Simple dietary recipes for weight loss. Dietary recipes for weight loss. Dietary recipes for weight loss at home

Svetlana Markova

Beauty - how gem: the simpler it is, the more precious it is!

16 Mar 2016

Content

Every housewife can learn how to cook low-calorie food so that it promotes weight loss and is tasty. The best way to help with this is to use dietary recipes for weight loss at home. By exploring their various options, you can create a varied menu and lose weight by avoiding strict diets. Proper nutrition for weight loss that does not require tedious calculating calories is not at all difficult if you use recipes with pre-calculated calorie content.

Low-calorie meals for weight loss with calories indicated

The former popular misconception that any food for weight loss is tasteless and unattractive is unfounded. There are many dietary dishes of varying complexity that not only look attractive in the photo, but can also amaze with their taste qualities true gourmets, and in addition they help fight the problem of excess weight no worse than fitness. The following dietary recipes for losing weight at home (calorie content is calculated per 100 g) can be taken as a basis for creating a low-calorie diet.

Diet salads

Light salad with seafood – 75 kcal. Contains:

• cocktail (mussels, shrimp, squid) – 500 g;
• bell pepper – 1 pc.;
• not sour apple (green) – 1 pc.;
• hard-boiled egg – 1 pc.;
• olive oil – 2 tbsp. l.

What need to do:

1. Place the sea cocktail in boiling water, boil, and leave to cool.
2. Cut the pepper and apple (preferably into strips).
3. Grind the egg in a cup.
4. Mix everything, use good olive oil for dressing.

Simple and tasty dietary fish salad– 120 kcal. Ingredients:

• white or red fish fillet – 300 g;
• hard-boiled egg - 2 pcs.;
• kelp – 200 g.

Let's start cooking:

1. Boil and cut the fish fillet.
2. Finely chop the eggs and drain the juice from the cabbage.
3. Mix everything, season with vegetable oil.

Soups

Spicy vegetable soup with cheese – 50 kcal. This first one, like all dietary soups for weight loss, must be prepared without frying. Of what:

• Brussels sprouts – 400 g;
• large potatoes - 2 pcs.;
• carrots (sweet) – 1 pc.;
• cheese (processed, without additives) – 100 g;
• cream (not less than 20% fat) – 150 ml;
• spices and herbs - to taste.

How to cook:

1. Boil water in a saucepan, add potato and carrot cubes.
2. Add cabbage (whole). Cook for 25 minutes, making sure it does not boil violently.
3. Grind the cheese and add it to the soup along with the cream.
4. Wait until it boils, season with spices, turn off.

Vegetarian borscht is delicious and only 25 kcal. What you need to prepare for a dietary dish:

• large beets (round) – 1 pc.;
• onions with carrots - 1 pc.;
• potatoes (large) – 2 pcs.;
• cabbage – 300 g;
• tomato paste – 1 tsp..

Cooking process:

1. Boil the peeled beets (do not pour out the broth), grate them. Stew onions and carrots in a frying pan with tomato paste.
2. Chop the potatoes and place in boiling beet broth.
3. After 10 minutes, add shredded cabbage.
4. After another 5 minutes, add carrots, onions, and grated beets. Add salt, remove dietary borscht from heat and season with herbs.

Porridge

Lentil porridge has 110 kcal and a spicy taste. Minimum products:

• lentils – 1 cup;
• water – 5 glasses.

What to do:

1. Pour over lentils cold water, set aside for an hour and a half.
2. Boil over medium heat until the seeds are completely softened, add salt to taste.

Millet porridge – 90 kcal, making a dietary version of the dish is easy. Ingredients:

• millet cereal – 1 cup;
• water – 3 glasses;
• honey, fruit - to taste.

Algorithm of actions:

1. Pour millet cereals with filtered or bottled water in a ratio of 1:3.
2. Put on fire, boil, and then drain the water.
3. Pour in the millet again, do not increase the amount of water. Bring to a boil and keep on the stove for another five minutes.
4. Add a couple of spoons of honey and pieces of fruit.

Vegetable dishes

Light and nutritious zucchini casserole - only 99 kcal. Buy:

• zucchini – 3 pcs.;
• cottage cheese (grainy, 0%) – 200 g;
• cheese (hard, fitness) – 50 g;
• eggs – 3 pcs.;
• garlic cloves – 3 pcs.

Preparing a dietary dish is simple and quick:

1. Grate the zucchini and squeeze out excess liquid.
2. Mix cottage cheese and coarsely grated cheese. Add chopped garlic, salt well for the entire dish (there is no need to salt the zucchini itself).
3. Beat the eggs and mix them with the cheese and curd mass.
4. Dip a brush in oil, coat a baking sheet, place the zucchini mixture and the egg-cheese mixture on top.
5. Bake for 40 minutes at 2500C.

A quick-to-prepare dish for weight loss - vegetable stew, 64 kcal per serving. For this, prepare in advance:

• tomatoes – 2 pcs.;
• eggplant – 1 pc.;
• green pepper – 1 pc.;
• onion- 1 PC.;
• garlic - 2 teeth.

What to do to make your dietary dish happy:

1. Pour boiling water over the tomatoes, remove the skins and finely chop.
2. Cut the eggplant into large pieces, remove the seeds from the pepper, and cut it into strips. Finely chop 1 onion.
3. Fry the onion, add chopped garlic, tomatoes, simmer for 10 minutes, add the rest of the vegetables.
4. Add salt and sugar, simmer for 10 minutes, add herbs, leave the stew to simmer for another 5 minutes.

Chicken

Diet casserole is a dish containing 116 kcal. You need:

• chicken meat (preferably breast) – 300 g;
• cauliflower and green beans – 400g each;
• sweet onions – 1 pc.;
• carrot – 1 pc.;
• eggs – 3 pcs.;
• cream (10-15%) – 200 ml;
• cheese – 150 g;
• dill - 2 sprigs.

In what order should you make the dish:

1. Boil the chicken in salted water and chop.
2. Add cauliflower and beans to the broth and cook for 5-7 minutes. Take out the vegetables, put them in a blender, and puree.
3. Sauté onions and carrots.
4. Mix cream, eggs, grated cheese.
5. Mix everything, add finely chopped dill.
6. Distribute the mixture in a baking tray, having previously greased its bottom with oil and add a little salt. Bake for 40 minutes.

Recipes for weight loss

Low-calorie dishes for weight loss (diet) are a vast area of ​​​​cooking, but if you’re not used to it, it may seem that their choice is small. To prepare a new and unusual diet lunch for weight loss every day or low calorie dinner, use proven recipes for losing weight. Based on several dietary recipes for losing weight at home, you can think through a balanced diet for every day.

Breakfast for those losing weight

Healthy lunch

	Ingredients	How to cook	Kcal per 100 g
Pink salmon with vegetables	Pink salmon (use fillet) – 1 kg. White salad onion – 2 pcs. Carrot – 1 pc. Low-fat cheese – 100 g. Yogurt (natural) 1.5% – 250 ml. Soy sauce – 50 ml. Lemon juice – 1 tbsp. l.	Cut the fish into pieces (no thicker than 2 cm), add a little salt and sprinkle with pepper. Place in a mold that is lightly greased with oil (with a brush), then sprinkle with citrus juice. Fry onions and carrots, cut into rings. Pour in the yogurt, followed by soy sauce, mix all. Boil. Pour the sauce over the fish and sprinkle with finely grated cheese on top. Bake for 25 minutes at 220.

Diet dinner

	Ingredients	How to cook	Kcal per 100 g
Diet soup with shrimp and rice	Shrimp – 300 g. Rice – 50 g. Tomatoes – 2 pcs. Garlic, cilantro, bay leaf - to taste.	Roughly chop the tomatoes, grate or finely chop the garlic with a sharp knife. Place the vegetables in a saucepan with a thick bottom and add water (liter). Bring to a boil, season with bay leaves. Fry the onion. Add onion to the soup, add 50 g of rice, cook for 15 minutes. Add cilantro to the soup and remove from heat. Place separately boiled shrimp on a plate and combine with broth.

Don't forget: the calorie content of even the lightest dietary food can be significantly increased if you eat a lot of white bread or season your dishes with mayonnaise and store-bought sauces. When planning your diet, you should adjust your eating habits by limiting flour, sweets and other high-calorie foods. Otherwise, weight will not decrease, since the amount of calories consumed will only seem small.

Healthy eating and following the rules for losing weight is a policy modern people striving for longevity and happiness. Problems begin when the question really arises: what to eat, how to prepare food, from what and on the basis of what biochemical laws?

We offer you several recipes that you can use as a basis. Having understood the essence, act in the spirit of experiment - replace ingredients, get creative. Main:

• salt to a minimum (and it is best if it is sea salt - a few pieces, and not excessive salting of the food being prepared);
• replace sugar with honey or very sweet dried fruits (figs, dried apricots, raisins);
• forget the word “fried”;
• forget about smoked meats (they hinder the liver’s functioning and slow down metabolism);
• forget about GMOs and other substitutes (they accumulate in the form of waste and toxins and clog blood vessels);
• more water and liquids;
• in a special place of honor are fruits and vegetables rich in fiber;
• Proteins are required to be consumed, but boiled or steamed;
• a varied assortment is welcome;
• systematic nutrition;
• small portion sizes.

Also don't forget about your daily calorie count. Their consumption should be less than their consumption.

Here's how to figure out the numbers (this method is popular and works well):

Paragraph	Parameter	Example	Action	Calculation
1	Height, cm	168	Multiply by 1.8: 168x1.8	302,4
2	Weight, kg	75	Multiply by 9.6: 75x9.6	720
3	Age, years	32	Multiply by 4.7: 32x4.7	150,4
4	Results from items 1 and 2	-	Add: 302.4+720	1022,4
5	To the result from point 4	-	Add the number 655: 1022.4+655	1677,4
6	From point 5	-	Subtract item 3: 1677.4-150.4	1527 kcal

This means that at the age of 32 years with a height of 168 cm and a weight of 75 kg, it is enough to consume 1527 kilocalories to lose weight.

Ideal for breakfast. Replacing the sweet “additive” with vegetables, it is successfully used as lunch side dishes. Please note that white varieties of rice cook faster, unpeeled (brown, gray) longer. Determine the amount of water by personal experience, taking this recipe as a basis and starting with it.

Components:

• dried apricots, prunes, raisins, nuts - only 75 g of mixture;
• vegetable oil (sunflower or olive) – 1 tbsp. l.;
• 1 glass of cereal;
• 2 glasses of water.

Procedure:

• water boils;
• Pour pre-washed and dried rice into water and stir;
• bring to a boil, reduce heat;
• cover with a lid, leave a small gap;
• cook for 10-20 minutes (depending on the type of rice);
• when the water boils, add vegetable oil to the water - this will improve the quality of cooking, protect against burning, and add piquancy;
• add salt after the water has boiled after adding the rice (remember, add minimal salt).

Serving and decoration:

• chop dried fruits, decorate the finished dish, and mix if desired;
• wash it down with any tea, cocoa, fruit drink, chicory;
• goes well with grated cheese.

Buckwheat porridge with mushroom broth

People who are passionate about the topic of weight loss will enthusiastically welcome any interpretation of this dish - a vegetable broth is no worse than a mushroom one. Substitute and make sure it's just as delicious! It’s just that mushrooms are closer to meat (in taste and in the set of microelements), and vegetables are “lighter” in taste and very specific (for example, sweet carrots and Brussels sprouts or sharp-tasting celery root with garlic).

Components:

• whole buckwheat – 1 cup;
• water – 1.75 cups;
• minimal salt to taste;
• fresh champignons or oyster mushrooms 150 g (dry white mushrooms, boletus mushrooms, honey mushrooms - 45 g);
• olive oil – 2 tbsp. l.

Procedure:

• Sort the grains in advance, rinse and dry;
• Finely chop fresh mushrooms;
• soak dried mushrooms for up to 5-6 hours before preparing the porridge;
• bring water to a boil;
• put the mushrooms in it and cook under the lid until tender over low heat (dried ones cook for 1.5-2 hours, and fresh ones for 35-50 minutes);
• Select mushrooms using a slotted spoon and place in a small salad bowl;
• add buckwheat and bring to a boil;
• at this point add salt and reduce heat as much as possible;
• buckwheat is cooked for 10-15 minutes (depending on the method of processing the crop and the variety);
• Remove from heat if you don’t like overcooked porridge.

Serving and decoration:

• Pour oil over hot porridge and stir quickly;
• place boiled mushrooms in the middle;
• decorate with greenery of your choice.

The dish goes well with olives, green peas, capers, with vegetable salads of cucumbers, bell peppers, and onions.

Steamed poultry

Turkey and white meat chicken are healthy because they do not contain cholesterol. Before cooking, remove the skin (if it was not removed at the factory when sent for sale). The meat must be completely defrosted, otherwise the inner layers of meat risk being left without heat treatment.

Components:

• 300 g meat;
• 3 glasses of water.

Procedure:

• container with a perforated stand (bottom width at least 20 centimeters);
• pan lid;
• A little vegetable oil for greasing the stand (1 tbsp will be enough);
• grease the stand with oil and place pieces of meat on it (do not make them too thick);
• as soon as boiling begins and steam begins to appear, cover the container with a lid;
• do not reduce the temperature below 100 degrees, otherwise there will be no steam;
• the process requires 45-60 minutes;
• During this time, turn the pieces over 3-4 times, at the same time looking closely at them to see if they are ready (pierce them with a fork to see what kind of juice comes out - “boiled” or “raw”).

Serving and decoration:

Baking fish in foil is quite simple if you master the technology. This idea will help you diversify your “weight loss” menu by periodically changing the types of fish.

Components:

• 450 g fish meat;
• medium-sized lemon – 1 pc.;
• a bunch of garden herbs (dill, parsley);
• salt is not required, because baked fish has a fairly rich taste and aroma;
• onions - optional (a couple of medium-sized onions);
• water – 0.5 cups.

Procedure:

• Carefully spread a continuous sheet of foil on the bottom of the oven tray (if the width of the material is not enough, use two small pans instead of one sheet);
• there should be no holes in the foil - otherwise the fish juice will leak out and dry out, and the fish will not be as appetizing as we would like;
• Wrap the fish pieces tightly in a separate piece of foil;
• if desired, place onion rings on top;
• place on a baking sheet or bottom of a frying pan;
• turn on the oven at 170-190 degrees, after 20 minutes increase to 220-230;
• After the allotted time (see above about cooking times), check the result;
• sometimes the fish dries out inside because... moisture evaporates through small holes in the foil - sprinkle it with water, wrap the foil even more tightly and bake until juicy.

Serving and decoration:

• garnish the fish with thin lemon rings; if they sit on the product for a few minutes, an interesting sourness will appear;
• the fish goes well with boiled rice, baked potatoes, and stewed carrots.

Hearty dietary borscht

Components:

• beets 100 g;
• white cabbage 250 g;
• onion 75 g;
• carrots 100 g;
• potatoes 250 g;
• fresh or dried chopped greens;
• red bell pepper 1 PC.;
• water 2.5 liters – boiled, hot;
• beans or beans (75 g dried);
• garlic – 2 cloves;
• bay leaf – 1 pc.;
• vegetable oil – 4 tbsp. l.

Procedure:

• soak legumes (beans, beans, or a mixture of both) for several hours in a separate container;
• cook the beans in a separate amount of water until almost done;
• Stew the beets in vegetable oil until half cooked;
• add finely chopped onion;
• After 5-7 minutes, add grated carrots and red bell pepper;
• when the vegetable mixture has acquired a homogeneous appearance, pour the prepared boiling water over it;
• Place shredded cabbage, diced potatoes and boiled legumes here;
• when the water boils, stir the brew thoroughly, turn the heat to moderate and cover with a lid;
• cook for 40-50 minutes, taste the cabbage and potatoes for doneness;
• Before turning off, season with grated garlic and add a bay leaf.

Serving and decoration:

• garnish the borscht with chopped herbs;
• satiety was achieved due to legumes and vegetable oil (despite the absence of meat);
• This dish is no less tasty cold, not just hot.

A large amount of vegetables guarantees good intestinal function and easy digestion.

Video - 5 recipes for proper and healthy eating

The main question that interests many women is what is proper nutrition? If we talk in simple language- This is a balanced food that helps the body function efficiently.

Proper food is products that include all the necessary vitamins and microelements. They help the body replenish energy, maintain health and promote weight loss.

Basics of proper nutrition for weight loss

There are many dietary menus for weight loss, which are based on proper nutrition.

The process of losing weight at home is a stressful period. That's why the body needs to replenish all useful substances, which are lost along with kilograms. And before changing your diet, it is important to calculate your body mass index.

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You cannot limit yourself to one type of diet. Proper nutrition includes yourself a great variety healthy recipes and weight loss products.

The basics of proper nutrition for weight loss at home:

• Diet variety. You can select products to suit your taste and enrich the menu with them;
• Avoiding starvation and overeating;
• Freshness of products. Fresh fruits and vegetables contain a lot of fiber. They help improve metabolism and contain the necessary amount of vitamins;
• Food compatibility. Some foods should not be consumed in one meal. They can negatively affect the body collectively;
• Calorie calculation - This is the most important factor in the weight loss process. You need to choose a daily norm and follow it.
• Drinking the required amount of fluid. Water is the main product of proper nutrition. The more water you drink per day, the better.

Where to begin?

Making certain changes to a woman’s usual lifestyle is not an easy task. Especially when it comes to food.

In the modern world, the cult of food is widely developed. To start losing weight with proper nutrition, it is important not to give in to temptations. A woman needs to eat healthy and nutritious food.

1. The first thing you need to do when losing weight is to create a menu per day/week/month.
2. Further, create a daily meal schedule. It is best to divide it into 5 techniques.
3. It is important to schedule the menu for each day by the hour.
4. To switch to proper nutrition for weight loss at home, gradualness is important. Need to smoothly remove from the usual menu food that contains simple carbohydrates . These are sweets, baked goods, fried, smoked and other unhealthy foods.

The right transition to proper nutrition

Knowing how to switch to proper nutrition for weight loss at home, you can improve your health and get rid of extra pounds.

To protect herself from breakdowns, a woman needs Avoid a sudden transition to a new diet. It is necessary to gradually remove harmful products, replacing them with healthy ones.

Important avoid starvation when losing weight. The body should always be full, otherwise overeating cannot be avoided.

What should the diet be like?

A proper diet for weight loss every day should contain a full complex of proteins, fats and carbohydrates. They will be well absorbed in the body and enrich it with vitamins and nutrients.

How to properly create a diet for weight loss? — The right diet should include 5 meals, For example:

1. Breakfast. Oatmeal or buckwheat porridge with water, without sugar or salt. You can add fruits, berries or nuts;
2. Snack - yogurt, fruit or vegetable;
3. Lunch - light soup or main course - vegetables with lean meat;
4. Snack - only vegetables or unsweetened yogurt;
5. Dinner - more fiber - vegetables and fish; maybe a piece of chicken.

Such a balanced diet and balanced menu will fill the body with all the necessary substances and begin to promote weight loss.

Don't forget about water while losing weight. You need to consume 2 liters clean water in a day.

Grocery list

List of foods for proper nutrition and losing weight should be enriched with the necessary supply of nutrients.

Food products must contain slow carbohydrates, proteins and fatty acids.

For food products that contain “slow” fats, include:

• olive, corn and sunflower oil;
• varieties of nuts (sunflower seeds and others);
• avocado;
• dark chocolate with maximum cocoa content.

A large number of squirrel contained in:

• lean meat;
• eggs without yolk;
• fish and seafood;
• cheese products, up to 30% fat content;
• dairy products with minimal fat content.

Amount of slow carbohydrates that are not reflected in weight can be found in:

• cereals (buckwheat, rice, oatmeal and millet);
• durum pasta;
• Bran-based bread, without yeast;
• baked potatoes without oil and salt.

List healthy products food is very varied. This allows you to significantly enrich the menu and make it not only healthy, but also tasty.

Proper nutrition for weight loss at home for women over 30 should include foods rich in calcium. It is after 30 years that there is a significant decrease in this substance in the body.

Proper nutrition at home involves exclusion from a woman’s diet of alcohol and coffee drinks.

When losing weight, eating canned foods, smoked meats and Foods high in cholesterol are prohibited.

You should include as many vegetables and fruits as possible in your weight loss menu. to resume metabolism and stabilize the vitamin balance in the body.

Proper nutrition for weight loss at home for women over 40 depends on individual characteristics.

At this age, metabolism slows down due to hormonal changes. A complete transition to proper nutrition improves health and promotes weight loss.

Food should contain a low amount of calories, but at the same time be as healthy as possible.

The menu for weight loss should include foods that speed up metabolism and improve digestion:

• dairy products;
• lean meats/fish;
• cereals;
• vegetables fruits;
• greenery;
• seafood, etc.

Menu and diet for the week

To create a menu for a week for weight loss, you need to determine your taste preferences. It is important to take into account the compatibility of products and separate them by day. For example, one day - chicken, the second - fish.

Calculate your daily intake of essential substances and kcal. The amount of proteins, fats and carbohydrates for each day is:

• 50% - carbohydrates;
• 30% - proteins;
• 20% - fats.

Snacks should be light to slightly muffle the feeling of hunger while losing weight.

According to the proper nutrition plan The main diet should consist of vegetables and fruits. It is better to consume all high-calorie foods in the first half of the day, without exceeding the daily calorie intake.

So, the weekly menu for proper nutrition while losing weight:

1. Breakfast: rice porridge with pumpkin;
2. Snack: low-fat cottage cheese;
3. Lunch: low-fat soup; baked salmon with vegetables;
4. Snack: 1 large apple;
5. Dinner: vegetable salad and boiled brisket.

1. oatmeal porridge and a slice of hard cheese;
2. dried fruits;
3. vegetable soup, boiled buckwheat and baked lean fish;
4. low-fat yogurt;
5. cottage cheese casserole and green tea.

1. low-fat cottage cheese and 1 egg;
2. 1 banana;
3. puree soup, rice porridge and baked fish;
4. 2 apples;
5. boiled brisket with vegetables;

1. omelette with vegetables;
2. a handful of nuts;
3. vegetable soup, mashed potatoes with steamed cutlet;
4. kefir;
5. vegetable salad and 120 g of steamed fish.

1. Buckwheat porridge with milk and 1 egg;
2. fruits;
3. Vegetable soup, buckwheat porridge, boiled brisket;
4. 1 low-fat yogurt;
5. Fresh vegetable salad, steamed fish.

1. low-fat cottage cheese and 1 egg;
2. 1 banana;
3. vegetable soup, vegetables and steamed brisket;
4. dried fruits;
5. baked fish and rice with vegetables.

1. oatmeal porridge, 2 cheesecakes;
2. 1 banana;
3. cream soup, buckwheat with lean fish;
4. low-fat cottage cheese;
5. salad of fresh vegetables and brisket.

Planning a weekly menu for weight loss, it is important to take into account the physical or mental stress on the body during the day.

Monthly program

A healthy nutrition program for losing weight for a month includes the following:

• fractional meals;
• product compatibility;
• distribution of proteins, fats and carbohydrates;
• consumption of low-calorie foods;
• predominance of fiber;
• ban on salt and sugar;
• regular consumption of clean water;
• ban on flour, fatty, smoked foods;

The main point of this weight loss program is caloric balance. It is important to keep your caloric intake consistent throughout the month. Calorie expenditure should be greater than intake.

Best Recipes

Proper nutrition and menus for every day include recipes for delicious and healthy dishes.

A simple recipe based on proper nutrition - casserole of chicken fillet and vegetables.

To prepare the casserole you will need:

• carrots (1 medium size);
• chicken fillet (200 grams);
• cauliflower and broccoli (250 grams each);
• Cherry tomatoes (ordinary ones are also possible);
• parsley;
• 30 g parmesan.

For the sauce:

• chicken broth (150 ml);
• seasonings - pepper, nutmeg;
• hard cheese;
• flour;
• milk or low-fat cream;
• 2 yolks.

Cooking method:

Wash the cabbage and divide into inflorescences, boil until half cooked. Add broth, cream, seasonings to the cabbage water and cook for 5 minutes, stirring the sauce constantly. Beat the yolks and add to the sauce, then leave in a water bath until thickened.

Grease a casserole dish with oil and add boiled chicken, cabbage and carrots. Pour over the sauce. Add tomatoes and sprinkle with cheese. Bake for 15 minutes until a cheese crust forms.

So simple and delicious recipe ideal for lunch or dinner.

Breakfast recipes

Everyone knows that the best time to eat is breakfast. It is after waking up that the body is able to quickly absorb the food entering it. For proper functioning of all organs, it is important to start every morning with a glass of clean water at room temperature.

The menu includes a full breakfast that can enrich the body with the necessary energy.

Breakfast recipes that are good for health and weight loss include the following:

Vegetable frittata

Ingredients:

• chicken eggs;
• parmesan (optional);
• broccoli;
• Bulgarian pepper;
• pastel;
• tomatoes;
• greenery;
• leek;
• olive or vegetable oil (vegetable composition can be changed).

Cooking method:

Let's take a bowl. Beat 4-5 eggs in it. We cut vegetables of the same size. Take a frying pan, pour oil and heat it. Next, pour well-mixed eggs into it, add the vegetable mixture and herbs. Sprinkle all this with cheese if desired. Place in a preheated oven for 8-10 minutes.

Cottage cheese casserole for weight loss

Ingredients:

• cottage cheese - 250 gr;
• milk - 100 ml;
• eggs - 2 pcs;
• vanilla
• butter (for greasing the mold).

Cooking method:

Beat cottage cheese, milk, sugar, vanilla and yolks with a blender. We turn everything into a homogeneous mass. Next, beat 2 egg whites separately until fluffy. And we add all this to the curd mass. Mix. Place in a greased form. Bake for 30-35 minutes at a temperature of 160-170 degrees.

Rice porridge with pumpkin

Ingredients:

• rice - 200 gr;
• water;
• pumpkin:
• milk.

Cooking method:

Clean the pumpkin and cut into cubes. Place in a saucepan. Add milk, rice and a little sugar. Cook the porridge until the rice is ready.

During breakfast, it is better to refrain from coffee or tea, and if possible, do not drink food.

Healthy lunch

Lunch, with proper nutrition, should be complete and healthy. For normal operation digestive system soups must be consumed. When losing weight, it is important to avoid fried foods. It is better to boil, stew, bake or steam it.

Broccoli and spinach soup

Ingredients:

• broccoli - 500 g (fresh/frozen);
• 2 bunches of spinach;
• 2 small onions;
• vegetable broth;
• low-fat cream - 200 g;
• salt, spices.

Cooking method:

Boil broccoli (frozen - 30 minutes, fresh - 15 minutes). Do not pour out the broth. Chop the onion and finely chop the spinach. After the broth has cooked, remove the broccoli from it. Take a bowl, put chopped onion, spinach and boiled broccoli in it. Grind everything with a blender until a homogeneous consistency is formed. Add all this to the broth, add cream to it and put on fire.

Bring the soup to a boil over low heat. Add spices. After this, cook for another 5 minutes and turn off. The soup is ready!

Fish baked in the oven

Ingredients:

• salmon/carp;
• lemon;
• parsley;
• 2 tbsp olive oil;
• onion - 1 piece;
• spices.

Cooking method:

We clean the fish. Salt and pepper it to taste. Cut the lemon into 2 halves. Squeeze out the juice from one part, cut the second into slices. Mix lemon juice with parsley olive oil.

Next, take a baking sheet and line it with baking paper. We put fish on it. Place lemon slices in the abdominal part (you can use a sprig of rosemary/mint). Sprinkle all this with oil (with parsley and lemon juice). Place the onions in a circle. Place in the oven (preheated to 180 degrees). Bake for 30 minutes.

Steamed cutlets for weight loss

Ingredients:

• chicken fillet - 500 g;
• white bread - 2.5 slices;
• milk - 1/3 tbsp;
• onion - 1 piece;
• 1 egg;
• salt pepper.

Cooking method:

Take bread and soak it in milk. Chop the fillet in a blender (you can also use a meat grinder). We cut the onion and also add it to the blender. Next, beat the egg and add salt. You can add herbs and garlic. Mix all this and make cutlets. Next, put them in a double boiler for half an hour.

What can you eat for dinner?

Dinner recipes with proper nutrition for weight loss are varied. Dinner should be light and high in fiber. Slow carbohydrates best left off the menu.

Side dishes can be an excellent dinner option for weight loss:

• all types of cabbage;
• zucchini, eggplant, potatoes, peppers;
• cereals;
• hard pasta.

TO vegetable dishes You can add animal protein in the form of:

• fish;
• lean meat;
• cottage cheese;
• legumes

Baked salmon

Ingredients:

• 1 salmon steak;
• salt, pepper, dry basil.

Cooking method:

Salt the salmon steak and place it in the refrigerator for 20 minutes. After that, take it out, pepper it, add basil. Next, the fish must be wrapped in foil, sprinkled with olive oil and placed in a preheated oven for 25 minutes.

After 25 minutes, if you make a small hole in the foil and leave the fish for a few more minutes, you can achieve golden crust.

Rice with vegetables for proper nutrition and weight loss

Ingredients:

• 1 bell pepper;
• greenery;
• 1 onion;
• carrots - 1 piece;
• salt, spices (pepper, turmeric);
• canned corn (or green peas).

Cooking method:

Boil the rice (it should be crumbly). Next, cut the onion into cubes. Place it in a frying pan with oil and simmer for 4-5 minutes. Add grated carrots and chopped pepper. Simmer until half cooked.

After this, add boiled rice and peas (corn). Simmer for 5-7 minutes. Salt, pepper, sprinkle with turmeric and simmer for another 5 minutes. After this, the rice is ready to eat.

Such recipes for healthy eating not only promote weight loss, but also improve digestion.

Proper snacks

Snacking while eating healthy is especially important for weight loss. To achieve the desired result, it is important to be full all the time, but not to overeat.

Snacking helps replenish energy and efficient work brain, so it should be light, healthy and satisfying.

Ideal for a light snack while losing weight:

• fresh fruits/vegetables;
• unsweetened yogurt or kefir;
• low-fat cottage cheese;
• dried fruits;
• a handful of nuts (pistachios, cashews, hazelnuts, etc.);
• bars made from natural ingredients (dried fruits, varnishes, etc.);
• quality dark chocolate and green tea.

What could be the results?

Maintaining proper nutrition and being active physical exercise will allow you to achieve effective weight loss.

A healthy diet when losing weight and a balanced menu can rejuvenate a woman’s body, making her slim and attractive.

The results of people who have managed to lose weight on proper nutrition are simply stunning.

So, the results of losing weight with proper nutrition - “before” and “after” photos:

Salads for weight loss and their recipes for every day useful and necessary.

But why limit yourself to just greens, if everyone has the opportunity to pamper themselves with delicious, and most importantly, varied dishes every day!

Over time, food for weight loss and healthy recipes for every day become key in our lives.

During the period of restrictions, we think about it quite often, we even look through all sorts of public pages with delicious photographs with the same fervor with which we used to dream about branded accessories or unique gadgets.

Life Reactor has found for you not just tempting pictures, but delicious dishes that you can absolutely prepare yourself without significant loss of time.

Dietary dishes for weight loss for every day: incredibly tender soups

Liquid healthy recipes for every day for weight loss pleasantly warm and fill with energy.

In addition, food in this form is much easier to digest. Do not deny yourself a delicious lunch even during the sublimation period.

Soup "Cheese paradise"

1. Processed cheese - 2 pcs.
2. Carrots - 1 pc.
3. Potatoes - 3–4 pcs.
4. Greenery
5. Onion - 1 head
6. Spices
7. Olive oil

Pre-heat the water and start frying: chop the carrots and onions in the usual way and fry with oil.

When halfway done, add finely chopped potatoes, your favorite spices and 50 grams of water to the pan. Lastly, add the chopped cheese and herbs.

Mix thoroughly until the consistency is even and let sit thoroughly. This dietary recipe designed for weight loss every day weeks, children love him very much.

Soup “Tomato Fat Burner”

1. Tomato - 6 pcs.
2. Carrots - half a whole
3. Greenery
4. Celery root - 1 pc.
5. Onion - 1 head
6. Oil
7. Spices

Soup with tomatoes

They are easy and also make a great weeknight meal. Pay attention to detail, and you won't have to suffer even a day from the restrictions of fasting periods.

Salad "Sunny"

1. Pineapple (fresh) - 5 pieces
2. Chinese cabbage - small head
3. Homemade yogurt - 4 tbsp. l.
4. Corn (canned) - half a jar
5. Garlic - 1 clove
6. Lemon juice
7. Spices

Chop the prepared cabbage and pineapple. Drain the juice and add the corn here.

In a separate bowl, mix crushed garlic and homemade yogurt. Add seasonings and juice.

All these recipes for weight loss you'll want to cook for each eating, because it’s tasty and takes little time.

Which is irreplaceable in the modern rhythm of life.

Fried Cheese Salad

1. Adyghe cheese - 200 gr.
2. Salad (leaves) - 150 gr.
3. Tomatoes (small) - 150 gr.
4. Dijon mustard - 1 tsp.
5. Shrimp (peeled) - 150 gr.
6. Olive oil
7. Spices
8. Lemon

Cheese plays a key role here, so deal with it first.

Cut it into small pieces and lightly fry on both sides. Chop the salad into small pieces, don’t bother, and tear everything up with your hands.

Place layer after layer on top: seafood, tomatoes, Adyghe cheese. Dressing: a mixture of oil, salt, mustard, lemon juice.

Salad "Slim"

1. Apple - 2 pcs.
2. Homemade sourdough - 4 tbsp. l.
3. Orange - 1 pc.
4. Cinnamon
5. Carrots - 1 pc.
6. Nuts, raisins (optional)

Grate the carrots and apple on a coarse grater, and cut the orange into small cubes.

Season all this beauty with cinnamon, honey, nuts or raisins. Pour in the starter.

Beet salad

1. Rice - 150 gr.
2. Beets - 300–400 gr.
3. Greek yogurt - 3–5 tbsp. l.
4. Zucchini - 1 pc.
5. Oil (hemp or olive)
6. Spices

Boil the rice in slightly salted water, it will yield about 200 grams. Season with oil.

Do the same with the beets, grate and add yogurt.

Blanch thin strips of zucchini in boiling water, but cool them immediately afterwards to prevent the color from fading. Place the bottom layer of beets, carefully tamping the rice on top.

Apple salad

1. Juicy apple - 1–2 pcs.
2. Sweet pepper - 2 medium pcs.
3. Sourdough - 4 tbsp. l. (without slide)
4. Carrots - 2 pcs.
5. Dill

Peel the apple from all excess, cut into cubes. Grate the carrots, chop the pepper and dill. Pour yoghurt over everything.

Advice: eat foods with a low GI (glycemic index), the weight loss effect will be better. Apples, beets, and cabbage are ideal.

Lenten dishes: losing weight at double speed

Do you think they can't be truly delicious? You are wrong!

These are the “cleanest” food products, prepared without a drop of excess fat.

Stuffed peppers "Vegetable"

1. Carrots - 1 pc.
2. Red cabbage - 150 gr.
3. Tomato - 1 pc.
4. Bell pepper - 4 pcs.
5. Garlic - 2–4 cloves
6. Dill, basil, celery - a couple of sprigs
7. White cabbage - 200 gr.
8. Seasonings - to taste

Wash, peel the pepper, cut in half. Chop two types of cabbage, carrots, one clove of garlic, salt and twigs, then stuff the pepper with the mixture.

For the sauce, grind the tomato, the rest of the garlic, salt, oil, and spices. Mix everything well.

Place the prepared peppers and pour over the sauce.

Baked carrots with lime zest

1. Carrots (young) - 550 gr.
2. Lime zest - from 2 pcs.
3. Garlic - 7 cloves
4. Oil
5. Sea salt
6. Black pepper
7. Chili powder

Mix raw carrots with garlic, oil and seasonings. Line the container with parchment and lay out the vegetables.

Bake until golden brown at 200°C. Then sprinkle with lime juice.

Stuffed mushrooms

1. Brown rice - 3 tbsp. l.
2. Champignons - 14 pcs.
3. Sweet pepper - 1 small
4. Onion - half a head
5. Sunflower oil
6. Spices

Remove the stem from each mushroom and fry in a frying pan with oil on both sides.

Dip the resulting mixture with a paper towel. Excess water should drain. Chop mushroom legs, onion, pepper and fry.

Cook the rice and add it to the mixture, stir and stuff the champignons.

1. Onion - 1 pc.
2. Mushrooms - 150 gr.
3. Chickpeas (dry) - a little more than a cup
4. Greenery
5. Spices

Soak the legumes in the evening and boil them in the morning. Peel the onions and mushrooms and fry with spices until golden brown.

Add chopped herbs and chickpeas.

Citrus-almond salad "Rostock"

1. Grapefruit - half a large one
2. Orange - one fruit
3. Wheatgrass juice - half a glass
4. Orange juice - half a glass
5. Almonds - a handful of petals

Grind grapefruit and orange. Place the wheat sprouts in a blender and blend. Mix everything, sprinkle with almonds.

Tip: Always boil chickpeas in several waters. It will have a pleasant aftertaste.

Desserts: small joys without extra centimeters in the waist

It’s impossible to completely give up delicious food! There is nothing wrong with a slight addiction to sweets; the main thing is to keep your inner “dragon” in check, giving preference exclusively to natural dishes.

Ice cream "Low calorie"

1. Cottage cheese (1%) - 70 gr.
2. Fresh banana - 150 gr.
3. Raisins - 15 gr.
4. Kefir (1%) - 140 gr.
5. Berries
6. Dried apricots
7. Berries
8. Cocoa

Beat everything with a mixer until the same consistency, place in molds and place in the freezer until completely frozen (about 4 hours).

Do not leave it overnight, the fruit may freeze and lose its beneficial features and taste.

Diet chocolate cheesecake

1. Milk 1% - 100 gr.
2. Gelatin or agar-agar - 15 gr.
3. Cottage cheese (low-fat) - 350–400 gr.
4. Cocoa - 50 gr.
5. Honey - 20 gr.

Soak the gelatin in water for forty minutes, then drain the remaining liquid and leave on low heat.

Add all the remaining ingredients here, beat with a blender, put into molds and put in the refrigerator.

After hardening, you can eat!

Banana fritters

1. Milk - 50 gr.
2. Banana - 3 pcs.
3. Oatmeal - 100 gr.
4. Salt - a pinch
5. Oil - a few drops

Banana pancakes are prepared with virtually no flour

Combine milk, bananas, flour and beat everything thoroughly until smooth. Add some salt.

You will get a “sour cream” consistency. Fry the pancakes in the usual way in a frying pan with a drop of oil.

Candies "Raffaello"

1. Cottage cheese (low fat) - 200–250 gr.
2. Almonds - 15–20 pcs.
3. Honey - 3 tbsp. l.
4. coconut flakes

Mix honey and low-fat cottage cheese together. Form into balls and place a nut inside each one.

After this, roll the candies in coconut flakes. Let cool for about 2 hours.

Candies “Incredible prunes”

1. Dark chocolate - 180 gr.
2. Prunes (choose harder ones) - 10 pcs.
3. Walnuts - 70 gr.
4. Lemon - half
5. Raisins - 50 gr.

Don't be put off by these high-calorie ingredients. This sweetness is very satisfying and you simply won’t be able to eat more than two candies.

They are very useful and completely satisfy the craving for such products.

Wash the prunes. Carefully open each one and place on a flat surface. In a blender, combine nuts, lemon zest, and raisins. Prunes are stuffed with the mixture.

Melt the dark chocolate, dip each prune in it and place in a cool place for a few hours.

Tip: Do you have a huge sweet tooth? Replace cakes with dried fruits and your figure will thank you!

We present a proper nutrition menu for every day for weight loss with recipes! This menu and recipes will help you lose weight and eat right every day without any problems!

There are more and more enemies of diets among professional nutritionists. Many experts are convinced that in order to bring your body into the required condition, it is not at all necessary to torment your body with diets or grueling mono-diets. It is necessary to influence not the symptom of the problem, but its cause. And in 90% of cases the reason is the same - incorrect lifestyle and diet!

Trying to reset overweight Without professional support, many people, especially women, develop chronic diseases of internal organs. Agree, this price is too high and not worth it slim figure. This doesn't mean at all that beautiful figure It shouldn’t be, quite the opposite, but there should be a rational and thoughtful approach to everything!

Principles of healthy eating

Following the principles healthy image life and healthy eating, you can not only achieve the desired result, but also, most importantly, maintain your health! Of course, the result will not be quick, but, as they say, patience and work will grind everything down!

You should not expect that the extra pounds accumulated over several months, or even years, will go away in a couple of days. Know that if someone promises you instant results, they are simply deceiving you, or they are putting your health at serious risk. Whether you need it or not - decide for yourself! In order not to expose your body to severe stress, you should gradually change your diet and lifestyle! Only by following the principles of proper nutrition can you painlessly normalize your metabolic processes and easily get your figure into the desired shape!

Let's look at the basic principles of proper nutrition:

• Fractional meals. You shouldn’t overeat in one sitting, it’s better to eat less, but more often!
• Mandatory breakfast. Forget about drinking a cup of coffee on an empty stomach. Breakfast is one of the most important meals of the entire day!
• Give dinner to the enemy. There's no need to give it away at all. A light dinner 3 hours before bedtime is ideal.
• Water is our everything. 1.5 - 2 liters of water is exactly how much a healthy person should drink every day.
• Sweets only for dessert. A sweet snack is the most useless, and even harmful, meal. Reduce your intake of sugar and fast carbohydrates to a minimum.
• Remove from your diet fried fatty foods, minimize the consumption of alcohol and salt.
• More fiber. It is found in large quantities in vegetables and fruits.
• Don't drink while eating. Are you used to drinking tea with your food? It's time to get rid of this habit! Drinking is allowed only 15-20 minutes after eating.
• Chew your food thoroughly. Do not swallow chunks of food, this will not only complicate the digestion process, but can also lead to oversaturation. The feeling of fullness comes some time after eating food, so never rush while eating.

At first glance, it seems that there are a lot of restrictions here, and at the same time you need to follow a bunch of rules. Habit will do the trick! Remember that the main thing is to start. You don’t have to start following everything at once if it’s difficult for you. Move from point to point, moving it from the “rule” category to the “habit” category.

By following these principles of healthy eating, you will normalize your digestive and metabolic processes, tone your body, and fill it with strength. In addition, proper nutrition is the most important key to losing weight without harm to your health!

Proper nutrition menu for weight loss

We present to you a menu of proper nutrition for weight loss for every day. The diet can be very flexible and change according to your preferences and tastes. In addition, if you wish, you can create 2-3 similar menus for yourself to alternate between them. This will help you diversify your diet so that the food, so to speak, does not become boring.

	Breakfast	Lunch	Dinner	Afternoon snack	Dinner
Monday	A glass of buckwheat porridge, 1 hard-boiled egg, carrot salad with olive oil.	Apple	Boiled beef or chicken breast 150 g, fresh cabbage or broccoli salad.	A portion of dried fruits with tea, or an apple.	Stewed vegetables, steamed beef cutlet, a glass of kefir.
Tuesday	Oatmeal porridge 200 g, traditional with water or skim milk, berries.	Favorite fruit or beet salad with bread.	Steamed fish - 100 g. Salad of tomatoes, fresh cabbage and herbs.	Apple or low-fat cottage cheese.	Buckwheat or rice - 100 g. Boiled chicken fillet - 100 g.
Wednesday	Oatmeal	Apple.	Boiled buckwheat without salt - 200 g, chicken fillet	Apple	Steamed fish and vegetables, kefir.
Thursday	Omelette of 2 eggs with onions and herbs. Carrot salad with olive oil.	Apple or grapefruit.	Potato soup with zucchini.	A portion of dried fruits with tea.	Low-fat cottage cheese or pilaf with champignons. Green salad.
Friday	Oatmeal 1 cup.	Favorite fruit.	Low-fat pea soup, 1 stuffed pepper or chicken breast of your choice, 2 diet bread.	Stewed cabbage with vegetables.	Fresh cabbage salad. Low-fat cottage cheese - 100 g. Kefir.
Saturday	Boiled eggs 2 pcs, stewed carrots with apple.	Fresh fruits.	Tuna with vegetables. Mushroom cream soup.	Vegetable salad or a handful of dried fruits with tea.	Stewed White cabbage, cottage cheese or kefir.
Sunday	Pearl barley porridge 1 cup. A handful of nuts or dried fruits.	Fresh fruits.	Turkey or chicken breast, baked in the oven - 200 g. Vegetable soup and fresh vegetable salad.	Skim cheese.	Boiled or steamed fish. 1 glass of kefir.

Depending on your initial weight, or rather its excess volume, you can adjust the portions of this menu. Accordingly, the more you want to lose weight, the smaller the portions should be, but without fanaticism! The body must receive all the necessary vitamins and minerals from your food. You shouldn't risk your health for the sake of the desired numbers on the scales!

What foods can you eat?

What foods should you not eat?

Try to eliminate or minimize your consumption of the following foods:

Principles of nutrition for weight loss

In order to eat not only right, but also to lose weight, you must follow one most important principle - you need to consume fewer calories than you burn. Everything comes from this principle; you need to build your menu from this principle.

If you are used to consuming, say, 3000 kcal per day, without having any physical activity and wonder “where does it come from? excess weight?”, then you just have to look at things objectively. At a minimum, you need to get active and engage physical exercise, bring your diet into line with permitted and prohibited foods, and gradually reduce the number of calories consumed daily.

Don't do this in one day, otherwise it will be a lot of stress for your body! Consistently adjust your diet step by step until you begin to lose excess weight.

Recipes: proper nutrition for weight loss

BOILED CHICKEN FILLET

INGREDIENTS

• Chicken fillet - 200 g;
• Onions - 50 g;
• Carrots - 100 g;
• Salt to taste;
• Greens to taste.

COOKING

1. Rinse the fillets well under cold water;
2. Pour water into a saucepan, add salt, put on fire;
3. Peel the vegetables, place in boiling water along with the chicken fillet;
4. Cook for 10-15 minutes over low heat;
5. Remove the fillet, cut into pieces and serve with vegetables.

BUCKWHEAT CUTLETS

INGREDIENTS

• Buckwheat - 1 cup;
• Low-fat minced meat - 450 g;
• Onion - 2 pcs.;
• Egg - 2 pcs.;
• Creamy horseradish - 2 tbsp;
• Garlic - 1 clove;
• Wheat flour - 3 tbsp;
• Salt to taste;
• Ground black pepper a pinch;
• Sugar a pinch;
• Grapeseed oil for frying;

COOKING

1. Boil buckwheat until crumbly;
2. Grind the lean minced meat through a meat grinder with onions, season with sugar and black pepper. Knead the resulting mass thoroughly;
3. Mix buckwheat porridge and minced meat;
4. Meanwhile, boil the eggs, grate them on a medium grater, finely chop the garlic and dill, mix everything with creamy horseradish. The resulting mass is the filling for the cutlets;
5. Divide the minced meat into portions, form flat cakes into which we put 1 spoon of filling;
6. Make cutlets, roll them in flour;
7. Fry the cutlets in grape seed oil. We do this over low heat on both sides. If necessary, finish cooking in the oven. Bon appetit!

CABBAGE CASSERLE

INGREDIENTS

• White cabbage - 500 g;
• Carrots - 1 pc.;
• Tomatoes - 2 pcs.;
• Processed cheese - 50 g;
• Sour cream - 300 ml;
• Greens - 1 bunch;
• Chicken egg - 4 pcs.;
• Onions - 2 pcs.;
• Allspice - 1 pinch;
• Salt - 1 pinch;

COOKING

1. Wash the cabbage and chop it;
2. Lightly fry the cabbage in a frying pan with oil;
3. Peel the carrots, grate them, and then add them to the cabbage;
4. Peel the onion, chop it finely and add to the pan;
5. We wash the tomatoes and herbs. Cut the vegetables into small pieces and chop the greens. Add ingredients to the pan. We continue to fry.;
6. Beat sour cream, eggs and cheese in a container until smooth;
7. Pour the contents of the pan into a baking dish and pour the resulting sauce. Bake for 20 minutes in the oven at 180 degrees. Bon appetit!

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