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Svetlana Markova

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

In the fight against extra pounds, you always have to fight your appetite. As a rule, delicious food is not dietary, and the lowest-calorie dishes in the diet when losing weight are not at all pleasant to the taste. But eating right and enjoying food is real, you just need to add a little knowledge about the calorie content of the foods you eat and use your imagination. There are a lot of tasty and simple recipes that can diversify your .

Recipes for low-calorie dishes indicating calories with photos

There is one main rule in dietary cooking - allow yourself to eat everything, just use low-calorie ingredients for your dishes. When losing weight, use a steamer, grill or oven to prepare dietary food, and forget about cooking in a frying pan. The basis of the low-calorie menu is. When losing weight, it is allowed to include lean meat, fish and seafood (mussels, shrimp, squid), dairy products, mushrooms, chicken liver, rice, buckwheat in the diet.

It is important for a person on a diet to know that the higher his physical activity, the more calories the body requires to maintain the body normal. When counting calories while losing weight, keep in mind that:

With age, the body's need for calories decreases.
Women burn fewer calories than men.
Pregnant and breastfeeding women burn more calories.
In children daily norm calorie content depends on age.
Mental work requires fewer calories than physical work.

Can be used in low-calorie dishes. For this it is advisable to use online calculator on the Internet or start Personal diary calories and enter there the information contained on product packaging. The average number of calories consumed when losing weight is set in the range from 800 to 1500 calories per day. Let's figure out how to prepare delicious dietary dishes from easily accessible and simple products for every day. We offer several recipes instant cooking weight loss dishes with calorie counting.

Salad with shrimp, vegetables and herbs

An easy and nutritious low-calorie dish for weight loss - shrimp salad, which can be served for breakfast or dinner, contains the following ingredients:

170 g large shrimp;
one cucumber;
150 ml one percent yogurt;
a bunch of parsley and dill;
ground black pepper, salt.

Cooking method:

Boil the shrimp in lightly salted water (5-7 minutes).
Chop the greens and cucumber.
Mix peeled shrimp with vegetables, herbs, and spices to taste.
The energy value of the dish is 237 calories.

Grilled meat with vegetables

Meat dishes can also be low-calorie if you use lean beef, turkey, and rabbit. We suggest including a recipe for low-calorie beef steak, grilled with vegetables, in your diet when losing weight. Ingredients for 4 servings:

650 g beef steak;
2 zucchini;
50 g plums. oils;
one onion;
tsp grated lemon zest;
20 g chili;
spices, herbs.

Cooking method:

Mix pieces of beef, cut into 2.5 cm thick pieces, onion, cut into large rings, and zucchini into diagonal slices.
Add chili, spices, stir, leave for a few minutes.
Mix butter, herbs, lemon zest, and a pinch of salt.
Place the beef on the grill, sear each side for 5 minutes, then set aside.
Grill the vegetables, turning over for about 8 minutes.
Spread the steak with lemon-spicy sauce and serve with vegetables and herbs.
The energy value of the finished dish is 2100 calories.

Chicken baked with cheese in the oven

Ingredients:

250 g chicken fillet;
one tomato;
2 tsp low-fat sour cream;
50 g cheese;
spices.

Cooking method:

Wash the fillet, cut into thin strips.
Cut the tomato into large rings and grate the cheese.
Add spices to the meat, stir, place on a baking sheet.
Place tomatoes on top and brush with sour cream.
Sprinkle grated cheese on top of all products.
Bake for 40 minutes.
The energy value of the dish is 650 calories.

Recipe for a simple zucchini casserole with minced meat

Ingredients:

3 zucchini;
500 g minced chicken;
one onion;
200 g hard cheese;
3 tomatoes;
2 chicken eggs;
200 g homemade sour cream.
spices.

Cooking method:

Fry the chopped onion and then the minced meat until done.
Grate the zucchini using a coarse grater and squeeze out excess moisture.
Beat eggs with sour cream.
Place in a baking dish in layers: first the minced meat with onions, and then the zucchini.
Pour in the egg-sour cream mixture.
Place tomatoes cut into rings on top and sprinkle with grated cheese.
Bake for half an hour at an oven temperature of 180 degrees.
The energy value of the dish is 1450 calories.

Stewed cabbage with potatoes and chicken

Ingredients:

1 small chicken breast;
500 g potatoes;
200 g cauliflower;
one onion;
one carrot;
spices, herbs.

Cooking method:

Cut the onion into half rings.
Grate the carrots.
Fry the vegetables a little in sunflower oil.
Slice the chicken breast and add to the onions and carrots, simmer for 10 minutes.
Separate the cabbage into small florets, boil in lightly salted water for 5 minutes, and place in a cauldron with the stewed foods.
Boil jacket potatoes, peel, cut into slices, combine with all the ingredients.
Salt, pepper, simmer for 15 minutes.
Serve the dish with chopped parsley, dill or other herbs to taste.
The energy value of the finished dish is 1220 calories.

Steamed pumpkin-carrot cutlets

Ingredients:

400 g pumpkin;
3 carrots;
one chicken egg;
100 ml milk;
2 tbsp. l. semolina;
spices.

Cooking method:

Grate the pumpkin and carrots.
Stew the carrots in milk until tender.
Pour semolina into the pumpkin-carrot mixture, stir, cook until tender for about 10 minutes.
Add spices to the mixture, knead the dough, leave for 5 minutes.
Make cutlets from the dough, place them in a steamer for 20 minutes.
The energy value of the dish is 800 calories.

Baked fish with celery

Ingredients:

1 carp (600 g);
2 cloves of garlic;
lemon juice;
200 g celery root;
spices.

Cooking method:

Sprinkle the cleaned carp with lemon juice.
Lightly fry diced celery.
Place celery in the pan, carp on top, chopped garlic on top, sprinkle with vegetable oil, bake in the oven until done.
Serve the dish with chopped herbs.
The energy value of the dish is 660 calories.

How to prepare dietary sweet dishes for weight loss

In the process of losing weight, you don’t have to limit yourself to sweets. There are many low-calorie dishes that will not only be beneficial, but will also be very tasty. A sweet diet includes milk salads, fruit cocktails, and curd desserts. The main thing is to observe: meals should be taken up to 5 times without snacks. If the feeling of hunger interferes with a full life, then nutritionists recommend drinking mineral or regular purified water. We offer several sweet recipes for weight loss.

Hearty cottage cheese casserole in a slow cooker

Components:

400 g 9% cottage cheese;
2 eggs;
2 medium apples;
2 tbsp. l granulated sugar;
1 tbsp. l. semolina;
Art. l. drain oils

Mix sugar, cottage cheese, eggs, semolina.
Peel the apples, grate them, then add to the curd mass.
Grease the multicooker bowl with oil, then add the mixture.
Cook the casserole for 50 minutes in the “Baking” mode.
The resulting dish has 940 calories.

Delicious milk jelly with kefir

Components:

500 ml 1% kefir;
Art. granulated sugar;
2 tbsp. l. thick homemade sour cream;
1.5 tbsp. l. gelatin.

Pour 3 tbsp into gelatin. spoons of cold water, leave to swell for a few minutes.
Place the swollen gelatin in a water bath until it becomes liquid.
In kefir room temperature Add sugar and beat thoroughly with a mixer until completely dissolved.
Add sour cream to the mixture, beat for 3 minutes.
Pour in liquid gelatin and beat with a mixer at high speed.
Pour the kefir jelly into molds and refrigerate until completely set (4-5 hours).
The finished dish has 180 calories.

Oatmeal cookies for tea

Components:

100 g oatmeal;
100 ml low-fat kefir;
250 g 1% acidophilus;
1 medium apple;
2 tsp honey;
vanillin, cinnamon, candied fruits - to taste.

Fill with kefir cereals.
Let the mixture sit for 40 minutes.
Grate the apple on a coarse grater.
Mix the ingredients.
Bake on parchment for half an hour at an oven temperature of 200 degrees.
The finished dish has 650 calories.

Protein dessert - cottage cheese pie

Components:

300 g 9% cottage cheese;
2 eggs;
350 grams of wheat flour;
1 tbsp. granulated sugar;
150 g plums. oils;
vanillin.

Freeze the butter, then grate it.
Add flour, half a glass of sugar to the butter and grind until crumbly.
Beat the eggs separately, add cottage cheese, vanillin, and remaining sugar.
Mix the curd mixture thoroughly until smooth.
Place three layers in a baking dish: crumbs, curd mass, crumbs.
Preheat the oven to 180 degrees, bake the cake for half an hour.
The final energy value of the dish is 2570 calories.

Attention! The information presented in the article is for informational purposes only. The materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and make recommendations for treatment based on the individual characteristics of a particular patient.

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Dietary low-calorie nutrition involves giving up many dishes and culinary delights. However, you may find recipes for a low-calorie diet for weight loss with a menu for the week on the Culinary League website, and your diet will not suffer at all from the loss of mayonnaise or flour products. Contrary to popular belief, low-calorie cuisine can also be very tasty and varied. Recipes for low-calorie diet dishes for weight loss will allow you to find great alternatives to your favorite products! For example, steamed foods such as chicken breast, fish fillet or vegetables taste great but contain virtually no calories!

Dietary low-calorie nutrition and sports

Go to low calorie diet for weight loss This is given to many with great difficulty, because sometimes you really want to eat a good old cake or pie! IN recipes for delicious low-calorie dishes, calorie indication given for a reason. Having created a complex of proper nutrition And physical activity, you will be able to control the amount of calories entering your body, and if you couldn’t resist eating cake today, just increase the load for a couple of days in advance! The main thing in the whole idea of diets and training is your personal desire; if you really want it, you can achieve anything!

You can create a low-calorie menu in the most different ways. Dishes baked in the oven, stewed in a slow cooker, steamed, fried in a dry frying pan without oil are perfect for dieting. Main secret preparing dietary dishes for weight loss not only involves controlling the fat content of foods, but also the proper balance of fats, proteins and carbohydrates.

A well-designed menu will help you maintain your figure!

When compiling a daily menu, it is best for those who are on a diet to pay attention to dishes baked in the oven or steamed. Both methods of heat treatment make it possible to preserve the maximum amount of nutrients in the products used and only slightly increase their calorie content.

Oven recipes

Baking in the oven is an ideal way to cook meat or vegetables so that they turn out tasty, aromatic, but not greasy. Cook in the oven using foil or a special baking bag to retain all the juices in the dish.

Stuffed zucchini – 70 Kcal

A complete diet must contain meat as a source of animal protein, iron, and potassium.

The recipe is simple, the dish is simple, but very tasty.

When choosing meat, give preference to the one that has more protein but less fat. Perfect option– turkey, it contains 22% protein.

You can also take lean beef, veal, rabbit or chicken breast. Cook meat with a variety of vegetables. For example, with zucchini.

For zucchini stuffed with meat, prepare in advance:

500 grams of young zucchini;
250 grams of lean beef;
200 grams of tomatoes;
100 grams of lettuce pepper;
75 grams of onion;
75 grams of carrots;
dill;
clove of garlic.

First, prepare the minced meat. Grind the meat, carrots, onions, tomatoes and garlic in a meat grinder. Add salt, pepper and stir. Wash the zucchini and cut lengthwise, remove the seeds with a spoon. Place the minced meat into the resulting “boats” and place the zucchini in the oven for 20 minutes at 200 degrees.

Lasagna with zucchini – 53 Kcal

Another secret that will help you prepare delicious diet meals for weight loss is the usual, everyone’s favorite recipes, in which high-calorie ingredients can be replaced with more dietary analogues. For example, make lasagna in which zucchini serves as sheets of pasta.

Very tender and delicious lasagna.

For this lasagna take:

a couple of zucchini;
200 grams of low-fat cottage cheese;
1 egg;
4 tablespoons of tomato sauce;
100 grams of Mozzarella;
40 grams of Parmesan;
a few basil leaves.

Prepare light lasagna this way:

Using a paring knife, cut the zucchini into thin, long strips. Rinse them in salted water and dry on a paper towel.
Finely chop the basil, mix with cottage cheese and raw egg.
Grease a small baking dish with olive oil and place the first layer of zucchini leaves. Spread a little curd filling on top of them, pour a little sauce over it and place pieces of Mozzarella.
Make 3 or 4 more such layers (as long as there is enough food). At the end, sprinkle the lasagna with Parmesan, grated on a fine grater, and bake the dish for half an hour at 180 degrees.

Dietary dishes in a slow cooker

A faithful assistant for modern busy housewives is a multicooker. You can prepare a wide variety of dishes in it, including dietary ones.

Squid in sour cream – 87 Kcal

Seafood is ideal for the diet table, as it has virtually no calories, but is very tasty and healthy.

Squid in sour cream will be a delicious snack that will brighten up any dinner table.

Squid is a great way to add protein to your diet.

Take:

half a kilo of squid;
onion;
50 grams of dill;
a tablespoon of vegetable vegetable oil;
75 grams of low-fat sour cream;
salt.

Prepare like this:

Clean the squid and cut into strips. Chop the onion and dill.
Set the multicooker to “Stew” mode and simmer the onion in vegetable oil until transparent.
Next, add the squid to the onion and cook the products together for another 5 minutes. Do not simmer them for too long, otherwise the seafood will become “rubbery”.
2 minutes before the end of cooking, add sour cream into the bowl, salt its contents and sprinkle with dill. Mix everything and keep under closed lid for a couple more minutes.

Serve the squid with steamed rice or couscous.

Lazy cabbage rolls – 112 Kcal

You can cook regular cabbage rolls, but without adding sour cream and using lean meat. And this will be a completely dietary dish. However, we will prepare quick cabbage rolls with chicken.

Lazy cabbage rolls are much easier to prepare than classic ones.

For them take:

300 grams of cabbage;
half an onion;
1 carrot;
50 grams of rice;
1 tablespoon Greek yogurt;
100 grams of minced chicken breast;
vegetable oil;
salt pepper.

The cooking algorithm is almost primitive:

Grate the carrots and chop the onion finely.
Pour 2 tablespoons of vegetable oil into the multicooker bowl, heat it and place vegetables and minced meat in it. Simmer them for 15 minutes on the “Baking” mode.
Add chopped cabbage, washed rice, spices and yogurt, fill everything with water so that it covers the food.
Set the “Stew” mode and cook for 40 minutes.

Simple Stovetop Recipes

Be sure to include soups in your daily diet. Both traditional and puree soups. These dietary dishes are very tasty and, moreover, filling and healthy for the digestive system.

To make soups low in calories, do not fry in oil, do not cook thick and fatty meat broth and do not add a lot of potatoes or legumes.

Pumpkin puree soup – 65 Kcal

Pumpkin puree soup is a healthy dish rich in vitamins.

Ingredients:

200 grams of pumpkin pulp;
200 grams of cauliflower;
50 ml cream;
4 glasses of water;
salt, paprika, turmeric, Italian herbs.

Let's prepare it like this:

Throw pumpkin cubes and cabbage inflorescences into boiling water. Boil the vegetables for 10 minutes, then chop them with a blender.
Dilute the puree with vegetable broth to the desired consistency, add salt and season with spices.
Add cream to the soup, return it to the stove and warm it up a little. At the end you can add a pinch of grated cheese, but remember that cheese is... high-calorie product and will increase the number of calories in each serving.

In addition to soups, you can prepare any hot dishes for weight loss on the stove by stewing in a saucepan or quickly frying in a wok. This type of heat treatment allows you to avoid a large amount of fat in dishes.

Stewed fish – 110 Kcal

The calorie content of the dish will depend on the fish chosen. Take red for example. One steak is enough for one serving. You will also need half an onion, cut into rings, one tomato, a little olive oil and lemon juice, salt, and white pepper.

Fish prepared according to this recipe always turns out appetizing and juicy.

Pour the fish fillet with oil, lemon juice and season with spices. Leave to marinate for 30 minutes, or better yet, an hour.
Place a little oil in a saucepan and place onion rings tightly in it.
Spread the tomato slices over the onion and cover the saucepan with a lid.
Let the vegetables simmer for 5 minutes and then place the fish on top. Cover the pan with a lid and simmer all ingredients for another 15 minutes.

Diet foods for weight loss for breakfast

The breakfast of any person who wants to eat right should be complete, correct, quite plentiful, but balanced.

Porridge is ideal for breakfast, as it is rich in fiber, or eggs, as a source of protein.

Wheat-pumpkin porridge – 104 Kcal

Great option for morning breakfast!

Ingredients for three servings:

375 grams of pumpkin pulp;
100 grams of millet;
35 grams of butter;
300 ml milk;
2 tablespoons sugar;
a pinch of salt;
glass of water.

When everything is prepared, let's proceed:

The pumpkin needs to be peeled, cut into cubes and chopped in a blender until smooth. In a ladle or in a multicooker bowl, it should be fried in butter. You can immediately add half the sugar to the pumpkin mixture to caramelize it.
Then pour the washed millet into the bowl, pour in milk, water, add salt and the remaining sugar. Mix the ingredients and cook, setting the timer for 50 minutes. After this, let the porridge stand for another half hour on heating.

If you are confused by the sugar in the recipe, then replace it with a sweetener based on stevia or another sweetener. You can also take cane sugar.

Stuffed omelet – 47 Kcal

This hearty breakfast will give you energy for the whole day.

To diversify egg dishes, prepare a unique and tasty omelet from:

2 eggs;
30 ml milk;
10 grams of butter;
300 grams of lettuce pepper;
basil and parsley.

Heat in a frying pan butter and slightly simmer the diced pepper in it. Mix eggs with milk and salt in a cup and pour over pepper. Chop the greens and place in the middle of the omelet. Lift the edge with a spatula and wrap it towards the center. Then do the same with the second edge and carefully turn the omelette over, seam side down. Cook for another minute.

Lunch recipes for losing weight

At lunchtime, try to diversify your menu as much as possible. Cook fish, meat, poultry, offal. Don't forget about vegetables, grains and legumes. Use root vegetables too, but not just potatoes, although potatoes boiled steamed or baked directly in the skins are great. great option dietary lunch.

Complement your lunches with fresh salads, but do not use mayonnaise or rich sour cream as a dressing. Use quality olive oil or linseed oil, Greek yogurt, unsalted soy sauce, lemon juice, rice vinegar.

Steamed chicken cutlets – 145 Kcal

Steamed chicken cutlets are an excellent dietary option.

1 kilogram of minced chicken breast;
2 onions;
1 celery;
150 grams of cheese;
2 tablespoons white yogurt;
2 eggs;
spices for chicken, salt.

Using the finest grater, grate the onion, celery and cheese. Mix everything with minced meat, add salt and season. Add eggs and form into small patties. Cook them in a steamer for 20 minutes. Serve the dish with steamed rice or a vegetable salad.

Okroshka – 200 Kcal

This traditional summer dish is an excellent option for a diet menu, and not only in the warm season. If you don't like the strong taste of kvass, make okroshka using mineral water, kefir, whey or ayran - it’s both tastier and healthier. Also, do not put sausage in okroshka, but replace it with boiled meat or tongue. Or even make a vegetable version of this cold soup by swapping the full-fat sour cream for Greek yogurt.

Okroshka - sip fresh air.

For dietary okroshka, take:

2 liters of low-fat kefir;
2 boiled chicken breasts;
greenery;
2 bell peppers;
2 cucumbers;
1 carrot;
salt.

Cut all ingredients into cubes, add salt and pour kefir. Serve with a spoonful of chopped herbs.

Also a great option is Turkish okroshka. For it, grate the cucumber, mix with chopped mint, basil, squeezed garlic and herbs.

What to cook for dinner for weight loss

In a properly designed weight loss menu, dinner should always be light. Vegetables, kefir, low-fat fish are the best ingredients for organizing an evening meal.

Hummus – 166 Kcal

If you have never tried hummus, fix that urgently. It's not too high in calories, but very tasty and useful option snack, which can be an alternative to salad or even completely replace dinner.

This hummus recipe will please exotic lovers and vegetarians.

For hummus take:

dry chickpeas 300 grams;
100 grams of sesame seeds;
half tsp cumin;
lemon juice – 5 tablespoons;
3 cloves of garlic;
olive oil;
salt.

Prepare the snack like this:

Wash the chickpeas and soak in water for 12 hours. Drain the water, add fresh water and cook for 2 hours.
Heat the cumin grains in a dry frying pan and grind them in a coffee grinder.
In the same frying pan you need to fry the sesame seeds and chop them in the same way.
In a blender, mix sesame powder, garlic, salt and olive oil until smooth. Add chickpeas and chop again.
By adding chickpea broth to the blender bowl, you can adjust the thickness of the hummus. Also, during the process of grinding the ingredients, you should add lemon juice and oil.

Serve prepared chickpeas with vegetables, cut into strips, or diet bread.

Ratatouille – 90 Kcal

Ratatouille is a classic of the world vegetarian menu.

For vegetable stew baked in the oven, take:

1 zucchini;
1 bell pepper;
1 eggplant;
4 tomatoes;
onion;
a head of garlic;
sprig of rosemary.

Cut all vegetables except tomatoes into slices. Grease a baking dish with vegetable oil and place vegetable pucks one after another. Peel and chop the tomatoes, add salt, pepper, garlic and pour this mixture over the vegetables. Pour a little water on top, add a sprig of rosemary and bake the dish in the oven for an hour at 180 degrees.

Lenten diet dishes for those who are losing weight

Fasting is a time when not so much the body is cleansed as the soul. But nevertheless, this is a great time for losing weight, since the diet during this period mostly consists of vegetable and low-fat dishes.

Onion soup – 32 Kcal

Onion soup for the French is like borscht for us.

For a variation on French soup, take:

3 onions;
half a head of cabbage;
carrots;
tomato;
spices and herbs to taste.

Chop all the vegetables very finely and let them boil in water. After 10 minutes of active boiling, reduce the heat, cover the soup with a lid and simmer for about another half hour. You can serve the soup with melted cheese dissolved in it.

Vegetable spring rolls – 172 Kcal

This is a classic variation of traditional spring rolls, but without deep frying.

Eastern culinary specialists have a signature dish - spring rolls.

For them take:

8 sheets of rice paper;
50 grams of funchose;
half a carrot;
half a cucumber;
4 lettuce leaves;
greenery;
Sesame oil.

Cut the vegetables into strips, brew funchose with boiling water, and moisten sheets of rice paper with water and place on a towel to remove excess moisture. Mix the noodles with vegetables and oil, add a little salt and place on a sheet of paper. Roll into rolls and serve with soy sauce.

Dietary options for children

A diet menu can also be very useful for children, since the problem of childhood obesity is very acute today. And in principle, light, not too high-calorie dishes are more beneficial for a growing body.

However, it is worth remembering that dietary menu options for adults are not suitable for children. They require more calories to grow and develop.

Meat souffle – 196 Kcal

A tender and very tasty delicacy.

boiled beef – 500 grams;
low-fat cream – 300 grams;
2 eggs;
salt pepper.

Boiled beef should be ground in a blender, mixed with eggs, cream and spices. Place the resulting mixture in a baking dish and place in the oven. Bake at 180 degrees until done.

1 cup peas;
1 onion;
1 carrot;
300 grams of minced chicken;
3 tablespoons rice;
50 grams of butter;
dill;
salt pepper;
2 liters of water.

Peas must first be soaked for 2 hours in cold water. Then put it in a saucepan, add two liters of fresh cold water and cook until half cooked.

Grate the carrots. Chop the onion. Fry vegetables in butter.
Boil the rice separately until half cooked and mix with the minced meat. Season with salt and pepper and form into meatballs.
Place them along with the onions and carrots in the pan with the peas and cook for another 15 minutes. At the end, add salt and pepper and serve with chopped dill.

Low calorie salads

To make boring diet dishes more interesting, add spices to them. Their varied flavors make your meal colorful and interesting. In addition, hot seasonings improve digestion and in themselves speed up metabolism.

So, a spicy dressing will be an excellent decoration for any, even standard, salad.

Spicy salad with vegetables and rice – 190 Kcal

It's simple, short and affordable.

200 grams of rice;
100 grams of tomatoes;
90 grams of olives;
50 grams of carrots, bell pepper, canned peas;
15 grams of chili pepper;
spices, herbs, olive oil.

Boil the rice, preferably steamed. Chop all vegetables finely. Mix everything well and serve as a side dish or a separate dish.

Vegetable salad with eggs – 75 Kcal

Majority base dietary salads- hard-boiled chicken eggs.

400 grams of broccoli;
3 eggs;
100 grams of tomatoes;
a couple of cloves of garlic;
for dressing: olive oil, lemon juice and balsamic vinegar;
greenery;
salt, spices.

Boil the cabbage in salted water for 5 minutes, hard-boil the eggs. Cut the eggs and tomatoes into slices and combine in a bowl with the cabbage. Mix the dressing ingredients and pour it over the salad. Season it with salt and spices.

Dietary dishes made from cottage cheese

Cottage cheese, especially low-fat cottage cheese, is an indispensable attribute of any diet menu. It is rich in protein, calcium and can be eaten plain with Greek yogurt or fruit, or as a topping for desserts and baked goods. You can also prepare dietary dishes from cottage cheese by adding herbs, garlic and cheese to it. Spread this cottage cheese on a piece of bread and you will have the perfect breakfast.

Stuffed apples with cottage cheese and raisins – 85 Kcal

A very tasty treat for the whole family.

1 kilogram of apples;
500 grams of low-fat cottage cheese;
2 eggs;
100 grams of raisins;
sugar to taste.

To prepare such a dessert, follow this algorithm:

Cut off the top of the apples, remove the membranes and seeds. Scoop out some of the pulp from the center with a spoon.
Cottage cheese should be rubbed with a blender or through a sieve, mixed with raisins, eggs and sugar. You can also rub the middle of the apple here so as not to throw it away.
one percent cottage cheese – 200 g;
spoon of bran;
a spoonful of low-fat unsweetened yogurt;
1 egg;
1 apple;
vanillin, cinnamon, sugar to taste.

Even a child can prepare this dish. Mash the cottage cheese, mix with the remaining ingredients, place in a baking dish and place in the oven (160 degrees) for 45 minutes.

In addition to properly prepared food with a low calorie content, for a complete diet you need to follow a number of recommendations. The main ones are to eat not a lot and it is better to eat more often, but in small portions. It is also very important to drink enough fluids - clean water, green tea with mint or a drop of honey. It is then that you will achieve the expected lightness that all nutritionists endlessly talk about.

To lose weight, you need to include low-calorie dishes in your daily diet that are easy to prepare from simple ingredients. If the body does not receive enough calories, it will have to take energy from its own reserves, obtaining it by breaking down fat deposits. Thus, by changing your diet, replacing high-calorie dishes with low-calorie ones, you can bring your figure to perfection. If you additionally engage in sports, beautiful body you are guaranteed.

Features of preparing low-calorie dishes

To make the dish tasty and safe for your figure, you need to be able to prepare it correctly.

On a note! The calorie content of a dish is directly related to the method of its preparation. Even if the same products are used, this indicator may differ in two different cases. For example, in boiled chicken breast much less calories than fried.

When losing weight, it is important to consume as little fat as possible and simple carbohydrates, giving preference to proteins. As for complex carbohydrates, on the contrary, they are necessary for the body. Their breakdown takes a long time and requires a large amount of energy. As a result, a person feels full for a long time and loses body fat.

Vegetables bring great benefits to the human body, so they must be used to prepare simple and healthy low-calorie dishes for weight loss. They contain fiber, which cleanses the intestines, promotes its proper functioning, and slows down the absorption of carbohydrates and fats.

On a note! Raw vegetables less caloric than those that have been cooked.

Hidden fats negatively affect the functions of the body and pose the greatest threat to it. For example, they are contained in sausages, sometimes accounting for half the weight of the product.

There is a well-known belief that pasta, rice and potatoes contribute to the deposition of fat. In fact, this is not true. To reap the exceptional benefits of eating these simple foods, all you need to do is prepare them correctly.

use any oil to a minimum;
buy pasta made from durum wheat;
do not overcook rice and pasta;
give preference to brown rice;
Instead of boiled potatoes, use the product fried in a Teflon frying pan without adding oil.

Following these simple rules, you can reduce the calorie content of foods. This will not only be beneficial, but will also allow you to increase your portion.

Below we will consider several simple recipes for preparing light and tasty low-calorie dishes for every day for weight loss, indicating calories.

Recipe 1. Simple soup with chicken and vegetables

Cooking time – 45 minutes.

No diet is complete without first courses. And in the process of losing weight, soups play an important role. Moreover, most liquid dishes are low in calories.

Ingredients

To prepare dietary soup, you will need the following products:

chicken breast – 300 g;
frozen vegetables – 400 g;
potatoes – 2 pcs.;
carrots – 1 pc.;
onions – 1 pc.;
vegetable oil – 2 tbsp. l.;
salt, pepper, bay leaf.

Cooking method

The recipe for preparing a dish from low-calorie simple products is quite simple:

A delicious and aromatic chicken and vegetable soup is ready. You can pour it into plates and serve it to the table.

Recipe 2. Diet stewed cabbage

Calorie content (per 100 g) – 55 kcal.

Cooking time – 30 minutes.

The recipe for making stewed cabbage is not known, except perhaps to the housewife who has never stood behind the stove. This is a simple and, most importantly, very low-calorie dish consisting of simple ingredients.

Ingredients

This dietary low-calorie dish turns out to be surprisingly filling, so it is suitable for dinner - hunger will not interfere with sleep and your figure will not be threatened by excess fat. And you need to prepare it from the following ingredients:

white cabbage – 600 g;
onions – 300 g;
fresh carrots – 300 g;
vegetable oil – 30 g;
salt and pepper to taste.

On a note! If desired, you can use a small amount of tomato paste. However, with it the dish will become a little more caloric.

Cooking method

Pour vegetable oil into a frying pan and put on fire. Peel and chop the onion into cubes, fry until soft. 7
Peel the carrots, wash and chop. 8
Shred the cabbage. 9
Add cabbage and carrots to onions. Salt and pepper. Cover the pan with a lid and simmer for 20 minutes, stirring occasionally.

Yummy braised cabbage Suitable not only as a side dish, but also as a separate dish.

Recipe 3. Delicious carrot and cabbage salad

Calorie content (per 100 g) – 54 kcal.

Cooking time – 15 minutes.

Cabbage and carrot salad is one of the lowest-calorie dishes that is included in the list of simple menu recipes for weight loss. In addition, it is rich in vitamins and healthy fiber, and its preparation requires a minimum of time.

Ingredients

To do delicious salad from fresh cabbage and carrots, you will need:

fresh white cabbage – 200 g;
fresh carrots – 100 g;
fresh cucumber – 1 pc.;
olive oil – 1 tbsp. l.;
salt and sugar to taste.

On a note! You can add a little vinegar to cabbage and carrot salad.

Cooking method

Making a salad is very simple, especially if you follow the recipe with the photo:

The remaining salad can be stored in the refrigerator for some time.

Recipe 4. Chicken fillet stewed with vegetables

Calorie content (per 100 g) – 75 kcal.

Cooking time – 25 minutes.

Chicken fillet, stewed with vegetables, is a tasty and healthy low-calorie dish, which is often included in the menu for weight loss. To prepare it, a minimum set of simple products is used.

Ingredients

We prepare a low-calorie dish from simple products that are available in the refrigerator of almost every housewife:

chicken fillet – 400 g;
frozen vegetables – 400 g;
vegetable oil – 1 tbsp. l.;
salt and pepper to taste.

Cooking method

To prepare a simple and tasty low-calorie dish for weight loss, you can use the recipe with step-by-step photos:

When the dish has cooled a little, it can be served.

Recipe 5. Delicious dessert made from cottage cheese and fruits

Calorie content (per 100 g) – 121 kcal.

Cooking time – 1 hour.

During the period of weight loss, you do not need to completely exclude desserts from the menu. Those with a sweet tooth can enjoy delicious dishes made from... low calorie foods. One of these is a curd dessert with fruits, which doesn’t even require an oven.

Ingredients

To prepare the dessert, the following set of products is used:

cottage cheese – 300 g;
sour cream – 400 g;
canned peaches – 800 g;
sugar – 100 g;
gelatin – 25 g.

On a note! We must not forget that the dish should be low-calorie, so sour cream should be purchased with a small percentage of fat content. As for fruits, you can use apricots, bananas or others.

Cooking method

To make a delicious dessert without baking, just perform simple manipulations with already prepared products:

Place in the refrigerator for 30 minutes. It may take longer to harden.

Using recipes for the most delicious low-calorie dishes for weight loss from simple products, you can easily create a varied diet menu for a week.

Those who dream of losing weight strive to find the necessary diet. Today, more than ever, there is a lot of varied, sometimes conflicting, advice on this matter. Some advise mono-diets, others - alternating meals with fasting days… it’s impossible to list everything.

You may not want to blindly believe that just eating a few calories will lead to weight loss, but it is still worth remembering that calories are the energy your body needs. And the amount consumed should be proportionate to the amount spent. So in modern times it is impossible to do without low-calorie dishes.

Let's start with salads. After all, they are the easiest ones to make low-calorie. Most often, salads contain vegetables and fruits, and they have the least calories.

apple;
grapefruit;
pear;
kiwi;
pomegranate;
natural yogurt.

Cooking time - 15 minutes.

Calorie content - 46 kcal.

You can take other fruits, the main thing is that they are not sweet, like banana, grapes, orange. And most importantly, dressing for a low-calorie salad should not consist of sour cream, much less mayonnaise. Natural yogurt is best. It tastes quite like sour cream, but it has almost no fat content.

So, cut all the fruits into cubes, remove the kernels from the pomegranate, and cut the kiwi into rings. Apples and pears should not be peeled. It contains essential vitamins and minerals, necessary for a person. And in a diet they are required in more, since the rest of the food cannot compensate for them.

Place everything in a salad bowl, add yogurt, stir a little. That's it, ready to eat.

Vegetable salad

carrots - 1 piece;
Chinese cabbage - 1 fork;
lettuce;
any greens to taste;
Margelan radish - 1 medium;
lemon.

Cooking time - 20 minutes.

Calorie content - 42 kcal.

Thinly slice the cabbage, and also chop the salad. Tear the greens with your hands. This way it will preserve more useful things than cutting it with a knife. Cut the radish into thin strips. Squeeze the juice from one lemon and sprinkle it over the vegetables. Mix well.

You can add a little salt. But remember that salt will retain fluid in the body, and the process of losing weight will occur much more slowly. You shouldn’t add anything else other than lemon juice, as the calorie content will immediately increase. Especially high-calorie olive oil.

So, if you really want to add fat, it is better to use 2-3 teaspoons of unrefined sunflower oil, it has the fewest calories. You can also recommend flaxseed oil. It is low in calories and extremely useful for weight loss. But it has a specific taste and smell, so it’s not for everybody.

Soups for weight loss

With any diet, lunch and liquid nutrition are required.

Therefore, consider options for low-calorie soups.

Tomato soup

This is a Lenten soup. Prepared exclusively from vegetables and without frying. It is known that you can lose weight by eating potatoes, if you do not eat them with butter, lard, etc. After all, it’s not just about calories, but how the foods are combined. Some combinations instantly increase calorie content.

Ingredients for soup:

white cabbage - 100 grams;
Brussels sprouts - 100 grams;
broccoli - 100 grams;
potatoes - 2 tubers;
bell pepper - 1 piece;
greenery;
tomatoes - 3 pieces.

Cooking time - 40 minutes.

Calorie content - 23 kcal.

Boil water and add chopped white cabbage. Let it boil. Then add diced potatoes. Brussels sprouts put in whole heads, and broccoli in florets. Cook for 15 minutes.

Then add bell pepper rings and tomato slices into the soup. Cut two tomatoes into slices. Pass another one through a strainer so that the juice and puree get into the soup. Simmer over low heat for another 10 minutes. Then add any greens in abundance, without restrictions.

You can add a little salt. It will also help to reduce calorie content if you put pieces of pumpkin or zucchini instead of potatoes.

Chicken soup

Meat is an irreplaceable product, especially for dietary nutrition. The main thing is that the meat should be lean. The most suitable is chicken or turkey breast.

For low calorie dish need to prepare:

chicken breast - whole, medium-sized;
carrots - 1 piece;
onion - 1 piece;
rice - half a glass;
greenery.

Cooking time - 1 hour.

Calorie content - 25 kcal.

Peel the breast and cook until tender. Then remove from the broth and cut into slices.

Add rice to the broth. Brown or steamed rice works best for low-calorie soup. These types have lower starch content. And the one that is eaten in the absence of frying in oil will not be able to combine with fat and disrupt the dietary lightness of the dish.

Chop the onion and carrots, put them in a frying pan, add a few tablespoons of broth from the pan and blanch for five minutes. Add more broth if necessary.

Meanwhile, add the chopped meat to the broth. Lastly, add the blanched onions and carrots and simmer for 10 minutes over very low heat.

Season generously with herbs and serve.

Buckwheat soup

Everyone has long known that buckwheat is especially popular among those who lose weight. Although this is not the lowest calorie cereal, it still contains a lot of vitamins, minerals and salts that are extremely important for weight loss. In addition, boiled buckwheat is delicious without any additives, even without salt. This gives it an advantage over other cereals.

To prepare you will need:

buckwheat - 1 glass;
mushrooms - 200 grams;
carrots - 1 piece;
onion - 1 piece;
raw egg - 1 piece;
corn flour - 4 tbsp. spoons;
chicken broth - 2 liters;
boiled potatoes - 4 pieces;
bay leaf, salt, herbs.

Cooking time - 1 hour.

Calorie content - 38 kcal.

Pour washed buckwheat into boiling chicken broth, preferably from breast. Add salt and bay leaf. As soon as it boils, reduce the heat and simmer, closing the lid.

Blanch finely chopped onions and carrots in a saucepan with a small amount of broth until the carrots give up their juice and color. Then add chopped mushrooms. Blanch for five minutes.

You can take any mushrooms: canned, frozen, dried, fresh - whatever you have. Dried ones should be either boiled or soaked before cooking. Defrost frozen ones in cold water. It is not advisable to use canned ones; they may contain preservatives that do not help reduce calorie content.

In a separate bowl, prepare mashed boiled potatoes, beat in an egg, add 2-3 tablespoons of broth and flour. Knead the viscous dough.

Then scoop up a little of this dough with the tip of a teaspoon and, dipping it into the boiling soup, lower the dumplings into it.

As soon as all the dumplings are added to the soup, they have increased in size and floated to the surface - the weight loss soup is ready.

Sprinkle the dish well with herbs and serve.

Rye bread croutons are ideal for this low-calorie soup. To do this, cut the stale bread into small pieces, into thin strips and place in a warm oven, no more than 150 degrees. Dry, stirring occasionally to ensure even heating. After taking out the finished crackers, cool them. Serve instead of bread.

Main courses for weight loss

Not a single person eats soups alone; everyone eats main courses, and those on a low-calorie diet are no exception. What can you prepare for this?

Lean meat, fish, vegetables - all these products are ideal for a low-calorie menu.

It is best to cook steamed or in the oven. This way, the foods will retain nutrients, but will not become saturated with fat.

For this low-calorie dish, you can use absolutely any vegetables, depending on your taste. For example:

eggplant;
Bulgarian pepper;
tomato;
zucchini;
broccoli;
cauliflower.

Cooking time - 40 minutes.

Calorie content - 32 kcal.

The quantity can be arbitrary. You can have everyone equally, but you can also diversify.

So, you should cut the eggplant into thick rings, if it is large and thick, then into half rings. Pepper - slices. Zucchini - thick strips. Tomatoes - in transverse circles. Separate the cabbage into individual inflorescences, cutting the largest ones in half.

Now place all the vegetables carefully and evenly in one layer on a wire rack, lightly greased with oil, so that they do not stick. Place the rack in an oven heated to 170-170 degrees over a baking sheet so that the juice from the vegetables flows into the container. Bake for 15-20 minutes until browned.

This weight loss dish can be eaten either hot or cold; the temperature will not in any way affect the taste of the baked vegetables.

Veal with mushrooms and potatoes

You should prepare:

lean meat - half a kilogram;
mushrooms - 200 grams;
potatoes - 4 pieces;
cheese - 50 grams.

Cooking time is one and a half hours.

Calorie content - 53 kcal.

Wash the potatoes well and do not peel them. Slice each potato lengthwise to about a third of its thickness. Lubricate this slot a little with butter, preferably butter, it has fewer calories than vegetable oil. Carefully place finely chopped mushrooms there.

Place these “sandwiches” in a flat frying pan without a handle or on a baking sheet with high sides and place in the oven. Place potatoes cut side up.

Bake at 170 degrees for 40 minutes or a little less if the potatoes are small. Five minutes before cooking, remove the baking sheet and place a piece of cheese on each potato. Cheese, for obvious reasons, should be taken low-fat. Place in the oven for another five minutes until the cheese melts and bakes.

During this time you need meat; it is better to cut the veal into transverse pieces of medium thickness, no more than one and a half cm. Add a little salt, you can add aromatic seasonings. Fry without fat in a non-stick frying pan or on a contact grill. Young lean meat will bake quickly and, in the absence of fat, will not become fried, which is not recommended for weight loss.

Serve on the table in a large flat plate: a slice of meat and one potato. This low-calorie dish can also be eaten cold. After all, there is not a drop of fat there, which means nothing will harden.

Desserts for weight loss

Well, who wants to give up desserts, even if on a diet? You don’t have to do this if you prepare the right dessert. You can even eat pies and cookies and lose weight.

Airy apple pie

A very light, tender pie without dough.

Apples - one and a half kg;
flour - 1 glass;
semolina - 1 glass;
granulated sugar - 1 glass;
soda - a quarter of a teaspoon;
butter - pack.

Cooking time - 1 hour.

Calorie content - 47 kcal.

The apples need to be grated, of course, after peeling them from the core.

In a separate container, mix sugar, flour, semolina and soda. It should be crumbly. This will be the dough.

Now prepare a deep baking sheet or mold, line the bottom with parchment. Place a layer of crumb dough onto the paper, then a layer of apples. Repeat layers until you run out of ingredients. Upper layer must be made from dough.

Place butter on the surface in thin slices.

Place in the oven and bake at a temperature of about 200 degrees for 40 minutes. During this time, the low-calorie pie will brown.

Remove, cool and cut into cakes.

It turned out to be a very easy dessert for weight loss. There is no dough in it, the sugar caramelized the apple juice and it turned out to be jelly between the sandy layers.

You will need:

"rolled oatmeal" flakes - a glass;
banana - 1 piece;
honey - 2 tbsp. spoons;
raisins - 2 tbsp. spoons.

Cooking time - 30 minutes.

Calorie content - 28 kcal.

The banana should be ripe and soft. It needs to be mashed with a fork. Add oatmeal there. Just don’t use uncooked cereal for cookies, regular ones are better. You can use not only oatmeal, but also mixtures of cereals.

Pour raisins pre-soaked in cold water into the mixture. Stir until the raisins are evenly distributed.

Bake at 180 degrees for 15 minutes. The cookies will become chewy and soft at first. But its readiness will be visible by color. Remove the sheet and cool the cookies. When it hardens, carefully remove it from the paper.

A wonderful low-calorie dessert for slimming: no flour, no sugar, no fat. But there is fruit. You can add nuts to these cookies.

It turned out to be quite tasty, varied food for weight loss. It looks like there is an answer to the question: what to eat to lose weight.

But you definitely need to remember that, no matter how low-calorie the dishes are, you must definitely follow the diet and volume.

Just because the salad is made with kale doesn't mean you can eat a bucket of it. After all, every product initially contains both sugar and fats. That is why you should carefully observe the number of products on the menu.

And finally, another recipe for a delicious low-calorie dish is in the next video.