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

Recipes for low-calorie dishes indicating calories with photos

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

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

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

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

Salad with shrimp, vegetables and herbs

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

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

Cooking method:

1. Boil the shrimp in lightly salted water (5-7 minutes).
2. Chop the greens and cucumber.
3. Mix peeled shrimp with vegetables, herbs, and spices to taste.
4. Energy value dishes - 237 calories.

Grilled meat with vegetables

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

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

Cooking method:

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

Chicken baked with cheese in the oven

Ingredients:

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

Cooking method:

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

Recipe for a simple zucchini casserole with minced meat

Ingredients:

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

Cooking method:

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

Stewed cabbage with potatoes and chicken

Ingredients:

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

Cooking method:

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

Steamed pumpkin-carrot cutlets

Ingredients:

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

Cooking method:

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

Baked fish with celery

Ingredients:

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

Cooking method:

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

How to prepare dietary sweet dishes for weight loss

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

Hearty cottage cheese casserole in a slow cooker

Components:

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

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

Delicious milk jelly with kefir

Components:

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

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

Oatmeal cookies for tea

Components:

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

1. Pour kefir over oatmeal.
2. Let the mixture sit for 40 minutes.
3. Grate the apple on a coarse grater.
4. Mix the ingredients.
5. Bake on parchment for half an hour at an oven temperature of 200 degrees.
6. The finished dish has 650 calories.

Protein dessert - cottage cheese pie

Components:

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

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

Video: low-calorie menu for the day for weight loss

In order to achieve results while losing weight, you cannot eat restrictedly. A low-calorie menu must be balanced, so you must include proteins, fats and carbohydrates in your diet. With this diet, your body will function normally while losing weight. The essence of a low-calorie diet is the strict consumption of low-calorie foods. The advantage of such a menu is the rapid weight loss due to fat accumulation. Watch the video for an example of a low-calorie diet for weight loss for the day:

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 extra pounds and maintain an 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 a very healthy and tasty dish that 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.

On next stage shred required amount 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. Stewed 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 making a light vegetable salad. It is very useful, as it provides the body with a large amount of 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 over 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. Good news The idea is that you can prepare your own dessert with a small amount of 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.

Place a layer of prepared curd mass in special molds, then fruit, then 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 a very healthy dish that can be included in your 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, 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 vegetables or chopped fresh fruit. 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 summer time. 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 closed lid, 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 perfect dish is a delicious 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.

Each person if available excess weight strives to throw it off, but does not want to fully expend his strength on this. Therefore, low-calorie dishes made from simple products are considered the most effective in losing weight without much expense. Reducing calories will ensure a gradual, safe and effective reduction weight. It is also recommended to use the following recipes to prepare healthy dishes after losing weight to consolidate the result and then maintain it for a long time.

It is generally accepted that eating healthy and reducing calories is expensive and unaffordable for the whole family. But upon careful consideration of the issue, it becomes clear that sticking to proper nutrition and cooking low calorie dishes from simple foods, including seasonal vegetables and fruits. Next, lists of food products for preparing dishes will be presented in detail, as well as some recipes for example.

Anyone who wants to eat healthy using foods containing few calories believes that the dishes turn out tasteless and unfulfilling. But you can prepare the right food for every day from affordable products.

The list of low-calorie foods for weight loss and weight maintenance includes the following ingredients:

• Vegetables and fruits - they contain substances that help you achieve your daily requirement of BJU without difficulty and with less calories. It is recommended to add vegetables to every hot dish - let them be seasonal ingredients, but loved by the family. Fruits must be consumed as snacks between main meals. You can treat yourself to a low-calorie dessert for breakfast. It is recommended to consume fruits with a high sugar content in small quantities - bananas, grapes and others.
• Cereals - porridge and cereal soups contain low calorie content, but turn out to be the most satisfying dishes recommended for consumption at the PP.
• Legumes – hearty dishes can be prepared from vegetables and legumes. Here they distinguish beans, peas and other varieties, from which it is easy to prepare stews or soups. Canned bean preparations are often used. It should be understood that store-bought canned goods contain more fat and calories than home-cooked ones.
• Greens and green vegetables, radishes - these products should be combined into a separate group, since they contain practically no calories, but saturate the body with vitamins PP, B, C, carotene, chlorophyll and other useful microelements. Such supplements keep you full for a long time.

About low-calorie drinks

A proper nutrition menu must include low-calorie drinks. It is a mistake to think that they do not benefit the body in terms of maintaining satiety. There are recipes for drinks that will help with weight loss by reducing appetite - this ensures a reduction in calories by 1/3 of the daily diet.

Low-calorie drinks include the following variations:

• Water is an essential product during a person’s life, since the body consists of 80% water, which means it requires constant replenishment. Calculation of the amount of liquid is carried out in accordance with the calories consumed for proper nutrition. For example, if a person limits himself in calories and consumes only 1200 kcal, then he must consume 1.2 liters of water per day. Add another 0.5 liters to the calculated amount. You should not drink while eating - this stretches the stomach, and also before bed, as it puts a strain on the kidneys.
• Coffee - this drink should not be taken as harmful, because quality product will help the body invigorate and be filled with numerous vitamins and microelements. It is important to use a natural product - it contains the fewest calories. Coffee is consumed without auxiliary components - sugar and milk, which reduces calorie content and increases the benefits of the product. Also coffee in pure form promotes excretion excess liquid from the body.
• Green tea - reduces appetite with a low calorie product. Tea has beneficial properties in the form of anti-inflammatory effects.
• Natural juices are a storehouse of vitamins and microelements. To reduce calorie content, consume only freshly squeezed and without sugar.
• Lemonade is a natural product without sugar that quenches thirst and has an invigorating effect no worse than coffee. The composition includes only water and lemon, you can use citric acid.
• Fruit drinks - must be prepared from natural berries (frozen products can be used) and without sugar.

Some drinks allow the addition of honey - natural and without preservatives. It is better if it is uncandied.

About calculating daily caloric intake

Delicious and low-calorie dishes do not exclude making mistakes, which appear in the form of consuming more calories. This is prohibited, since dietary ingredients should help in weight loss and not provoke weight gain. Therefore, it is important to correctly calculate the daily caloric intake, which is carried out in two stages.

Please note: The first stage is the calculation of the basal metabolic rate. To do this, you need to use the formula: 10*weight+6.25*height-5*age-161.

This is a formula for determining the number of calories to maintain normal functioning. The second stage is to calculate the final daily ration in accordance with the characteristics of human life.

Here the coefficients presented in the following form are taken into account:

• 1.2 – with a sedentary lifestyle;
• 1.375 – if physical exercise are held 1-2 times a week;
• 1.55 – in the case when sports are carried out 3-5 times a week;
• 1,725 ​​– for active sports enthusiasts;
• 1.9 – for overly active people who prefer to walk and also regularly play sports.

This is the well-known formula for calculating calories using the Muffin-Geor method. It should be used whenever a decision is made to prepare low-calorie meals at home for weight loss or weight maintenance.

This is important: To lose weight, taking into account proper nutrition, the calculated number of calories must be reduced by 20%.

For example, if the daily caloric intake is calculated as 1850 kcal, then to lose weight you need to reduce the figure to 1480 kcal.

Low-calorie breakfasts

Low-calorie recipes for weight loss for breakfast are presented as follows:

• Millet porridge with pumpkin. Calorie content per 100 g – 94 kcal. To prepare the porridge, you need to heat 750 ml of milk and add 0.5 kg of chopped pumpkin to it. Boil the mixture for 15 minutes. Next, add a glass of washed cereal to the porridge and cook for 20 minutes. Salt and sugar are added to taste, but not more than 1 and ½ teaspoon, respectively.
• Pepper omelette. The presented dietary menu contains only 79 kcal per 100 g. The pepper must be peeled and cut into rings 1.5 cm wide. Next, you need to prepare an egg preparation - mix 4 eggs with ½ glass of milk, add a little salt and ground pepper. Place the pepper in a frying pan greased with vegetable oil and pour the mixture into the pepper.
• Hercules porridge with banana. This food contains only 92 kcal per 100 g of product and is recommended for those with a sweet tooth. 0.5 liters of milk is poured into rolled oats in a saucepan in the amount of 50 g. Bring the mixture to a boil, add salt and cinnamon, and sugar to taste. Boil rolled oats until cooked and place a layer of porridge on a plate, pre-drizzled bananas lemon juice, half a glass of natural yogurt.

All recipes for low-calorie dishes with photos and calorie content are presented with a video display of proper preparation. Therefore, every newbie in the kitchen will cope with the situation in the morning.

Preparing a low-calorie lunch

Recipes are presented with calorie content for preparing them for lunch:

• Vegetable puree soup. Per 100 g finished product accounts for only 24 kcal. To prepare, you need to cook 700 g of cauliflower, 1 onion, 1 chili pepper in a saucepan - only 1 liter of water is used for this amount. Afterwards, you need to mix all the products with a blender to make a puree. It is recommended to finish cooking by adding a small piece of butter. Serve with fresh herbs.
• Chicken soup. There are only 79 kcal per 100 g of finished soup. Pour 2 liters of water into the pan, add big piece chicken (leg) and cook until done. 10 minutes before the end, add the chopped onion, 3 cloves of garlic, 300 g of finely chopped cabbage, as well as carrots and zucchini, one piece at a time, after grating them on a coarse grater. You can add canned beans - 1 can, without this product the number of calories will be reduced.
• Baked pollock with vegetables. Per 100 g only 72 kcal. To prepare, soak the fish in soy sauce for 15 minutes. At this time, you need to make the sauce - fry the flour in a frying pan, add 0.5 cups of water, 350 g of sour cream and 150 g cream cheese. Bring to a boil and remove from heat. Next, place any vegetables and fish in layers in a bowl and pour the sauce over everything. Cook for 40 minutes.

The photo shows ready-made dishes that whet your appetite.

Preparing low-calorie dinners

Cooking should be exciting, for which it is recommended to use more interesting recipes low in calories:

• Cheese meatballs – 100 g 188 kcal. Cut 100 g of cheese into cubes, chop a pepper and one onion. Mix vegetables, egg and 400 g of minced beef in a bowl. Salt and pepper in small quantities. The meatballs are formed in such a way that a piece of cheese is first placed in the core. Bake meat preparations in the oven.
• Curd salad – 100 g and 56 kcal. Mix 80 g of low-fat cottage cheese, 1 tomato, 1 cucumber, herbs and sour cream in an amount of 30 g. Salt and other spices are added to taste.
• Baked red fish with vegetables – 100 g and 105 kcal. Cut 600 g of fish into large steaks, fry 1 carrot and onion in a frying pan, add 200 g of natural yogurt. Place the fish on a baking sheet and add salt to taste, pour in vegetable sauce and sprinkle with grated cheese, which only takes 80 g. Bake in the oven for 30 minutes.

The recipes presented are designed in such a way that finished form the menu contains fewer calories.

This has a positive effect on weight loss, as well as maintaining a sharp figure - it is important to exclude from the diet not only harmful products, but also foods with a high fat content in order to maintain excellent shape.

Hello my dear readers!

Oh God! - everyone exclaims when they see the wrong numbers on the scales 😉 Extra centimeters on the waist do not decorate anyone. But there is no need to panic and become depressed. And you need to adjust your diet. From now on, there should be low-calorie dishes on your table. Are they difficult to prepare? Not at all. Now I will tell you everything.

Calorie content is the amount of energy you get by eating a particular product. Everyone has their own consumption norm. If you exceed it, then the extra energy will turn into extra pounds. And we don’t need this at all!

If you want to lose weight, then the number of calories in your meals will have to be reduced. But not only during the diet period it is important to keep count. If you have begun to lead a more active lifestyle and have taken up sports, you must monitor your diet. After all, the body needs strength; you cannot force it to starve. Otherwise, you won’t see anything except fatigue and bad mood.

When losing weight, do not forget that the composition of the products is also important. The main components are proteins, fats and carbohydrates. Eat less fatty foods. 1 gram of fat is as much as 9 kcal. And 1 gram of carbohydrates or proteins is 4 kcal. Do you feel the difference?

Low calorie foods

What should you eat to lose weight or at least not gain extra pounds? The first thing that comes to mind is vegetables. Cucumbers, cabbage and similar super-low-calorie foods. I wrote about such products in an article about calorie-free food. Be sure to read it!

But you won’t be full with vegetables alone. Add fruit to your menu. Sweet ones like melon or watermelon will be excellent desserts and will not harm your figure.

But for a normal life you need carbohydrates and protein. Without carbohydrates, a person loses strength. And proteins are needed to maintain muscle mass. Where can I get them from?

The best source of complex carbohydrates is porridge. Oatmeal is especially useful for weight loss. It saturates perfectly and has a beneficial effect on digestion. This is my favorite breakfast in the morning. And if you add nuts, dates, raisins or fresh berries, then you won’t tear me off by the ears :) It’s also worth including Rye bread and bread. It is especially good if they contain bran.

Mushrooms can be an almost ideal substitute for meat. This low-calorie product is rich in protein. But you shouldn’t completely replace animal protein with plant protein. It is better to include low-calorie fish and lean meat products in your diet. Below I will give you a list of them.

Low-calorie meat products:

• kidneys;
• heart;
• veal (lean);
• chicken;
• rabbit;
• lean beef;
• turkey.

• flounder;
• carp;
• crucian carp;
• smelt;
• river perch;
• burbot;
• zander;
• pike;
• pollock.

Low-calorie seafood:

• squid;
• crabs;
• shrimps.

Don't forget about dairy products. Low-fat kefir and yogurt are good for digestion and rich in protein. And if you really want something sweet, you can afford marmalade and marshmallows. A couple of pieces won't harm your waistline, and nutritionists even recommend consuming these delicacies instead of sugar.

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In my opinion, this is just a godsend. The name itself is interesting. In this book, many myths about losing weight are dispelled like smoke.

What's the best way to cook?

Let's not forget that cooking plays an important role. You can often easily lose two extra pounds by stopping eating fried foods. What is the best way to cook?

Most fruits and vegetables are ideal raw. For variety, you can prepare salads by dressing them with olive oil or lemon juice. You can also add low-fat yogurt or sour milk. I replaced mayonnaise with 2.5% fat yogurt a long time ago – it turns out very tasty.

Those vegetables that are not edible raw are best steamed. This way they will retain their appetizing appearance, as well as fiber and vitamins. You can steam both fish and meat. Add fresh herbs and spices to them. I get very tender chicken breast in mustard sauce with herbs in foil. Steam for 30 minutes and you're done. See the recipe below.

Cooking is not the best useful way preparations. For example, vitamin C is almost completely absent in boiled carrots. It is boiled down into the broth.

If you really need to boil vegetables, throw them into already boiling water. This way you will reduce the cooking time and preserve at least something useful.

You can also stew vegetables and meat. Cooking slowly over low heat will not spoil the food. But I don’t recommend stewing fish. She can't stand long cooking times. To my taste, it should be baked in foil in the oven or steamed in a slow cooker. This way it retains all its beneficial properties and does not lose its taste.

Low calorie recipes

Fruit and vegetable chips

These natural chips are great for snacking. Core the apples and cut into thin slices 1-2 mm. Sprinkle with ground cinnamon and place on a baking sheet lined with parchment paper. Turn on the oven at 120 - 140 degrees. Cook for about 35-45 minutes or check for doneness.

These chips can be made from pears, peaches, and plums. And if you want variety, then make chips from vegetables - zucchini, carrots or tomatoes. To preserve more healthy vitamins, I recommend preparing these chips in a dehydrator.

Turned on for a certain time, selected desired temperature. By morning you'll have a fresh, healthy snack.

Zucchini rolls

And this is a recipe from Gordon Ramsay. Yield 49 kcal per 100 grams. Halve 4 small zucchini and use a paring knife to cut into 24 long strips. Now marinate the zucchini in oil and balsamic vinegar.

3-4 tablespoons of both are enough. Take a large plate and drizzle the bottom with a little olive oil and balsamic vinegar. And lay out the plates crosswise in layers and drip oil and vinegar a little at a time. Place the plate in the refrigerator for 30 minutes.

Meanwhile, in a blender, grind 250 g of fresh cottage cheese (5%), 1 bunch of basil, 50 g of pine nuts and half a lemon juice. You should get a homogeneous paste. Place 1 tsp. curd mixture onto one end of the zucchini strip and roll into a roll. Make the rest of the rolls in the same way. Place them upright on a plate and sprinkle with black pepper. Drizzle with some oil and balsamic vinegar.

Vitamin salad

This is the easiest salad that can be made in 5 minutes. Yield 85 kcal per 100 grams. Take white cabbage, apple and carrots. I do this very often. Shred the cabbage thinly, place in a bowl, sprinkle with salt and crush with your hands. This will give it juice and become softer. Quickly grate the apple and carrot. Add to the cabbage, add cold pressed oil and salt to taste.

Mix well. That's it, the salad is ready in 5 minutes. Enjoy! 🙂

Chicken breast in foil

Rinse the breast and dry the remaining water with a paper towel. Make 3 cross cuts on each side. Take 3 tablespoons of mustard and spread on the breast, especially in the cuts. You can add salt and pepper if you wish, but I don't. It turns out so delicious. Wrap the meat in foil and place in a steamer.

You can also cook in a slow cooker on a special tray. Set the time for 30-35 minutes. In the meantime, cook cauliflower in salted water. Once the meat is cooked, cut into portions and place on plates along with the chopped cauliflower.

A full dinner or lunch is ready. Bon appetit.

Homemade muesli

There is no need to add extra sugar to this dish. I guarantee you will love it! You will need 150 ml of kefir or natural yogurt without sugar, 2 tablespoons of oatmeal, some raisins and nuts. You can add fresh fruits here - apples, pears, bananas or berries. Whatever you like. Pour oatmeal with raisins and nuts into a glass. And pour kefir on top.

Stir with a spoon and let sit for 10-15 minutes until the oatmeal swells. You can prepare it in advance by putting it in the refrigerator. And take it to work as a snack in the morning. By the way, it’s also very good to take with you as a snack. cocktails for weight loss. They can be diluted with milk or even kefir.

Salad with squid

This salad contains a lot of healthy proteins. 3 pieces are enough. squid, 1 boiled egg, 1 big cucumber, Chinese cabbage, greens. First clean the squid from the entrails and rinse. As the water in the pan boils, salt it with 1 teaspoon of salt. Carefully lower the squid into the boiling water. Time it for 3 minutes and take it out. While they are cooling, chop the Chinese cabbage, add salt and crush it a little with your hands in a salad bowl.

Add chopped egg, cucumber, and herbs to it. Cut the cooled squid into rings. Dress the salad with cold-pressed oil or yogurt.

Bright casserole

Take 2-3 medium zucchini (or zucchini), 3 tomatoes, 3 potatoes. Take a heatproof dish or grease the surface butter. Cut the vegetables into circles and arrange them in a circle, alternating them. You should end up with a circle like this.

Spread crushed garlic between the slices of vegetables. 3-4 slices are enough. Drizzle with olive oil. Top with lightly simmered onions and chopped fresh herbs. Season to taste with salt and ground pepper.

Cover the top of the dish with a lid or foil. Bake in a preheated oven at 220 degrees for about 45 minutes. The foil must be removed for the last 20 minutes. Remove from the oven and let sit before serving. Yes, if you have a piece of hard cheese, sprinkle it on the vegetables when you turn off the oven. Let the dish sit for another 5 minutes to melt the cheese.

You can add any to this dish fresh vegetables, everything you have at hand. Eggplants and peppers are also good in this recipe.

Green smoothie

Take a few sprigs of dill, 1 cucumber and green apple, 2 tablespoons lemon juice, 5-10 peeled pistachios, 150 ml water. If desired, add a teaspoon of grated ginger and a little honey. Throw all the ingredients into the blender and press the button. Add water. Low-calorie smoothie is ready!

I guess that's all for today. I’ll probably be adding more recipes to this article :)

Share the article on social networks and write your options low calorie recipes in the reviews below. And of course, subscribe to my blog to stay updated on new ones. interesting articles. Good luck to you!

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

Features of preparing low-calorie dishes

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

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

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

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

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

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

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

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

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

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

Recipe 1. Simple soup with chicken and vegetables

Cooking time – 45 minutes.

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

Ingredients

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

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

Cooking method

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

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

Recipe 2. Diet stewed cabbage

Calorie content (per 100 g) – 55 kcal.

Cooking time – 30 minutes.

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

Ingredients

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

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

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

Cooking method

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

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

Recipe 3. Delicious carrot and cabbage salad

Calorie content (per 100 g) – 54 kcal.

Cooking time – 15 minutes.

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

Ingredients

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

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

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

Cooking method

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

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

Recipe 4. Chicken fillet stewed with vegetables

Calorie content (per 100 g) – 75 kcal.

Cooking time – 25 minutes.

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

Ingredients

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

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

Cooking method

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

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

Recipe 5. Delicious dessert made from cottage cheese and fruits

Calorie content (per 100 g) – 121 kcal.

Cooking time – 1 hour.

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

Ingredients

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

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

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

Cooking method

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

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

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