Low-calorie recipes. Low-calorie menu - losing weight healthy and confident

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.

Dietary meals for weight loss for every day with calorie content

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 allow you to preserve maximum amount 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.

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

You can also take lean beef, veal, rabbit or chicken breast. Cook meat with various 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.

For this lasagna take:

a couple of zucchini;
200 grams of low-fat cottage cheese;
1 egg;
4 tablespoons 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 olive oil and add the first layer of zucchini leaves. Spread a little over them curd filling, pour a little sauce over it and add 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 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 onions 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 it will be quite dietary dish. However, we will prepare quick cabbage rolls with chicken.

When thinking about how to make your figure slim, or simply lose weight, it is not enough to increase physical exercise as during normal sports activities. It is necessary to adjust your diet and reduce the amount of high-calorie foods. This is not about starvation.

Using simple products, you can intelligently build your diet, prepare a lot of dishes that are not loaded with calories, but at the same time tasty, varied, and nutritious.

Properly composed low-calorie meals for weight loss from simple products will influence the achievement of the goal

Properly composed low-calorie meals for weight loss from simple products will influence the achievement of the goal, while not causing harm to health.

It must be remembered that drinking alcoholic beverages is not recommended, because fluid is retained in the body and appetite increases.

The lowest calorie simple foods

The concept of “calories” defines energy in quantitative terms, which is delivered to the body through foods. Fats contain the most calories, carbohydrates and proteins contain less.

You can’t give up fats altogether, as this can have a detrimental effect on a person’s health, his appearance. The quality of the skin will deteriorate, hair, nails, and organs will suffer digestive system.

Vegetables and fruits are the lowest calorie foods

Low-fat foods are not necessarily low-calorie. Dishes for weight loss from simple products prepared, for example, on the basis of milk containing a low percentage of fat content, will be inferior to food made from regular milk by an insignificant amount.

The lowest calorie foods are vegetables and fruits.. The latter cannot include those that contain a lot of sugar, for example, bananas or various varieties of grapes.

Plant foods retain their nutrients as much as possible if they are not processed. In addition to various vitamins, plant foods contain fiber. It, in turn, helps the body remove all toxins.

Exclusive consumption of plant foods can also harm the body, because other foods, which are higher in calories, contain beneficial substances that vegetables and fruits cannot provide.

Cereals, which themselves are very high in calories, lose some calories after cooking. Legumes contain a lot of protein, so nutritionists prohibit completely eliminating them, although they should also not be consumed often, because the level of calories they contain is quite high.

Let's talk about several types of simple low-calorie foods that can help achieve the fastest weight loss effect:

Seaweed, used in various dishes, with a large amount of iodine, magnesium, potassium, iron, zinc, vitamin complex, folic acid and other useful elements.
Fresh cucumbers are rich, among other things, in carotene and chlorophyll. They contain a lot of water.
All kinds of greens: varieties of onions, celery, lettuce, parsley.
Radish, among other things, contains vitamins PP, B, C.
Asparagus contains carotene, alkaloids, chlorophyll and other trace elements.

Lowest calorie drinks

It is known that weight loss is achieved not only by the choice of dishes. The more liquid is included in any diet, the faster the result will be - the long-awaited weight loss.

Scientists have found that the correct calculation of the optimal amount of water should be made as follows: how many calories are taken, how much water you need to drink, adding another 0.5 liters to the resulting figure. For example, if you have eaten 1200 kcal worth of food, then you need to drink a little less than two liters.

Homemade lemonade is low in calories

Water breaks down fat, helps remove processed foods from the body, and speeds up metabolism. Without a doubt, water is the simplest low-calorie drink.

When taking water during the day, you need to remember some rules. Rule 1: Don’t drink a lot of water before going to bed, because you can get puffy.

Secondly, you should not drink while eating, because the food you eat is likely to be deposited in fatty tissue.

Thirdly, you should not drink before meals. Water helps dilute gastric juice, this may cause stomach upset.

In addition to water, there are a number of drinks that will not harm your figure, and in some ways will even help you lose weight faster.

Low-calorie drinks include coffee. Required condition is its use in pure form, then it will help remove excess liquid from the body.

Green tea has antioxidants with anti-inflammatory properties.

Natural juices also contain some calories. The benefits come from freshly squeezed juices, without added sugar, and not from store-bought packaged ones. The latter are more harmful than useful.

The following of the listed drinks also have low calorie content, but still to a greater extent than those listed above:

Lemonade without sugar. Meaning homemade lemonade homemade. It contains water, lemon acid and the lemon itself, you can’t add sugar.
Fruit drinks without sugar. Various berries and water are used in their production.
Low-fat kefir. But this drink is not only possible, but even desirable when losing weight, because it affects the cleansing of the body and improves digestion.

Recommended number of calories per day for weight loss

Each person differs in standard parameters, so it is impossible to name a universal number that would suit everyone. For a woman, the limit is set at 1200 kcal, but this is the minimum value. Eating fewer calories will definitely cause harm to the body.

But, to get the result, you need to calculate the number of calories for each person separately, taking into account the main parameters.

Stage 1 – calculation of the basal metabolic rate.

The following units of measurement are used for calculation: cm for height, kg for weight.
10*weight+6.25*height-5*age-161

Using this formula, we get a certain number that shows the number of calories that a certain organism needs to maintain life.

Stage 2 – calculating the total calorie consumption per day.

This value is calculated by multiplying by a coefficient that reflects a person’s lifestyle.

For inactivity it is 1.2; for low activity – 1.375; for average – 1.55; for high – 1.725; for a very active lifestyle – 1.9.

The resulting value allows us to understand how many calories we need to consume so that the initial weight does not change, but remains at the same value.

If you want to lose weight, then you just need to reduce the number of calories in foods, and, conversely, to gain weight, add calories to the dish.

In addition to this formula, there are a huge number of automated calculators on the Internet, where the calculation will take place online, you just need to enter your data in the required fields.

Nutritionists do not recommend sharply reducing the number of calories from their usual value., because the body will, on the contrary, begin to store all food into fat for protective purposes. Calorie reduction should not be carried out abruptly, and It’s better to start with a 20% reduction.

Low-calorie breakfast recipes

It is known that breakfast should fill you with energy as much as possible so that you have enough strength during the day. To achieve a slim figure, you need to eat low-calorie foods for weight loss.

Products that help you lose excess weight

When compiling a diet for breakfast from simple products, you also need to carefully calculate it so as not to a large number of calories had no effect on nutritional value.

Below are simple breakfast recipes highlighting the number of calories that will help you lose weight.

Millet porridge with milk and pumpkin

Per 100 grams 94 kcal.

Products:

Milk – 750 ml;
Pumpkin – ½ kg;
Millet – 1 glass;
Sugar and salt to taste (recommended 1 and ½ teaspoon respectively).

The milk is heated until hot, but not boiling. Place pumpkin cut into pieces and cook for 13 minutes.

The millet is thoroughly washed and placed in a pan, seasoned with salt and sugar. Cook for 20 minutes. The thickened porridge “finishes” in the oven for 20 minutes.

Omelette in pepper

Per 100 grams 79 kcal.

Ingredients:

Pepper (not bitter) – 2 pcs.;
4 eggs;
Milk – half a glass;
Salt, pepper, herbs - to taste.

The pepper is peeled, washed and cut into rings, the thickness should be about 1.5 cm. Eggs and milk must be beaten, with the addition of herbs and salt. The peppers are placed in a heated frying pan, and the whipped mixture is poured inside the rings. Fry until done.

Hercules porridge with banana

Per 100 grams 92 kcal.

Ingredients:

Rolled oats flakes – 50 gr.;
Milk – half a liter;
Cinnamon – 1 teaspoon;
Salt - to taste;
Lemon – half a piece;
Bananas – 2 pcs;
Homemade yogurt (natural) – 2/3 cup;
Sugar - to taste.

In a saucepan, pour the cereal with milk, add salt, cinnamon and sugar. Bring to a boil, reduce heat and cook for about a minute. Cut bananas into slices lemon juice Spray them lightly to prevent them from turning black. Place on a plate in layers: 1st layer – porridge, 2nd layer – bananas, 3rd layer – yogurt.

Low-calorie lunch recipes

To prepare a healthy, light, low calorie lunch, you need to use only fresh natural products, avoid preservatives and flavor enhancers. Low calorie dishes for weight loss, simple products contain limited or no salt at all.

Vegetable puree soup - low-calorie lunch

To keep the products healthy, Prolonged cooking should not be used. In terms of quantity, low-calorie dishes are prepared in portions, so they should not be left “for later”
.
Do not prepare dishes with prolonged frying or with large amounts of fat. To lose weight, we try to give preference to simple recipes related to separate meals.

Vegetable puree soup

100 grams contain 24 kcal.

To prepare you will need:

Water – 1 l.;
Cauliflower – approximately 700 gr.;
Green onions - a little, for decoration;
Onion – 1 pc.;
Chili pepper – 1 pc.;
Salt, pepper - to taste.

The cabbage is divided into small components, which need to be placed in a pan and filled with water. Next you need to add pre-chopped onions, chili peppers, having previously cleared them of seeds, and start cooking.

After the water boils, remove the pepper and continue cooking until the cabbage is fully cooked. After this, use a blender to puree it, add salt and pepper. We decorate each serving with greens.

Chicken soup

Per 100 grams 79 kcal.

Ingredients:

Water – 2 l.;
A piece of chicken (you can use a leg, a thigh, but the breast is better, as it has less calories) – 1 piece;
Onion – 1 pc.;
Garlic – 3 cloves;
Cabbage – 300 gr.;
Canned beans – 1 can;
Small zucchini – 1 piece;
Carrot – 1 pc.;
Celery – optional;
Salt and pepper to taste.

Pour water over the chicken with chopped onion and garlic and cook for 20 minutes. Next, you need to strain the broth and put it back on the fire, in the meantime, cut the chicken into small pieces and put it back into the pan. Add the remaining ingredients and cook for about 25 minutes. The soup is ready.

Pollock with vegetables in white sauce

There are 72 kcal in 100 grams.

Ingredients:

Pollock fillet – 1 kg;
Half a glass of soy sauce;
Flour – 2 teaspoons;
Water - half a glass;
Low fat sour cream – 350 gr.;
Cream (or curd) cheese – 150 gr.;
Onions and carrots 2 pcs. everyone.

The fish is soaked in soy sauce for 10-15 minutes. In a frying pan, lightly fry the flour, to which we add water, sour cream and cheese. As soon as everything boils, remove from heat.

Chop the onions and carrots, fry using vegetable oil with any spices you like. Place in a heat-resistant dish in layers: vegetables, fish on top, pour sauce. Prepare the dish in the oven at 180 degrees for 50 minutes.

Low-calorie dinner recipes

To lose weight, for dinner it is recommended to eat foods that do not contain many calories, are light, but nutritious enough. Simple foods such as mushrooms, vegetables and fruits are suitable for dinner, dairy products, fish, eggs, meat.

Mushrooms - low calorie product

Cheese meatballs

Per 100 grams 188 kcal.

To prepare this dish we will take:

Minced beef – 400 gr.;
Large pepper pod – 1 pc.;
1 onion;
100 gr. Hard cheese;
Egg – 1 pc.;
Salt - to taste.

Cut the cheese into small cubes. Chop the pepper and onion, add all the ingredients listed above, mix thoroughly.

When forming meatballs, place a piece of cheese inside each ball. We either fry the meatballs or bake them in the oven, which will further enhance the beneficial properties.

Cottage cheese salad

Per 100 grams 56 kcal.

Grocery list:

Cottage cheese with minimal fat content – 80 g;
Medium-sized tomato – 1 pc.;
1 short-fruited cucumber;
Sour cream with 10% fat content - 30 g;
Any greens, including lettuce leaves - a bunch of approximately 30 grams;
Salt - to taste.

Cut vegetables into any size and any shape, mix all the ingredients together, season with sour cream and salt.

Red fish baked with vegetables

Per 100 grams 105 kcal.

Products needed for cooking:

Red fish – 600 gr.;
Hard cheese – 80 gr.;
Carrots with onions 1 pc.;
Unsweetened yogurt – 200 gr.
Salt to taste.

Cut the fish into portioned steaks and rub with salt. Place the fish on a baking sheet that has been greased with vegetable oil in advance. Fry the vegetables separately in a frying pan and pour yogurt over them. Cover the fish with vegetable sauce and grated cheese. Cook in the oven for 25 minutes. Temperature 220 degrees.

How to prepare a delicious breakfast for weight loss? See recipes here:

A delicious low-calorie dish: chicken and cabbage casserole. Recipe and preparation here:

Can a sandwich be low-calorie? It turns out - yes. Recipe options in this video:

In Italy, such porridge is prepared both as an independent dish and with various side dishes; in our country, its analogue is mamalyga.

You will need:

150 g corn grits
200 g granular cottage cheese
A bunch of any greenery
3 cloves garlic
1 tbsp. l. sour cream
1 tbsp. l. olive oil
Tomato sauce to taste

Curd polenta

Cook the porridge at a ratio of 1:2 with water with the addition of olive oil. Mix cottage cheese with sour cream, finely chopped herbs, squeeze out the garlic. We can vary the taste if desired.

Serve the polenta in layers - put a layer of porridge on a plate, a layer of cottage cheese, then tomato sauce and porridge again.

Stewed broccoli with cinnamon - 250 kcal

You will need:

1 head of cabbage
3 tomatoes
1 onion
3 cloves garlic
Lemon or orange zest
15 pitted olives
5 sun-dried tomatoes for extra flavor
1 cinnamon stick

Spicy broccoli stew

Fry the onion and garlic in olive oil, and add a head of cabbage and blanched tomatoes, disassembled into inflorescences.

Salt, pepper, add lemon zest, put a cinnamon stick in the pan. Cook for 20 minutes. Serve with sun-dried tomatoes and olives.

Buckwheat cutlets with champignons - 150 kcal

You will need:

A glass of buckwheat
200 g champignons
1 onion
Bunch of greenery
Spices to taste
Black pepper
Salt

Buckwheat colets

5+ desserts under 200 calories

Diet vegan charlotte - 112 kcal

You will need:

A glass of wheat flour
1 tsp. soda
2 tbsp. l. lemon juice
20 g sugar
0.5 tsp. ground cinnamon
A pinch of ground ginger
0.5 glasses of water
Packaging of frozen cherries
1 tbsp. l. vegetable oil

False charlotte with cherry

Mix soda, flour, sugar, ginger and cinnamon. If desired, you can add a little vanillin.

Without defrosting, combine the cherries with butter and lemon juice. Add water there and mix with flour. Leave the dough for 10 minutes until bubbles appear.

Bake for 40 minutes at a temperature of 180-200 degrees.

Tip: You can replace the water in the recipe with low-fat milk.

Cookies with oatmeal and carrots - 90 kcal/piece

You will need:

1 carrot
A third of a glass of rye flour
Glass of oatmeal
100 g of any nuts
50 g raisins
3 tbsp. l. maple syrup
0.5 tsp. dry ginger root
0.5 tsp. baking powder for dough

Carrot-oatmeal cookies

Grate the carrots on a fine grater. We crush the nuts. We connect the components.

Place a tablespoon on a baking sheet lined with paper and bake for 20 minutes at 180 degrees.

Banana ice cream - 110 kcal

You will need:

1 small banana
50 g yogurt
Pinch of cinnamon
Teaspoon of honey

Homemade banana ice cream

We cut it and put it in the freezer for 3-4 hours. Mix with the rest of the ingredients in a blender and enjoy the taste.

Granita with apples - 150 kcal

You will need:

100 g sugar
3 large apples
Two glasses of water
1 lemon

Apple granita

Mix the lemon zest with sugar and water and heat in a saucepan until the sugar melts.

Peel the apples, cut into cubes, add to the pan and simmer for another five minutes. Then blend everything in a blender with lemon juice. Place in the refrigerator for an hour.

Mix and set to freeze again. We repeat this 2-3 times until a homogeneous consistency is obtained.

Dietary prune candies - 40 kcal/piece

You will need:

100 g pitted prunes
Juice of half an orange
1 tbsp. l. cocoa
30 g chopped nuts

Diet candy

Grind prunes with cocoa and orange juice in a blender. Chop the nuts.

Roll the prune mass into balls, roll in nuts and freeze.

You will find even more recipes for dietary baking in the article.

Wanting to get rid of excess weight, everyone should understand that the secret of success lies in an integrated approach. It is important to harmoniously combine physical activity and diet. That's all today more people refuse strict express programs for weight loss, which require a complete rejection of a number of foods, giving preference to healthy low-calorie foods.

With proper nutrition, you can not only eliminate excess weight without feeling hungry, but also to consolidate the results for a long time and improve your well-being. Low-calorie dishes are prepared from simple products that are always on hand or in the nearest store. All you need to change your diet and start cooking is to choose recipes with calories.

Principles of PP for weight loss

Basic principles proper nutrition for those losing weight are quite simple and boil down to the following:

Consider calories and dietary supplements. Energy and the nutritional value products, as well as the ratio of proteins, fats and carbohydrates, are extremely important when drawing up a dietary menu. To lose weight, the number of calories consumed must be less than their expenditure. The basis of the diet should also be fiber. It is best to combine them with. But vegetable and animal fats should be kept to a minimum.
Give up harmful products. Sweets should be completely excluded from the menu. bakery products, baked goods, carbonated drinks, coffee. It wouldn't hurt to get rid of bad habits, because alcohol, for example, is a high-calorie product. If you have a choice between making it from pork or beef, the second type of meat will be preferable.
Choose food processing methods that do not require the use of fats. It is important not only to find what to serve, but also to understand how to prepare food in order to preserve its beneficial properties for the figure and the body as a whole. The simplest and most convenient cooking methods do not require excess oils. It is best to cook in the oven, slow cooker, or steam.
Drink a lot. Water is the basis of our body. Dehydration should not be allowed; this will negatively affect your figure and well-being. Daily norm water is 2 liters.
Make a menu for every day, for a week. Think about the first and second courses in advance, write down which of them you will prepare for breakfast, lunch and dinner. If they are approaching holidays, create a menu for New Year, Birthday, etc., include low-calorie foods.

Food should be as balanced as possible and satisfy all the body’s needs for vitamins, minerals, acids and others. useful substances. To better understand calories and dietary supplements, we bring to your attention a table of products indicating this data.

Secrets of cooking with a minimum of calories

You can prepare healthy dishes deliciously and very simply if you have a few easy recipes with photos, detailed description processes and calorie content. We offer several options that you can prepare both for yourself and for the whole family. Salads can be vegetarian, consisting exclusively of vegetables (zucchini, pumpkin, eggplant, beans, etc.), and meat (with the addition of chicken breast or turkey).

Salads

For many, salads are synonymous with weight loss. The dressings make them filling. Avoid mayonnaise, use olive oil and homemade sauces, this will help make the salad as dietary as possible.

Salad from raw mushrooms

Prepared from champignons. This type of mushroom is different in that it can be eaten without heat treatment, just wash and clean. The calorie content of 100 grams of mushrooms is 22 kcal. In combination with the other ingredients, the calorie content of the salad will be no more than 50 kcal. To prepare, take:

150 grams of mushrooms;
the same amount of cherry tomatoes;
half a sweet purple onion;
1 PC. bell pepper;
greenery;
pepper and salt to taste;
1 tbsp. l. soy sauce;
2 tbsp. l. olive oil.

Prepare the mushrooms, wash them, dry them and chop them.
The remaining vegetables also need to be washed, peeled and chopped.
The greens are finely chopped and added to the rest of the vegetables.
The dish must be peppered, salted, seasoned soy sauce and olive oil.

Apple and celery salad

The dish turns out very tasty and healthy. If desired, you can add ingredients or replace them with analogues. The calorie content of 100 grams of salad is 45 kcal. To prepare you will need:

2 stalks of celery;
2-3 apples;
head of cauliflower;
1 tbsp. l. grain mustard and the same amount of sesame seeds;
1 tbsp. l. lemon juice and 2 tbsp. l. olive oil;
greenery;
seasonings and salt to taste.

Wash the celery and cut into slices.
Cauliflower divide into inflorescences and blanch.
Peel the apple, cut into strips and pour in lemon juice.
We cut the greens and add them to the salad.
Separately prepare a dressing from olive oil, mustard and sesame seeds.
Add the sauce to the salad, mix thoroughly and serve.

Salad “Appetizing” with chicken

This salad is an ideal source of vitamins and protein. The calorie content of 100 grams of food does not exceed 90 kcal. Serve it with a side of brown rice and it makes a great lunch. To prepare the salad, take:

150 g chicken;
5 cherry tomatoes;
lettuce leaves;
basil;
15 g hard cheese with low fat content;
salt to taste;
1 tbsp. l. olive oil.

Boil or bake the chicken fillet, first sprinkling with spices and drizzling with olive oil.
Cut the finished chicken into small pieces.
Wash the lettuce leaves and greens and chop them finely.
Cut the tomatoes into quarters.
Combine all the ingredients, add salt to taste, top with cheese and season with olive oil.

Meat dishes

Hot meat dishes are the main source of protein and amino acids necessary for muscles. You can cook it from lean meats and poultry, minced meat, liver and even fish. It is better to serve a meat dish with vegetables, for example, a portion of green beans. But it’s better to forget about using potatoes. This root vegetable contains a lot of starch and is poorly digested along with meat.

A chicken in the oven

The calorie content of the dish is 120 kcal per 100 grams. To prepare, take:

350 g chicken fillet;
2-3 tomatoes;
1-2 zucchini;
1 carrot;
rosemary, basil, dill, parsley;
2 tbsp. l. olive oil;
salt and spices to taste.

We clean the fillet, cut it into small slices, add salt, add spices and a little herbs, and leave to marinate for half an hour.
Wash and peel the vegetables, cut them into slices, circles or strips, add salt.
We put the fillet and vegetables in the sleeve, sprinkle with olive oil, bake for 40 minutes at a temperature of 220 degrees.

Chicken casserole

100 grams of juicy casserole contains 160 kcal. It is best to eat it for breakfast or lunch. To prepare it, you need to have on hand:

500 g broccoli;
2 eggs;
300 grams of minced meat;
1 onion;
1 tbsp. milk;
1-2 bell peppers;
greenery;
50 grams of hard cheese;
spices and salt to taste.

Boil broccoli for 5 minutes.
Beat milk and eggs in a separate container.
Grind the onion in a blender and add it to the minced meat.
Wash the bell pepper and cut it into rings.
Grease a baking tray with olive oil, add broccoli, bell pepper and minced chicken.
Fill everything with the egg-milk mixture, add cheese on top, bake for 40 minutes at 180 degrees.

Dessert

Many people cannot imagine their life without sweets, and with PP it is very important to exclude treats from the diet. Fortunately, store-bought sweets and cookies can be replaced with delicious and healthy desserts made from cottage cheese, fruit, pumpkin, etc.

Curd dessert

100 grams of this deliciousness contains only 65 kcal. Additives can be changed depending on the time of year. To prepare you need:

200 grams of low-fat cottage cheese;
70-100 ml low-fat yogurt;
berries and fruits.

Grind the cottage cheese through a sieve.
Add yogurt and decorate the dish with berries.
If you don't have enough sweetness, use 1 tsp. honey

Strawberry marshmallow

You can prepare it not only in summer. The main ingredient can also be frozen. To prepare a delicacy with a calorie content of 78 kcal you will need:

200 g strawberries;
1 pack of gelatin;
½ tsp. stevia;
half a lemon.

You need to make a puree from washed strawberries.
Add gelatin to the mixture and let the mixture brew for 1-2 minutes.
Add the juice of half a lemon and stevia to the berry puree.
Place the mixture on the fire, but do not boil. Our goal is to dissolve the gelatin.
Cool the cocktail and beat it with a mixer for 5-7 minutes.
Line the mold with parchment, pour the mixture into it and refrigerate for 3 hours.

Baked apples, pumpkin, pear, quince - all this can also be classified as dietary desserts. However, those with a sweet tooth should remember that desserts can be consumed on a limited basis and only in the first half of the day.

Low-calorie meals for weight loss are a way to gently and smoothly lose excess weight without harm to your health. They are simple and easy to prepare. It is better for those losing weight to eat 5-6 times a day in small portions. Diet food can be varied and original, the main thing is to show imagination and have the desire to change your figure for the better.

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

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

Stewed vegetables with chicken fillet: recipe with photos

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

Ingredients:

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

How to prepare the dish:

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

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

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

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

Nutritional value

Recipe for stewed fresh cabbage

This product is known for its beneficial properties, and contains a minimal amount of calories, so it is recommended to include it in a diet for weight loss.

Ingredients:

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

Cooking process:

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

Wash the carrots well, peel and finely chop.

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

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

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

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

Nutritional value

Cabbage salad with carrots

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

Ingredients:

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

Cooking steps:

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

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

Cut the cucumber with a medium salt shaker.

Grind the carrots on a coarse grater.

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

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

Nutritional value

Vegetable soup with chicken recipe

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

Ingredients:

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

Cooking process:

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

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

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

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

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

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

Nutritional value

Curd dessert with fruits and gelatin without baking

When losing weight, it is difficult to suddenly give up sweets. The good news is that you can make your own dessert with few calories. So you can pamper yourself a little.

Ingredients:

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

Preparation:

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

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

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

Cut the canned peaches into small pieces.

In special molds, place a layer of prepared curd mass, then fruit, followed by another layer of the mixture.

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

Nutritional value

Pollock with stewed vegetables

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

Ingredients:

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

Cooking steps:

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

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

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

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

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

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

Add assorted vegetables and cook for about 10 minutes.

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

Nutritional value

Rice with vegetables and chicken: recipe with photos

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

Ingredients:

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

Cooking process:

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

Rinse the rice well and pour into a steamer container.

Add frozen or chopped vegetables fresh fruits. Mix everything well.

Pour warm water over vegetables and rice.

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

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

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

Nutritional value

Recipe for okroshka on kefir with sausage

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

Ingredients:

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

Cooking steps:

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

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

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

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

Nutritional value

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

Chicken liver recipe with onions

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

Ingredients:

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

Preparation:

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

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

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

Chop the onion.

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

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

Nutritional value

Summer soup recipe

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

Ingredients:

3 pcs. medium sized chicken thighs.
1 PC. carrots.
3 pcs. potatoes.
1 bell pepper.
½ zucchini.
Greenery.
Pepper and salt to taste.
200 gr. canned peas.
250 gr. cauliflower.

Preparation steps:

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

carrots and onion peel, cut into small cubes or whatever you like.

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

Chop the peeled potatoes.

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

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

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

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

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

Nutritional value

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