What can be cooked low-calorie. Recipes for low calorie meals with calories

03.12.2020 Biscuit

Thinking about how to make a slim figure, or just lose weight, it is not enough to increase physical activity, as in normal sports. It is necessary to adjust the diet, reduce the amount of high-calorie foods. It's not about starvation.

Using simple products, you can competently build your diet, cook a lot of dishes that are not loaded with calories, but at the same time tasty, varied, nutritious.

Competently arranged low-calorie dishes for weight loss from simple products will influence the achievement of the goal.

Competently arranged low-calorie slimming meals from simple products will affect the achievement of the goal, while not harming health.

It must be remembered that the use alcoholic beverages not welcome, because fluid retention occurs in the body and appetite increases.

Lowest calorie simple foods

The concept of "calories" defines energy in quantitative terms, which is delivered to the body through products. Fats contain the most calories, carbohydrates and proteins contain the least.

It is impossible to refuse fats at all, as this can adversely affect a person’s health, his appearance. The quality of the skin will deteriorate, the hair, nails, organs of the digestive system will suffer.

Vegetables and fruits are the lowest calorie foods

Fat-free foods are not necessarily low-calorie. Dishes for weight loss from simple products that are prepared, for example, based on milk containing a low percentage of fat content, will yield to food from ordinary milk by an insignificant indicator.

The lowest calorie foods are fruits and vegetables.. The latter cannot include those that contain a lot of sugar, for example, bananas or various grape varieties.

Plant foods retain their nutrients to the maximum if they are not processed. In addition to various vitamins, fiber is present in plant foods. It, in turn, helps the body to remove all toxins.

Exclusively eating plant foods can also harm the body, because other foods that are higher in calories contain useful substances that vegetables and fruits cannot provide.

Cereals, in themselves very high in calories, lose some of the calories after cooking. Legumes contain a lot of protein, so nutritionists forbid to completely exclude them, although they should not be consumed often either, because the level of calories in them is quite large.

We will voice several types of simple low-calorie foods that can help achieve the fastest weight loss effect:

Seaweed used in various dishes, with a large amount of iodine, magnesium, potassium, iron, zinc, a complex of vitamins, folic acid and other useful elements.
Fresh cucumbers are rich, among other things, in carotene, chlorophyll. They contain a lot of water.
All kinds of greens: varieties of onions, celery, lettuce, parsley.
Radish, among other things, it includes vitamins PP, B, C.
Asparagus contains carotene, alkaloids, chlorophyll and other trace elements.

The lowest calorie drinks

It is known that weight loss is achieved not only by the choice of dishes. How large quantity liquid will be included in any diet, the faster the result will be - the long-awaited weight loss.

Scientists have found that the correct calculation of the optimal amount of water should be carried out as follows: how many calories are taken, how much water you need to drink with the addition of another 0.5 liters to the resulting figure. For example, if you eat food for 1200 kcal, then you need to drink a little less than two liters.

Homemade lemonade is low calorie

Water breaks down fat, promotes the removal of processed products from the body, and accelerates metabolism. Without a doubt, water is the easiest low-calorie drink.

Taking water during the day, you need to remember some rules. 1 rule - you can not drink a lot of water before bedtime, because you can get puffiness.

Secondly, you can not drink while eating, because the food eaten is likely to be deposited in adipose tissue.

Thirdly, you can not drink before meals. Water dilutes stomach acid, which can lead to indigestion.

In addition to water, there are a number of drinks that will not harm the figure, and in some way even help you lose weight faster.

Coffee is a low calorie drink. A prerequisite is to use it in its pure form, then it will help remove excess fluid from the body.

Green tea has antioxidants with anti-inflammatory function.

Natural juices also carry few calories. The benefit is in freshly squeezed juices, without added sugar, and not in purchased packaged ones. The latter are more harmful than helpful.

The following of the listed drinks are also low in calories, but still to a greater extent than the ones listed above:

Lemonade without sugar. It means homemade lemonade own cooking. It contains water, lemon acid and the lemon itself, sugar can not be added.
Fruit drinks without sugar. Various berries and water are used in their manufacture.
Fat-free kefir. But this drink is not only possible to drink, but even desirable when losing weight, because it affects the cleansing of the body and improves digestion.

Recommended daily calories for weight loss

Each person is different in standard parameters, so it is impossible to name a universal figure that would suit everyone. For a woman, a limit of 1200 kcal is set, but this is the minimum value. Eating fewer calories will definitely harm the body.

But, to get the result, you need to calculate the number of calories for each person separately, taking into account the main parameters.

Stage 1 - calculation of the main exchange.

The following units of measurement are used for calculation: cm for height, kg for weight.
10*weight+6.25*height-5*age-161

According to this formula, we get a certain figure that shows the number of calories that a certain organism needs to maintain life.

Stage 2 - calculation of the total value of calorie consumption per day.

This value is calculated by multiplying by a coefficient that reflects a person's lifestyle.

For inactivity, it is 1.2; for small activity - 1.375; for the average - 1.55; for high - 1.725; for a very active lifestyle - 1.9.

The resulting value gives us an idea of how many calories we need to consume so that the initial weight does not change, but remains in the same value.

If you want to lose weight, then you just need to reduce the number of calories in foods, and, conversely, to gain weight, add calories to the dish.

In addition to this formula, there are a huge number of automated calculators on the Internet, where the calculation will take place online, you just need to enter your data in the required fields.

Nutritionists do not recommend sharply reducing the number of calories from the usual value., because the body will begin, for protective purposes, on the contrary, to put all food into fat. Calorie reduction should not be done abruptly, and It is better to start with a decrease of 20%.

Low calorie breakfast recipes

It is known that breakfast should fill you with energy as much as possible so that you have enough strength during the day. To become a slim figure, you need to eat low-calorie dishes for weight loss.

Foods to help you lose weight

When composing a diet for breakfast from simple products, you also need to carefully calculate so that a small amount of calories does not affect nutrition.

Below are simple breakfast recipes with highlighting the number of calories that contribute to weight loss.

Millet porridge in milk with pumpkin

94 kcal per 100 grams.

Products:

Milk - 750 ml;
Pumpkin - ½ kg;
Millet - 1 glass;
Sugar and salt to taste (recommended 1 and ½ tsp, respectively).

Milk is heated to a hot state, but not to a boil. Sliced pumpkin is placed in it and boiled for 13 minutes.

Millet is thoroughly washed and placed in a saucepan, seasoned with salt and sugar. Cook for 20 minutes. Thickened porridge "reaches" in the oven for 20 minutes.

Pepper omelette

79 kcal per 100 grams.

Ingredients:

Pepper (not bitter) - 2 pcs.;
4 eggs;
Milk - half a glass;
Salt, pepper, herbs - to taste.

Peppers are peeled, washed and cut into rings, the thickness should be about 1.5 cm. Eggs and milk should be beaten, with the addition of herbs and salt. The pepper is placed in a preheated pan, the whipped mixture is poured into the rings. Roast until done.

Hercules porridge with banana

92 kcal per 100 grams.

Ingredients:

Hercules flakes - 50 gr.;
Milk - half a liter;
Cinnamon - 1 teaspoon;
Salt - to taste;
Lemon - half a piece;
Bananas - 2 pcs;
Homemade yogurt (natural) - 2/3 cup;
Sugar - to taste.

In a saucepan, pour the cereal with milk, add salt with cinnamon and sugar. Bring to a boil, reduce heat and simmer for about a minute. Cut the bananas into slices, sprinkle them lightly with lemon juice so that they do not turn black. Put in layers in a plate: 1 layer - porridge, 2 layer - bananas, 3 layer - yogurt.

Low calorie lunch recipes

To prepare a healthy, low-calorie, light lunch, you need to use only fresh, natural products, avoid preservatives and flavor enhancers. Low-calorie, simple foods for weight loss contain little or no salt.

Vegetable puree soup- low calorie lunch

To keep products useful, do not use prolonged cooking. By quantity, low-calorie meals are prepared in portions, so they should not be left “for later”
.
Do not prepare dishes with long frying or with a large use of fats. To lose weight, we try to give preference to simple recipes related to separate nutrition.

vegetable puree soup

There are 24 calories in 100 grams.

For cooking you will need:

Water - 1 l.;
Cauliflower - approximately 700 gr.;
Green onions - a little, for decoration;
Bulb - 1 pc.;
Chili pepper - 1 pc.;
Salt, pepper - to taste.

The cabbage is divided into small components that need to be placed in a saucepan and poured with water. Next, you need to add pre-chopped onions, chili peppers, after clearing it of seeds, and start cooking.

After the water boils, remove the pepper and continue cooking until fully prepared cabbage. After that, using a blender, we give a puree state, salt and pepper. We decorate each portion with greenery.

chicken soup

79 kcal per 100 grams.

Ingredients:

Water - 2 liters;
A piece of chicken (you can use a leg, thigh, but breast is better, as it is less high-calorie) - 1 pc .;
Bulb - 1 pc.;
Garlic - 3 cloves;
Cabbage - 300 gr.;
Canned beans - 1 can;
Small zucchini - 1 pc.;
Carrot - 1 pc.;
Celery - optional;
Salt and pepper to taste.

Pour the chicken with chopped onions and garlic with water and cook for 20 minutes. Next, the broth must be filtered and put back on the fire, meanwhile, cut the chicken into small pieces and put back in the pan. Add the rest of the ingredients, cook for about 25 minutes. The soup is ready.

Pollock with vegetables in white sauce

There are 72 calories in 100 grams.

Ingredients:

Pollock fillet - 1 kg;
Half a glass of soy sauce;
Flour - 2 teaspoons;
Water - half a glass;
Sour cream of low fat content - 350 gr.;
Cream (or cottage cheese) cheese - 150 gr.;
Onion and carrot 2 pcs. everyone.

The fish is soaked in soy sauce for 10-15 minutes. In a frying pan, lightly fry the flour, to which we add water, sour cream and cheese. As soon as everything boils, remove from the fire.

Chop onions and carrots, fry using vegetable oil, with whatever spices you like. Put in layers in a heat-resistant dish: vegetables, fish on top, pour sauce. We cook the dish in the oven, setting the temperature to 180 degrees, 50 minutes.

Low calorie dinner recipes

To lose weight, for dinner it is recommended to eat foods that do not contain a large number calories, light but quite nutritious. For dinner, simple foods are suitable, such as: mushrooms, vegetables and fruits, dairy products, fish, eggs, meat.

Mushrooms are a low-calorie product

Cheese meatballs

100 grams 188 kcal.

To prepare this dish, take:

Minced beef - 400 gr.;
Pepper large pod - 1 pc.;
1 onion;
100 gr. hard cheese;
Egg - 1 pc.;
Salt - to taste.

Cheese cut into small cubes. Grind the pepper and onion, add all the ingredients listed above to them, mix thoroughly.

When forming meatballs, place a piece of cheese inside each ball. Meatballs are either fried or baked in the oven, which will further enhance the beneficial properties.

Cottage cheese salad

56 kcal per 100 grams.

Grocery list:

Cottage cheese with a minimum fat content - 80 gr.;
Tomato medium in size - 1 pc.;
1 short-fruited cucumber;
Sour cream with a fat content of 10% - 30 gr.;
Any greens, including lettuce leaves - a bunch of approximately 30 gr.;
Salt - to taste.

We cut the vegetables in any size and any shape, mix all the ingredients together, season with sour cream and salt.

Red fish baked with vegetables

100 grams 105 kcal.

Products that will be required for cooking:

Red fish - 600 gr.;
Hard cheese - 80 gr.;
Carrots with onions, 1 pc.;
Unsweetened yogurt - 200 gr.
Salt - to taste.

Cut the fish into portioned steaks, rub with salt. Put the fish on a baking sheet, which was previously greased with vegetable oil. Fry the vegetables separately in a frying pan, pour them with yogurt. Covering the fish vegetable sauce and grated cheese. Cooking in the oven for 25 minutes. Temperature regime 220 degrees.

How to cook tasty breakfast for weight loss? See recipes here:

Delicious low-calorie dish: chicken and cabbage casserole. Recipe and preparation here:

Can a sandwich be low calorie? It turns out - yes. Recipe options in this video:

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

When compiling a daily menu, for those who are on a diet, it is best to pay attention to dishes baked in the oven or steamed. Both methods of heat treatment allow you to save the maximum amount useful substances in the products used and only slightly increase their calorie content.

Oven Recipes

Roasting in the oven is the perfect way to cook meat or vegetables so that they are tasty, aromatic, but not greasy. Cook in the oven using foil or a special baking bag to keep all the juices in the dish.

Stuffed zucchini - 70 kcal

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

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

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

For meat-stuffed zucchini, 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 onion;
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 stir. Wash the zucchini and cut lengthwise, remove the seeds with a spoon. Put the minced meat in the resulting "boats" and send the zucchini to the oven for 20 minutes at 200 degrees.

Lasagna with zucchini - 53 Kcal

Another secret that will help you prepare delicious diet meals for weight loss is the usual recipes loved by everyone, in which high-calorie ingredients can be replaced with more dietary counterparts. For example, make lasagne with zucchini as pasta sheets.

For this 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 basil leaves

Prepare Lasagna Light like this:

Cut the zucchini with a vegetable peeler into thin long strips. Rinse them in salted water and pat dry on paper towels.
Finely chop the basil, mix with cottage cheese and a raw egg.
Grease a small baking dish olive oil and lay out the first layer of zucchini leaves. Spread a little over them. curd filling, pour some of the sauce over it and place the mozzarella pieces.
Make 3 or 4 more such layers (as long as the products last). At the end, sprinkle the lasagna with Parmesan, grated on a fine grater, and bake the dish for half an hour at 180 degrees.

Diet dishes in a slow cooker

A faithful assistant to modern busy housewives is a slow cooker. You can cook a wide variety of dishes in it, including dietary ones.

Squids in sour cream - 87 kcal

Seafood is perfect for diet table, since they have practically no calories, but they are very tasty and healthy.

Squid is a great way to add protein to your diet.

Take:

half a kilo of squid;
bulb;
50 grams of dill;
a tablespoon of vegetable vegetable oil;
75 grams of low-fat sour cream;
salt.

Prepare like this:

Clean the squid, cut into strips. Chop the onion and dill.
Set the “Stew” mode in the multicooker and sweat the onion in vegetable oil until transparent.
Next, put the squid on the onion and cook the food together for another 5 minutes. You don’t need to simmer them for too long, otherwise the seafood will become “rubber”.
2 minutes before the end of cooking, add sour cream to the bowl, salt its contents and sprinkle with dill. Mix everything and hold it under a closed lid for a couple of minutes.

Serve the squid with poached rice or couscous.

Lazy cabbage rolls - 112 kcal

You can cook ordinary cabbage rolls, but without adding sour cream and using lean meat. And it will be quite a dietary dish. However, we will prepare quick cabbage rolls with chicken.

For them take:

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

The cooking algorithm is almost primitive:

Grate the carrots, finely chop the onion.
Pour 2 tablespoons of vegetable oil into the multicooker bowl, heat it up and put vegetables and minced meat into it. Stew them for 15 minutes in the "Baking" mode.
Add chopped cabbage, washed rice, spices and yogurt, fill everything with water so that it covers the food.
Set 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 puree soups. These dietary dishes are very tasty and, moreover, hearty and healthy for the digestive system.

To make soups low in calories, do not cook in oil, do not cook thick and fatty meat broth and don't put too many potatoes or beans.

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:

Throw pumpkin cubes and cabbage florets into boiling water. Boil the vegetables for 10 minutes, then chop them with a blender.
Dilute the puree with vegetable broth to the desired consistency, salt and season with spices.
Add the cream to the soup, return it to the stove and heat it up a little. At the end, you can add a pinch 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 dishes for weight loss by stewing in a saucepan or quick frying in a wok. Similar heat treatment allows you to avoid a large amount of fat in dishes.

Stewed fish - 110 kcal

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

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

Diet dishes for weight loss for breakfast

The breakfast of any person who wants to eat right should be complete, correct, plentiful enough, but balanced.

Ideal for breakfast cereals, as they are rich in fiber, or eggs, as a source of protein.

Wheat-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 ready, let's start:

The pumpkin needs to be peeled, cut into cubes and chopped with a blender until homogeneous mass. In a ladle or in a multicooker bowl, it should be fried in butter. You can immediately put half the sugar in the pumpkin mass so that it caramelizes.
Then pour the washed millet into the bowl, pour in milk, water, put salt and the remaining sugar. Mix the ingredients and set to cook, setting the timer for 50 minutes. After that, let the porridge stand for another half hour on heating.

If the sugar in a recipe bothers you, then replace it with a sweetener based on stevia or another sweetener. You can also take cane sugar.

Stuffed omelet - 47 kcal

To diversify egg dishes, prepare an unusual and tasty omelette from:

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

Heat up in a frying pan butter and sweat a little pepper in it, diced. Mix eggs with milk and salt in a cup and pour over pepper. Chop the greens and put in the middle of the omelet. Raise the edge with a spatula and wrap it towards the center. Then do the same with the second edge and carefully turn the omelette over with the seam down. Fry for another minute.

Recipes for lunch for weight loss

At lunch, try to diversify your menu to the maximum. Cook fish, meat, poultry, offal. Don't forget vegetables, grains and legumes. Use root vegetables as well, but not just potatoes, although steamed or baked potatoes right in their skins are a great option for a diet lunch.

Complement your meals fresh salads, just do not take mayonnaise or fatty sour cream as a dressing. Use a good 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, grate the onion, celery and cheese. Mix everything with minced meat, salt, season. Add eggs and form into small patties. Cook them in a double boiler for 20 minutes. Serve with steamed rice or vegetable salad.

Okroshka - 200 kcal

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

For dietary 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 pour kefir. Serve with a spoonful of chopped greens.

Also a great option is okroshka in Turkish. For her, grate the cucumber, mix with chopped mint, basil, squeezed garlic and herbs.

What to cook for dinner for weight loss

In a properly designed menu for weight loss, dinner should always be light. Vegetables, kefir, lean varieties fish are the best ingredients for organizing an evening meal.

Hummus - 166 kcal

If you've never tried hummus, fix it now. It is not too high in calories, but very tasty and useful option snacks, which can be an alternative to a salad or even completely replace dinner.

For hummus, take:

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

Prepare your meal like this:

Rinse the chickpeas and soak in water for 12 hours. Drain the water, fill it with fresh water and cook for 2 hours.
In a dry frying pan, roast the cumin grains and grind them in a coffee grinder.
In the same pan you need to fry the sesame seeds and chop them in the same way.
In a blender, mix sesame powder, garlic, salt and olive oil until smooth. Add chickpeas and grind again.
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, lemon juice and oil should be introduced.

Serve ready-made chickpeas with vegetables, cut into strips, or diet bread.

Ratatouille - 90 kcal

For vegetable stew baked in the oven, take:

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

Cut all vegetables except tomatoes into slices. Lubricate the baking dish with vegetable oil and place the vegetable washers one after the other. Peel and chop the tomatoes, add salt, pepper, garlic and pour over the 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.

Lenten diet meals for those who are losing weight

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

Onion soup - 32 kcal

For a variation of the French soup, take:

3 onions;
half a head of cabbage;
carrot;
a tomato;
spices and herbs to taste.

Cut all the vegetables very finely and put 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 the soup with melted cheese dissolved in it.

Vegetable spring rolls - 172 kcal

This classic variation 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 lettuce leaves;
greenery;
Sesame oil.

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

Diet 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 a growing body.

However, it is worth remembering that diet menu options for adults are not suitable for children. They need more calories to grow and develop.

Meat soufflé - 196 Kcal

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

Boiled beef must 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 done.

Take:

1 glass of 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 a saucepan, pour two liters of fresh cold water and cook until half cooked.

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

low calorie salads

To make boring diet meals more interesting, add spices to them. Their varied flavors will make the food bright and interesting. Besides, spicy seasonings improve digestion and in themselves accelerate metabolism.

So, a spicy dressing will become an excellent decoration for any, even a 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 carrots, 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 an independent dish.

Vegetable salad with eggs - 75 kcal

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

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

Dietary dishes from cottage cheese

Cottage cheese, especially fat-free, is an indispensable attribute of any diet menu. It is rich in protein, calcium, and can be eaten plain with Greek yogurt or fruit, or as a filling for desserts and pastries. You can also prepare dietary dishes from cottage cheese, adding herbs, garlic and cheese to it. Spread bread with 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 fat-free cottage cheese;
2 eggs;
100 grams of raisins;
sugar to taste.

To prepare such a dessert, follow this algorithm:

Cut off the top of the apples, remove the partitions and seeds. Remove some of the pulp from the center with a spoon.
Cottage cheese should be rubbed with a blender or through a sieve, mixed with raisins, eggs and sugar. You can also rub the middle of the apple here so as not to throw it away.
Put the resulting mass in the center of the apples and bake in the oven at 160 degrees for 20 minutes.

Cottage cheese casserole - 95 Kcal

one percent cottage cheese - 200 g;
bran spoon;
a spoonful 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 prepared low-calorie meals, for a complete diet food a number of other recommendations need to be followed. The main ones are not to eat much and better more often, but in small portions. It is also very important to drink enough fluids - pure water, green tea with mint or a drop of honey. It is then that you will achieve that expected ease that all nutritionists endlessly talk about.

In the fight against extra pounds, you always have to fight with appetite. Usually, tasty food is not dietary, and the most low-calorie dishes in the diet for weight loss do not like the taste at all. But eating right, enjoying food is real, you just need to add a little knowledge about the calorie content of the foods you eat and connect your imagination. There are many delicious simple recipes, which can diversify your .

Recipes for low-calorie dishes with calories with a photo

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

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

With age, the body's need for calories decreases.
Women burn fewer calories than men.
Pregnant and lactating women burn more calories.
In children daily rate Calories vary by age.
Mental work requires fewer calories than physical work.

Can be used in low calorie meals. To do this, it is advisable to use an online calculator on the Internet or keep a personal calorie diary and enter the information contained on the product packaging there. The average number of calories consumed during weight loss is set in the range from 800 to 1500 calories per day. Let's figure out how to cook delicious diet meals from easily accessible and simple products for every day. We offer several recipes fast food weight loss dishes with calorie counting.

Salad with shrimps, vegetables and herbs

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

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

Cooking method:

Boil the shrimp in lightly salted water (5-7 minutes).
Cut greens and cucumber.
Mix peeled shrimp with vegetables, herbs, spices to taste.
The energy value meals - 237 calories.

Grilled meat with vegetables

Meat dishes can also be low-calorie if you use lean beef, turkey, rabbit meat. We offer to include in the diet for weight loss a recipe for low-calorie grilled beef steak with vegetables. Ingredients for 4 servings:

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

Cooking method:

Mix together 2.5 cm thick pieces of beef, onion cut into large rings, and zucchini into diagonal slices.
Add chili, spices, mix, leave for a few minutes.
Mix oil, herbs, lemon zest, a pinch of salt.
Place the beef on the grill, cook 5 minutes on each side, then set aside.
Grill the vegetables, turning over for about 8 minutes.
Spread the steak with lemon-spicy sauce, serve with vegetables and herbs.
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 of cheese;
spices.

Cooking method:

Rinse the fillet, cut into thin strips.
Cut the tomato into large rings, and grate the cheese.
Put the spices into the meat, mix, place on a baking sheet.
Put the tomatoes on top, grease them with sour cream.
Sprinkle grated cheese on top of all products.
Put to bake for 40 min.
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 bulb;
200 g hard cheese;
3 tomatoes;
2 chicken eggs;
200 g homemade sour cream.
spices.

Cooking method:

Fry the chopped onion and then the minced meat until tender.
Grate the zucchini on a coarse grater, squeeze out excess moisture.
Whisk eggs with sour cream.
Lay in layers in a baking dish: first minced meat with onions, and then zucchini.
Pour in sour cream mixture.
Place sliced tomatoes on top, sprinkle with grated cheese.
Bake for half an hour at an oven temperature of 180 degrees.
The energy value of the dish is 1450 calories.

Braised cabbage with potatoes and chicken

Ingredients:

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

Cooking method:

Cut the onion into half rings.
Grate the carrot.
Lightly fry the vegetables sunflower oil.
Cut the chicken breast and add to the onion with carrots, simmer for 10 minutes.
Disassemble the cabbage into small inflorescences, boil in lightly salted water for 5 minutes, put in a cauldron to stews.
Boil potatoes in their skins, peel, cut into slices, combine with all products.
Salt, pepper, simmer for 15 minutes.
Serve with chopped parsley, dill or other herbs to taste.
The energy value of the finished dish is 1220 calories.

Steamed pumpkin and carrot cutlets

Ingredients:

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

Cooking method:

Grate pumpkin and carrots.
Stew carrots in milk until tender.
Pour semolina into the pumpkin-carrot mass, mix, cook until cooked for about 10 minutes.
Put the spices to the mass, knead the dough, leave for 5 minutes.
Make cutlets from the dough, put them in a double boiler for 20 minutes.
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 of celery root;
spices.

Cooking method:

Sprinkle the peeled carp with lemon juice.
Lightly sauté diced celeriac.
Put celery in a mold, carp on top, chopped garlic on top, sprinkle with vegetable oil, bake in the oven until tender.
Serve the dish to the table with chopped greens.
The energy value of the dish is 660 calories.

What to cook diet sweet dishes for weight loss

In the process of losing weight, it is not necessary to limit yourself to sweets. There are many low-calorie meals that are not only beneficial but also delicious. A sweet diet is milk salads, fruit cocktails, cottage cheese desserts. The main thing is to observe: meals should be carried out up to 5 times without snacks. If the feeling of hunger interferes with a fulfilling life, then nutritionists recommend drinking mineral or ordinary 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 st. l. semolina;
Art. l. drain. oils.

Mix sugar, cottage cheese, eggs, semolina.
Peel the apples, grate them, then add to the curd mass.
Lubricate the multicooker bowl with oil, then lay out the mass.
Cook the casserole for 50 minutes in the "Baking" mode.
The output of the dish has 940 calories.

Delicious milk jelly on kefir

Components:

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

Pour 3 tbsp into gelatin. tablespoons of cold water, leave to swell for a few minutes.
Put the swollen gelatin on water bath until it becomes liquid.
Pour sugar into kefir at room temperature, beat thoroughly with a mixer until completely dissolved.
Add sour cream to the mass, beat for 3 minutes.
Pour in liquid gelatin, beat with a mixer at high speed.
Pour kefir jelly into molds, put in the refrigerator until completely solidified (4-5 hours).
Ready meal has 180 calories.

Oatmeal cookies for tea

Components:

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

Fill with kefir oat flakes.
Let the mass brew for 40 minutes.
Grate an apple on a coarse grater.
Mix the ingredients.
Bake on parchment for half an hour at an oven temperature of 200 degrees.
The finished dish has 650 calories.

Protein dessert - cottage cheese pie

Components:

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

Freeze the butter, then grate it.
Add flour, half a glass of sugar to the butter and grind until crumbly.
Beat eggs separately, add cottage cheese, vanillin, remaining sugar.
Mix thoroughly curd mass to homogeneity.
Put three layers in a baking dish: crumbs, curd mass, crumbs.
Preheat the oven to 180 degrees, bake the cake for half an hour.
The energy value of the dish at the exit is 2570 calories.

Video: low-calorie daily menu for weight loss

In order to achieve results during weight loss, you can not eat restricted. A low-calorie menu should be balanced, so be sure to include proteins, fats and carbohydrates in your diet. With such nutrition during weight loss, your body will function normally. 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. See the video for an example of a low-calorie diet for weight loss for a day:

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

Features of cooking low-calorie dishes

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

On a note! The calorie content of a dish is directly related to the method of its preparation. Even when using the same products, 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 with the expenditure of a large amount of 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, promotes its proper functioning, slows down the absorption of carbohydrates and fats.

On a note! Raw vegetables less high-calorie than those that have undergone heat treatment.

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. Actually, it is not. To reap the benefits of these simple foods, all you need to do is prepare them properly.

use any oil to a minimum;
buy pasta made from durum varieties wheat;
do not boil rice and pasta;
give preference to brown rice;
instead of boiled potatoes use a product fried in a Teflon pan without adding oil.

Following such simple rules, you can reduce the calorie content of products. This will not only benefit, but also allow you to increase the portion.

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

Recipe 1. Simple soup with chicken and vegetables

Cooking time - 45 minutes.

Not a single diet is complete without first courses. And in the process of losing weight, soups play an important role. Moreover, most of liquid meals is 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:

Delicious and fragrant soup from chicken and vegetables 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 stewed cabbage is not known, except perhaps to the hostess, who has never stood at the stove. This is a simple and, most importantly, very low-calorie dish consisting of simple products.

Ingredients

This dietary low-calorie dish turns out to be surprisingly satisfying, so it is suitable for dinner - hunger will not interfere with sleep and excess fat will not threaten the figure. And you need to cook 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

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

yummy stewed 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, which is included in the list of simple weight loss menu recipes. In addition, it is rich in vitamins and healthy fiber, and it takes a minimum of time to prepare.

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 the cabbage and carrot salad.

Cooking method

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

Leftover 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 that is often included in the menu when losing weight. For its preparation is used minimum set simple products.

Ingredients

We are preparing 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 down a bit, it can be served.

Recipe 5. Delicious dessert of 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 lovers can enjoy very tasty dishes made from low-calorie foods. One of these is curd dessert with fruit, for which you don’t even need 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! Do not forget that the dish should turn out to be low-calorie, so sour cream should be bought with a small percentage of fat. As for fruits, you can use apricots, bananas or others.

Cooking method

To do delicious dessert without baking, it is enough to perform simple manipulations with already prepared products:

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

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

How to cook delicious low-calorie meals for weight loss using simple products? Low-calorie recipes with calories will help you stay healthy and full on your weight loss journey. Easy Recipes do not take much time and do not require exotic ingredients for cooking.

Dishes from simple products

To minimize the calorie content of dishes, bake them in the oven, on the grill or cook in a slow cooker without using oil. Simple low-calorie dishes can be baked in foil or parchment - this way all the juice of the ingredients remains inside and you get delicious dishes suitable for weight loss.

Try to use vegetables fresh- so you save all the useful vitamins, minerals and fiber.
Add to salads boiled chicken, fish or shrimp - this will increase the protein content in food.
Replace butter and mayonnaise with olive oil - there will be no gain in calories, but unsaturated fats in vegetable oil are much safer for vascular health.

Salad with shrimp

Low-calorie dishes are obtained by combining vegetables with seafood. For 4 servings you need:

200 g frozen shrimp;
1 tomato, cucumber, bell pepper;
half an onion;
juice of one lemon;
1 st. l. olive oil;
salt pepper.

Boil the shrimp by putting them in boiling water for 3 minutes, pour out the water. Chop vegetables, add boiled shrimp to them. Separately, mix vegetable oil, lemon juice, salt, pepper. Dress salad with this dressing. The calorie content of each serving does not exceed 100 calories.

Vegetable salad

Vegetable salads are among the most low-calorie dishes for weight loss. For 4 servings cabbage salad necessary:

half a fork of white cabbage;
1 fresh or pickled cucumber;
2 apples;
1 onion and carrots;
1-2 celery stalks;
2 tbsp. l. olive oil;
1 st. l. apple cider vinegar;
salt pepper.

Chop vegetables and mix. Make a dressing with oil, vinegar, salt and pepper by tossing them together. Pour dressing over salad. There are 133 calories in one serving of salad.

Omelet with vegetables

Delicious low-calorie meals can be prepared with eggs and vegetables. For a portion of an omelet, take:

2 eggs;
2 tbsp. l. skimmed milk;
1 tomato and bell pepper;
1 st. l. vegetable oil;
salt, pepper, herbs.

Chop the vegetables, fry a little in oil. Mix eggs with milk, add spices and pour vegetables with this mixture. Cover the pan with a lid and bring the omelette to a boil. This dish contains 350 calories.

Shrimp zucchini

For 4 servings you need:

2 tbsp. l. vegetable oil;
500 g frozen shrimp;
700 g of zucchini;
3 cloves of garlic;
a quarter cup of water or broth;
juice of 1 lemon;
2 tsp grated cheese;
salt, pepper, herbs.

Fry shrimp with garlic for 2-3 minutes in oil. Pour in lemon juice and broth, add spices, wait for a boil. Zucchini, cut into thin strips, add to the mixture and simmer for 1-2 minutes. Sprinkle with cheese and herbs and remove from heat. Each serving contains 225 calories.

baked salmon

In this recipe, use parchment paper for baking. For 4 servings you need:

peel 3-4 potatoes;
400 g salmon;
2 lemons;
chop 4 cloves of garlic;
salt, pepper, herbs.

Cut lemon and potatoes into thin slices. Preheat the oven to 200 degrees. Arrange potato slices on 4 sheets of parchment and season with salt and pepper. Place greens, fillet pieces on top, lemon slices and garlic. Wrap the parchment in envelopes and place in the oven for 15 minutes. Each serving contains 232 calories.

Chicken breasts baked in foil

When using foil for baking, the meat will turn out more juicy. For 4 servings of the dish, take:

2 medium tomatoes or several small ones;
2 cloves of garlic;
half a can of canned corn;
4 tbsp. l. olive oil;
salt, pepper, herbs.

For 4 servings, take 4 sheets of foil. Spread chicken breast, chopped tomatoes, minced garlic, a couple of tablespoons of drained corn on each sheet. Drizzle with oil, add spices. Seal the foil with an envelope. Preheat the grill or oven to 220 degrees, bake for 20 minutes. The finished dish contains 290 calories per serving, sprinkle with herbs when serving.

Chicken breasts with rice

For 4 servings of chicken, take:

400 g chicken breasts without skin;
2 tbsp. l. vegetable oil;
salt, pepper, herbs.

For rice garnish you need:

1 glass of rice;
2.5 cups of broth (you can dilute the cube or use broth from boiled chicken);
juice of 1 lemon.

Heat the oil in a deep dish, sprinkle the chicken with spices and fry on each side for 1-2 minutes. Transfer the chicken to a plate. Wash the rice first. In the same pan, add rice, broth, lemon juice. Put the chicken on top, cover with a lid, simmer for 20-25 minutes over low heat until all the liquid disappears. Add greens. There are 340 calories per serving of this dish.

Meal calorie table

The calorie content of dishes prepared from several ingredients is the sum of the calorie content of each component.

Please note that during cooking, the final weight of the dish is usually less than the total weight of all components. Therefore, it is more convenient to calculate the calorie content per serving than per 100 grams of a dish, especially when you do not know how much food came out after cooking, but you can estimate the number of servings.

To facilitate the calculation, do not take into account the calorie content of spices. The calorie content of non-starchy vegetables, such as cucumbers, cabbage, tomatoes, can also be ignored - it is very small. A standard plate of cooked soup or main course contains 250–270 g, a serving of vegetables or salad 100–150 g, meat 100 g raw, cereals 100 g cooked. Some low-calorie meals with approximate calorie indications are shown in the table.

Dish	Calories for 1 serving	Squirrels	Fats	Carbohydrates
Borscht, cabbage soup	177	11	9	13
chicken noodles	158	10,5	8	11
Broth soup with rice or buckwheat	107	6,5	3,2	13
Braised cabbage with beef	279	26	15	10
Buckwheat porridge with beef	281	17	11	28.5
Vegetable stew	117	2,2	6	13,5
Vegetable salad	133	3,5	7,5	13
Salad with shrimp	100	9	5	4,7
Shrimp zucchini	225	22,7	10	10
Chicken breasts baked	290	25	17,2	8,5
Chicken breasts with rice	340	32,4	11,7	26,2
Baked salmon	232	23,8	6,1	20,6
Omelet with vegetables	350	16,1	26,5	12