Hello my dear readers!
Oh God! - everyone exclaims when they see the wrong numbers on the scales đ 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 donât 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, except for fatigue and bad mood, you won't see anything.
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?
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 the like are super- low calorie foods. I wrote about such products in an article about. Be sure to read it!
But you wonât 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. Especially . 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 wonât tear me off by the ears :) Itâs also worth including rye bread and crispbread. Itâs especially good if they contain.
Mushrooms can be an almost ideal substitute for meat. This low-calorie product is rich in protein. But you shouldnât 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:
Low-calorie seafood:
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.
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 â 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 donât 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 is how she saves everything beneficial features and will not lose taste.
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.
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.
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! đ
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. Meanwhile, cook the 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.
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, itâs also very good to take with you as a snack. cocktails for weight loss. They can be diluted with milk or even kefir.
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, cut them Chinese cabbage, 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.
Take 2-3 medium zucchini (or zucchini), 3 tomatoes, 3 potatoes. Take a heatproof dish or grease the surface with 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. Place lightly sautéed in the pan on top onion 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 fresh vegetables to this dish, whatever you have on hand. Eggplants and peppers are also good in this recipe.
Take a few sprigs of dill, 1 cucumber and green apple, 2 tablespoons of lemon juice, 5-10 peeled pistachios, 150 ml of 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. Iâll probably be adding more recipes to this article :)
It is traditionally believed that low-calorie dishes are created only for those who want to lose weight, however, those who care about their health would do well to diversify the menu with light dishes.
The main thing when choosing low-calorie dishes is their benefits and balance, so these dishes should contain meat, poultry, fish, and dairy products, in short, all the elements to create a healthy diet.
And, of course, you shouldnât think that low calorie food tasteless and monotonous - with the modern abundance of products, spices, seasonings, even a dish with a low calorie content will be tasty, aromatic and nutritious.
We offer you a wonderful five low-calorie recipes with calories.
A good day should start with a proper breakfast.
You can prepare it quickly and drink it straight from the glass.
For two servings take:
100 grams of this dish contain only 80 kcal.
To prepare this fast food Take a blender and chop the bananas into its bowl and put all the other ingredients. Whisk everything well until smooth, pour into a glass, sprinkle cinnamon on top and you can drink - a healthy and most importantly nutritious breakfast with a small amount of calories is ready.
Shrimp are a godsend for those on a diet - they are low in calories, but very healthy and tasty. And they can be prepared very quickly.
Grapefruit and spinach are ideal companions for a cold appetizer with shrimp. 100 grams of this salad contain only 88 Kcal.
The ingredients for this low-calorie dish are as follows:
For the salad, you need to take grapefruit that has already been peeled, membranes and seeds. Heat oil in a frying pan and add a clove of garlic into it.
When it turns golden, remove it from the oil - it will not go into the salad, it only flavored the oil. You need to fry the shrimp on it for a couple of minutes.
Cut the cherry tomatoes into halves and put them in a salad bowl, add grapefruit, shrimp, season with lime juice and oil, sprinkle with salt and pepper, and mix everything. Just before serving, sprinkle the salad with spinach and sesame seeds.
Chicken breast is an excellent ingredient for low-calorie dishes - it has no fat, but a lot of benefits, it is an excellent source of protein. The breast can be used for a hot dish, or you can make a salad out of it, for example, with apples.
Calorie content â ââ100 Kcal per 100 grams.
Necessary products for a low-calorie salad:
Bake the chicken breast in the oven and chop it, also chop the vegetables. Remove skin from apple and chop.
Place everything in a salad bowl. For the dressing, mix yogurt, mustard and lemon juice, season the salad, salt and pepper.
Vegetables are excellent foods for those who want to lose weight. They are low in calories and full of benefits.
Zucchini is one of them, but it also has other advantages, in particular it has a neutral taste, which can set off and complement the taste of other products. Let's make a puree soup from it with only 19 calories!
Ingredients for low-calorie puree soup:
Make broth from chicken and carrots, remove the meat, and cook zucchini, previously peeled and diced, in the finished broth. Add herbs and spices to the soup.
When the zucchini becomes soft, puree the vegetables in a blender. Before serving, add some chicken to the soup.
Fish is an excellent source of microelements necessary for a healthy body. Try to eat fish at least once a week, and if you are on a diet, you can increase your intake, since this product is also low in calories, especially if you choose lean white fish.
Sea bass is ideal. The calorie content of the dish without side dish is only 140 Kcal.
For 1 serving:
If the fish is purchased whole, then it needs to be cleaned, the insides and the head removed. If the fish is already gutted, then you just need to rinse it and blot it with a paper napkin.
Season the fish with salt and pepper inside and out and place in a baking dish. Cut the lemon into thin slices and place them on top of the fish, place a few slices inside.
Sprinkle the fish with oil and place in the oven for 30 minutes at 180 degrees. As a side dish for such fish, you can serve a salad of herbs and fresh vegetables, but you should avoid rice, even steamed rice, as it contains a lot of calories.
The list of low-calorie foods can be found in the video.
Many people are surprised that recipes for low-calorie dishes are extremely simple and take only a few lines, while the dishes we are accustomed to take a long time to prepare and are complex. The secret is that low-calorie foods, in principle, do not require lengthy processing or cooking. 
This applies to vegetables and fruits, seafood, and grains. Nothing needs to be fried or stewed for a long time, the products are used either fresh or with minimal processing, which does not require standing at the stove - itâs as easy as shelling pears to bake fish or chicken breast in the oven or cook the cereal in a slow cooker.
Another secret of low-calorie dishes is their balance, because when small quantity calories, the dish must be nutritious, and the person must receive all the necessary vitamins and microelements.
That is why it is so important to include in your diet fish, lean meat in small quantities, fermented milk products, and even bread, only whole grain or made from flour with a low glycemic index, for example from fashionable one. Lately spelled, which successfully replaces wheat flour.
Also general rule low-calorie diet - reducing the amount of not only fat, but also simple carbohydrates and replacing them with large quantity squirrel.
Basic rules for creating a balanced menu:
It is also important to remember which foods should be completely excluded from the diet and which ones should be replaced with forbidden ones. This:
It is also worth remembering that eating low-calorie foods is contraindicated for some people with certain chronic or acute diseases, so it is better to consult a doctor about the possibility of a diet.
Also, pregnant women and nursing mothers should not adhere to such diets - they need to eat fatty fish, meat, and other foods rich in fat.
Find out interesting recipes for low-calorie sweets from the video.
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The very concept of âlow-calorie dishesâ speaks for itself - these dishes contain a low amount of calories, which means that such a menu will not only keep your weight normal, but also promote weight loss. There are a great many recipes for low-calorie dishes for weight loss - on this page you can find the most delicious of them and the easiest to prepare. You will receive information on how to prepare low-calorie dishes from dietary products, and you will also be able to see photos of low-calorie dishes. For your convenience, all low-calorie meals are presented with calories listed.
We bring to your attention salad recipes (low-calorie dietary dishes with a minimum amount of calories).
200 g rice, 100 g tomato, 90 g olives, 50 g carrots, 50 g sweet pepper, 50 g canned green peas, 20 g chili pepper, 15 ml olive oil, spices, herbs, aromatic herbs and salt to taste.
Cooking method:
1. Rinse the rice, add to boiling salted water and boil.
2. Tomato and Bell pepper cut into slices. Remove the seeds from the chili pepper and finely chop it along with the carrots.
3. Rice, tomatoes, olives, sweet peppers, green pea and put the chili peppers and carrots in a salad bowl, add salt, add spices, pour in olive oil and mix everything well.
Cooking time: 20 minutes.
Calories: 190 kcal.
200 g shrimp, 150 g tomato, 100 g sweet pepper, 50 g cucumber, 50 g onions, 60 ml dry white wine, 60 ml lemon juice, 10 ml olive oil, herbs, ground black pepper and salt to taste.
Cooking method:
1. Place the shrimp in boiling salted water, cook for 3 minutes, drain in a colander, cool and peel.
2. Fry the shrimp in oil until golden brown. Then transfer to a clean bowl, sprinkle with lemon juice and leave for 30 minutes, then drain the liquid.
3. Cut the tomato, cucumber and sweet pepper into slices, and the onion into half rings. Place the prepared ingredients in a salad bowl, add salt and pepper, pour in the wine, remaining lemon juice, olive oil and mix everything.
Cooking time: 40 min.
Calories: 55kcal
Garnish the finished salad with herbs and serve chilled.
500 g shrimp, 70 g lettuce, 150 g sweet pepper, 100 g cucumber, olive oil, lemon juice and salt to taste.
Cooking method:
1. Cut the sweet pepper lengthwise, remove the core with seeds and finely chop.
2. Tear the lettuce into medium-sized pieces with your hands.
3. Cut the cucumber into small slices or semicircles.
4. Place the shrimp in boiling salted water, cook, cool and peel.
5. Layer bell peppers, cucumbers, herbs, shrimp in a salad bowl, pour over a mixture of lemon juice, olive oil and salt and let steep for 15 minutes.
Serve the finished salad chilled.
Cooking time: 30 min.
Calories: 75 kcal.
400 g broccoli, 3 eggs, 100 g tomato, 2 cloves garlic, 60 ml olive oil, 30 ml balsamic vinegar, 20 ml lemon juice, basil and dill, a mixture of peppers and salt to taste.
Cooking method:
1. Disassemble the cabbage into inflorescences, place in boiling salted water, cook for about 6 minutes, then carefully remove with a slotted spoon and drain in a colander.
2. Hard-boil the eggs, cool and cut into small pieces, tomatoes into slices, garlic into slices.
3. Wash the dill and basil and place it together with the tomato, eggs and broccoli in a salad bowl or deep plate.
4. Combine lemon juice, vinegar and olive oil, pour the resulting dressing over the salad, add a mixture of peppers, salt and let it brew.
Cooking time: 30 min.
Calories: 75 kcal.
300 g white cabbage, 300 g apples, 150 g pickled cucumbers, 125 g onions, 75 g carrots, 70 g stalk celery, 80 ml olive oil, 20 ml apple cider vinegar, cumin, ground black pepper and salt to taste.
Cooking method:
1. Grind the apples, celery stalk and carrots using a blender or grate on a coarse grater.
2. Chop the cabbage, cut the cucumbers into cubes, and the onion into half rings.
3. Pour cumin seeds into a frying pan and fry without oil for 2 minutes, then combine with olive oil, salt, pepper and beat well with a blender.
4. Place the prepared ingredients in a salad bowl, pour in apple cider vinegar, olive oil dressing and mix everything thoroughly.
Cooking time: 25min.
Calories: 85 kcal.
Recipes for dietary low-calorie fish dishes are not only tasty, but also nutritious. Below you can learn about the method of preparing low-calorie dishes from sea and river fish.
500 g of small silver crucian carp, 70 g of lemon, 50 ml of lemon juice, 20 ml of soybean oil, rosemary, spices, parsley and salt to taste.
Cooking method:
1. Pour lemon juice over the prepared fish and leave for 30 minutes, then add salt and spices.
2. Grease the inside of an aluminum foil bag with soybean oil, place the fish in it and bake on a baking sheet in the oven for 30 minutes, periodically moistening the foil with water.
3. Cut the lemon into thin circles, separate the rosemary leaves from the branches and (if desired) lightly pound in a mortar.
Place the finished fish on a dish, garnish with lemon slices, rosemary leaves, parsley and serve.
Cooking time: 1 hour.
Calories: 40 kcal.
400 g trout, 150 g shrimp, 100 g asparagus, 100 g cherry tomatoes, 1 lemon, 50 ml lemon juice, 15 ml olive oil, spices, garlic, ground black pepper and salt to taste.
Cooking method:
1. Cut the trout into small pieces, brush with a mixture of olive oil, black pepper and spices, salt, sprinkle with a small amount of lemon juice and leave for 1-1.5 hours.
2. Place the marinated pieces of fish in a frying pan close to each other, sprinkle with lemon juice, cover with foil and place in the oven preheated to 200°C for 15 minutes.
3. 5 minutes before readiness, add pre-peeled shrimp, garlic cloves, sliced ââlemon, cherry tomatoes and asparagus.
Cooking time: 2 hours.
Calories: 102 kcal.
The recipes for delicious, dietary, low-calorie vegetable dishes presented on this page will help diversify your menu without compromising your figure.
200 g zucchini, 200 g eggplant, 100 g sweet pepper, 50 g canned champignons, 50 g lemon, 70 ml olive oil 30 g honey Basil, dill, cilantro and parsley, ground black pepper and salt to taste.
Cooking method:
1. Cut sweet peppers into medium-sized pieces, eggplants and zucchini into fairly thick slices.
2. Combine honey, olive oil (25 ml) and squeezed lemon juice. Dip the eggplants and zucchini into the prepared marinade and leave for 2 hours, then place on the grill pan and bake on both sides.
3. Prepare a sauce from the remaining olive oil, basil, dill, cilantro, parsley, ground black pepper and salt by blending everything in a blender.
4. Place zucchini mugs on the eggplant mugs, place pieces of sweet pepper and mushrooms on top.
Serve the prepared vegetables with a sauce of olive oil and herbs.
Cooking time: 2.5 hours.
Calories: 115 kcal.
200 g chickpeas, 300 g carrots, 300 g celery stalks, 50 g tahini, 75 ml lemon juice, 80 ml olive oil, 3 cloves garlic, 10 g ground red pepper (optional), salt to taste.
Cooking method:
1. Immerse the chickpeas in water overnight. Drain it in the morning. Pour the chickpeas into a saucepan, add 0.5 liters of water, put on fire and bring to a boil. Then simmer over low heat until the beans soften (about 30 minutes), then drain the water.
2. Chop the garlic, combine with beans, add tahini, lemon juice, olive oil, salt, add a little water and mix with a blender until the consistency of a thin puree.
3. Place the finished hummus in a transparent container and sprinkle with red ground pepper.
Peel fresh celery stalks and carrots and serve with hummus.
Cooking time: 45 min.
Calories: 135 kcal.
400 g savoy cabbage leaves, 300 g shrimp, 300 g onions, 200 g rice, 100 g tomato, 100 g sweet pepper, 75 g carrots, 50 ml olive oil, ground nutmeg, black pepper, aromatic herbs and salt to taste .
Cooking method:
1. Place cabbage leaves in boiling salted water for 2 minutes. Boil the rice.
2. Peel the shrimp. Finely chop the tomato, onion, bell pepper and carrot and lightly fry in a frying pan in olive oil (30 ml).
3. Combine vegetables, rice and shrimp, add spices, aromatic herbs and salt. Place the filling on cabbage leaves, wrap, place in a frying pan with heated oil (20 ml), pour over the liquid remaining after frying the vegetables, mix it with a small amount of water, cover with a lid and simmer for 15 minutes.
Cooking time: 1,5 hour.
Calories: 145 kcal.
Below are recipes for low-calorie weight loss dishes such as soups.
100 g potatoes, 100 g tomatoes, 75 g carrots, 15 ml olive oil, 100 g wheat bread, 40 g sour cream 15% fat, parsley, ground black pepper and salt to taste.
Cooking method:
1. Chop the prepared vegetables, place them in boiling salted water, reduce the heat and bring to readiness under the lid.
2. Place the boiled vegetables in a blender bowl, pour in olive oil, a little broth, add pepper and salt and grind until smooth.
3. Cut the bread into slices and lightly fry on both sides in a dry grill pan.
Pour the finished soup into portioned bowls, put a little sour cream in each, sprinkle with chopped parsley and serve with croutons.
Cooking time: 40 min.
Calories: 130 kcal.
2.5 l vegetable broth, 200 g potatoes, 100 g white cabbage, 100 g tomatoes, 100 g sweet peppers, 100 g onions, 75 g carrots, 50 g tomato paste, 40 g rice, 20 ml sunflower oil, 40 g sour cream 15% fat Dill and parsley, ground black pepper and salt to taste.
Cooking method:
1. Finely chop the prepared potatoes, tomatoes and onions. Grate the carrots or chop them using a blender.
2. Place the potatoes in the broth brought to a boil. Rinse the rice well and cook along with the potatoes. Lightly fry the carrots, tomatoes and onions in a frying pan along with tomato paste in sunflower oil and also place in the pan.
3. Finely chop the cabbage and bell peppers, having previously cleared them of seeds, and add them to the broth, then add salt and pepper and bring the dish to readiness.
Pour the soup into bowls, add a little sour cream to each bowl and sprinkle with chopped herbs.
Cooking time: 40 min.
Calories: 25 kcal.
300 g carrots, 100 g onions, 800 ml water, 20 ml sunflower oil, 1 clove garlic, 40 g sour cream 15% fat, dill, ground black pepper and salt to taste.
Cooking method:
1. Cut the carrots into circles, finely chop the onion. Pour oil into a heated pan, add black pepper, salt and keep on fire for about 30 seconds.
2. Place the carrots in the pan, after 3 minutes add the onion and fry for another 1 minute. Then add water, stir, bring to a boil and cook covered over low heat until the carrots soften.
3. Grind the vegetables along with the broth in a blender until a homogeneous mass is formed (not very thick).
4. Finely chop the dill and garlic and mix with the puree.
Pour the hot soup into bowls and put a little sour cream in each bowl.
Cooking time: 30 min.
Calories: 35 kcal.
400 g sweet potato, 250 g cauliflower, 30 ml olive oil, 30 g butter, 1.5 l vegetable broth, 3 cloves garlic, leek (white part of the shoot), parsley, cumin, chopped saffron, Bay leaf, ground black pepper and salt to taste.
Cooking method:
Melt 1.15 g of butter in a saucepan and keep on fire until it turns beige. Add 10 ml olive oil and stir. Disassemble the cauliflower into florets, place in a saucepan and fry until golden brown, then remove with a slotted spoon and place in a separate bowl.
2. Wash the pan and melt the remaining butter in it. Add cumin and heat again over low heat.
3. Cut the leek into rings, chop the garlic cloves, put in a saucepan, pour in olive oil, stir and simmer until the onion softens.
4. Peel the sweet potato, cut into medium-sized pieces, put in a saucepan, add cauliflower, onion, saffron, bay leaf, pour in the broth and stir, and after boiling, cook until the tubers are soft.
Season the finished soup with pepper, salt and garnish with parsley.
Cooking time: 30 min.
Calories: 50 kcal.
400 g Brussels sprouts, 200 g potatoes, 150 g carrots, 100 g processed cheese, 150 ml 20% fat cream, 700 ml water, black peppercorns, bay leaf, a mixture of peppers and salt to taste.
Cooking method:
1. Cut potatoes into medium-sized slices, carrots into slices. Place them together with Brussels sprouts in boiling salted water, add black peppercorns placed in a gauze bag, bay leaf, cover and cook for about 25 minutes (until the potatoes and cabbage are softened).
2. Place the processed cheese in freezer, and then grate on a coarse grater.
3. Pour the cheese into the broth with the prepared vegetables, stir, add cream, bring to a boil and remove from heat.
4. Add a mixture of peppers to the soup, pour into bowls and serve.
Carefully remove the gauze bag with pepper from the pan.
Cooking time: 40 min.
Calories: 55 kcal.
300 ml milk 2.5% fat, 100 g celery stalks with leaves, 450 ml vegetable broth, 25 g butter, 40 g wheat flour, 75 g onions, 20 ml sesame oil, leeks, thyme, seeds sesame seeds, ground black pepper and salt to taste.
Cooking method:
1. Cut the celery stalks into thin slices along with the leaves, chop the onions and leeks.
2. Heat sesame oil and butter in a saucepan. Add the prepared ingredients, sesame seeds and simmer over low heat for about 10 minutes, then add flour and fry for another 2 minutes.
3. Pour in milk, vegetable broth, stir and cook over low heat for 30 minutes, then add pepper and salt.
4. Cool the soup slightly, use a blender to grind to the consistency of a thin puree and bring to a boil again.
Pour the finished soup into a glass soup bowl, sprinkle with chopped thyme and serve.
Cooking time: 50 min.
Calories: 70 kcal.
300 ml chicken broth, 750 g white cabbage, 200 g tomatoes 75 g onions 150 g carrots 1 clove garlic 5 black peppercorns, 100 g sour cream 20% fat, 200 g wheat bread, 20 ml olive oil, parsley, salt taste.
Cooking method:
1. Chop the cabbage, cut the tomatoes, onions and carrots into slices. Grind the garlic with salt. Place black peppercorns in a gauze bag.
2. Place tomatoes, onions and spices in a saucepan with broth, add salt, add olive oil, stir, bring to a boil and keep covered for 15 minutes.
3. Add carrots, cabbage and cook until the vegetables soften, then carefully remove the bag of black pepper. Cut the bread into slices and dry in the oven.
Pour the finished soup into bowls, add a little sour cream to each, garnish with parsley sprigs and serve with crackers.
Cooking time: 1 hour.
Calories: 70 kcal.
Eggs in the diet are a very controversial topic among healthy eating advocates. We bring to your attention a recipe for preparing a low-calorie egg dish.
300 g red and yellow sweet peppers, 2 eggs, 30 ml milk, 10 g butter, 20 g basil leaves, parsley and salt to taste.
Cooking method:
1. Cut the sweet pepper into cubes, after removing the seeds, and lightly fry in melted water. butter on low heat. Coarsely chop the parsley.
2. Mix eggs, milk and salt, pour into the frying pan in which the peppers were fried, and bake until thickened.
3. Place sweet peppers and herbs in the center of the omelette, fold one edge, covering the filling, and cook until done.
Garnish the omelette with basil leaves and serve.
Cooking time: 30 min.
Calories: 47 kcal.
There are as many recipes for low-calorie meat dishes as there are recipes for vegetable dishes. The main thing is that the meat used in low-calorie dishes for weight loss is lean.
500 g zucchini, 250 g beef (lean), 200 g tomatoes, 100 g sweet peppers, 75 g onions, 75 g carrots, 30 ml olive oil, 3 cloves garlic, dill, cherries (pitted), spices, black ground pepper and salt to taste.
Cooking method:
1. Meat, carrots, 2 cloves of garlic and one tomato through a meat grinder. Combine the prepared ingredients with cherries, spices, salt, pepper and mix.
2. Cut the zucchini lengthwise. Remove the core with a spoon. Salt the âboatsâ and grate with chopped garlic.
3. Fill the zucchini halves with minced meat, place on a greased baking sheet (5 ml), place in the oven and bake at 200° C for 20 minutes. Chop the sweet pepper, onion and second tomato, place in a frying pan with olive oil (25 ml), salt and pepper and fry.
4. Remove the zucchini, place a pile of fried vegetables on them and keep in the oven for another 10 minutes.
Garnish the finished zucchini with the remaining dill and serve.
Cooking time: 45 min.
Calories: 70kcal.
300 g pork (lean), 100 g cherry tomatoes, 50 g zucchini, 50 g eggplant, 30 ml olive oil, 30 g dill and parsley, 10 ml lemon juice, 2 cloves garlic, bay leaf, ginger and salt to taste.
Cooking method:
1. Pass the garlic through a garlic press, add bay leaf, ginger, pour in 15 ml of olive oil and mix well. Dip the meat in the resulting marinade for 2 hours, and then bake on the grill, turning occasionally.
2. Cut the eggplant and zucchini into circles, place on the grill, add salt and bake on both sides.
3. Chop the dill and parsley, add lemon juice, the remaining olive oil and mix thoroughly.
Place the prepared vegetables and meat on a dish, garnish with cherry tomatoes, pour over the sauce and serve.
Cooking time: 2.5 hours.
Calories: 140kcal.
500 g beef (lean), 1 kg white cabbage, 100 g tomato, 100 g onions, 50 ml olive oil, spices, green onions, pods hot pepper, ground black pepper and salt to taste
Cooking method:
1. Separate the cabbage into individual leaves, pour boiling water over it, cut off the thick parts and lightly beat them. Pass the meat through a meat grinder along with onion and tomato, add salt and pepper, mix and fry in a frying pan in a small amount of olive oil.
2. Place the finished filling on cabbage leaves and wrap.
3. To prepare the sauce, pour a little water into the frying pan in which the meat and vegetables were fried, bring to a boil, add salt, add spices and stir, pour in the remaining oil, place the cabbage rolls in the frying pan and simmer for 40 minutes.
Decorate the finished cabbage rolls green onions and hot pepper pods and serve.
Cooking time: 1,5 hour.
Calories: 145 kcal.
14 sausages, 500 g brown cabbage, 300 g potatoes, 150 g onions, 130 g eggplant, 60 g bacon, 25 g butter, parsley and rosemary, ground black pepper and salt to taste.
Cooking method:
1. Chop the cabbage leaves into small pieces. Cut the potatoes into cubes.
2. Mince onions and eggplants, add cabbage, potatoes, chopped parsley, salt and pepper and mix.
3. Grease ceramic pots with butter, fill them with vegetables and sausages, add pieces of bacon and simmer in the oven at 200° C until cooked.
Garnish the finished dish with a sprig of rosemary.
Cooking time: 45 min.
Calories: 105 kcal.
700 g pork (lean), 150 g onions, 100 g tomato, 100 g cucumber, 100 g canned green peas, 20 g lemon juice, 40 g mustard, 40 ml olive oil, 25 g butter, dill, ground black pepper and salt to taste.
Cooking method:
1. Cut the meat across the grain into pieces about 1 cm thick and beat on both sides. Combine mustard, pepper, lemon juice, 20 ml olive oil and melted butter. Generously coat each piece of chop and leave for 40 minutes.
2. Cut the onion into rings, chop the dill.
3. Place the pieces of meat in a frying pan and fry in the remaining olive oil over medium heat on both sides until golden brown.
Sprinkle the finished chops with dill and garnish with green peas, onions and slices of tomato and cucumber.
Cooking time: 1 hour.
Calories: 160 kcal.
300 g chicken fillet, 150 g sweet pepper, 100 g rice, 75 g onions, 70 g green pea pods, 40 ml sunflower oil, curry, ground black pepper and salt to taste.
Cooking method:
1. Chop the sweet pepper into small pieces, cut the onion into thin half rings, then fry in a frying pan in oil until golden brown.
2. Rinse the rice thoroughly, add to boiling salted water and boil. Then place bell peppers and pea pods in a frying pan with onions, add salt and pepper, stir and simmer for 5-6 minutes.
3. Cut the prepared fillet into pieces, rub with salt, sprinkle with curry and fry in oil for 20 minutes over medium heat.
Place the finished fillet on a plate, garnish the edges with rice, and top with stewed vegetables.
Cooking time: 40 min.
Calories: 200kcal.
Delicious low-calorie dishes are not just steamed vegetables or lean fish. Below you can find recipes for delicious low-calorie dishes made from fruits with added sugar (powdered sugar).
500 g low-fat cottage cheese, 200 g sour cream 20% fat, 2 eggs, 100 g butter, 200 g apples, 30 g sugar, 50 ml water, 85 g powdered sugar, vanilla sugar, bananas, kiwi to taste.
Cooking method:
1. Rub the cottage cheese through a sieve. Melt butter, add cottage cheese, sour cream and eggs. Cook the resulting mass over low heat for 7 minutes, avoiding burning, then cool. Next, add powdered sugar and vanilla sugar.
2. Moisten the glass with water, place a napkin inside, put the curd mass in it, fold the edges of the napkin, place a plate for whey under the bottom and keep under pressure in the cold for 12 hours.
3. Chop the apples, put them in a saucepan, add water and cook for 10 minutes, then chop them with a blender, add sugar and bring to a boil.
Remove the finished curd mass from the mold, place on a dish, pour over applesauce and garnish with sliced ââbananas and kiwi.
Cooking time: 1,5 hour.
Calories: 160 kcal.
1 kg apples (large), 500 g low-fat cottage cheese, 2 eggs, 100 g raisins, sugar, chopped kernels walnuts, star anise, cinnamon sticks to taste.
Cooking method:
1. Cut off the top of each apple, remove the core, and then scoop out some of the pulp using a teaspoon.
2. Pass the cottage cheese through a meat grinder twice. Add raisins, extracted apple pulp, eggs, sugar, walnut kernels and mix everything well.
3. Place the resulting filling into the cavities in the apples and bake in the oven, preheated to 150-170° C.
Decorate the finished dessert with anise stars, cinnamon sticks and walnut kernels.
Cooking time: 30 min.
Calories: 85 kcal.
260 g fresh plums and peaches, 20 g potato starch, 30 g sugar, 50 ml cream, fresh leaves mint to taste.
Like many other nuts, the fruits of Juglans regia ( walnut) found wide application both in cooking and in medicine. Of course, due to the high calorie content...
Recently, a group of Israeli scientists conducted an interesting study. They interviewed several thousand men whose wives and girlfriends were on diets. The research results left no doubt that the vast majority of men find it very difficult. Why?
More than 70% of representatives of the stronger sex living in an official or civil marriage noted that as soon as a woman makes a decision on a diet, she not only limits her partnerâs diet, which negatively affects his condition, and not only psychological , but also physical.
About 50% of men said that during the âdiet periodâ the character of a representative of the fair sex sharply and severely deteriorates. Such a woman becomes nervous and irritable, she is prone to strong negative emotions, often scandals with relatives and âtakes out angerâ on close people, primarily on a man.
Approximately 37% of the stronger sex experience severe psychological discomfort when communicating with. They noted that such women are so focused on the process of losing weight that they simply âstop noticing the rest of the world,â talking only about diets, losing pounds, caloric content of foods, and so on.
About 28% of the stronger sex assure that during a diet, a woman feels very unhappy, which affects her quality of life in general. Such men prefer to see their girlfriends, perhaps not similar to the ideal 90-60-90, but happy, satisfied with life and ready to enjoy it, together with loving men.
The development of science and technology, fortunately, allows us not to suffer from hunger, but simply to take into account the properties of products. Remember about calories? About the amount of carbohydrates? You need to know which foods are the âlightestâ and eat them as often and as much as possible. That's the whole secret!
We have compiled a list of delicious and healthy products, 100 grams of which contain only from zero to 70 kcal. You can:
Use âlightâ ingredients in your favorite dishes,
Take fruits and vegetables with you as a snack,
Replace meat dishes vegetable,
Experiment, come up with new ones original combinations and tastes,
Do not forget that even those dishes that are prepared from low-calorie ingredients.
0â20 kcal
Water, watercress, lettuce, cucumbers, white radishes and tomatoes. It really doesn't contain any calories. But it helps keep the skin elastic and helps fight hunger pangs between meals. After all, thirst is often mistaken for the desire to eat. Train yourself to drink one and a half to two liters of clean water a day.
20â30 kcal
Lemon, green and red bell peppers, celery, corn lettuce, broccoli, coriander, spinach, cabbage, eggplant, asparagus, cauliflower, pumpkin, champignons, lingonberries. Eggplants are not as popular in our cuisine as cabbage. And in vain - one serving of these vegetables, stewed without fat, contains only about 35 kcal and fills you up quite well. In some recipes, eggplant can even replace meat.
30â40 kcal
Grapefruits, limes, watermelon, green beans, onions, green onions, strawberries, pomelo, peaches, cantaloupe, zucchini, radishes, radishes, low-fat sour milk. Grapefruits are one of the best low-calorie snacks. contains no more than 40 kcal and is rich in vitamin C. Try adding grapefruit to a salad of leafy vegetables - it can replace salt. However, remember: grapefruits should be eaten with caution by those taking medications. This fruit can change the behavior of pharmaceutical drugs.
40â50 kcal
Carrots, celery root, celery stem, beets, blackberries, kohlrabi cabbage, gooseberries, nectarines, pineapple, cranberries, plums, oranges, apples, apricots, feijoa, low-fat kefir, skim milk. - not only a tasty snack that replaces chips, but also a real âlifesaverâ for those who have stopped smoking. One large stalk of celery contains only ten kcal.
50-60 kcal
Cherries, raspberries, red currants, blueberries, pears, potatoes in skin. Cherries contain the bioflavonoid quercentin, which helps fight cancer. This berry can be bought fresh or frozen all year round and add to salads, dairy products or cereals. 60â70 kcal Kiwi, leek, blackcurrant, cherry, beans, grapes, pomegranate, mango. Onions and beans are the best ingredients for making low-calorie vegetable soups. By the way, a serving of minestrone, beloved by Italians, contains only 14 kcal. Of course, before there is cheese or croutons on the plate.
There is a huge amount of healthy food with a calorie content from zero to 70 kcal. Most of the products listed here are available year-round, go well together, and â we talk about it every day! We are looking forward to your recipes for low-calorie dishes in the special section âFood for a flat stomach.â Good luck!
The article was prepared using materials from takzdorovo.ru.
This article, about what low-calorie recipes can be prepared for weight loss, what you can eat without harm while on (another, ...) diet, was prepared by my wife. I just made some technical adjustments and here it is at your service. Do not judge strictly.
Maintaining your figure is not an easy task, but no matter how much you want to get the perfect silhouette, going to extremes and becoming addicted to total starvation is completely unacceptable. It is much more reasonable to adjust the diet so that the food becomes light and low-calorie, is digested easier and faster, and gives vital energy and a long-lasting feeling of satiety. For your attention - a selection of delicious and healthy dietary dishes for every day of the week.
1. Rinse and dry thin turkey slices. Beat it with a hammer without applying much force.
2. Mix lemon juice and a tablespoon of honey; add salt and pepper lightly. Immerse the chops in the resulting marinade.
3. Now take care of the vegetables: peel the onion and chop into thin half rings, wash the pepper, remove the seeds and chop finely, cut the washed cucumber into slices.
4. Rinse the romaine leaves. Dry on a napkin, then tear into small pieces.
5. Assemble a side dish of prepared vegetables and herbs (add some boiled potatoes if desired). Season with a sauce of yogurt, honey, fresh lime juice, vegetable oil and spicy curry spice.
6. Fry the turkey in butter - 7-8 minutes on each side. When served, the dietary chops will be accompanied by a salad.
1. Peel the citrus from the skin. Separate into separate slices, remove the bitter white films and chop the juicy pulp into medium slices.
2. Peel the carrots as well. Crumble into strips using a large-hole grater and add to the salad bowl with the orange.
3. Combine grain mustard, vinegar, olive oil and soy sauce. Season the fruit and vegetable snack and scatter chopped pumpkin seeds on top.
Low-calorie recipes for this dish, in terms of taste, are in no way inferior to classic options preparations, . We just take other products.
1. Combine low-fat cottage cheese, 5-6 tablespoons of corn flour and one egg. Add salt and season to taste.
2. Knead into soft dough. Gently roll out or simply stretch with your hands; Place in a pan lined with baking paper.
3. Apply a layer of tomato paste. After that, move on to the filling: add mashed tuna, pepper slices mixed with cucumber slices. Scatter thin half rings of onion and cut olives, and sprinkle grated cheese on top.
4. Place the pizza in the hot oven. Bake for about a quarter of an hour at 200-220 degrees.
1. Peel and chop the carrots on a fine grater.
2. Add low-fat cottage cheese, beat in one egg and lightly add salt. You can put any greens of your choice.
3. Stir the minced meat thoroughly. Form into medium sized patties.
4. Line the pan with parchment. Place the carrot products and place in a preheated oven for about half an hour ( optimal mode heating â 180 degrees). The day before serving, tender cutlets can be flavored with fresh sour cream.
If you are not such a fan of carrots, take a look at this article, it contains low-calorie recipes from different products. Everything is very delicious.
1. Boil the eggs. Meanwhile, finely chop the herring fillet; Peel the onion âturnipâ and chop into cubes.
2. Grind the herring, onion and boiled eggs in a meat grinder (it is acceptable to use a blender). The apple can be ground with the rest of the ingredients, or you can grate it separately on a fine grater - whichever you prefer.
3. If necessary, mincemeat is additionally salted and peppered. It is recommended to keep the fish pate in the refrigerator before serving.
4. You can make sandwiches; naturally, the base (bread) should also be low-calorie.
I have low-calorie recipes in one of my articles (go ahead and get acquainted). This option is very tasty. We recommend!
1. Chop the boiled beets on a coarse grater.
2. Wash, dry and finely chop the green onions. Mix with vinegar, chopped dill and olive oil.
3. Place seaweed on the bottom of the salad bowl. Spread the beets on top of the kelp, the next layers are green peas and halves of quail eggs.
4. Pour the sauce over the dish. Finish by scattering the pine nuts; If desired, you can use sesame or flax seeds instead.
1. Remove broccoli from freezer. Let thaw, then drain off excess liquid.
2. Cut the fish into medium slices. Combine with cabbage, add salt and season to your taste (spice options include rosemary, basil, or thyme, for example).
3. Place the mixture in a heat-resistant form (the sides and bottom must first be oiled).
4. In a separate bowl, combine grated cheese, low-fat milk, raw eggs and flour, lightly pepper and add salt.
5. Fill in the contents of the form. Place the dish in the oven and bake for approximately forty minutes. The appropriate mode is 180 degrees.
It is possible to prepare such low-calorie recipes for dishes and it will be tasty, healthy, and most importantly, you will be full and mentally ready to continue working on yourself again.
Next, if you are serious and planning to lose a few extra pounds, then be sure to check out what foods are recommended to eat to speed up your weight loss process. Of course, first of all, avoid heavy, fatty foods and all kinds of fast foods. In addition, it wonât be enough to simply starve or follow low-calorie diets; the foods you eat need to help burn fat and remove excess fat from the body.
Well, the following five food products will help you on your way to achieving your goal - an ideal figure!
It is known for its warming properties, which helps with digestion. In addition, it accelerates the burning of fatty tissue and effectively eliminates the amount of toxins that have appeared in the body. It is best to use fresh ginger and add it to your food and dishes.
This fruit reduces fat absorption. But it is not suitable for people who have digestive problems and are too high level cholesterol. You can eat grapefruit both raw and in the form of freshly squeezed juice. In addition, it will be a source of many vitamins necessary in the process of losing weight.
Instead of a portion pork meat eat salmon fillet. Salmon contains very important for our body nutrients. First of all, it is protein, fatty acid omega, as well as vitamin D. This fish significantly accelerates the process of losing weight. It is recommended to consume it during lunch.
Some of us decide on the so-called apple diet. However, it is enough to eat this fruit, for example, before lunch. It will help you eat half your lunch portion. In addition, apples are a source of vitamins, fiber and substances that cleanse the body of toxins.
Alcohol is not an ally of weight. However, things are completely different if we're talking about about dry red wine. You can combine business with pleasure and allow yourself a glass of wine with lunch to speed up your metabolism.
Enjoy your meal! We will be glad if the low-calorie recipes presented here and five healthy foods that can be beneficially eaten on a diet will be, so to speak, to your taste and benefit. And donât let your desire to always be in shape turn into âhard labor.â Moderation is good in everything and perhaps not everything is so bad with you and your body and chasing fashion is not worth it at all. You are already as beautiful as life.
Good luck to everyone and all the best!
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