Light diet food. Recipes for weight loss for every day. Results of eating dietary dishes

Dietary recipes for weight loss come in handy when you want to eat delicious food without adding extra pounds. They can be used not only by those who strive not to harm their figure, but also by those who simply lead a healthy lifestyle.

If you are losing weight or are being advised to go on a diet, this is not a reason to be sad. Dietary recipes for weight loss will help rejuvenate and heal the body.

In order to dispel the myth about the monotony of dietary nutrition, we present to your attention a whole selection of various dishes that have one common and very significant feature - low calorie content.

Diet recipes for weight loss: breakfast

Breakfast may vary around the world. But they must certainly be light, quick and belong to the “cook at home” category.

Diet shakes are great for a morning snack. In addition, they are an excellent means for losing weight.

Drink kefir 20 minutes before meals. This is an excellent remedy for losing belly fat. According to another version, it is recommended to drink a drink with spices after meals, as it speeds up metabolism.

Using the rule of the golden mean, you can drink some before meals and the rest after. Prepare the cocktail immediately before drinking.

Ingredients:

• 200 gr. low-fat kefir;
• 4 g cinnamon powder;
• 6 g grated ginger;
• 1 g red pepper.

How to make a cocktail with kefir and cinnamon:

1. Combine all the spices and add them to kefir.
2. Stir the drink thoroughly with a spoon.

Cocktail "Orange"

Weight loss cocktails are not desserts, but they can be very tasty and attractive. The Orange cocktail is suitable even for children. The drink is made from orange vegetables and fruits.

So, the ingredients:

• 1 bell pepper;
• 1 carrot;
• 1 persimmon;
• 100 g yogurt or kefir.

Cooking process:

1. Mix all ingredients in a blender. If you don't have it, use a fine grater.
2. Pour the crushed mass into kefir. The cocktail is ready!

You can make it with pumpkin, dried apricots and nuts. There are a lot of options.

Cucumber cocktail

This is a very fortified drink. Therefore, it is especially recommended for teenagers. And, of course, you don’t have to struggle with the calories in kefir - it’s only 31 kcal per 100 grams of product.

Ingredients:

• 1 fresh cucumber;
• 100 g green peas;
• 5 broccoli florets;
• 3 pieces of ginger;
• 100 g of kefir or mineral water.

How to make a Cucumber cocktail:

1. Cut the cucumber and broccoli into pieces.
2. Place them and other ingredients in a blender and add kefir.
3. Whisk the cocktail until smooth.
4. If the cocktail is too thick, add more liquid.

Dietary salads: recipes for weight loss

The first place in terms of effectiveness is occupied by salads made from cabbage. However, the argument that such dishes are unattractive is erroneous. After all, you can use different types of cabbage for cooking.

Red cabbage salad

Ingredients:

• 0.5 fork red cabbage;
• 2 medium carrots;
• vinegar at the bottom of the glass, diluted with water;
• 0.5 tsp. salt;
• 1 tsp. granulated sugar;
• 0.5 fresh lemon;
• 1 tsp. sunflower oil.

During cooking, take into account the peculiarity of red cabbage: it is tougher than white cabbage. To make the salad juicy, you need to press it very hard.

How to prepare the salad:

1. Chop the cabbage very finely.
2. Squeeze it with salt. You can use a blender or food processor.
3. Chop the carrots on a coarse grater.
4. Mix everything thoroughly and add sugar.
5. Now make the gravy: combine vinegar with lemon juice. This dressing has a sweet and sour taste, so the salad will turn out very piquant. You can do without lemon. It will still be very tasty.

Chinese cabbage salad

Chinese cabbage is often used in dietary salads. In itself, it is much more tender and softer than white cabbage. This light and tasty dish belongs to Mediterranean cuisine.

Ingredients:

• 6-7 leaves of Chinese cabbage;
• 10 green olives;
• 300 g of any soft cheese (Feta, Adyghe, feta cheese);
• 2 tbsp. l. olive oils;
• 1 tsp. lemon juice.

How to prepare the salad:

1. Remove the rough center portion from the Chinese cabbage leaves.
2. Wash the sheets well and cut into cubes.
3. Finely chop the olives.
4. Combine cabbage and olives in a bowl.
5. Pour lemon juice and olive oil over vegetables.
6. If the cheese is not salted, add salt to the cabbage.
7. Grate the cheese on a fine grater into crumbs. Place it on top of the cabbage.
8. Use olives and lemon wedges to garnish the salad.

Diet salad "Salut" with cabbage

Salute for weight loss is very low in calories, and its recipe is simple and affordable. The dish is prepared very quickly, because the products do not require heat treatment.

Ingredients:

• 1 apple;
• 1 cucumber;
• 1 pear;
• 1 carrot;
• 200 g white cabbage;
• 1 tomato;
• 0.5 lemon;
• 1 tsp salt;
• 3 tbsp. olive oils

How to prepare the salad:

1. Chop all the elements or just chop.
2. Mix thoroughly.
3. Drizzle with olive oil.

This is an everyday salad option. If you want to decorate a holiday table with a dish, use a cheese knife to cut carrots, pears, apples, and cucumbers. Lay out the shaped particles in a certain order so that they resemble fireworks.

Dietary salad with fish and beans

Ingredients:

• 1 beet;
• 2 carrots;
• 2 potatoes;
• 100 g white beans;
• 1 cucumber;
• 100 g herring;
• 1 onion;
• 75 ml olive oil;
• 30 ml red wine vinegar;
• 20 g mustard;
• 5 g ground black pepper;
• 5 g sea salt;
• 2 soaked apples.

How to make vinaigrette:

1. Soak white beans in ice water and leave overnight.
2. Boil the beans in a large container until tender.
3. Wash potatoes, beets and carrots.
4. Drizzle the vegetables with olive oil, pepper, salt, herbs and wrap in foil.
5. Bake the vegetables in a preheated oven. They can also be cooked in a steamer. This way, they will retain their vitamins.
6. Cool the vegetables, peel and finely chop.
7. Make the dressing like this: combine olive oil, vinegar, mustard, ground pepper and mix thoroughly.
8. Cut the herring into thin strips. Apples, cucumber and onion - cubes.
9. Add white beans and mix everything thoroughly.

Chicken and cucumber salad

This salad, with a calorie content of 100 kcal per 100 grams, is perfect for dinner if you add more greens to it.

So, you will need:

• 1 boiled chicken breast;
• 1 apple;
• 1 cucumber;
• juice of half a lemon;
• 3 tbsp. l. olive oils;
• a bunch of fresh herbs.

How to cook:

1. Cut the chicken breast, apple and cucumber into squares.
2. Finely chop the greens.
3. Combine lemon juice, olive oil, pepper and salt.
4. Season the salad with the prepared sauce.

The calorie content of salads is very low: cabbage with olive oil is only 32-38 kcal per 100 grams. Vegetable vinaigrette with oil - 61 kcal per 100 grams. Thanks to this calorie content, the dish can be consumed in almost unlimited quantities.

Fresh salads are included in the diet menu from Svetlana Fus. The nutritionist has developed her own nutrition system, which, by and large, is a set of rules for healthy eating.

The advantage is that the diet does not contain exotic and expensive products. Ms. Fuss's personal weight loss experience inspires confidence in thousands of followers.

Diet soup for weight loss: recipes

Diet soup with celery

This soup is suitable for breakfast too, it is so light and tender.

Ingredients:

• 1 liter of thick tomato juice;
• 2 cloves;
• 1 bay leaf;
• 0.5 tsp. dill seeds;
• 0.5 tsp. dried basil;
• 0.5 tsp. oregano;
• 4 black peppercorns;
• 0.5 tsp. dried or fresh dill;
• 2 stalks of celery;
• 0.5 tsp. sugar and salt;
• 0.5 tsp. lemon juice.

How to make celery soup:

1. Mix all herbs with tomato juice.
2. Cover the pan with a lid and put it in the refrigerator for 12 hours.
3. Then put the soup on the stove and simmer for 10 minutes.
4. Remove from heat and strain.
5. Add celery, cut into small cubes, to the soup. Consume the finished soup hot.

Broccoli soup for weight loss

Ingredients:

• 300 g broccoli;
• 1 onion;
• 500 ml vegetable broth;
• 200 ml milk (or cream);
• 1 tbsp. l. white flour;
• 50 g butter.

How to make broccoli soup:

1. Finely chop the onion and fry it in butter until fried.
2. Cut the broccoli into florets and place in boiling broth.
3. Cook until done.
4. Now place the broccoli in a blender and puree.
5. Place the broth back on low heat and add chopped broccoli, flour, milk, salt and pepper.
6. Bring the soup to a boil.

In the same way you can cook soup from zucchini, potatoes, cauliflower, pumpkin and other vegetables.

Such vegetable soups contain on average 41 kcal per 100 grams of product. When calculating the calorie content, it becomes clear that thanks to such food you can lose weight very quickly.

Pea soup

Traditional pea soup cannot be classified as dietary, since the combination of meat broth and peas provides high calorie content. However, there is a simple recipe that does not require meat.

Ingredients:

• 1 cup dry peas;
• 4 potatoes;
• 1 carrot;
• 2 onions;
• 50 g olive oil;
• 1 bay leaf.

How to make pea soup:

1. Pour vegetable broth over the peas and simmer over low heat.
2. Chop onions and carrots. And then fry them in olive oil.
3. Cut the potatoes into cubes and add to the peas.
4. When the water boils, add carrots and onions to the soup. Season with salt and pepper. Please note that until the peas are fully cooked, cook for 1 hour.

Fish soup

Ingredients:

• 100 g fish fillet;
• 1 potato;
• 0.5 carrots;
• 0.5 parsley root;
• 1.5 liters of water;
• a bunch of greens, salt to taste.

How to make fish soup:

1. Boil the fish fillet.
2. Pour iced water over the chopped vegetables and bring to a boil.
3. Cool the broth with vegetables and add the fish fillet.
4. Finely chop the greens and add them to the soup.

Diet food: recipes for weight loss

Turkey with vegetable garnish

Turkey dinner can be prepared in 50 minutes.

Ingredients:

1. 800 g turkey fillet (it is best to take the pulp, for example, from a turkey leg);
2. 1 onion;
3. 1 carrot;
4. 2 tbsp. l. sunflower oils;
5. 1 paprika;
6. 1 can of canned champignons (you can use 300 g of fresh ones);
7. a sprig of herbs (dill, parsley);
8. 1.5 tsp. salt.

How to cook turkey step by step:

1. Cut the turkey into 4cm x 4cm slices.
2. Cut the onion into small cubes. Mushrooms - in plates, and carrots and paprika - in strips. If the mushrooms are too small, leave them whole.
3. Heat the oil in a frying pan and lightly fry the meat.
4. Transfer the meat to a fireproof container and season with salt.
5. Saute the vegetables in a frying pan with the remaining oil.
6. Transfer the vegetables to the meat and spread evenly over the surface.
7. Salt and pepper the layer of vegetables.
8. Preheat oven to 150°C.
9. Wrap the container with meat in foil and place in the oven. Bake for about 30 minutes.
10. Remove the container from the oven, sprinkle the meat with finely chopped herbs. Serve with white rice.

Hercules porridge

Diet porridge is an excellent means for losing weight. They are a source of carbohydrates and charge the body with energy for the whole day.

Among porridges for weight loss, the first places are occupied by: rolled oatmeal, buckwheat, millet, barley, oatmeal and lentil porridge.

Ingredients:

• 1 glass of rolled oats;
• 3 glasses of water;
• salt to taste.

How to prepare oatmeal porridge:

1. Sort out the cereal from the garbage. Then rinse several times in cold water. And after that, pour cold water into the cereal so that it covers the cereal by 2 fingers (or if it’s easier - 3 glasses of water). Then add salt.
2. Boil the cereal in the liquid until it thickens. This will take about 7-10 minutes.
3. Let the porridge brew.

Other cereals should be cooked using the same method: for 1 glass of cereal, use 2-3 glasses of water. The advantage of these dishes is that they can be prepared instantly in a slow cooker. Porridge is usually consumed for breakfast, lunch or dinner.

Eggplant with cilantro according to Pierre Dukan's recipe

If you are a follower of the Pierre Dukan diet, prepare eggplant with cilantro. The Dukan diet is a protein diet. But to replenish carbohydrates, the body one way or another requires vegetable dishes.

Ingredients:

• 5 eggplants;
• 5 tomatoes;
• 0.5 onions;
• 2.5 tsp. chopped cilantro;
• 5 g ground red pepper;
• black pepper and salt to taste.

How to cook eggplants:

1. Preheat oven to 200°C.
2. Cut 3 eggplants, wrap them in foil and steam for 20 minutes.
3. Cut the remaining 2 eggplants. Boil them in slightly salted water.
4. Cut the baked vegetables into small slices and mix with onions, cilantro and finely chopped tomatoes.
5. Place the vegetables in a saucepan and simmer over low heat.
6. Peel the boiled eggplants, cut them and add them to the stewing vegetables.
7. After 10 minutes, remove the dish from the heat. Serve it hot or chilled. Rice makes a great side dish.

Diet dinner for weight loss: recipes

Carrot casserole

Ingredients:

• From 6 to 8 carrots;
• 1.5 cups cream;
• 4 tbsp. l. butter;
• 1 tbsp. breadcrumbs;
• 4 eggs;
• salt to taste.

How to make carrot casserole:

1. Remove the peel and cut the carrots into thin strips.
2. Simmer the carrots for about 20 minutes.
3. Pass the vegetable through a sieve or grind in a blender.
4. Immerse the crackers in the cream and keep them there for 40 minutes.
5. Mix carrots, crackers and 1 tbsp. l. butter, previously ground with yolks.
6. Beat the egg whites separately, add them to the carrot mixture and add a little salt.
7. Grease a baking dish with butter and then sprinkle with breadcrumbs.
8. Place the casserole there.
9. Sprinkle vegetable oil on top.
10. Preheat the oven and bake the dessert for 20 minutes.
11. Serve the finished casserole for dinner with sour cream.

Using the same rules, you can make casserole from fish, chicken, cottage cheese, or meat. The idea is to prepare minced ingredients and mix them with beaten eggs.

This mixture is convenient to bake in the oven. You can prepare a casserole of vegetables. For example, from pumpkin, zucchini, apples.

Diet Easter

Ingredients:

• 1 kg low-fat cottage cheese;
• 0.5 cups sour cream;
• 150 g butter;
• 100 g powdered sugar;
• various dried fruits and candied fruits.

How to cook Easter:

1. Place the cottage cheese under pressure for 4 hours. This will drain off excess liquid.
2. Rub the cottage cheese through a sieve.
3. Rub powdered sugar into butter and add to cottage cheese.
4. Put sour cream, dried fruits and candied fruits there.
5. Mix everything well and place in a specially prepared mold.

This dish is crispy and has an even crust. Since chicken is not fried in fat, its meat retains all its beneficial properties.

To prepare, you will need a bottle, but not a plastic beer bottle, but a glass one. Calorie content: 241 kcal per 100 grams of product.

Ingredients:

• 1 kg chicken carcass;
• 1 lemon;
• 3 tsp. herbs from Provence;
• 1 tsp. salt, pepper.

How to cook bottle chicken:

1. Prepare the bird: remove excess subcutaneous fat, coat the carcass with herbs, pepper, and salt inside and out. Make slits in the breast and tuck the wings in there to prevent them from burning.
2. Take a glass bottle and fill it two-thirds full with water. Place lemon slices and a handful of Provençal herbs inside. Under the influence of high temperature, the water will evaporate, which will create a delicious aroma.
3. Place the carcass on the bottle and place in a hot oven for 1 hour. The oven temperature should be 200 °C.

• How do you know when the meat is ready? When pierced with a wooden toothpick, clear juice will release.
• After you remove the chicken from the oven, let it sit for 10 minutes. Then you can cut it into equal pieces.
• Rice, baked potatoes or vegetables are suitable as a side dish for chicken.

Dietary fish

Ingredients:

• fish;
• 1 lemon;
• 2 tbsp. l. soy sauce;
• 3 tbsp. l. olive oils;
• sesame seeds;
• 1 can of olives;
• 8 lettuce leaves;
• 1 bay leaf;
• black peppercorns;
• 1 onion;
• salt.

How to cook fish:

1. Stew or bake the fish, adding bay leaf, onion and black pepper.
2. Divide the finished carcass into portions and remove the bones.
3. Place lettuce leaves on a platter and pieces of fish on top.
4. Drizzle the dish with olive oil, soy sauce, lemon juice and sprinkle with sesame seeds.

Culinary community Li.Ru -

Dietary recipes for weight loss

Soup for weight loss is a dietary dish for those who want to eat and lose weight at the same time. A simple soup for weight loss is not only light, but also tasty - it will make any diet a pleasure.

Salad "Brush" for weight loss

"Brush" salad for weight loss is an effective and tasty way to get rid of excess ingredients. A simple recipe for “Brush” salad for weight loss - a note for those who want to lose weight!

Okroshka is a light, nutritious, vitamin-packed soup that also helps you lose weight. I love okroshka and in early spring I always go on an okroshka diet. By bikini season I lose 3-4 kg.

After reading the name of this soup, there should be no questions about its purpose. This celery soup recipe is to help those who are losing weight.

Proper nutrition is the key to weight loss and overall health. Onion soup for weight loss is an excellent example of a tasty and at the same time healthy dish that improves metabolism and helps you lose weight.

If you carefully monitor your weight or are struggling with extra pounds, I offer you a very tasty, nutritious and low-calorie lentil soup for weight loss.

Anyone who is interested in diets has probably heard about cabbage soup for weight loss, which is credited with simply miraculous properties. I'll tell you how to cook it.

I’ll tell you my little secret - a simple recipe for making lemon water for weight loss. A very tasty drink that I drink every day. A good element of a diet for weight loss. Meet us! :)

Do you want to eat deliciously and not be afraid of extra pounds, or do you need to lose some weight? Then I offer you a great option - pumpkin soup for weight loss.

Celery with kefir for weight loss can be used on a kefir fasting day. If someone wants to lose weight, then they cannot do without fasting days once every four days. Celery is your helper!

Any woman would not mind losing a couple of extra pounds. Vegetable soup for weight loss will help you with this. However, it is not only healthy, but also very tasty - see for yourself!

The leader among jelly for weight loss! By losing weight with this jelly, you will not only lose excess weight, but also improve your health. So, let's prepare oatmeal jelly for weight loss!

This is a wonderful tasty and healthy soup with a minimum calorie content and maximum vitamin content. Well, if you are satisfied with your weight, then just prepare it for the general benefit of the body.

As you know, pineapple is a low-calorie and tasty fruit. For a greater weight loss effect, you need to eat fresh pineapple for several days, “diluting” it with dishes containing canned pineapple.

This excellent soup will help you maintain your figure in good shape. In addition, it is perfect for a light lunch or dinner on a hot summer day, and it is also incredibly tasty and healthy.

Celery juice for weight loss is full of vitamins and minerals. And the body spends much more calories on its digestion than is contained in celery. The juice removes toxins and speeds up metabolism.

Are you losing weight? A recipe for tomato soup for weight loss is at your service. Using a minimum amount of ingredients, in a simple way, prepare a great soup - both tasty and useful for losing weight.

You can fight excess weight with beets very simply, and most importantly, without much harm to your health. Today on our menu is an excellent low-calorie puree soup made from vegetables and fruits - tasty and healthy.

I learned how to make pumpkin soup for weight loss from my friend in the fall, when I visited her for a week. She was just losing weight. And what do you think? There was an effect!

There are a lot of options for cabbage soups for weight loss. Usually, when I need to “unload” a little, I prepare this cabbage soup for weight loss - and gobble it up with pleasure. Tasty and healthy.

Asparagus is an indispensable product for those who are watching their weight: it contains so few calories that you can eat it in almost any quantity! I offer you a simple recipe for asparagus for weight loss.

If we choose dietary food without harm to our health, then low-calorie buckwheat dishes are ideal. Today on our menu is buckwheat soup for weight loss.

I offer you a wonderful recipe for weight loss soup that will perfectly cope with the feeling of hunger, and at the same time it does not contain a large number of calories, and it is also incredibly tasty and aromatic.

If you are not on a strict diet, then this pea soup recipe for weight loss is perfect for you. No harmful ingredients, only dietary products.

If you really love mushrooms, but watch your figure, then this recipe is especially for you. We will prepare a wonderful mushroom soup, very light and healthy, which will not harm your slim figure.

Did you know that you can be on a diet and still eat incredibly delicious food? If not, then the recipe for tomato puree soup for weight loss is a must-read.

Spinach soup recipe for weight loss - for everyone who is on a diet. An indispensable dish for anyone who not only wants to eat healthy, but also loves healthy food and wants to lose weight. It's quick and easy to prepare.

Tomato soup for weight loss will help you lose those extra pounds. In addition, this soup is a vitamin bomb. You can eat it not only for lunch, but also for dinner. Don't forget to move more!

If you are striving for an ideal figure, then first you need to balance your diet. Zucchini soup for weight loss is perfect for those who want to keep their body in great shape.

Celery salad for weight loss is a proven method in the fight against excess weight. Celery has many beneficial substances and properties, including helping you look great and stay in good shape!

Vegetable puree soup for weight loss is very easy to prepare. It will also be of interest to vegetarians or fasting people. The recipe is simple and straightforward. The main ingredient, cauliflower, is always available in the store.

Today I want to give you a simple broccoli soup recipe for weight loss. As you know, green vegetables promote weight loss, so take note of the recipe.

This recipe for preparing ginger with garlic for weight loss may not differ in taste, but it effectively burns fat and protects the immune system. Double the benefits, and prepares very quickly!

This soup will refresh and invigorate your body, and will also become an excellent ally in the fight against extra pounds. It’s incredibly simple and low in calories, and thanks to the cucumbers and herbs, it’s also healthy.

Today everyone knows that in order to lose weight you need to eat. But you need to eat the right food. I want to tell you how to make vegetable soup for weight loss. This soup should be prepared in small portions and eaten immediately.

A recipe for tomato soup for weight loss - for diet lovers and not only. Allspice parsley, celery and bright tomatoes will not only help you lose weight, but also lift your spirits.

Here is a classic recipe for millet porridge, widespread throughout Russia. Millet porridge is an excellent dish for both adults and children, which everyone should be able to cook.

I bring to your attention an original recipe for making pink salmon salad - I think you will like the unusual combination of red fish with apples, onions and sour cream. Suitable for those who are losing weight!

For a long time now, everyone has known about the benefits of various fresh juices, and fresh celery is no exception. And its main benefit is improving digestion, so it is ideal for those who decide to lose weight.

Here is a recipe for making a very simple soup with a delicate celery flavor. In addition to celery, the soup contains onions, butter, broth and spices. You can cook the soup in an hour. This soup is also suitable for weight loss.

A good recipe for curd cream for a cake will be useful to everyone who at least occasionally bakes cakes at home. Curd cream for the cake is prepared very quickly and simply - I’ll tell you how.

This is one of the favorite dishes of all the kids. And at the same time, it is not only tasty, but also dietary and healthy. And with the help of a multicooker, everything is prepared easily and quickly.

Potatoes with cheese in a slow cooker are an excellent side dish for meat, which can absolutely easily become an independent and complete dish. Very filling, very tasty, very beautiful! I recommend it :)

4.6

Here is a recipe for oatmeal with milk. Many people do not like oatmeal because it is sticky, thick and heavy. This is because it is immediately cooked with milk. Try cooking differently! ...Further

4.4

Buckwheat porridge recipe. If you prepare buckwheat porridge according to a truly ancient Russian recipe, your opinion about its wonderful taste will change forever.

Buckwheat porridge is good both as an independent dish and as a side dish. Use a multicooker to prepare buckwheat porridge - I guarantee you excellent results!

If you believe that dieting is about suffering, hunger and sacrifice, then you were probably doing something wrong. That is why we have selected for you the best dietary dishes for weight loss, recipes that can be made at home even by those who are not particularly good at cooking. Of course, you can always come home after a hard day's work or workout and heat up frozen meals, cooking everything in 5 minutes. However, this approach will not only not bring you pleasure from such food, but will also be harmful to your health. The recipes that we will introduce you to are absolutely simple to prepare, have an incredible taste and, most importantly, they can be prepared very quickly.

Features of dietary nutrition

The most important thing you should remember about the principles of dietary nutrition is that healthy food can and should be tasty. Only under this condition will it be easy for you to stick to the right diet, not to lose your temper one day and always be in a good mood, feeling cheerful and energetic.

What else you need to know about dietary nutrition:

• Don't eat more calories than you can burn in a day. Calculate your daily requirement and do not exceed it
• Divide all food into small portions so that food enters the body every two hours. Then the body will relax and will not store fats in reserve in case of hunger
• eat slowly, without being distracted by your phone, computer or TV. Enjoy your meal and chew your food thoroughly before swallowing
• Don't forget about variety. The menu must contain sources of vitamins, as well as proteins, healthy fats and slow carbohydrates.

Sample menu for a week of dietary nutrition

What should breakfast, lunch and dinner look like if you follow proper nutrition? We offer you an approximate version of a varied and healthy diet for each of the seven days of the week.

Monday.

Have breakfast with buckwheat porridge on water, a salad of any vegetables, and drink tea without sugar. For lunch you can eat chicken soup or broth, a plate of vegetables with steamed or grilled fish. For dinner, prepare rice pilaf with champignons, grated carrots and cabbage, and a fermented milk product.

Tuesday.

Start your morning with oatmeal, for dessert - an apple or pear, unsweetened coffee. In the afternoon, have lunch with vegetable soup with rice, boiled chicken, vinaigrette, and fruit juice for dessert. You can have dinner with boiled beef on a bed of fresh or boiled vegetables.

Wednesday

Breakfast: the same oatmeal and apple, you can add natural honey to tea. For lunch, serve chicken borscht, mashed potatoes and fish cake. For the evening, you can make a vegetable stew; if you feel hungry, add a ham sandwich.

Thursday

In the morning you can treat yourself to cottage cheese casserole and coffee. For lunch, you can get by with yesterday's borscht and chicken meatballs with a side dish of buckwheat. And dine on any fish - stewed or steamed, not forgetting about the vegetable salad.

Friday

For breakfast, milk rice porridge with the addition of dried fruits and coffee is suitable. For lunch, prepare soup from any vegetables, potatoes with beef goulash, and salad. You can eat yesterday's dinner - fish with vegetables.

Saturday

Have breakfast with a three-egg white omelette, toast and cocoa. Lunch – soup with chicken and vegetables, and for the second – vinaigrette and turkey fillet. For dinner, make a chicken breast in foil and, as always, lots of vegetables.

Sunday

In the morning, prepare yourself oatmeal with milk, fruit and tea. In the afternoon, cook buckwheat soup with beef, and also bake fish along with vegetables. For dinner, boiled chicken with a side dish of brown rice and salad is suitable.

And most importantly, don’t forget to experiment and add your favorite seasonings, mixtures of herbs and spices, and low-fat sauces to your food. This way you will give any dish individuality and add taste and variety.

Dietary dishes for weight loss - recipes at home with photos

Spaghetti with vegetables (420 calories)

Ingredients:

• 1 cup chopped lettuce pepper;
• 1 cup prepared durum wheat spaghetti;
• ½ cup chopped red onion;
• 2/3 cup edamame;
• 1 tbsp. olive oil;

Sauté the peppers and onions in the oil until they become translucent. Combine the contents of the pan with the edamame and paste.

Many diet recipes for weight loss at home often include soybeans (edamame). They are ideal for coping with hunger and contain a lot of fiber and vitamins. This makes them one of the best additions to spaghetti.

Picnic for one (490 calories)

Ingredients:

• Beef for hot dog;
• ½ cup baked beans;
• 1 whole grain hot dog bun;
• Half a tbsp. mustard and sweet sauce;
• 1 cup chopped melon.

Make a hot dog, season it with sauce and mustard, then serve with melon and beans as a side dish.

Don't worry about a hot dog being outside your diet. If you use lean beef, healthy and low-calorie ingredients, and avoid fatty dressings (as opposed to mayonnaise, cheese, etc.), you will never go overboard. This hot dog also contains a lot of sodium.

Summer Farrotto (490 calories)

Ingredients:

• 90 grams of chicken breast;
• 1 cup yellow pumpkin;
• A quarter cup of chopped red onion;
• 2 tbsp. olive oil (divided into 2 parts);
• ½ cup spelled;
• 1 tbsp. parmesan and parsley.

Fry chicken breast in 1 tbsp. olive oil, adding salt and pepper. Next, fry the pumpkin and onion in the remaining oil. Add spelled and add 2/3 cup water, bringing to a boil. Next, cook for 20 minutes over low heat, remembering to stir the contents. At the end, mix everything with chicken, parsley and cheese and serve.

Have you tried spelled? This is Italian wheat with a nutty flavor, which contains a huge amount of useful substances such as magnesium, zinc, B vitamins, niacin, etc. Also contains a lot of fiber and protein.

Beef with vegetable salad (320 calories)

Most often, recipes for dietary dishes for weight loss at home are based on chicken, although you can often find lean beef, which is an ideal alternative and even has a number of advantages.

Ingredients:

• 2 cups young greens;
• 90 grams cooked beef (cut into cubes);
• 2 tbsp. dry red quinoa;
• A quarter of chopped lettuce pepper;
• Half a cup of broccoli florets;
• 2 tbsp. olive oil;
• 1 tbsp. red wine vinegar.

Prepare the quinoa by tossing it in a bowl with the beef, herbs, peppers and broccoli. Season with wine vinegar and olive oil.

With this recipe you will forget about what fast food is.

Bows with spring vegetables (370 calories)

Ingredients:

• 60 grams of durum wheat pasta (bows);
• Half a cup of artichokes;
• A quarter cup each of peas and chopped red onion;
• 2 tbsp. olive oil;
• 1 tbsp fresh chopped mint.

Cook the pasta and season it with olive oil, vegetables and mint. Sprinkle salt and pepper on top to taste.

This dish contains a lot of fiber and will help fill your stomach and eliminate the feeling of hunger for a long time. It makes it easy to say goodbye to midnight snacking.

Homemade Asparagus Soup (330 calories)

Ingredients:

• 120 grams of chicken breast;
• 1 cup vegetable soup;
• 1 cup chopped cabbage;
• 10 small asparagus stalks;
• 2 tbsp. dry quinoa;
• 2 tbsp. soy sauce;
• 1/8 tbsp. grated ginger root.

Bake the breast for 25 minutes at 350 degrees, then shred it into pieces. While the chicken is baking, combine the quinoa, soup and kale and bring to a boil. Simmer for about 15 minutes until the quinoa is cooked through, adding the chicken breasts at the end. Steam the asparagus, toss with ginger and soy sauce and serve with the soup.

Ginger has been proven to contain a large amount of antioxidants and strengthen the immune system. That is why many recipes for weight loss for every day at home include fresh ginger without heat treatment.

Pork with vegetables (370 calories)

Ingredients:

• 120 grams of pork tenderloin;
• 1 cup green beans (steamed);
• 1 baked sweet potato;
• 2 tbsp. chopped almonds.

Fry the pork with pepper and salt, then place in the oven with a frying pan for 15 minutes (at a temperature of 230 degrees). Cut into pieces when cool and serve with beans and potatoes. Sprinkle chopped almonds on top.

Did you know that one sweet potato contains 438% of the daily value of vitamin A, which is necessary to fight all infections? Quite an impressive amount of vitamins for such a small and tasty dish.

Pizza (400 calories)

The delicious diet dishes for weight loss, the recipes we described above, cannot compare with healthy pizza! Yes, even while losing weight, you can eat such delicacies if you prepare them correctly.

Ingredients:

• One Italian vegetarian pizza;
• 90 grams of broccoli;
• A quarter cup each of black beans and chopped green onions;
• 1 tbsp. olive oil;
• 30 grams of lemon juice.

This is a fairly low calorie meal, despite the presence of pizza. Few would have thought that an effective diet could include even such dishes, but it is important to choose the right ingredients.

Baked Chicken with Mushrooms and Sweet Potatoes (382 calories)

Ingredients:

• Half a chicken breast without skin;
• 1 cup chopped champignons;
• 1 tbsp. olive oil and chopped green onions;
• 1 medium sweet potato.

Preheat the frying pan to 200 degrees and bake the breast with mushrooms, onions and olive oil for 15 minutes. Microwave the sweet potatoes for 5-7 minutes.

Sweet potatoes have a much lower glycemic index than regular potatoes, so eating them won't spike your blood sugar and therefore won't affect your waistline.

Shrimp with vegetables (430 calories)

Ingredients:

• Half a chopped cucumber;
• 1 cup cooked shrimp;
• One-third cup each of chopped jicama and mango;
• A quarter cup of chopped avocado;
• 1 tbsp. chopped onion and red pepper;
• 1 chopped tomato;
• A quarter cup of lemon juice;

Monounsaturated fats, which are found in avocados, can play a very important role in preventing fat from being stored around the waist.

Easy Lasagna (350 calories)

Ingredients:

• Half a cup of durum wheat spaghetti;
• 2 cups spinach;
• A quarter cup of low-fat ricotta cheese;
• One-third cup of tomato sauce;
• 1 cooked chicken sausage;
• 1 tbsp. chopped chili pepper.

Combine the pasta, chili, cheese and sauce, then crumble the sliced ​​sausage over the top and leave to soak.

Chicken and Broccoli Cheese Soup (360 calories)

Ingredients:

• 1 cup each broccoli and parsnip;
• 120 grams of chicken breast;
• 1 tbsp. chopped almonds;
• A quarter cup of chopped cheddar cheese;
• ¾ cup low-fat chicken broth;
• 1 tbsp. lemon juice;
• Pepper and salt to taste.

Steam the parsnips and broccoli, then add the stock, cheddar and almonds. Bake the chicken with lemon juice.

Unlike regular soup, cream soup not only has an incredible taste, but also allows you to be full for a longer period of time.

Shrimp with Zucchini, Wild Rice and Chard (370 calories)

Ingredients:

• 8 large shrimp;
• 1 cup chard;
• 1 cup chopped zucchini;
• A quarter cup of dry wild rice;
• 2 tbsp. fresh cilantro and lime juice;
• 1 tbsp. olive oil.

Fry the shrimp in olive oil over medium heat for about 4-5 minutes, season them with cilantro and lime juice. Steam the chard and zucchini for about 5-7 minutes. Prepare the rice.

Shrimp has the fewest calories of any seafood, making it ideal for any diet.

Lemon Chicken with Gazpacho (414 calories)

Ingredients:

• 110 grams of chicken breast;
• 1 cup stewed tomatoes;
• Half a sliced ​​lemon;
• 3 cloves garlic, minced;
• Half a cup of finely chopped onion;
• A quarter cup each of cucumber and green pepper;
• 1 tbsp. olive oil, fresh rosemary and white wine vinegar;
• Gazpacho.

Bake the chicken with olive oil in a sleeve at 180 degrees for about 25-30 minutes. Before that, cover it with lemon slices and rosemary. Combine all ingredients for gazpacho in a blender, cool to room temperature and serve with chicken.

Garlic is not only an excellent seasoning for many dishes, but also allows you to burn fat more effectively.

Tofu and Quinoa (320 calories)

Ingredients:

• 1 cup cooked quinoa;
• 60 grams extra-firm tofu (cut into cubes);
• 3 tbsp. chopped red and green peppers;
• 2 tbsp. chopped avocado;
• 1 tsp cilantro;
• 2 tbsp. lime juice.

Mix all ingredients.

The lime juice in this dish not only adds piquancy, but also provides the body with a large amount of antioxidants, which allow you to better fight stress, recover from stress and prolong youth.

Pasta carbonara with pesto (470 calories)

Ingredients:

• 1/3 cup each of cooked green beans and chicken breast;
• ¼ cup each pesto sauce and grated Parmesan;
• 90 grams of cherry tomatoes;
• ¼ tsp. pepper and salt;
• 1 cup prepared linguine.

Mix all the ingredients, then add the cooked linguine and sprinkle with Parmesan cheese.

This dish can be prepared in just 5 minutes!

Oriental Chicken with Lettuce (320 calories)

Ingredients:

• 120 grams of lean turkey;
• Half a cup of chopped porcini mushrooms;
• A quarter cup of cooked and chopped edamame;
• 1 tbsp. chopped garlic cloves;
• 2 large lettuce leaves;
• 2 tbsp. chopped shallots.

• ½ spoon each of hoisin sauce and rice vinegar;
• 1 tbsp. soy sauce.

Eastern filling:

• Half a cup of red and green cabbage;
• Quarter cups each of chopped jicama and grated carrots;
• 1 tsp olive oil;
• ½ tsp. rice vinegar.

Fry cabbage, jicama and carrots in a pan. Next, add the edamame to the lettuce leaf, place the onion on top and roll it up. Pour the sauce over everything and serve with chicken and mushrooms.

Replacing part of the meat in a serving with mushrooms allows you not only to maintain the required calorie content of the dish, but also to maintain a feeling of fullness for a long time.

Pork with Roasted Vegetables (405 calories)

Ingredients:

• 90 grams of pork tenderloin;
• 2 cups Brussels sprouts, roasted per 1 tbsp. olive oil;
• 1 cup cooked butternut squash (cut into cubes).
• 1 tbsp. pepper and ½ tbsp. salt.

Bake pork at 190 degrees and serve with vegetables

Brussels sprouts contain quercetin, which helps burn fat around the waist and prevents its further accumulation.

Bison Burger with Mushrooms (374 calories)

Ingredients:

• 120 grams of lean beef;
• 1 grilled champignon;
• 1 slice of red onion;
• 2 slices of tomato;
• 2 lettuce leaves;
• Whole wheat bun.

Place the beef and mushrooms on a bun and top with onions, tomatoes and lettuce.

Lean beef differs from chicken in that it contains less fat and more protein.

Salmon with Lemon and Dill (261 calories)

Ingredients:

• 150 grams of salmon;
• 1 tbsp. l lime juice;
• 1 tsp finely chopped dill;
• 2/3 cup parsnips;
• One and a half cups of steamed broccoli.

Pour the lime juice and dill over the salmon steak and bake for 15 minutes at 120 degrees.

Shrimp Pasta and Salad (465 calories)

Ingredients:

• Half cup cooked rigatoni;
• 90 grams of poached shrimp;
• Half a cup of crushed tomatoes;
• 3 large finely chopped black olives;
• ½ tbsp. pine nuts;
• 2 tbsp. grated parmesan.

For the salad:

• 1 cup romaine lettuce;
• Half a cup of chopped cucumber;
• ¼ cup chopped tomatoes;
• 2 tbsp. balsamic vinegar.

Combine pasta, olives, shrimp, tomatoes and pine nuts and top with grated Parmesan. Serve with salad.

Pine nuts promote the production of hormones that make you feel full, so they can be a great way to curb hunger.

Grilled Scallops with Lemon and Sage (496 calories)

Ingredients:

• 90 grams of scallops;
• One and a half cups of roasted acorn squash;
• 2 cups kale, sautéed with 2 tbsp. olive oil;
• 2 tsp. canola oil and lemon juice;
• ½ tsp. ground sage.

Heat a frying pan over high heat and pour oil into it. Add the scallops and cook, without turning, until they are browned (about 2 minutes). Next, flip the scallops over and sear them for 30 to 90 seconds. After that, sprinkle them with lemon juice and sprinkle with sage. Serve with cabbage and pumpkin.

Scallops contain a large amount of protein, which can speed up your weight loss process. Scientists at the University of Washington have proven that increasing the protein intake of total daily calories from 15% to 30% allowed you to lose 4 kg in 3 months.

Cheesy Vegetarian Spread (439 calories)

Ingredients:

• Half a cup of durum wheat pasta;
• Half a cup of low-calorie ricotta cheese;
• 1 cup zucchini;
• 1 cup peeled and chopped canned tomatoes;
• ¾ cup chopped spinach;
• 1 tbsp. olive oil.

Cook the vegetables over medium heat, then toss them with the pasta and cheese.

Try to exclude meat dishes from your diet for one day a week. According to research by The American Journal of Clinical Nutrition, partially limiting meat consumption will help maintain normal body weight.

Beef with teriyaki and vegetables (506 calories)

Ingredients:

• 90 grams of beef (cut into cubes);
• 2 tbsp. teriyaki sauce;
• 2 tbsp. olive oil;
• 1 tbsp. mustard-honey sauce;
• A quarter cup each of chopped carrots, water chestnuts and peppers;
• Half a cup each of chopped broccoli and brown rice.

Marinate the beef in teriyaki for 30 minutes. Heat the olive oil in a saucepan and sauté the beef for about 2 minutes. Add the vegetables and continue cooking for about 5-7 minutes until the beef is browned. Serve with a portion of rice.

Shrimp and Broccoli Pasta Salad (312 calories)

Ingredients:

• 120 grams of cooked shrimp;
• ½ cup each cooked durum wheat pasta and steamed broccoli;
• 4 sun-dried tomatoes (cut in half);
• 1 tsp capers;
• 2 tbsp. red wine vinegar;
• Half a teaspoon of oregano;
• Quarter tsp. onion powder.

Mix all ingredients and serve cold.

According to research, shrimp contain omega-3 fats, which not only have a positive effect on all body systems, but also help keep you feeling full longer.

Chicken Parmigiana with Penne (437 calories)

Ingredients:

• 120 grams of chopped grilled chicken;
• 1 cup spinach;
• ½ cup each of tomato sauce and paste (feathers);
• One and a half tbsp. grated parmesan.

Spinach contains a lot of lipoic acid, which plays an important role in energy production and helps regulate blood sugar levels.

Roast Beef with Butternut Squash Soup (450 calories)

Ingredients:

• 90 grams thinly sliced ​​beef tenderloin;
• Half cup chopped shiitake mushrooms;
• Half an onion;
• 1/3 cup cooked bulgur;
• 2 tbsp. olive oil;
• ½ cup butternut squash soup.

Fry the beef with onions, mushrooms and serve on bulgur.

Bulgur is a whole grain wheat cereal that cooks very quickly and also has less calories and fat than brown rice.

Reef snapper (561 calories)

Ingredients:

• 180 grams of prepared reef perch;
• A quarter cup of raw pistachios;
• Half a cup each of prepared millet and bok choy;
• 4 tbsp. soy sauce;
• 2 tsp sesame seeds;
• Half a cup of cooked sweet peas.

Mix simply and pistachios, then top with millet, bok choy and fish. Pour soy sauce over it and sprinkle with sesame seeds. Serve with a side of sweet peas.

According to research, people who add pistachios to their meals while dieting lose more weight.

Jambalaya with Vegetables (360 calories)

Ingredients:

• 1 vegetable burger;
• 2 tbsp. corn and salsa;
• Half a cup of cooked brown rice;
• ¾ cup zucchini and squash;
• A quarter cup of finely chopped red onion;
• Half a cup of chopped lettuce pepper;
• 1 tbsp. olive oil, pepper and salt to taste.

Prepare a vegetable burger and cut it into pieces, mix with rice, salsa and corn. Toss vegetables with olive oil, pepper and salt and bake for 15-20 minutes.

Try to use only brown rice, it contains 5 times more fiber than white rice.

Cod with rosemary, polenta and beans (352 calories)

In fact, you can eat delicious food without compromising your figure. It’s just that many eating habits were laid down in our childhood by our parents. And sometimes changing them is not so easy. But it is possible. The main thing is not to buy junk food and not to tempt yourself with its presence in the refrigerator. You'll have to cook from what you have. So you'll change lanes faster

I found many interesting recipes in the book Fast Fat Burning. She tells you how to quickly burn fat deposits, and in addition to the delicious menu, she has a lot of other useful information about losing weight. For example, which fat burners are effective, or advice from fitness trainers.

I'm losing weight with FFB. For 300 rubles I bought this interesting guide to quickly losing weight. The information is all to the point, only verified by professionals. They recommended FFB at the gym, and now I can give advice to anyone on how to burn fat correctly and what mistakes should not be made.

I use a rule that I once heard on some program: prepare food for a week and store it in containers in the refrigerator. After all, the biggest excuse after a hard day at work is fatigue and lack of time to cook. So we fill our stomach like a trash can with the first thing we have at hand. And so you already have everything ready - all you have to do is heat it up!

Lost 8kg. without sports, just adjusting your diet. And about the rule of not eating after six - nonsense, this is only suitable for those who go to bed at 8 o'clock in the evening, after "Good night, kids." With the modern pace of life, the rules are changing.

The hardest thing for me is chewing slowly and drinking water. The hand always reaches for coffee or, at worst, tea. Why does the simplest thing always turn out to be so difficult?!! Thank you very much for the weight loss recipes!

These daily weight loss diet recipes are perfect!

Proper nutrition is not a one-time event, but a way of life. Just one day you need to make friends with the body and understand what is good for it and what is harmful

Many girls want to have an athletic body. You can achieve your goal if you correctly combine proper nutrition and physical activity. Diet is a great chance not only to improve the external parameters of your body, but also to improve your body’s health. Not everyone knows what to eat to lose weight. There is an opinion that low-calorie foods and dishes are monotonous and tasteless. Actually this is not true.

Today there are a huge number of recipes for every day that allow you to organize dietary, tasty and healthy meals for adults, teenagers and children at home. To please yourself and your loved ones with delicacies without harming your figure, it is enough to know the features and basic principles of PP, select a recipe, and also adhere to a number of simple rules and recommendations.

It is worth noting that there are strict express diets that allow you to quickly lose extra pounds, but such programs are characterized by significant dietary restrictions. In addition, they have a number of contraindications and can cause harm to the body. Dietary nutrition is a loyal method that allows you to smoothly lose weight and brings only benefits for women and men. The dietary regimen is based on the principles of PP:

• you need to eat in small portions, 5-6 times a day;
• serving size should not exceed 250 grams;
• nutrition must be complete and balanced, fully satisfying the body’s needs;
• It is mandatory to comply with the drinking regime, the daily fluid intake is 2 liters;
• When creating a menu for the week, you should be guided not by the taste of the dishes, but by their energy and nutritional value;
• learn and take into account the BJU of foods; the ratio of proteins, fats and carbohydrates can be studied in the table below;
• review your cooking technology, avoid frying, steam meat and vegetables, bake in the oven, simmer in a slow cooker;
• exclude flour confectionery products (), carbonated drinks, fast food, semi-finished products, and products made from wheat flour from your diet;
• try not to use fat when cooking; if necessary, replace sunflower oil with olive oil.

Dietary food for every day includes protein foods: meat (chicken, turkey, beef, fish), salads, soups, cereals. It is important to combine foods correctly, eat food at a certain time, and cook it according to certain rules. To lose weight, the basis of the diet should be proteins in combination with and. For gaining muscle mass, which is often of interest to athletes, complex carbohydrates are the main ones. The amount of fat in both cases should be kept to a minimum.

What to cook

It is worth noting that during the diet, breakfast is considered the main meal. The morning meal should be as filling as possible to give energy for the whole day. The best solution is porridge (buckwheat, rice, oatmeal). Lunch should be nutritious, but low in calories; pumpkin casserole and chicken liver (steamed) are perfect. Dinner is as light as possible. Don't forget about snacks.

What can you eat in between main meals? This question is often asked by people on a diet. Low-fat yogurt and fruits will satisfy your hunger well without harming your figure.

Reviews indicate that losing weight is not the only task that dietary nutrition can help you cope with; the recipes for every day with calories, presented below, help saturate the body with the necessary set of nutrients, acids, vitamins and minerals.

Onion soup

The calorie content of this French cuisine dish is 32 kcal per 100 grams. To prepare you will need:

• onion 3 pcs.;
• tomato 1 pc.;
• carrots 1 pc.;
• white cabbage 1\2 heads;
• herbs and spices to taste.

1. All vegetables must be peeled, washed, and finely chopped.
2. Place them in a saucepan, fill with water and put on fire.
3. You can give the dish a golden hue and a unique aroma if you fry the chopped onion in olive oil in advance and then add it to the broth.
4. The soup should boil for 10 minutes, then simmer for another 30 minutes under the lid over low heat. If you beat the prepared mass with a blender, you will get a delicate puree soup.

Chicken cutlets

The calorie content of 100 grams of the finished dish is 145 kcal. You need to cook the cutlets in a double boiler. The recipe can be used by sticking to the protein level. To prepare you need the following ingredients:

• 700 g chicken breast;
• 2 onions;
• 1 celery;
• 100 grams of low-fat hard cheese;
• 2 eggs;
• spices and herbs to taste.

1. We prepare minced chicken.
2. Add grated cheese, onion and celery to it.
3. Add eggs and spices to the minced meat and mix thoroughly.
4. Cook in a double boiler for 30 minutes.

Baked fish

100 grams of food contains no more than 50 kcal. It is important to understand which fish is suitable for cooking. It is better to give preference to river (crucian carp) or lean sea varieties (pike perch, pollock). Making tasty and juicy fish in the oven is not difficult, for this you need:

• 500 grams of crucian carp;
• 1 lemon;
• 20 ml olive oil;
• herbs and spices.

1. We clean the fish, remove the bones, and fillet it.
2. Cut the lemon in half, squeeze the juice from one half and pour it over the fillet.
3. Salt the fish, add spices, and leave to marinate for 30 minutes.
4. Wipe the foil with olive oil, place the fish in it, and insert lemon slices into the cuts on the fillet.
5. Bake in the oven at 180 degrees for 1 hour.

Stuffed mushrooms

The calorie content of the dish is 45 kcal per 100 g. To prepare, you need to take champignons. It is better to buy medium-sized fruits. When starting to cook, take:

• 200 grams of mushrooms;
• 1 tomato;
• garlic;
• 50 grams of low-fat cheese;
• greenery.

1. Wash the mushrooms, separate the stems from the caps.
2. Finely chop the legs, add garlic, chopped herbs and finely chopped tomato.
3. Place the resulting mass into mushroom caps, sprinkle with grated cheese and place in the oven for 30-40 minutes.

Ratatouille

The calorie content of the dish does not exceed 100 kcal. This recipe is perfect not only for those losing weight, but for all family members. To prepare, you should have the following products on hand:

• 1-2 zucchini;
• 1 eggplant;
• 2 tomatoes;
• 2-3 sweet bell peppers;
• 3 carrots;
• greenery;
• olive oil.

1. The dish is simple to prepare. All vegetables must be washed, peeled and cut into slices.
2. The baking sheet is greased with oil, then all the ingredients are laid out on it in a certain order.
3. The workpiece is poured with olive oil, salted, herbs and spices are added and put in the oven for 45 minutes.

These recipes are simple and easy to prepare. All ingredients can be purchased at your nearest store or market. Use the presented recipes when creating your own dietary menu for every day. Eat right, be beautiful and healthy!

PP recipes have helped many people in their struggle to lose weight, normalize the functioning of internal organs, and improve the condition of their skin, hair and nails. Many people think that eating this way every day is quite difficult, but over time it turns into a way of life.

It's not enough to just eat healthy foods, it's important to do it wisely. Therefore, nutritionists have developed several rules:

What products are your priority?

For harmonious weight loss that does not harm the health of the body, it is necessary to include in the diet:

1. Proteins (up to 50% of the total mass). Protein products include:

• Dairy products;
• eggs;
• chicken fillet, beef;
• legumes;
• fish (salmon, tuna, etc.);
• liver;
• nuts.

1. Slow carbohydrates (up to 30%):

1. Fats (up to 25%):

• Olive oil;
• nuts;
• avocado;
• fish fat;
• hard cheese.

Also, pp products, recipes from which can be used every day for weight loss, will be those that have fat-burning functions:

• Cucumbers;
• White cabbage;
• papaya;
• green tea;
• raspberries;
• grapefruit;
• ginger.

But you should avoid the following products:

• Flour-containing products;
• sugar-containing products;
• alcohol and carbonated drinks;
• soft cheese, including processed cheese;
• salty and sweet snacks;
• fast food and fast food.

Protein pancakes

In a deep bowl, knead the dough from the following ingredients:

• a quarter cup of oatmeal flakes;
• a quarter glass of cottage cheese;
• half a spoon of protein powder;
• 3 egg whites.

After thoroughly mixing the ingredients so that no lumps remain, pour the dough into a hot frying pan in portions. Bake the pancake on each side until a brownish crust forms. It is advisable to fry pancakes in a non-stick pan so as not to add oil. Can be consumed with nut urbech.

Curd dessert with fruits and gelatin

Pour a tablespoon of gelatin into a third glass of milk and leave for 30 minutes until it swells. Dissolve gelatin with milk over heat, making sure that the mixture does not start to boil.

Beat 300 g of cottage cheese, 130 g of sour cream and 15 g of sugar until slightly foamy, add gelatin and mix thoroughly. Cut strawberries (7 medium fruits), kiwi (3 pieces) and a third of pineapple into small slices.

Then the products need to be laid out in layers in the following order:

• Strawberry;
• cottage cheese;
• kiwi;
• cottage cheese;
• a pineapple;
• cottage cheese.

If there are a lot of products, then you should not distribute everything in one layer, it is better to divide it into several.

Cheesecakes with bran and banana

This recipe will be an excellent breakfast in the pp style, which can be consumed every day for weight loss.

Mash a fresh banana with a mortar, add low-fat cottage cheese (130 g), bran powder (20 g), egg white and mix the dough until smooth. Let it swell (about 20 minutes) and gradually add coarse flour (no more than 30 g).

The dough should not be too viscous, but rather more liquid. Divide the finished dough into equal portions, form into balls, and then press them down. Fry the resulting flatbreads on each side until brownish in color. To prevent the cheesecakes from being too greasy from the oil, you should briefly place them on paper napkins before eating.

Kefir jelly

1 tbsp. l. Soak gelatin in water for 30 minutes. Combine a liter of kefir with 0.3 liters. sugar and a pinch of vanillin, beat until the sugar is completely dissolved. Pour gelatin melted in a water bath into the resulting mass in a small stream. Beat well again. Add melted dark chocolate (130 g) to the mixture, mix and pour into cups. Place in the refrigerator for 30 minutes.

Banana cupcakes

Mash 3 bananas to a paste. Mix sifted flour (230 g) with baking powder (13 g). Grind 30 g of soft butter on a grater and knead with sugar. Pour in 2 eggs and beat until slightly foamy. Mix all substances until smooth.
Place on floured baking sheets and leave in the oven for 30 minutes. Sprinkle the finished cupcakes with a small amount of powdered sugar.

Radish salad

This recipe includes 4 pillars of weight loss, which can be consumed every day for breakfast or lunch: slow carbohydrates (radish, herbs, celery), proteins (sour cream, garlic) and fats (hard cheese).

Grind the radish, garlic and cheese into small pieces. Chop a couple of celery stalks into small pieces. Combine the products, add sour cream and mix. Sprinkle finely chopped herbs on top.

Beet salad

It is recommended to eat this salad at least once every 7 days. The components contained in it are not only low in calories, but also rich in substances that can alleviate stress from sudden changes in diet and physical activity.

Boil 1 large beetroot (at least an hour), then cool and grate into small strips. Z-6 pcs. Soak prunes in water (min. 30), cut into small pieces. Grate 30-40 g of hard cheese and a couple of cloves of garlic. Combine all products and pour in sour cream product.

Light Greek salad

Cut tofu cheese (30 g), cucumbers (3 pcs.) and sweet peppers (2 pcs.) into small cubes. Cut cherry tomatoes (9 pcs.) and olives (a third of the jar) into two halves. Combine products and season with olive oil, stir.

Squeeze a couple drops of lemon juice. If a beautiful presentation is required, then lay a few lettuce leaves on a flat dish, then carefully place the main salad on them.

Salad with tuna

Boil 6 dwarf corn pods and 3 eggs until tender (do not add salt to the water). Mash the canned tuna until it becomes a paste.
Grate the eggs and peeled cucumber into small strips. Combine all ingredients, add sour cream and stir.

Vegetable soup with chicken

Boil 1 piece in salted water. chicken fillet, remove to a plate and cool. In chicken broth, cook a couple of Brussels sprouts and cauliflower inflorescences and half an eggplant until soft (it is better to chop it first).

Sauté grated carrots and finely chopped onions for min. 1Z. Break the chicken into small strips and add to the main soup along with the frying. Grind with a blender until a homogeneous thick liquid is obtained.

Vegetable soup with rice and cabbage

Boil 2 pcs. chicken fillet in salted water, when ready, add and cool. Chop half a head of fresh cabbage, add to the broth along with rice and chopped potatoes and cook over medium heat.

Finely chop the carrots and onions and sauté until transparent. Break the cooled chicken into strips and add back to the pan along with the frying when the potatoes are soft. Keep for another 3 minutes, then turn off the stove and let the soup brew for 5-10 minutes.

Carrot soup

Cut carrots (300 g), onions (1-2 pcs.) and potatoes (3-4 pcs.) into medium cubes. Sauté the onion in a hot frying pan for 6 minutes, then add the carrots to it and hold for another minute. Boil the potatoes until half cooked, add 1 tub of processed cheese to the resulting broth. Then add the remaining vegetables and spices (thyme, salt, pepper). Cook until the carrots are soft.

Brussels sprouts soup with cream

Excellent recipes for every day for weight loss are recipes for soups, especially vegetable ones. They not only help normalize the gastrointestinal tract, but are also better absorbed by the body, which prevents the deposition of excess subcutaneous fat.

Boil chicken fillet in brackish water. Remove peels from vegetables (potatoes, carrots, onions). Cut potatoes and onions into medium cubes, carrots into strips, cut Brussels sprouts into two parts.

Remove the chicken, cool and break into slices. Add potatoes to the prepared broth. Fry onions and carrots for 3 minutes, then add cabbage and pour 0.2 liters. water. Simmer until the vegetables are ready. When the potatoes are soft, add the remaining vegetables to the pan.

In a deep bowl, mix medium-fat cream and 1 egg yolk, beat. Add a finely chopped bunch of herbs (parsley, dill, green onions) and mix. Pour the mixture into the prepared vegetables in a thin stream, stirring the contents. Remove from heat and let sit for min. 1Z.

Buckwheat soup

Boil the chicken fillet. Cut the potatoes into small cubes, finely chop the onion, grate the carrots into thin strips. Remove the finished chicken, cool and split into layers. In its place, add potatoes, cook until half cooked, and then add a third of a glass of buckwheat.

Sauté carrots and onions for about 7 minutes. When the potatoes and buckwheat become soft, add the rest of the ingredients. Hold for another 3 minutes. At this time, beat the egg in a bowl with a fork until bubbles appear, add pepper and basil. Pour the mixture into the soup in a small stream, stirring the broth frequently. Let it brew for about 5 minutes.

Bulgarian soup

Cut the eggplant into small pieces and leave in a small amount of salted water. Finely chop 2 bell peppers, a third of the celery, add to the eggplants and mix. Add a pinch of hot pepper. Fry in oil, add grated tomatoes (3 pcs.) and a couple of cloves of chopped garlic.

Pour the resulting mixture along with the sauce into a saucepan with boiling water, add salt and bay leaf. Cook for about 30 minutes. Towards the end, add chopped parsley and savory.

Tomato soup

Cut fresh peeled tomatoes into slices. Finely chop the onion and fry for 3 minutes, then add the tomatoes and keep on the stove for another 3 minutes. Boil water, add a cube of meat broth.

Add a can of mashed canned tomatoes and fry. Then pour in half a glass of tomato nectar, add 30 ml. cream, 3 cloves of chopped garlic and finely chopped basil leaves. Keep on fire for another minute. 10, then grind in a food processor.

Chicken meatball soup

Mix minced chicken with half-cooked rice, add salt and pepper. Form small balls and add to boiling water. Cut the potatoes into cubes and send after the meatballs.

Saute finely chopped carrots and onions for about 3 minutes. When the potatoes are ready, add the fried potatoes to the broth and keep for a couple more minutes. Place half a boiled chicken egg and chopped dill into plates in portions.

Pumpkin baked with egg

Peel the pumpkin from skin and seeds, cut into cubes. Spread evenly in the baking dish and sprinkle with salt and pepper. Beat three eggs in a bowl and pour them over the pumpkin. Spread a small piece of butter on top. Place in oven for 30 minutes. If desired, the finished casserole can be sprinkled with hard cheese.

Light Stewed Cabbage Recipe

Chop the cabbage, place in a deep bowl and sprinkle with salt. Knead thoroughly until softened.
Pour into a heated frying pan, add water. Add pepper and a little salt. Simmer, stirring occasionally, for about 30 minutes.

Chicken baked with vegetables

Everyday recipes for weight loss cannot do without vegetables and chicken. After all, chicken meat is the main source of proteins, and vegetables saturate the body with fiber, which helps improve intestinal function and burn excess fat.

Cut the eggplant, 2 sweet peppers, carrots, onions, 3 tomatoes and chicken fillet into cubes, mix and place in a baking dish. In a deep bowl, mix half a tbsp. l. mayonnaise, 3 tbsp. l. sour cream, 300 g of grated hard cheese, salt, paprika and pepper. Pour the resulting mixture over the products on the baking sheet. Place in oven until full readiness.

Chicken fillet in mustard sauce

In a deep bowl, mix 2 tbsp. l. spicy mustard, 2 tsp. Dijon mustard, salt, pepper, turmeric. Wash and dry the chicken fillet, brush with the resulting sauce on all sides and place on foil (for each piece of chicken there is a separate layer of foil).
Place chopped apple pieces on top of the sauce. Wrap the meat tightly in foil and place in the oven for 30 minutes.

Zucchini with cheese and tomatoes in the oven

Zucchini and tomatoes, cut into medium-thick circles. Grate the cheese and garlic, combine with mayonnaise and mix. Place the zucchini on a baking sheet and place the tomatoes on top. The final layer will be cheese sauce. Place the appetizer in the oven for 20 minutes.

Zucchini casserole

Cut the zucchini, potatoes and onion into medium cubes. After mixing, place the vegetables evenly in the baking dish. Break 3 eggs into a bowl, add paprika, salt, pepper and beat.
Pour the resulting mixture over the vegetables. Leave in the oven for 30 minutes, sprinkle with grated cheese and remove for another 1 minute.

Rice with chicken and vegetables

Chop the chicken, onion and carrots into cubes and fry until the chicken is half cooked. Pour the mixture into the pan, add rice, canned peas and corn. Pour in hot water and cook until tender, stirring occasionally.

Pollock with stewed vegetables

Pollock is considered an ideal fish for those who want to lose weight: In addition to being low in calories, it is also enriched with various vitamins, minerals and trace elements. Regular consumption of this fish helps to normalize the functioning of the thyroid gland, which is responsible for the performance of all metabolic substances. And, therefore, it helps to lose extra pounds.

After cleaning the pollock, pour lemon juice over it and leave for 30 minutes. Then cut into portions and rub with fish spices. 3 pcs. Grate carrots, cut onion into rings, 2 tomatoes into cubes. Distribute half of the resulting vegetables in a deep frying pan, place the fish on top, and add the rest of the ingredients. Pour in a glass of water and simmer until fully cooked.

Chicken liver stewed with vegetables

Wash and chop the liver. Chop 2 tomatoes, bell pepper and onion into cubes. Grate the carrots. Mix all products in a frying pan and fry for 3 minutes. Then pour in 1 can of sour cream, a third of a glass of water, salt and pepper. Simmer for about 30 minutes.

Diet pilaf with chicken

This recipe makes the dish dietary and subject to the laws of food regulations due to the method of preparation: practically free of fat and carcinogens. Which leaves all the best qualities of weight loss products for every day.

The recipe for dietary pilaf includes chicken fillet, which tops the PP list

Wash the chicken breast, remove the bones and cut into pieces. Cut carrots into strips, onions into rings. Place the brisket in a saucepan with water and bring to a boil.

Turn the heat down a little and cook for another 13 minutes. Add carrots, onions and pepper powder. Leave on the heat for another 5 minutes, then add brown rice, cumin and dried barberry. Simmer, covered, for about 30 minutes.

Veal with mushrooms and potatoes

Cut the meat into medium cubes, place in a frying pan and fry for 3 minutes with grated carrots and onions. Chop potatoes (5-6 pieces) into large pieces and add to veal. Add 300 ml. water and cover with a lid and simmer for about 30 minutes. In 13 min. until ready, add a can of canned champignons, and 3 tbsp. l. sour cream.

Zucchini baked with minced chicken

Cut the zucchini into rings and remove the seeds. Place on a baking sheet. Finely chop the onion, grate the carrots and cheese. Combine minced meat and vegetables, add salt and pepper, mix thoroughly. Place into the core of the zucchini. Bake for about 30 minutes. Then sprinkle the dish with cheese in portions and leave for another 3 minutes.

Most people are afraid of proper nutrition, believing that everything is necessarily not tasty, and all recipes are monotonous and boring. However, you can find many dishes that promote weight loss and are tasty for every day.

Video about PP recipes for every day for weight loss

Recipes for proper nutrition for weight loss for every day:

Proper nutrition for weight loss, recipes for every day: