. Place the fish in a bowl, pour natural yoghurt (50 g) and leave for 15-20 minutes.
3. Line a baking dish with foil, place the cod marinated in yoghurt on it and place in the oven for 20 minutes. Bake at a temperature of 180-200 degrees.
4. Mix 30 g of yogurt with grated cheese and finely chopped garlic. Mix all ingredients well and place on almost cooked fish. Bake the dish for another 10 minutes until golden brown.

Salmon with vegetable garnish

©subbotina_victoria

Ingredients:

• salmon (steak) – 250 g
• green beans – 200 g
• lemon – 1 pc.
• cherry – 200 g
• radish – 200 g
• soy sauce

How to cook?

1. Wash the fish, brush with olive oil, soy sauce and rub with spices.
2. Place it on baking foil folded into a rectangle, wrap the edges of the foil tightly, and place the dish in the oven for 20 minutes. Bake fish at 180 degrees.
3. Meanwhile, boil the beans, chop the radishes and tomatoes.
4. Drizzle over salmon before serving lemon juice and your dietary fish in the oven with a vegetable side dish is ready!

Baked cod with cheese and herbs

©davayhudey

Ingredients:

• cod – 700 g
• cheese (any diet) – 3 tbsp. l.
• garlic – 10 g
• lemon juice – 1 tbsp. l.
• parsley
• spices

How to cook?

1. Finely chop the garlic and fry it in a frying pan, adding a little salt.
2. Mix garlic with grated cheese and finely chopped parsley.
3. Place the fish fillet on a baking sheet, sprinkle it with lemon juice, and top with a mixture of cheese, garlic, herbs and press down a little.
4. Bake the dish for 10-15 minutes at a temperature of 180-190 degrees.

Baked hake fish with carrots and onions

©puma_xydeet_na_pp

Ingredients:

• hake fish – 600 g
• carrots – 2 pcs.
• onion – 2 pcs.

How to cook?

1. Wash the fish and place on a baking sheet. Pour some water into the bottom of the vessel to make the dietary fish in the oven juicy.
2. Place carrots and onions cut into rings on top of the fish, adding a little salt.
3. Bake the fish for about 40 minutes until fully cooked.

Your dietary fish in the oven is ready to eat!

If you want the vegetables to be juicy and not dry out, cover the fish with foil before baking.

Salmon with bell pepper

©goodhealthy_food

Ingredients:

• salmon (steak) – 1 pc.
• onion – 1 pc.
• carrots – 1 pc.
• bell pepper – 1 pc.
• spices
• greenery
• lemon juice (optional)

How to cook?

1. Wash the fish and rub with spices and finely chopped herbs.
2. Cut the onion into cubes, and the bell pepper and carrots into strips.
3. Make a “boat” out of food foil. First place the vegetables there, and then the salmon steak, pour lemon juice over all the ingredients and cover the boat tightly with foil.
4. Bake dietary fish with vegetables for about 20-25 minutes at 200 degrees.

Red fish steaks: a universal recipe

©tvoyagruppa

Ingredients:

• any red (or other) fish – 2 steaks
• onion – ½ pc.
• lemon – ½ pc.
• tomato – 1 pc.
• Bay leaf
• spices
• lemon juice

How to cook?

1. Wash the fish and cut into steaks.
2. Cover a baking sheet with foil, place finely chopped onion and a few slices of lemon on it.
3. Season the steaks with salt, pepper, lemon juice and place them on a baking sheet. Place a tomato ring and a bay leaf on each stack.
4. Wrap the fish in foil and bake it for 30 minutes at 180-200 degrees.

Dietary fish in the oven may be different every day, but it must certainly be tasty and healthy. Don't be afraid to experiment, cook with love and you will succeed!

Prepared by Tatiana Krysyuk

For this dish, you can use lean beef, veal or chicken, but it is better to use low-calorie turkey meat, which is best suited for weight loss.

Ingredients:

• zucchini (young) – 0.5 kg;
• lean meat – 0.25 kg;
• tomatoes – 0.2 kg;
• pepper (sweet) – 0.1 kg;
• carrots, onions – 75 g each;
• garlic – 1 tooth;
• dill, spices.

Cooking method:

1. Wash the zucchini, cut in half lengthwise, remove the middle and seeds.
2. Grind the meat and vegetables through a meat grinder, season with spices, and mix.
3. Stuff the zucchini “boats” and place on a non-stick baking sheet.
4. Bake the dish in the oven for 20 minutes, temperature – 200˚C.

• Time: 40 min.

note that low calorie recipes for weight loss should contain a minimum amount of salt, and if possible it is better not to add it at all.

You can add carrots to this soup, but then you need to cook it longer.

Ingredients:

• water – 1 l;
• cauliflower– 0.7 kg;
• onion, chili pepper - 1 pc.;
• spices, green onions.

Cooking method:

1. Disassemble the cabbage into inflorescences and cover with water. Add peeled, chopped onion, chili (without seeds).
2. Bring to a boil, remove the chili, cook the soup until the cabbage is ready.
3. Puree with a blender, add a little salt and pepper, and stir.
4. Add finely chopped green onions to each serving.

• Time: 1.5 hours.
• Number of servings: 5 persons.
• Difficulty: Easy for beginners.

For this dish, you can use blue whiting instead of pollock. It is also low-calorie, no less healthy and suitable for weight loss, but more bony.

Ingredients:

• pollock (fillet) – 1 kg;
• flour (wheat) – 2 tsp;
• water, soy sauce - ½ tbsp each;
• sour cream (low fat content) – 0.35 kg;
• cheese (cream or curd) – 0.15 kg;
• onions, carrots - 2 pcs.

Cooking method:

1. Wash the fish, remove the head, entrails (if any), tail, fins, and black film from the belly. If you wish, you can leave the head, you just need to remove the eyes and gills.
2. Marinate the carcasses in soy sauce for 15 minutes.
3. Lightly fry the flour in a hot frying pan, add cheese, sour cream, and water. Stir, bring to a boil, remove from heat.
4. Separately, fry chopped onions and carrots in hot oil, add any spices.
5. Place the fried vegetables in a baking dish, place the fish on top, and pour the sauce over it.
6. Bake the dish in the oven for 50 minutes, temperature – 180˚C.

Cottage cheese salad

• Time: 15 min.
• Number of servings: 1-2 persons.
• Difficulty: Easy for beginners.

Since this recipe is intended for weight loss and should be as low-calorie as possible, choose fermented milk products with a low fat content for the salad.

Ingredients:

• cottage cheese – 80 g;
• sour cream – 30 ml;
• tomato, cucumber – 1 pc.;
• lettuce leaves, fresh herbs, salt.

Cooking method:

1. Wash the vegetables, cut into pieces of any size and shape, chop lettuce leaves and greens.
2. Mix them with the rest of the ingredients and stir.

Strawberry marshmallow

• Time: 3 hours 15 minutes
• Number of servings: 3-4 persons.
• Difficulty: Easy for beginners.

When preparing diet meals for weight loss, do not forget about desserts. They can be low in calories and very tasty, like strawberry marshmallows. Both fresh and frozen berries are suitable for its preparation.

Ingredients:

• strawberries – 0.2 kg;
• gelatin – 1 pack;
• stevia – 1 tsp;
• lemon – ½ pc.

Cooking method:

1. Puree the strawberries in any convenient way.
2. Add gelatin, stir, let stand for a couple of minutes.
3. Squeeze the juice from the lemon, add it and stevia to the strawberry puree, stir.
4. Place on the fire and heat until the gelatin is completely dissolved. Don't forget to stir constantly.
5. Cool and then beat the mixture with a mixer.
6. Take a suitable form and line it with baking paper. Spread the strawberry mixture in an even layer.
7. Let it set in the refrigerator for 3 hours.

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