Diet slimming dishes - 20 delicious recipes for every day

You can create a low-calorie menu in a variety of ways. Great for a diet are dishes baked in the oven, stewed in a slow cooker, steamed, fried in a dry pan without oil. The main secret of cooking diet foods for weight loss is not only in controlling the fat content of foods, but also in the proper balance of fats, proteins and carbohydrates.

Dietary slimming meals for every day with calories

When compiling a daily menu, it is best for dieters to pay attention to dishes baked in the oven or steamed. Both the one and the other heat treatment methods allow preserving the maximum amount of nutrients in the products used and only slightly increase their caloric value.

Oven recipes

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

Stuffed zucchini - 70 kcal

In a proper diet, meat must be present as a source of animal protein, iron, and potassium.

When choosing meat, give preference to one in which there is more protein, but less fat. The ideal option is a turkey, it has 22% protein.

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

For zucchini stuffed with meat, prepare in advance:

• 500 grams of young zucchini;
• 250 grams of lean beef;
• 200 grams of tomatoes;
• 100 grams of salad pepper;
• 75 grams of onions;
• 75 grams of carrots;
• dill;
• clove of garlic.

First, prepare the minced meat. Scroll meat, carrots, onions, tomatoes and garlic in a meat grinder. Salt, pepper and mix. Wash the zucchini and cut along, take out the seeds with a spoon. In the resulting “boats” put the minced meat and send the zucchini into the oven for 20 minutes at 200 degrees.

Lasagna with zucchini - 53 kcal

Another secret that will help to prepare delicious diet foods for weight loss is the usual, beloved recipes in which high-calorie ingredients can be replaced with more dietary counterparts. For example, prepare lasagna in which zucchini plays the role of pasta sheets.

For such lasagna, take:

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

Prepare lasagna light like this:

1. Cut the zucchini with a knife for peeling vegetables into thin long strips. Wash them in salted water and pat dry on a paper towel.
2. Finely chop the basil, mix with cottage cheese and a raw egg.
3. Smear a small baking dish with olive oil and lay out the first layer of zucchini leaves. On top of them, distribute a little curd filling, pour it with a small amount of sauce and lay pieces of Mozzarella.
4. Make 3 or 4 more of these layers (how many products are enough). In the end, sprinkle with lasagna Parmesan, grated, and bake the dish for half an hour at 180 degrees.

Dietary dishes in the multicooker

A faithful assistant to modern busy housewives is a crock-pot. Dishes in it you can cook the most diverse and, including diet.

Squids in sour cream - 87 kcal

Seafood is ideal for a diet table, as they have virtually no calories, but they are very tasty and healthy.

Squids are a great way to add protein to your diet.

Take:

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

Cook like this:

1. Peel the squid, cut into strips. Chop onion and dill.
2. Set the “Extinguishing” mode in the multicooker and darken the onion in vegetable oil until transparent.
3. Next, lay the squid in the onion and cook the products together for another 5 minutes. You do not need to simmer them for too long, otherwise the seafood will become “rubber”.
4. 2 minutes before the end of cooking, add sour cream in a bowl, salt it and sprinkle with dill. Mix everything and hold under a closed lid for a couple of minutes.

Serve squid with stewed rice or couscous.

Lazy cabbage rolls - 112 Kcal

You can cook ordinary cabbage rolls, but without the addition of sour cream and when using lean meat. And it will be a completely dietary dish. However, we will cook cabbage rolls quick, with chicken.

For them, take:

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

The cooking algorithm is almost primitive:

1. Grate the carrots, chop the onion finely.
2. Pour 2 tablespoons of vegetable oil into the multicooker bowl, warm and put the vegetables and minced meat in it. Stew them in the “Baking” mode for 15 minutes.
3. Add chopped cabbage, washed rice, spices and yogurt, fill everything with water so that it covers the products.
4. Put the "Extinguishing" mode and cook for 40 minutes.

Simple recipes on the stove

Be sure to include soups in your daily diet. Both traditional and mashed soups. These diet dishes are very tasty and, in addition, hearty, and beneficial for the digestive system.

To make low-calorie soups, do not cook in oil, do not cook thick and fat meat broth, and do not put a lot of potatoes or legumes.

Pumpkin Puree Soup - 65 Kcal

Ingredients:

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

Cooking like this:

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

In addition to soups on the stove, you can cook any hot slimming dishes by stewing in a saucepan or by quick frying in a wok. Such heat treatment avoids a large amount of fat in dishes.

Stewed fish - 110 kcal

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

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

Diet Slimming Breakfast

Breakfast of any person who wants to eat right should be full, proper, plentiful, but balanced.

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

Wheat and pumpkin porridge - 104 Kcal

Ingredients for three servings:

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

When everything is prepared, proceed:

1. Pumpkin needs to be peeled, cut into cubes and chopped with a blender until smooth. In a ladle or in a bowl of a multicooker it should be fried in butter. You can immediately put half the sugar in the pumpkin mass so that it is caramelized.
2. Then pour the washed millet into the bowl, pour in milk, water, put salt and the remaining sugar. Stir the ingredients and set to boil, setting the timer for 50 minutes. After this, let the porridge stand for another half hour on heating.

If sugar confuses you in the recipe, then replace it with a stevia sweetener or other sweetener. You can also take cane sugar.

Stuffed Omelet - 47 Kcal

To diversify dishes from eggs, prepare a non-banal and tasty omelet from:

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

Heat the butter in a frying pan and slightly dice the diced pepper in it. Mix eggs in a cup with milk and salt and pour to pepper. Chop greens and put in the middle of the omelet. Raise its edge with a spatula and wrap it to the center. Then do the same with the second edge and gently turn the omelette with the seam down. Fry for another minute.

Recipes for lunch for losing weight

At lunch, try to diversify your menu to the maximum. Cook fish, meat, poultry, offal. Do not forget about vegetables, cereals and legumes. Use root vegetables, but not only potatoes, although steamed or baked potatoes directly in the peel are a great option for a diet lunch.

Supplement your lunches with fresh salads, but do not take mayonnaise or fat sour cream as a dressing. Use high-quality olive or linseed oil, Greek yogurt, unsalted soy sauce, lemon juice, rice vinegar.

Steam Chicken Cutlets - 145 Kcal

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

On the smallest grater, rub onions, celery and cheese. Mix everything with minced meat, salt, season. Add eggs and form small meatballs. Cook them in a double boiler for 20 minutes. Serve steamed rice or vegetable salad.

Okroshka - 200 Kcal

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

For diet okroshka, take:

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

Cut all the ingredients into cubes, salt and fill with kefir. Serve with a spoonful of chopped greens.

Also an excellent option - okroshka in Turkish. For it, grate the cucumber, mix with chopped mint, basil, squeezed garlic and herbs.

What to cook for dinner for weight loss

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

Hummus - 166 Kcal

If you have never tried hummus - urgently fix it. This is not too high-calorie, but very tasty and healthy version of the snack, which can be an alternative to salad or even completely replace dinner.

For hummus, take:

• dry chickpeas 300 grams;
• 100 grams of sesame;
• half tsp zirs;
• lemon juice - 5 tablespoons;
• 3 cloves of garlic;
• olive oil;
• salt.

Make a snack like this:

1. Rinse the chickpeas and soak in water for 12 hours. Drain, pour fresh and cook for 2 hours.
2. In a dry frying pan, bake the zira grains and grind them in a coffee grinder.
3. In the same pan you need to fry the sesame seeds and chop them in the same way.
4. In a blender, mix the sesame powder, garlic, salt and olive oil until smooth. Add chickpeas and chop again.
5. By adding a decoction of chickpeas to the blender bowl, you can adjust the density of hummus. Also in the process of grinding the ingredients should be introduced lemon juice and oil.

Serve cooked chickpeas with julienne vegetables or diet bread.

Ratatouille - 90 Kcal

For oven-baked vegetable stew, take:

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

Cut all the vegetables except the tomatoes in circles.Grease the baking dish with vegetable oil and stack the vegetable washers one after another. Peel and chop the tomatoes, add salt, pepper, garlic and pour vegetables with this mass. Pour a little water on top, put a sprig of rosemary and bake the dish in the oven for an hour at a temperature of 180 degrees.

Lean diet meals for those who are losing weight

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

Onion Soup - 32 Kcal

For a variation of French soup, take:

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

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

Vegetable Spring Rolls - 172 Kcal

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

For them, take:

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

Cut the vegetables into strips, boil funchose with boiling water, and moisten sheets of rice paper with water and put on a towel to remove excess moisture. Mix the noodles with vegetables and butter, salt a little and lay on a piece of paper. Roll up the rolls and serve with soy sauce.

Dietary options for children

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

However, it is worth remembering that dietary options for adults are not suitable for children. They need more calories for growth and development.

Meat Souffle - 196 Kcal

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

Boiled beef needs to be chopped in a blender, mixed with eggs, cream and spices. Put the resulting mass in a baking dish and put in the oven. Bake at 180 degrees until tender.

Pea Soup - 56 Kcal

To make such a soup not only tasty, but also healthy, we cook it not with smoked meats, but with minced chicken.

Take:

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

Peas must first be soaked for 2 hours in cold water. Then transfer it to the pan, pour two liters of fresh cold water and cook until half cooked.

1. Grate the carrots. Chop the onion. Fry vegetables in butter.
2. Boil rice separately, also until half cooked and mix with minced meat. Salt and pepper, form meatballs.
3. Put them together with onions and carrots in a pot with peas and cook for another 15 minutes. At the end, add salt, pepper and serve to the table with chopped dill.

Low Calorie Salads

To make boring diet meals more interesting, add spices to them. Their varied tastes will make the food vibrant and interesting. In addition, spicy seasonings improve digestion and by themselves accelerate metabolism.

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

Spicy salad with vegetables and rice - 190 Kcal

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

Boil rice, preferably steamed. Finely chop all vegetables.Mix everything well and serve as a side dish or a separate dish.

Vegetable salad with eggs - 75 Kcal

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

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

Cottage Cheese Diet

Cottage cheese, especially low-fat, is an indispensable attribute of any diet menu. It is rich in protein, calcium and can be consumed both in the usual form with Greek yogurt or fruits, as well as in the form of a filling for desserts and pastries. You can also prepare dietary dishes from cottage cheese, adding greens, garlic and cheese to it. Spread a loaf of such cottage cheese and you will get the perfect breakfast.

Stuffed apples with cottage cheese and raisins - 85 Kcal

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

To prepare such a dessert, follow this algorithm:

1. In apples, cut off the top, remove partitions and seeds. Take a little pulp from the center with a spoon.
2. Cottage cheese should be wiped with a blender or through a sieve, mixed with raisins, eggs and sugar. You can rub the middle of the apple here, so as not to throw it away.
3. Put the resulting mass in the center of the apples and bake in the oven at 160 degrees 20 minutes.

Cottage Cheese Casserole - 95 Kcal

• one percent cottage cheese - 200 g;
• a spoonful of bran;
• a spoon of fat-free unsweetened yogurt;
• 1 egg
• 1 apple
• vanillin, cinnamon, sugar to taste.

Even a child can cook this dish. Mash the cottage cheese, mix with the rest of the ingredients, put in a baking dish and put in the oven (160 degrees) for 45 minutes.

In addition to properly cooked foods that are low in calories, you need to follow a number of recommendations for a complete diet. The main ones are not by much and better often, but in small portions. It is also very important to drink enough liquid - pure water, green tea with mint or a drop of honey. It is then that you will achieve the expected ease that all nutritionists endlessly talk about.