Diet Food - 20 Slimming Recipes

Dietary food is a healthy food that is most suitable for providing all human needs, taking into account the characteristics of his body. Creating such a menu on your own is quite difficult, so you should use the recommendations of nutritionists.

Diet food for a week for weight loss

Most people give up diet for many reasons.

The most common ones are:

• High cost. It may be that natural products are not cheap, but much more is spent on medicines and useless dishes offered at fast food establishments.
• Complexity. In fact, everything ingenious is simple. You don’t need to be a qualified chef to cook delicious diet meals.

Also, many people believe that proper nutrition is a tasteless and fresh meal that should be consumed only in case of excess weight or the presence of any disease. But this is fundamentally wrong judgment. Dietary meals can be very tasty and varied.

Dietary nutrition for weight loss.

Sample menu:

Monday.

• Breakfast: a portion of oatmeal, banana.
• Second breakfast: carrot salad.
• Lunch: buckwheat soup, steamed cutlet with vegetables.
• Snack: 100 g of fruit salad.
• Dinner: vegetable stew with chicken breast.

Tuesday.

• Breakfast: portion of cottage cheese, banana.
• Snack: yogurt, halves of grapefruit.
• Lunch: broth, steamed fish.
• Snack: a slice of cheese with brown bread.
• Dinner: baked omelet with vegetables.

Wednesday.

• Breakfast: a serving of oatmeal with sliced ​​apples.
• Snack: seaweed salad.
• Lunch: vegetable soup, green peas.
• Snack: milk smoothie.
• Dinner: cottage cheese casserole with prunes.

Thursday.

• Breakfast: a portion of oatmeal, an apple.
• Snack: boiled egg with a slice of meat.
• Lunch: vegetable puree soup.
• Snack: a slice of cheese, tomato.
• Dinner: stewed vegetables with chicken.

Friday.

• Breakfast: boiled egg, cucumber and pepper salad.
• Lunch: carrot and apple salad.
• Lunch: soup with meatballs, a slice of bread with bran.
• Snack: a glass of orange juice.
• Dinner: steamed vegetables with fish patties.

Saturday.

• Breakfast: a serving of brown rice, an apple.
• Lunch: a glass of kefir.
• Lunch: buckwheat with boiled beef, a portion of salad.
• Snack: curd smoothie.
• Dinner: steamed fish, asparagus.

Sunday.

• Breakfast: oatmeal, grapefruit.
• Snack: walnuts, apple.
• Lunch: steak baked in the oven, a little brown rice.
• Snack: a handful of berries and a little cottage cheese.
• Dinner: scrambled eggs with herbs.

But do not forget about rational physical activity. Without them, losing weight will be ineffective.

Only in combination with them, dietary nutrition will help get rid of extra pounds.

Every day easy low-calorie recipes

When choosing dishes for diet food, you need to consider such tips:

• Vegetables and fruits must be consumed daily. They maintain a balance of vitamins in the body and contain a lot of fiber, which ensures the normal functioning of the digestive tract.
• It is advisable to eat fish at least 2 times a week. It is a rich source of omega-3 acids.
• Animal fats are recommended to be replaced with vegetable fats.
• It’s better to plan the menu immediately for a week, purchasing products in advance.
• Be sure to adhere to the drinking regimen. It is better to drink plain water rather than juices and carbonated drinks.

Low-calorie dishes are boiled, steamed or baked. Frying foods is not recommended, as this increases the number of calories and harms the digestive system.

Also, do not take long breaks between meals. It’s better to eat more often, but little by little. It is strictly forbidden to starve, as this complicates the process of splitting fats.

About 30% of the daily diet should be allocated for the first breakfast, 10% for the second, 40% for lunch and 20% for dinner. In this case, the last meal should be no later than 3 hours before bedtime.

Light dishes, of course, include vegetable and fruit salads, diet soups, various snacks from healthy products. Many of these recipes can be found in various cookbooks, on the websites and blogs of famous chefs.

Healthy breakfast items

Breakfast should be nutritious so that a person receives the necessary amount of energy in the morning.

The list of healthy breakfast dishes includes well-known products:

• Oatmeal. This is exactly the product that has high energy value, has in its composition many essential amino acids, vitamins and dietary fiber. Therefore, the best breakfast dish is not to be found. It is advisable to cook oatmeal in the water, adding a little honey and fruit or berries to taste.
• Cottage cheese. This dietary product is rich in proteins and beneficial amino acids. You can add sour cream, herbs and cucumbers or honey, berries or dried fruits to the cottage cheese, depending on the taste preferences of each.
• The eggs. They are also recommended for use in the morning, as they are almost completely absorbed by the body and saturate it with energy. They can be eaten boiled or in the form of an omelet. You can complement this meal with fresh vegetables.
• Fig. Of course, brown rice is best eaten; it is much healthier than usual. Porridge from this cereal contains a lot of fiber and complex carbohydrates. You can complement the dish with cauliflower or broccoli.

For breakfast, you can also make healthy meat and fish dishes. But these options are for everybody, since not everyone has the desire in the morning to spend time preparing meat and fish dishes.

What to cook for the first

For the first you can cook such dishes:

• Rice soup with turkey. Turkey meat - tasty, healthy and low-calorie meat. For soup, you need about 500 g of meat. Boil it, then add potatoes, carrots and rice.Optionally, add chopped tomatoes or tomato paste. Season to taste.
• Zucchini soup puree. In the zucchini season, housewives often do not know where to use these vegetables. They make a very tasty and low-calorie soup. For 300 g of fruit, you need to take 1 liter of chicken stock, a little onion, garlic, cream, vegetable oil and salt. All you need to boil, beat with a blender and season with cream.

In order for lunch to benefit, it is advisable to follow simple rules.

1. Firstly, you should always have lunch at the same time. This has a good effect on the digestive tract.
2. Secondly, it is desirable to add a large amount of fresh herbs to all soups, broths and borscht.
3. Thirdly, during cooking, you should abandon frying foods.
4. Fourthly, it is always better to cook food only once.

Second courses

In the preparation of second courses, you can let your imagination run wild.

What can not be cooked from affordable and simple products:

• Vegetable stew. Such dishes are easiest to cook in season. For stew you will need zucchini, eggplant, peppers, tomatoes, onions, carrots. All vegetables must be cut and stewed until cooked. Season with vegetable oil, salt and sprinkle with herbs.
• Rice with meat in a pot. 400 g of veal cut into cubes and simmer. Chop cabbage, peppers, mushrooms and cook in the same way. Boil 100 g of rice until half cooked, mix with vegetables and meat, fill the pots. Bring to readiness.
• Boiled Cauliflower. First you should cook the cabbage for a couple. Then mix a glass of cream with chopped dill, add salt and simmer for 20 minutes. Pour the ready-made cabbage in a creamy sauce.

You can also cook useful side dishes of buckwheat, barley, millet.

Low-calorie salads and snacks

In the preparation of salads, special attention should be paid to dressing.

Healthy eating is highly discouraged by popular mayonnaise; it is recommended to replace it with olive oil, sour cream, lemon juice or apple cider vinegar.

Salads can be prepared from any available products:

• Boiled cauliflower, boiled eggs, lemon juice, a little sour cream, green onions, salt and pepper. Grind, mix and season the ingredients.
• Boiled chicken, hard cheese, apple, orange, unsweetened yogurt, green onions. Cut the ingredients, season, add salt.
• Cucumbers, a bunch of fresh herbs, cinnamon, salt. Grind cucumbers and herbs, season with lemon juice.

From low-calorie snacks, one can distinguish the following:

• mushrooms stuffed with onions and cheese;
• baked tomatoes with eggs and grated cheese;
• canapes of herring and vegetables;
• pumpkin chips in the oven;
• feta cheese with basil.

Light Diet Desserts

It seems that low-calorie desserts do not exist. However, it is not.

Below you will learn about delicious sweets:

• Yogurt with oranges and mint. Mix Greek yogurt with honey, top with sliced ​​orange slices on top, garnish with mint leaves.
• Banana dessert Cut bananas lengthwise, top with ricotta cheese. Add chopped walnuts and cocoa. Sprinkle with cherry syrup.
• Smoothie from melon and kiwi. Grind selected fruits in a blender, add honey and lemon juice. At the end, add ice cubes and beat well. Pour into glasses.

It is interesting: ricotta - what is it?

You can also pamper yourself with dried fruits, fruit salads, seasoned yoghurts, baked apples, pears and quinces. Alternatively, you can prepare a curd dessert or berry jelly.

Desserts are better to eat in the morning rather than in the evening before going to bed. Also, do not regret them constantly, 2 to 3 times a week is enough.

Healthy dietary nutrition deserves the name "rational." Therefore, you can stick to it all your life, getting the necessary nutrients and nutrients in full and maintaining a healthy state of your own body.