The fattest dish. List of low-calorie foods for weight loss

Losing weight does not mean eating only cabbage or chewing boring boiled breast. There are a lot of interesting dietary dishes that will help diversify your diet, make it tasty and healthy. The most interesting, but easy-to-prepare recipes for soups, drinks, salads and desserts will make losing weight interesting and won’t make you feel hungry. With them, losing weight will be much easier, the diet will smoothly move from a test to a way of life.

Content:

General principles of preparing dietary dishes

Low-calorie diet meals for weight loss mainly consist of vegetables, fermented milk products, lean meat, poultry, fish. Gentle methods are used for preparation heat treatment: grilling, cooking, stewing, baking. A multicooker, which combines several functions, will be a good help in the household. Baking bags, regular foil, various molds, and non-stick pans will also come in handy.

Basic principles:

Minimum fat. One spoon of oil contains about 120 kcal, which is 12-15% of the average daily energy value of a losing weight woman. Fats must be added strictly using a scale.
Minimum sugar. Sweets not only have a high calorie content, but also affect fluctuations in blood glucose levels and provoke severe and sudden hunger. It is better to use fresh and dried fruits, berries or natural sugar substitutes as sweeteners in dietary dishes.
Minimum wheat flour, starch. In the diet for weight loss, the presence of whole grain baked goods is allowed, rye flour, bran, oatmeal. But it is better to prepare other dietary dishes.

It is important to avoid store-bought sauces. Even low-calorie mayonnaise contains a lot of fat, ketchups are filled with sugar and starch. And the taste enhancers included in the composition awaken the feeling of hunger and reduce the benefits of dietary dishes. A weight watcher should absolutely remove this from their diet.

Recipes for first dietary dishes

The first dietary dishes for weight loss should be present in the diet; they fill the stomach, create a feeling of fullness, but at the same time contain few calories. There are even special diets based on soups. Cold dishes are refreshing in the hot summer and loaded with vitamins. Hot soups will help you warm up in the winter, delight you with the assortment, and make the menu varied.

In dishes for weight loss, it is not advisable to combine potatoes with cereals, pasta or legumes. If the soup is with noodles or beans, then it is better not to add the starchy tuber. You can safely use potatoes in recipes for vegetable cabbage soup and borscht.

Onion soup with cabbage

Compound:
Onions – 6 pcs.
Cabbage – 800 g
Pepper – 2 pcs.
Celery stalks – 4 pcs.
Tomatoes – 2 pcs.
Herbs, spices to taste

Preparation:
Measure out 2.5 liters of water, pour into a saucepan, and bring to a boil. Slice onion cubes, add to the pan, boil for 5 minutes. Chop the cabbage, cut the pepper, celery stalks and add everything to the onion, lightly add salt to the soup. Boil for 5 minutes, add chopped tomatoes. Simmer the dish over low heat until all the vegetables are cooked. At the end, add pepper, fresh herbs, bay and other spices to your taste.

Diet okroshka

Compound:
Fresh cucumbers – 3 pcs.
Boiled eggs – 2 pcs.
Radishes – 10 pcs.
Boiled chicken – 200 g
Green onion – 1 bunch
Dill – 1 bunch
Low-fat kefir – 600 ml
Plain or mineral water – 400 ml
Lemon – 0.5 pcs.

Preparation:
Peel the eggs, cut into cubes, pour into a saucepan. Disassemble the chicken into fibers or chop it too. It is advisable to remove skin and fatty pieces. Chop all the vegetables and herbs and combine. Mix kefir and water, you can take mineral water with gas, add salt, pepper, squeeze out lemon juice, stir. Add filling to the main products of a dietary dish. Serve chilled and store in the refrigerator for no more than a day.

Green borscht “Summer”

Compound:
Chicken (fillet) – 250 g
Potatoes – 2 pcs.
Carrots – 1 pc.
Onion – 1 pc.
Sorrel – 2 bunches
Dill – 0.5 bunch
Eggs – 3 pcs.

Preparation:
Rinse, cut the chicken fillet into pieces, place in a saucepan, add 1.5 liters of water, bring to a boil. Remove any foam that forms, reduce heat, and simmer the broth for 15 minutes. Peel the onions and carrots, cut into cubes, add to the pan. Add salt. Peel the potatoes, cut into pieces, add the first vegetables after boiling. Cook until potatoes are soft. Wash the sorrel and dill, cut into pieces, add to the almost finished soup. Taste for salt, add if necessary, season with pepper and bay leaves, bring to a boil, turn off. Cover the pan and leave the diet dish for 10 minutes. When serving, add chopped boiled egg to the plate.

Main course recipes

Dietary main courses are not prepared from potatoes, fatty meat, pasta from soft wheat varieties. They mainly consist of vegetables, lean meats or poultry, and legumes are welcome.

Chicken diet cutlets

Compound:
Fillet – 500 g
Egg – 1 pc.
Bell pepper – 1 pc.
Carrots – 1 pc.
Onion – 1 pc.
Garlic – 2 cloves
Salt pepper

Preparation:
Remove the seeds from the pepper pods, cut the vegetable into cubes, and place in a bowl. Grind the garlic, onion, and chicken fillet through a meat grinder. Add carrots cut into small cubes and one a raw egg. Season the minced meat with spices and stir. Make small round cutlets of 50-70 g each, place in a baking dish, cook the dish in the oven for 25 minutes at 180 degrees. Or place on a steamer tray and cook for 20-25 minutes after the water boils.

Diet stewed cabbage with liver

Compound:
Liver – 300 g
Cabbage – 800 g
Onion – 100 g
Carrots – 100 g
Oil 1 tbsp. l.
Spices, herbs, garlic to taste

Preparation:
Pour a spoonful of oil into a large frying pan, cauldron or saucepan so that it lightly greases the surface, and place on the stove. Chop the onion, grate the carrots coarsely, and lightly fry. Rinse the liver. If the product is beef, then cut into strips. If the liver is chicken, then just in pieces, as you please. Add to vegetables, fry for 1-2 minutes. Chop white cabbage. You can use a special grater or knife, add a little salt and mash with your hands. Transfer the vegetable to the total mass, stir, cover and simmer in its juice until tender. Two minutes before the end, season the dish with pepper, garlic, herbs, and add salt.

On a note: It is better to fry foods for dietary dishes in coconut oil. It is much healthier and emits less harmful substances when heated.

Ratatouille (oven recipe)

Compound:
Eggplants – 250 g
Zucchini (zucchini) – 250 g
Onions – 170 g
Olive oil – 10 g
Bell pepper – 100 g
Tomatoes – 800 g
Parsley, spices, vinegar to taste

Preparation:
Cut the onion into cubes, pour into a frying pan with the recipe oil. Lightly fry. Remove the seeds from the bell pepper. Cut into cubes and add to the onion. Cut two tomatoes in half, grate the pulp, remove the skin. Add the tomato mixture to the pan, cover and simmer the vegetables until the peppers are soft. Cut the eggplants, zucchini and remaining tomatoes into circles. Add spices and salt to the vegetables in the pan. Squeeze the garlic if desired and season with vinegar for added spice. Place half in a baking dish and even out the layer. Arrange pieces of vegetables, alternating eggplants with tomatoes, zucchini, place on edge. Top with remaining vegetable mixture bell pepper, level. Bake the dish for 35-40 minutes at 180°C.

Diet desserts

To add sweetness and improve the taste of dietary dessert dishes for weight loss, fruits and berries are used, and sugar substitutes can be added. They are natural and synthetic. Of the natural types, stevia-based products are the most common. It is important to use honey more carefully. Of course, it is healthier than white refined sugar, but it also has a high calorie content.

Important! Whatever low-calorie fruit dessert is, it is recommended to consume it in the first half of the day or at least before 16.00. Otherwise, the dish will slow down weight loss.

Baked Apples with Cinnamon

Compound:
Apples – 3 pcs.
Cinnamon – 1 tsp.
Honey – 1.5 tsp.

Preparation:
Wash the apples; it is advisable to choose dense fruits of the same size. Using a knife, cut the stub from the back side, making a funnel, but do not pierce through. Put 0.5 tsp into each apple. honey, sprinkle the slices with ground cinnamon. If desired, you can make the holes larger and fill them with cottage cheese or low-fat cream cheese. Place a piece of foil on the bottom of the pan, place the apples, and bake the dessert dish until soft in the oven. Temperature 200°C.

Berry ice cream

Compound:
Yogurt – 100 g
Any berries – 100 g
Honey – 1 tsp.

Preparation:
Place the washed berries in a blender bowl. If they have pits, for example, cherries, then remove the pits. Blend until smooth. Add yogurt, honey, beat again. Leave for 40 minutes in freezer. Remove, stir quickly, place in ice cream molds, and freeze.

Curd dessert with banana

Compound:
Cottage cheese – 300 g
Banana – 2 pcs.
Lemon juice – 10 ml
Milk – 100 ml
Gelatin – 8 g

Preparation:
Combine milk with gelatin and stir. Leave to swell, the time indicated on the package. Sometimes gelatin is instant, it just needs to stand in the liquid for 5-10 minutes. If the product is ordinary, then the time increases to half an hour. Peel bananas, break into pieces, sprinkle lemon juice so that the fruit does not darken. Mash well with a fork or beat with a blender. Combine with cottage cheese, stir thoroughly. Melt gelatin in milk until liquid, you can do this in microwave oven or in a water bath. Combine with cottage cheese, beat well to make it fluffy, pour the mixture into small molds, glasses or bowls. Refrigerate for 2.5-3 hours until set.

Diet salad recipes

For some reason, when losing weight, it is customary to consume in incredible quantities. fresh salads. Vegetables are undoubtedly healthy, but it is better to combine them with protein foods. This is the only way they will fill you up, won’t stretch your stomach, and will completely replace a full meal for lunch or dinner. The best options for supplements are eggs, chicken, fish, dairy products.

Diet Caesar salad recipe

Compound:
Boiled chicken or turkey – 100 g
Cherry – 6 pcs.
Lettuce leaves – 80 g
Boiled quail eggs – 4 pcs.
Boiled yolk – 1 pc.
Garlic – 1 pc.
Lemon juice – 1 tsp.
Mustard – 1 tsp.
Natural yogurt – 30 g

Preparation:
Place the washed lettuce leaves on a flat plate. Slice chicken or turkey and place on top. Add cherry tomatoes and quail eggs, cut into quarters, arrange beautifully. For the sauce, grind mustard with lemon juice, chopped garlic and yolk, dilute it all with natural yogurt, and add salt to taste. Season the diet salad and serve immediately.

Lady salad recipe

Compound:
Boiled chicken fillet – 200 g
Fresh cucumbers – 250 g
Greens – 1 bunch
Canned green peas – 150 g
Sour cream 10% – 100 g

Preparation:
Chop the boiled fillet, cucumbers and herbs, pour into a bowl. Add green pea, salt, season with sour cream. You can replace it with natural yoghurt and stir.

“Cipollino” salad (simple recipe)

Compound:
Boiled eggs – 4 pcs.
Green onion – 1 bunch
Sour cream – 70 g
Salt pepper

Preparation:
Chop green onions and boiled eggs, pour into a bowl, you can additionally add dill or parsley. Salt, pepper, season with sour cream, stir.

Video: Diet salad in 15 minutes

Diet drinks

Water is one of the main components of proper weight loss. But you don’t always want to use it. The solution is low-calorie, tasty and fat-burning drinks. They are usually prepared with the addition of citrus fruits, herbs, different types tea or low-fat fermented milk drinks.

Water "Sassi"

Compound:
Cucumber – 1 pc.
Water – 1.5 l
Lemon – 0.5 pcs.
Mint – 5-10 leaves
Ginger – 10 g

Preparation:
Wash the cucumber and lemon, cut into slices, pour into a 2-liter jar or carafe. Add grated fresh ginger root. Wash the mint, tear it, put it in a jar. Pour in cold purified or spring water, close and place in the refrigerator for 10-12 hours. It is better to prepare Sassi water in the evening, so that you can drink it all day in between meals.

Ginger green tea

Compound:
Ginger – 15 g
Lemon – 2 slices
Green tea– 1 tsp.
Boiling water – 500 ml

Preparation:
Brew ginger tea You can use it in a thermos, a French press (for coffee) or just in a jar. Grate the ginger, cut off two lemon slices with peel, place in a used container, and pour boiling water over it. Cover and leave for 5 minutes. Add green tea leaves and stir. Leave for another 20-30 minutes. Green tea should not be brewed with boiling water, it will ruin useful material and gives bitterness. Use cold or warm in the morning, you can add a teaspoon of honey.

Kefir fat burning cocktail

Compound:
Kefir – 200 ml
Cinnamon – 0.3 tsp.
Dry ground ginger – 0.3 tsp.
A pinch of red pepper

Preparation:
Combine all the ingredients of the kefir cocktail, stir, leave for 10-15 minutes so that the spices release their esters and aroma. Stir again, drink instead of snacks or to satisfy sudden hunger. It is useful to drink a fat-burning cocktail at night.

By the way! Cinnamon is not always in store-bought bags. Often the manufacturer is disingenuous and uses more cheap analogue– cassia. It is not harmful, also gives a pleasant aroma, but does not have mass useful properties and fat-burning effect, like natural cinnamon tree bark.

Video: Fat burning smoothie

Dietary sauces for various dishes

Ketchups, mayonnaise, butter are the main enemies of a slim figure. It is very important to find a worthy replacement for them. The right dressing for salads, pasta, and meat will make even the most modest dish tastier, will not increase calorie content, and will prevent breakdown.

Yogurt dressing for salads, meat, poultry, fish dishes

Compound:
Natural yogurt – 100 g
Lemon juice – 10 ml
Mustard – 5-10 g
Salt, pepper, garlic to taste

Preparation:
For diet sauce, it is advisable to use natural Greek yogurt. Add lemon juice and mustard to it and stir. Salt and pepper to taste, you can add herbs and chopped garlic, depending on the composition of the dish to which the dressing will be added.

Tomato sauce recipe

Compound:
Tomatoes – 400 g
Bell pepper – 100 g
Onion – 50 g
Apple – 100 g
Olive oil – 1 tsp.
Salt, pepper to taste

Preparation:
Chop the onion and fry in a teaspoon of olive oil. Scald the tomatoes, remove the skin, cut into pieces, add to the onion. Chop the apple and pepper too, add to the vegetables, bring to a boil and cook in the released juice until soft. Grind the vegetables in a blender and bring to a boil again. Season with salt and add pepper for spiciness.

Low-calorie pesto sauce for any dish

Compound:
Basil – 50 g
Parmesan – 50 g
Garlic – 3 cloves
Pine nuts – 1 tbsp. l.
Olive oil – 3 tbsp. l.

Preparation:
The amount of oil in the diet Pesto sauce is reduced. Therefore, it is important to thoroughly chop the juicy basil and garlic. Place it all in a blender bowl and blend until smooth. Add Parmesan, butter and pine nuts. Beat for 10-15 seconds. Serve Pesto dietary dishes from cereals, meat, poultry, fish.

Low calorie dishes for weight loss from simple products V daily diet irreplaceable.

They are necessary for people who want to keep themselves in great shape all the time. Agree, we are not robots, and sometimes we want something tasty with irresistible force.

You don’t have to constantly keep yourself “in check”; you don’t have to live in a stable state for a long time. psychological stress impossible.

Just use low calorie recipes for weight loss and diversify your menu.

We have collected delicious and undeniably healthy dishes for people with different gastronomic preferences.

Low-calorie salads for weight loss from simple products - small daily pleasures

Salad is different from salad - that's for sure. In such a dish, despite the harmless ingredients, unfortunate calories can mysteriously hide.

Most often, the gas station is to blame.

Here you will have to make a personal choice and decide what is best. For example, mayonnaise is not like that useful product, but it still has less net energy than flaxseed oil.

We have prepared low-calorie recipes with calories for weight loss or maintaining your body at a certain weight to stabilize after a period of restrictions.

Olivier “Vegetarian Style” - 90 kcal

You will need:

Carrots - 2 pcs.
Processed cheese - 1 pc.
Pickled cucumbers - 3 pcs.
Potatoes - 5–6 pcs.
Onion - 1 pc.
Fried mushrooms (optional) - 250 gr.
Canned peas - 1 can
Homemade mayonnaise - 3 tbsp. spoons
Pepper, salt, seasonings

Boil the vegetables and fry the mushrooms in advance.

Chop, add cucumbers and cheese. Drain the liquid, and add the peas, finely chopped onions and seasonings to the total mass. Season with homemade mayonnaise.

For a recipe for preparing a delicious low-calorie dish (for weight loss) chop cucumbers and tomatoes.

It is better to take medium-sized fruits. The red onion serves as a garnish; slice it thinly, more for color than flavor.

Stir the resulting mixture, form into cubes and add cheese. It's time for seasonings (olives, oil, lemon juice).

Vegetable salad with arugula - 58 kcal

You will need:

Tomato - 2 pcs.
Arugula - bunch
Parsley - bunch
Cucumber - 2 pcs.
Dill - bunch
Butter - 2 tbsp. spoons
Salad - 2 bunches
Freshly squeezed lemon juice - 1 tbsp. spoon
Salt

Finely chop the above and tear the leaves. Season the salad. Serve fresh.

Before mastering recipes for easy and fast losing weight with calorie counting , look carefully photo this mysterious representative of cruciferous vegetables.

In our country, unfortunately, it is not often used in practice.

Arugula is especially popular in Italian cuisine.

It supports the body with vitamins, protects against pathogenic viruses, increases hemoglobin in the blood and accelerates metabolic processes.

Low-calorie arugula recipes for weight loss - almost always recipes with a lot of fiber, which ensures a feeling of fullness throughout the day.

Tip: eat fruits separately from the rest. We often leave them for sweets, and this complicates the digestion process.

Dietary soups for weight loss: recipes, exact calorie content

Similar diet dishes for quick weight loss , a variety of hearty recipes with calorie content should be most your diet.

The dishes below are the perfect lunch or low calorie dinner for quick weight loss.

P we offer you the best recipes, tested from our own experience.

Lentil soup - 44 kcal

You will need:

Lentils (red) - half a glass
Vegetable oil - 1.5 tbsp. spoons
Carrots - 1 piece
Water - 2 l.
Onion - 1 piece
Salt pepper

Cut the onion into half rings and throw into a hot frying pan. Grind the carrots and fry with oil for a few minutes.

Heat the water and add the lentils, frying, and spices. Bring to a boil and cook for 20 minutes. Focus on the softness of the legumes.

All These Low Calorie Weight Loss Recipes With Exact Calorie Counts will help you stay slim without particularly limiting yourself in portions.

Borscht with porcini mushrooms - 60 kcal

You will need:

Cabbage - 300 gr.
Potatoes - 5 pcs.
Beetroot - 1 pc.
Porcini mushrooms - 200 gr.
Sunflower oil - tbsp. spoon
Onion - 1 pc.
Tomato (tomato preparation) - 350 gr.
Carrots - 1 medium
Water - 2.5–3 l.
Salt pepper

The presented recipe serves for extremely easy weight loss with the indicated calorie counting, just one photo creates an appetite, but in reality you just can’t tear yourself away from the plate!

Prepare the vegetables: shred the cabbage, peel the potatoes and cut into cubes.

Chop tomatoes, mushrooms and beets. Load everything into the multicooker, add spices and oil, set the appropriate mode for an hour.

Hercules cutlets - 108.7 kcal

You will need:

Oatmeal - 2 cups
Potatoes - 3–4 pieces
Garlic - 4 cloves
Onion - 1 pc.
Oil - 2 tbsp. spoons
Boiling water - 2 cups
Salt, pepper, rosemary

Pour boiling water over “Hercules”, cover with a plate for half an hour. Blend the onion with a blender. Grate the potatoes and add to the oatmeal.

Add chopped garlic and spices there, mix everything thoroughly with your hands. Heat a frying pan with oil, make cutlets from the resulting mass and fry in the usual way until cooked.

By the way, oatmeal is in the top three low-calorie cereals for weight loss (not counting buckwheat and pearl barley), this is an extremely healthy food.

Almost all low-calorie dishes for weight loss with the addition of rolled oats consist from simple ingredients, preparing them is not difficult.

Appetizer “Eggplant with tomato and cheese” - 67 kcal

You will need:

Eggplant - 400 gr.
Processed cheese - 50 gr.
Tomato - one big
Sour cream - 15 gr.
Garlic - 3 cloves
Dill - 5 gr.
Olive oil - 5–10 gr.
Salt

Cut the tomatoes and eggplants into rings, the width of the latter is about 3 cm. Take a baking sheet and grease it with fat.

Place the “rounds” one on top of the other and add salt. Grind the cheese, garlic, sour cream and apply the mixture to the tomatoes, garnish with herbs. Bake at 170°C for about 20 minutes.

We hope our low-calorie meals for weight loss and recipes with photos whetted your interest in healthy cuisine.

This appetizer would be appropriate even at a holiday table.

Sandwich with bean paste - 30 0 kcal

You will need:

Beans - 100 gr.
Yeast-free bread or crispbread - 4 pieces
Greens - 50 gr.
Butter - 40 gr.
Vegetable oil - 2 teaspoons
Garlic - 3 small cloves
Salt

If you dreamed of low calorie breakfast for weight loss , then we found an interesting recipe.

It will be appreciated by those who miss their usual morning sandwiches.

The alternative is quite interesting, and most importantly, it’s delicious!

Soak the beans overnight. Later, boil until tender, mash with a fork. Salt, add butter, chopped garlic and stir. Fry the bread, spread with pate and garnish with herbs.

Can be removed from this low-calorie recipe for weight loss for every day sunflower oil and the dish will become even healthier.

The calorie content is quite high, but, firstly, you should not eat more than 50 grams of pate at a time; secondly, it contains a lot of protein, which will certainly be useful for building a beautiful body.

Advice: consume vegetable fats (flaxseed oil, hemp oil, etc.) daily. Their presence is recommended by sports nutritionists, especially if you adhere to a special diet.

Simple and tempting sweets in the style of Cheat Meal Days

We offer recipes for low-calorie dishes for effective weight loss with photos for the so-called “cheat meals”.

Usually one day is selected on which it is permissible to slightly exceed the usual calorie intake.

This approach speeds up your metabolism, and you lose weight more effectively. Sweets... they are the ones that are prohibited more than anything else. So let's make them useful and treat ourselves on the weekend.

Coconut candies with dried apricots - 375 kcal

You will need:

Dried apricots - 200 gr.
Coconut flakes (or sesame seeds) - 20 gr.
Sunflower seeds - 200 gr.
Banana - half a whole
Whipped coconut (pulp) - 90 gr.

Soak the seeds and dried apricots overnight. Steam the coconut mixture. Beat all ingredients in a blender and roll in shavings or sesame seeds.

Raw chickpea candies - 3 90 kcal

You will need:

Chickpeas - 300 gr.
Walnut - 100 gr.
Apple - 100 gr.
Date - 5 pieces
Cocoa - 2 tbsp. spoons
Carob (can be done without it) - 3 tbsp. spoons

First boil the chickpeas until soft.

Beat everything together, mix together and roll in the rest of the cocoa. Using nuts you can control the consistency. No one will guess what they are made of!

Banana pancakes - 172 kcal

You will need:

Banana - 3–4 pcs.
Baking powder - 1 teaspoon
Flour - 4 tbsp. spoons
Salt

Mash the bananas with a fork, add the remaining ingredients, mix well.

Fry the resulting dough on both sides like regular pancakes.

Tip: eat banana pancakes with fresh berries or sour cream.

Life-Reactor wishes you bon appetit!

A healthy lifestyle involves Special attention to the food consumed. Too high calorie content of foods is often associated with a large amount of carbohydrates and fats, which are subsequently deposited on the stomach and thighs. There are many delicious low-calorie dishes for weight loss that you can delight yourself and your loved ones with every day.

The lowest-calorie varieties of meat and fish are considered to be poultry breast (chicken, duck, turkey), rabbit, veal and pollock.

Type of meat	Calorie content per 100 g	Type of marinade	Calorie content per 100 g
Chicken breast	96	Kefir with spices	39
Duck breast	88	Yogurt with spices and apples	87
Turkey breast	84	Mustard with spices	134
Rabbit meat	108	Vinegar with spices	14
Veal	112	Tomato sauce with spices	46
Pollock	92	Vegetable sauce	35

Ingredients:

chicken breast – 1 piece (600-800 grams);
low-fat kefir – 200 ml;
salt, ground black pepper - a pinch;
rosemary – 1 teaspoon.

Cooking method:

Mix kefir in a cup with salt, pepper and rosemary. Beat the breast and marinate in kefir for 4-5 hours (the longer the period, the more tender and juicy the finished product will be). Heat the oven to 180 degrees, drain off the excess kefir, and place the breast to bake. Every 10 minutes add kefir, cook for no more than 35-40 minutes.

Calorie content of the dish: 135 Kcal.

Ingredients:

duck breast – 1 piece (400-600 grams);
natural yogurt (without fillers) – 100-180 ml;
sweet and sour apple – 150-200 grams;
salt - a pinch;
turmeric – ½ teaspoon;
cinnamon – 1/2 teaspoon.

Cooking method:

Grind the apple into puree, add to yogurt, add salt and spices to the mixture, stir until smooth. Cut the breast into cubes of approximately 1-2 cm, place in yogurt for 30-40 minutes. Preheat the oven to 200 degrees. Next, place the breast in a baking bowl and cook at 200 degrees for 20 minutes, then reduce to 160 and keep for another 40-50 minutes. Then turn off the oven and leave the meat there for another 1-1.5 hours.

Calorie content of the dish: 175 Kcal.

Ingredients:

turkey breast – 1 piece (700-900 grams);
dried basil – 7-10 grams;
mustard (preferably Dijon) – 70-80 g;
soy sauce – 30-40 ml.

Cooking method:

Divide the breast into 5-6 parts, beat it, coat it soy sauce and mustard. Heat the oven to 190 degrees, wrap the meat in foil and bake for 40-50 minutes. 10 minutes before ready, unwrap and sprinkle with dry basil.

Calorie content of the dish: 218 Kcal.

Ingredients:

rabbit fillet – 400-600 grams;
vinegar (white wine or apple) – 5 tablespoons;
salt, coriander - a pinch;
bay leaf – 4-5 pieces;
olive oil – 5 ml.

Cooking method:

Divide the colic fillet into portions and pour vinegar over it. Marinate for 2-3 hours. Heat a non-stick frying pan and grease it with oil using a silicone brush, remove the meat from the vinegar, dry the fillet on paper towels, place in the pan and fry on each side for 8-10 minutes. Add the remaining vinegar to the fillet and simmer over low heat for 15 minutes.

Calorie content of the dish: 135 Kcal.

Ingredients:

veal (tenderloin) – 900-1100 grams;
tomato juice– 400 ml;
granulated sugar – 40 grams;
carrots – 1 medium piece;
onion – 1 large head;
garlic – 3-4 medium cloves;
olive oil - to taste;
salt - a pinch;
paprika – 1 teaspoon.

Cooking method:

Remove the veins and fat from the veal, cut into 2-3 cm cubes, mix with salt, and set aside in a cool place. Peel and chop carrots, onions and garlic. Heat a saucepan, pour oil and add vegetables, saute until softened over medium heat. Pour in tomato juice, steam for 3-5 minutes, pour flour through a sieve, stir until thickened. Add spices and add chopped veal. Mix thoroughly, reduce the heat on the stove to a minimum, and cover the dish with a lid. Simmer for 40-50 minutes, stirring every 10-15 minutes.

Calorie content of the dish: 158 Kcal.

Ingredients:

pollock – 1 carcass;
carrots – 1 piece;
onion - 1 head;
bell pepper – 1 piece;
cherry tomatoes – 5-7 pieces;
fish broth – 200 ml.
lemon juice – 1 teaspoon;
coriander - whisper.

Cooking method:

Clean the pollock, remove the entrails and fins. Coat with coriander and lemon juice and leave for 30 minutes in a cool place. At this time, wash and peel the vegetables (be sure to remove the skin from the tomatoes). Grind the vegetables in a blender until smooth. Place the vegetable mixture in a frying pan and simmer for 10-15 minutes, then pour in the broth and cook for about another 20 minutes until the liquid evaporates. Heat the oven to 180 degrees. Place the pollock on foil, put vegetable sauce on top and wrap the foil. Place in the oven and bake for 30-40 minutes.

Calorie content of the dish: 127 Kcal.

Vegetarian Recipes

Giving up animal products does not mean excluding interesting and tasty low-calorie recipes from your diet. In some cases, weight loss without meat occurs at a faster pace. The table describes the calorie content of the most popular vegetables.

Ingredients:

champignons – 400 grams;
green beans – 200 grams;
onion – 2 large heads;
olive oil – 5 ml;
carrots – 2 medium pieces;
salt - a pinch;
soy milk – 200 ml.

Cooking method:

Wash the champignons and cut into large pieces. Peel the onion and cut into half rings. Heat the pan and grease it with oil using a silicone brush. Fry the onion for 5-10 minutes, add champignons and salt, sauté for another 5 minutes and pour in soy milk. Simmer covered for 8-10 minutes until half cooked. At this time, peel and cut the carrots into slices. Place the champignons and onions on the bottom of the pots, then green beans and on top - chopped carrots. Place in a cold oven and heat it to 200 degrees. Cook for 20-30 minutes.

Calorie content of the dish: 40 Kcal.

Ingredients:

young zucchini – 3-4 pieces;
tomatoes – 2-3 medium pieces;
garlic – 203 medium cloves;
soy yogurt – 200-250 ml;
salt - a pinch;
oregano – 1 teaspoon;
basil – 1 teaspoon.

Cooking method:

Peel the zucchini (if necessary) and cut into cubes. Scald the tomatoes, peel and cut into cubes. Peel the garlic, chop it and place it in a saucepan, which needs to be heated for one to two minutes until a strong smell of garlic appears. Add zucchini and salt to a saucepan and add yogurt, simmer under a closed lid for 20-30 minutes. Next add the tomatoes and cook for another 10 minutes. At the end, add spices, turn off the stove and leave the dish covered for 20-30 minutes.

Calorie content of the dish: 50 Kcal.

Salad “Vitamin-cleansing”

Ingredients:

beets - 1 large piece;
carrots – 3 medium pieces;
celery root – 50-70 grams;
pine nuts – 50 grams;
seeds of one medium pomegranate;
green lentils – 150 grams;
olive oil – 30 ml;
salt, sugar - a pinch (for cooking);
bay leaf (for cooking) – 3-4 pieces;
greens, salt - to taste.

Cooking method:

Boil beets in sweetened water over low heat for 1-1.5 hours, carrots in salted water for 25-30 minutes. Cook lentils with the addition bay leaf over medium heat for 50-60 minutes. Peel the pomegranate, remove the seeds, rinse. Rinse the nuts and dry in a hot frying pan for 3-5 minutes. Grate the boiled vegetables or cut them into strips, chop the celery root in a blender and mix with olive oil. Mix chopped vegetables, pomegranate seeds and pine nuts. Season with a mixture of oil and celery root, add salt and herbs to taste.

Calorie content of the dish: 90 Kcal.

Low calorie soups

When prepared correctly, most soups are low in calories. They are good for weight loss because... saturate well and normalize the functioning of the gastrointestinal tract. Even recipes using meat broth can fit into a low-calorie diet.

Ingredients:

tomato juice – 500 ml;
carrots – 1-2 medium pieces;
chickpeas – 100 grams;
bell pepper – 1 piece;
paprika – ½ teaspoon;
parsley, green onions - a bunch;
olive oil – 10 ml;
stevia – 5 grams;
garlic – 2-3 cloves;
black pepper - a pinch.

Cooking method:

Pour chickpeas cold water, bring to a boil at maximum power, reduce to low and cook for 50-60 minutes. Wash, peel and cut vegetables (carrots, peppers) into cubes. Pour oil into a thick-bottomed pan and fry green onions and parsley for 3-5 minutes. Add carrots and peppers and sauté for 7-10 minutes (add a little water if necessary). Add cooked chickpeas and peppers, stir, add tomato juice and stevia. Cook over medium heat for 15-20 minutes. At this time, peel the garlic. Finally, add the whole garlic cloves.

Calorie content of the dish: 54 Kcal.

Ingredients:

pumpkin – 600 grams;
carrots – 1 piece;
chicken breast – 600-700 grams;
salt – a whisper;
black peppercorns – 3-4 pieces;
fresh basil - 2-3 sprigs.

Cooking method:

Pour two liters of water over the chicken breast, bring to a boil over maximum heat, reduce power, add salt and pepper, cook for 30-40 minutes. Peel the pumpkin and carrots and cut into small cubes. Place the pumpkin in a saucepan with the breast, cook for 20-30 minutes. Using an immersion blender, puree the soup and simmer for another 10 minutes. Finally add fresh basil.

Calorie content of the dish: 75 Kcal.

Ingredients:

young potatoes – 300 grams;
carrots – 1-2 pieces;
onion – 1 head;
green onions, parsley, leaf celery - a bunch;
thyme – ½ teaspoon;
bay leaf – 2-3 pieces;
salt - a pinch.

Cooking method:

Place a pan of water on the stove, add salt and bay leaf. Wash the vegetables, peel and cut into small cubes. After the water boils, add the potatoes and cook for 10 minutes over medium heat, then add the carrots, onions and thyme and cook for another 20 minutes. Finally add finely chopped green onions, parsley and leaf celery.

Calorie content of the dish: 42 Kcal.

Low calorie salads

A great way to diversify your diet while losing weight is to prepare simple, low-calorie salads. They won't take much time, but they will bring great pleasure with its excellent taste.

Ingredients:

shrimp – 500 grams;
Chinese cabbage - 1 fork;
carrots - 3-4 jokes;
canned sweet corn – 1 can;
olive oil – 30 ml;
lemon juice – 2 teaspoons;
apple - 1 piece;
salt (for cooking) – a pinch;
bay leaf (for cooking) – 2-3 pieces.

Cooking method:

Boil the shrimp for 2-3 minutes in water with the addition of salt and bay leaf. Cool and peel. Wash the cabbage and apple and grate on a medium grater. Wash, peel and grate the carrots. Mix the resulting ingredients, add corn. Pour lemon juice and olive oil into the salad.

Calorie content of the dish: 85 Kcal.

Ingredients:

chicken breast – 60-700 grams;
tomatoes - 3-4 large pieces;
cucumbers – 2-3 medium pieces;
red salad onion – 1 head;
natural yogurt – 100 ml;
salt - a pinch.

Cooking method:

Boil the chicken breast for 20 minutes in salted water, cool and cut into small cubes. Wash tomatoes and cucumbers and cut into cubes. Peel the onion and cut into half rings. Mix the ingredients, add yogurt and salt.

Calorie content of the dish: 64 Kcal.

Low calorie desserts

Sweets can also be low-calorie and not inferior in taste to traditional desserts. The main component that reduces calories is a sugar substitute. The most useful in this regard is stevia (completely natural product). The table shows the most popular low-calorie substitutes for regular sweets.

Ingredients:

egg white- 4 pieces;
stevia – 80 grams or 20 grams of sweetener;
salt - a pinch;
vanillin – 1 gram.

Cooking method:

Separate the whites from the yolks and place in a container for whipping (exclude any fat, otherwise they will not beat), put in the refrigerator for 20 minutes. Turn on the oven at 100 degrees. After 20 minutes, add salt to the whites and beat at maximum power until stable peaks form. Gently stir in stevia powder and vanillin. Cover a baking sheet with parchment, spoon out the resulting mass or squeeze it out with a syringe. Place in the oven and dry for 120-160 minutes.

Calorie content of the dish: 60 Kcal.

Ingredients:

rolled oats (flakes) – 200 grams;
banana (ripe) – 100 grams;
nuts (optional) – 50 grams;
dried fruits (to choose from) – 50 grams;
egg – 1-2 pieces;
vanillin – 1 gram;
salt - a pinch.

Cooking method:

Grind the oatmeal in a blender, rinse the nuts and fry in a dry frying pan, wash the dried fruits and dry them on paper towels. Coarsely chop nuts and dried fruits (raisins can be added whole), mix with ground rolled oats, add vanillin, salt and add eggs at the end. If you want fluffy cookies, you must first beat the eggs. Heat the oven at 200 degrees. After mixing all the ingredients, place the resulting mass on a baking sheet lined with baking paper. You can serve it in one large portion or in small cookies. Cook for 10-15 minutes until browned. Allow to cool before use.

Calorie content of the dish: 210 Kcal

Ingredients:

sweet apple – 300-400 grams;
carrots – 300-400 grams;
lemon juice – 3 teaspoons;
cinnamon – 1 teaspoon.

Cooking method:

Wash the apple and carrots, peel and cut into thin slices no more than a millimeter thick. Roll in cinnamon, sprinkle with lemon juice and place on a parchment-lined baking sheet. Preheat the oven to 100 degrees, place the baking sheet for 80-100 minutes. Stir every 15-20 minutes for more even drying.

Calorie content of the dish: 42 Kcal.

Ingredients:

low-fat cottage cheese – 500 grams;
low-fat kefir – 200 ml;
bran (wheat or oat) – 3-4 tablespoons;
egg – 1-2 pieces;
stevia – 150 grams or 40 grams of sweetener.

Cooking method:

Pour the bran with kefir for 30-40 minutes until it swells. Grind the cottage cheese into a homogeneous mass and add to the mixture of kefir and bran. Beat eggs and stevia (a sweetener) into the resulting mixture. Heat the oven to 180 degrees. Pour the mixture into a baking bowl and cook for 40-50 minutes.

Calorie content of the dish: 165 Kcal.

Ingredients:

apple – 600 grams;
water – 300 ml;
stevia – 200 grams.

Cooking method:

Wash, peel and cut the apples into 4-6 pieces. Place in a thick-bottomed saucepan and add water. Cook over medium heat for 30-40 minutes covered. Place the resulting mass on cheesecloth and leave for 2-3 hours to drain the liquid. Afterwards, squeeze out the mass, pour the juice into a saucepan and add stevia. Place on maximum heat and simmer until foam appears and the liquid thickens (approximately 40-50 minutes). Pour the finished jelly into portioned bowls and leave for 8-10 hours in a cool place.

Calorie content of the dish: 60 Kcal.

Video - Cabbage pancakes

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 curd, then tomato sauce and again porridge.

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 onion and garlic on olive oil, we also send there a head of cabbage disassembled into inflorescences and blanched tomatoes.

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.

Hi all! Today we will look at important topic, knowledge of which will allow you to normalize all indicators of the body's functioning - low-calorie dishes for weight loss with calories indicated.

Low calorie foods are easily digestible human body. With the help of low-calorie dishes it is possible to establish rational balanced diet, normalize metabolic processes and, of course, get rid of excess body weight.

What are the benefits of a low calorie diet?

Stereotypes that healthy foods are not tasty do not bring any benefit to people. A low-calorie diet breaks these conventional beliefs. Let's look at these features.

Why is calorie counting necessary?

The daily menu, naturally, has a certain calorie content. The challenge is that daily calorie intake should not exceed a certain limit. This diet is useful for people who are used to constantly monitoring their diet. This is much better and healthier than eating everything and then going on a grueling diet.

A nutritionist will help you accurately count calories and choose the right one for you. this person diet. In this case, the degree of the person is certainly taken into account. The higher the activity, the more calories are needed for the normal functioning of the body.

Rules for counting calories

Before you start calculating the calorie content of your menu and creating an optimal diet, let's consider the basic principles of calorie expenditure.

Calorie expenditure is higher in men than in women.
Calorie expenditure decreases with age.
People who work mentally burn fewer calories than people who work physically.
For children, calorie consumption depends on age.
Calorie expenditures among pregnant, lactating and physically active women are approximately equal.

This can be done in several ways.

Using a calculator available on the Internet. Just enter the names of the products in the appropriate lines, and you can quickly get the desired result.
Calorie tables. Table of the most low calorie foods for weight loss can also be found on thematic sites. Similar tables are also published in some cookbooks.
Pay attention to product packaging. The energy value per 100 grams is written on them.
Nutritionists advise keeping a special diary of calorie consumption. This work requires accuracy and thoroughness, but the result is worth it. According to experts, this is the most the best option. This way you can make a list of low-calorie foods for weight loss.

The calorie counting algorithm for ready-made meals is somewhat more complicated.

Write down the names of all ingredients.
Find, by weighing, the mass of each of the products included in this dish.
Find using the corresponding table energy value all products included in this dish.
Calculate the calorie content of each ingredient. To do this, the mass of the product per serving is multiplied by its energy value per 100 grams.
Find the sum of the obtained values. This will be the energy value of a complex dish.

Secrets of rational nutrition

What needs to be done to achieve good results?

Stock the required set of products in the refrigerator. You need to take care of a set of spices and seasonings in advance.
Plan your menu ahead of time.
To make cooking less time-consuming, prepare semi-finished products.
Buy special kitchen scales, keep a special notebook, and always have a calculator on hand. Make a list of low-calorie foods that help you lose weight. Don't stop there - look for new recipes, discover new products.
Make sure there is water nearby. Increased water consumption will gradually become good habit and will help you cope with hunger.
If your age is over forty years, start using fish fat(better in capsules). It allows you to successfully cope with the feeling of hunger.

Think about your meals and snacks work time. Buy convenient dishes and beautiful food containers. Let losing weight become for you not a burdensome duty, not a burden, but a truly enjoyable experience.

A few words about dishes that cannot be eaten (or at least in very limited quantities).

“Fast food” with a huge amount of calories that do not bring any benefit.
Sweet and flour dishes.
Margarine.
You need to be very careful with carbonated drinks that contain a large number of Sahara.
Sausages.
Chips.
All alcoholic drinks are prohibited.

Make sure that the meals you eat combine vegetable fats and complex carbohydrates. It is this combination that stimulates fat burning.

Are there any disadvantages?

With all the advantages, it also has its disadvantages. The main disadvantage is that, when returning to the previous diet, the lost kilograms return very quickly. Therefore, if you want to consolidate the results obtained, you should not abruptly leave the diet.

Sometimes, due to the low amount of calories, you will feel worse, since all processes in the body require energy expenditure. Therefore, a diet with less than 1000 calories is not suitable for a long time.

Recipes for delicious and healthy dishes for weight loss

Many people are interested in a list of fat-burning foods for quick weight loss. Let's try to figure out on what principle we will build a low-calorie diet.

You cannot completely give up fats. The percentage of fat in the total calorie content of the menu should not exceed 20. This fat is contained in foods such as nuts and vegetable oil. The source of protein is lean meats (lean beef, chicken, rabbit, turkey). The source of complex carbohydrates will be products such as cereals and grain breads.

An important part of a low-calorie diet is foods that contain plenty of fiber. There is a lot of fiber in plant foods. It is the basis of a low-calorie diet. The diet should also include lean meats, fish, and seafood. It is advisable to eat the meat boiled and stewed. The latter, in addition to having low energy value, are well absorbed by the body.

A mandatory component of the low-calorie menu is dairy: low fat or low fat. If you are a fan of fatty cheeses, you need to replace them with less fatty ones. Consumption of cereals and other products with high content starch is welcome.

Cooking technology– baking in the oven, boiling, poaching or steaming. The number of meals should be at least five, in small portions. It is necessary to increase your water consumption to two liters per day. If you are going to replace water with compote or fruit drink, be sure to take into account their calorie content.

Here are some interesting low-calorie recipes that will help you get slim quickly. In addition to them, you can familiarize yourself with the wonderful ones for combating excess weight.

Oatmeal salad

Ingredients:

Oatmeal – 1 cup.
Honey – 1 tablespoon.
Green apples – 1 pc.
Lemon juice - to taste.

Mix honey and lemon juice. Cut the apples into thin slices and mix with the cereal. Season the finished salad with a mixture of lemon juice and honey.

Ingredients.

1 beet.
0.5 cups white beans.
1 green apple.
Vegetable oil (olive or sunflower) – 1/8 of a glass.
Lemon juice - half a tablespoon.

Boil the beets until tender, peel them. Boil white beans. Peel the apple and cut into small slices. Grate the beets on a coarse grater. Combine apple, beets and beans, season with oil and lemon juice.

Ingredients.

0.5 liters of chicken, beef or vegetable broth.
1 tomato.
1 small onion.
1 clove of garlic.
¼ cup rice (preferably brown variety).
A little vegetable oil for frying

Wash the tomato and cut into small cubes, peel the onion and garlic, fry in vegetable oil for 3 minutes, season with broth, bring to a boil. Add rice to boiling soup and cook until done.

Ingredients.

3 pcs. celery.
1 medium sized carrot.
0.5 zucchini.
A little vegetable oil for frying.

Rinse the vegetables. Peel celery, carrots and zucchini, cut into small cubes, and simmer in oil. First you need to put carrots in the oil, then onions, celery and finally zucchini (you can replace it with zucchini). Let it simmer for three minutes. Then the prepared side dish of vegetables is salted to taste and finely chopped greens are added.

Ingredients.

2 sweet apples.
0.5 cups of milk.
White of one egg.
Honey - one teaspoon.
Juice squeezed from ¼ lemon.
Gelatin.

Soak gelatin in milk for 0.5 hours. Wash the apples, peel them, cut them into quarters, remove the seeds. Bake the apples until they are soft. Stir the apples until pureed. Combine egg white with lemon juice and beat.

Combine the milk and gelatin mixture with the whipped egg white. Add apples, honey. All that remains is to pour the finished dessert into the molds and leave to cool.

The main thing to remember is that the path to a slim figure and health should be full of joy and positivity. Forget about constant diets, accompanied by breakdowns, irritation, remorse and lack of results.

Delicious, beautiful and healthy food will become a bridge to new life. And you will notice with pleasant surprise that overweight will begin to gradually lose its position.

Always yours, Anna 😉