To lose weight, you don’t have to eat unleavened boiled breast meat and vegetables.There are many delicious dietary dishes that make it easy to diversify your diet and make your meals not only healthy, but also tasty.A variety of recipes for dietary desserts, soups, and salads will help you lose weight (or not gain weight) without experiencing a constant feeling of hunger.
General rules for preparing dietary dishes
When planning a menu, preference is given to vegetables and protein products.In second place are cereal porridges and fruits, but they contain more carbohydrates, so consumption will have to be limited.
Low-calorie food is prepared from:
- seafood;
- fish;
- unsweetened yogurt;
- beef;
- birds;
- low-fat cottage cheese;
- eggs in moderation.
Gentle heat treatment helps preserve nutrients in dishes and promotes weight loss.This includes:
- baking;
- cooking;
- stewing.
An indispensable assistant is a multicooker.Thanks to a large number of modes, it is easy to prepare dietary dishes in the device.
For cooking in the oven use:
- baking sleeve;
- various molds;
- foil;
- frying pan
Important rules:
- Use a minimal amount of fat.It should be remembered that just one spoon of oil contains 120 kcal.This is 15% of a person’s required average daily energy value.
- Do not consume a lot of sugar in any form.Treats are high in calories and alter glucose levels.Snacking on sweets causes sudden, intense hunger.To sweeten food, just add berries or fruits instead of sugar.
- Starch and wheat flour affect weight.When losing weight, you are allowed to eat baked goods made from oatmeal, rye, whole grain flour, and bran, but in moderation.
The basis of the diet is reducing calories and preserving nutrients in foods.When compiling a dietary menu, you cannot go to extreme measures, completely excluding fats and carbohydrates.They need to be properly limited.
Frequency and systematicity of food intake
To maintain body weight and ensure normal bowel function, you will need to eat 5-6 times a day.The main point is that the amount of calories should not exceed the daily requirement.
You cannot have “snacks” with buns, sweets, or pastries.Since they consist of “fast”, instantly digestible carbohydrates, which provide a feeling of fullness immediately after eating, but soon hunger returns.
When planning a menu, you should not neglect the taste of the dishes.Losing weight should not be a torment, otherwise it will be psychologically impossible to maintain the diet.You should care not only about the beneficial qualities of food, but also about the taste.
How to replace high-calorie foods
All diets are aimed at reducing body weight.Therefore, an intensive reduction, and in some cases the complete elimination of simple carbohydrates from the menu, is often suggested.First of all, it is sugar, which is easily replaced with sweeteners.
The difference between sweeteners:
| Sweeteners | ||
| Type | natural | intensive |
| Product | "Fruit sugar" and fructose | Stevia, sucralose. |
| Participation in metabolism | accept | don't accept |
| Value | have energy value | have no energy value |
| Sweetness compared to sugar | 1.5 times more | 200 times more |
| Glycemic index | 19 (a low value indicates that consumption does not sharply increase blood sugar levels) | 0 (absolutely does not increase sugar levels and is completely eliminated by the body). |
In second place as harmful products is mayonnaise.It has high fat content, a lot of calories and salt, which leads to overeating.
Without harming your figure, you can consume just a tablespoon of the product per week.This condition is very difficult for many to fulfill, so you will have to find a worthy replacement that will not spoil the taste of the dishes.
What to exclude
Many people make serious mistakes while dieting by eating unhealthy foods.It is necessary to exclude completely:
- sour berries and fruits.These include cranberries, apples and currants.They produce gastric juice that stimulates appetite.They are best replaced with bananas, persimmons, kiwi or cherries;
- roast.Any fried foods are high in calories and are contraindicated during a diet;
- rich soups.They stimulate a quick return of appetite.It is better to replace such a dish with lean vegetable or mushroom soup;
- pickled products.They stimulate and provoke appetite.The salt included in the composition retains fluid and causes edema and excess weight;
- spicy dishes.They help warm up the body, stimulate and increase blood flow.Greens can easily replace hot seasonings.Use fresh or dried.Oregano, dill, cilantro, parsley, basil are perfect;
- crackers, chips.These are the most harmful of all products.They contain absolutely no useful elements.If you don’t want to give up your favorite delicacy, then you can prepare a healthy, homemade equivalent of crackers and chips at home;
- cooked vegetableslose almost all nutrients and become useless;
- Sweet soda is not good for the body.It is filled with empty calories and fats that attract extra pounds;
- butter.It is necessary for the body in minimal quantities, but should not be abused;
- rich cream, baked goods.High calorie content does not help you lose weight.
If you really want to enjoy baked goods, you can prepare your own dietary options that do not include flour.
How to create a weight loss menu for the day and week
It is necessary to strictly regulate the amount of calories consumed, taking into account gender, age and lifestyle.
Calorie intake by age for men:
| Age (years) | Kcal (inactive lifestyle) | Kcal (at medium intensity) | Kcal (with active life) |
| 18-31 | 2400 | 2700 | 3000 |
| 31-50 | 2200 | 2500 | 2900 |
| 50 and older | 2000 | 2300 | 2600 |
Women require fewer calories.This is due to the fact that they gain weight more rapidly.This physiological feature is aimed at protecting the body in order to fully continue life.
Calorie norm for women:
| Age (years) | Kcal (inactive lifestyle) | Kcal (at medium intensity) | Kcal (with active life) |
| 18-26 | 2000 | 2200 | 2400 |
| 26-49 | 1800 | 2000 | 2200 |
| 50 and older | 1600 | 1800 | 2000 |
Basic principles
During the diet, important rules are taken into account:
- Vegetables and fruits maintain vitamin balance in the body.Therefore, they are consumed daily.
- In addition to the foods you eat, monitor the amount of liquid you drink.You need to drink a lot of water.You will have to give up soda and juices from packages.
- Include dairy products in your diet every day.
- You should eat 5 times a day.
- Once a week they include fish in the menu.
- Animal fats are replaced with vegetable fats.
In order not to expose yourself to unnecessary temptations, products are purchased for the week at once.
Diet recipes for weight loss
When composing the menu, the choice is made of low-calorie dishes.There are many recipes that will delight you with taste and promote weight loss.
Low calorie salads
When planning to go on a diet, almost everyone starts eating salads in huge quantities.Of course, vegetables are necessary, but in combination with protein foods they will bring much more benefits to the body.In this case, they will be able to saturate the stomach without stretching it.As a result, they will become a good replacement for full meals during main meals.It is best to combine vegetables with fish, eggs, dairy products and poultry.
Salad "Lady"
A light, nutritious salad contains 65.34 kcal per 100 g serving.Proteins – 7.85 g, fats – 1.94 g, carbohydrates – 3.59 g
Ingredients:
- chicken fillet – 230 g;
- sour cream (10%) – 130 ml;
- fresh cucumber – 270 g;
- salt;
- canned peas – 170 g;
- greens – 47 g.
How to cook:
- Boil the chicken.Cool and cut into pieces.Chop the greens.Grind the cucumbers.
- Combine the prepared products.Add some salt.Pour in sour cream.Stir.
With eggs
The calorie content of the dish per 100 g is 63 kcal.Proteins – 3.84 g, fats – 4.18 g, carbohydrates – 3.28 g.
You will need:
- broccoli – 450 g;
- salt;
- egg – 3 pcs.(boiled);
- greens – 35 g;
- tomatoes – 130 g;
- olive oil – 20 ml;
- garlic – 3 cloves;
- balsamic vinegar;
- lemon juice – 10 ml.
How to cook:
- Salt the water.Boil.Place broccoli.Cook for 5 minutes.Cool.
- Chop tomatoes and eggs.You should get slices.Mix together with cabbage.
- Chop the greens.Chop the garlic cloves or pass through a press.Add to salad.Stir.
- Combine oil with juice and vinegar.Pour over the salad.Mix.
Soups for weight loss
Light soup helps burn fat.Seasonings added to the composition enhance metabolism and improve taste.
Vegetable
The calorie content of the finished dish is 12.33 kcal (per 100 g).Proteins – 0.73 g, fats – 0.009 g, carbohydrates – 2.37 g.
You will need:
- broccoli – 200 g;
- black pepper – 2 g;
- cauliflower – 200 g;
- salt – 2 g;
- potatoes – 100 g;
- water – 2000 ml;
- greens – 2 g;
- onion – 70 g;
- garlic – 1 clove;
- carrots – 70 g;
- zucchini – 100 g;
- peas – 70 g;
- bell pepper – 50 g;
- green beans – 100 g;
- tomato – 100 g;
- celery – 50 g.
How to cook:
- Separate the cauliflower and broccoli.The inflorescences must all be disassembled.Place in boiling water and boil for 5 minutes.
- Chop carrots, potatoes, tomatoes and onions.You can make any shape.Send to cabbage.Add celery.
- Place green beans, chopped zucchini with pepper and peas.
- Add some salt.Sprinkle pepper.Chop the garlic clove and place in the soup.
- Boil for a quarter of an hour.
To keep the broth clear, cook the soup over low heat.
With chicken
This light stew will please everyone and is suitable for daily meals.100 g contains 41.86 kcal.Proteins – 4.1 g, fats – 1.56 g, carbohydrates – 2.7 g.
Ingredients:
- salt – 2 g;
- fillet – 120 g chicken;
- onion – 50 g;
- pepper – 1 g;
- vermicelli – 15 g;
- water – 500 ml;
- olive oil – 10 ml;
- carrots – 50 g.
How to cook:
- Cut the fillet into cubes.Place in water and cook for 15 minutes.
- Chop the onion.Grate the carrots.Fry in olive oil.Transfer to fillet.
- Salt and sprinkle with pepper.Add vermicelli.Cook for 5 minutes.
Borsch
Calorie content 24.2 kcal, fats – 0.9 g, proteins – 0.6 g, carbohydrates – 3.5 g.
You will need:
- onion – 160 g;
- water – 2100 ml;
- oil – 25 ml olive;
- beets – 150 g;
- dill – 13 g;
- carrots – 150 g;
- parsley – 12 g;
- potatoes – 310 g;
- salt – 10 g;
- cabbage – 400 g;
- tomatoes – 200 g.
How to cook:
- Chop the onion.Using a grater, chop beetroot and carrots.Chop the cabbage.Chop potatoes and tomatoes.
- Pour oil into a saucepan.Add carrots and onions.Fry.Place beetroot.Simmer for 5 minutes.Place tomatoes.Add some salt.Simmer for 7 minutes.
- Boil water.Lay out the potatoes.Cook for a quarter of an hour.Throw in cabbage shavings and fry.Cook for 15 minutes.
- Add some salt.Add chopped herbs.Stir and cook for 4 minutes.
Vegetable dishes
Vegetables are an integral part of the diet.From simple, affordable products, it’s easy to prepare amazing-tasting dishes that will not only help you lose weight, but will also bring true taste pleasure.
From zucchini
Using zucchini, you can prepare a delicious casserole that is suitable for breakfast or dinner.100 g contains 168.41 kcal.Proteins – 10.28 g, fats – 10.21 g, carbohydrates – 8.74 g.
You will need:
- egg – 2 pcs.;
- flour – 50 g;
- butter – 5g;
- nutmeg – 1 g;
- milk – 300 ml low-fat;
- white pepper – 1 g;
- cheese – 150 g.
How to cook:
- Place butter in a frying pan.Melt.Add flour.Fry.It will take 2 minutes.
- Pour in milk.Cook until the mixture thickens.Cool.
- Slice the zucchini.You should get thin strips.Grate the cheese.
- Pour eggs into flour mixture.Sprinkle pepper and nutmeg.Add half the cheese.Mix.
- Line the bottom of the pan with zucchini.Spread a spoonful of sauce.Lay out in layers until the ingredients are gone.Cover with cheese.
- Place in the oven for 45 minutes.180° mode.
Meat dishes
To remove extra pounds, first of all, establish a balanced diet.Meat is rich in useful elements, so you can’t do without it.When creating a menu, preference is given to chicken, rabbit, beef or turkey.
Chicken
Chicken meat is the most affordable in the price range, which is why it is most often used for cooking.Fillet in batter will delight you with its appearance and aroma.Suitable for daily nutrition.The dish contains 142.14 kcal per 100 g. Proteins - 14.35 g, fats - 4.85 g, carbohydrates - 9.69 g.
You will need:
- rice flour – 90 g;
- mayonnaise sauce – 30 ml;
- egg – 2 pcs.;
- garlic – 2 cloves;
- spices;
- mustard oil;
- chicken breast – 450 g.
Preparation:
- Cut the fillet into layers.Beat it off using a special hammer.Mix the eggs with a fork.
- Add spices and garlic cloves squeezed through a garlic press to the mayonnaise sauce.Stir.
- Rub the sauce over the chops.Leave for a quarter of an hour.
- Dip each piece into rice flour and then into eggs.
- Pour mustard oil into the frying pan.Place the blanks.Fry on both sides.
Turkey
The healthy dish contains 65.95 kcal per 100 g. Proteins - 6.6 g, fats - 1.06 g, carbohydrates - 7.43 g. When using a sleeve, the meat will remain juicy and tender.
You will need:
- zucchini – 550 g;
- turkey – 850 g;
- spices;
- sour cream – 200 ml;
- onion – 220 g;
- salt;
- carrots – 220 g;
- potatoes – 950 g.
How to cook:
- Chop the onion and place it in the sleeve as the first layer.Place chopped potatoes on top.
- Chop the zucchini and place on the potatoes.Cover with turkey slices.It is better to use sirloin, it is lower in calories.
- Sprinkle with grated carrot chips, spices and salt.Pour in sour cream.
- Pinch the edges of the sleeve.Place on a baking sheet.Bake in the oven for 1 hour.190° mode.
Fish dishes
Dietary fish is easily and instantly absorbed by the body, which has a positive effect on weight loss processes.
Baked mackerel
Tender, juicy mackerel cooked in foil is particularly tender and has a delicate aroma.Contains 48.74 kcal per 100 g. Proteins – 4.47 g, fats – 3.26 g, carbohydrates – 0.4 g.
You will need:
- orange – 150 g;
- mackerel - carcass;
- spices;
- garlic – 3 cloves;
- yogurt - 2 liters without sugar.
How to cook:
- Gut the carcass.Make longitudinal cuts every 5 centimeters.
- Squeeze the juice from the orange.Grate the zest.Mix the garlic cloves squeezed through a press with yogurt.Add zest and orange juice.Sprinkle with spices.Mix.
- Place the carcass in the sauce.Rub on all sides.Leave for half an hour.
- Fold the foil in two layers and wrap the fish, after spreading the sauce over the surface.
- Bake in the oven for 20 minutes.190° mode.
Seabass in the oven
White fish is ideal for a diet menu.100 g contains 24.23 kcal.Proteins – 0.96 g, fats – 0.04 g, carbohydrates – 5.23 g.
You will need:
- Himalayan salt – 5 g;
- sea bass – 2 carcasses;
- lemon – 40 g;
- green onions – 1 pc.;
- onion – 130 g;
- parsley – 7 g;
- seasoning for fish;
- cilantro – 7 g.
How to cook:
- Clean the carcasses.Remove entrails.Rinse and pat dry with paper towel.
- Sprinkle with fish seasoning.Add some salt.Grind.Leave for 25 minutes.
- Place chopped green onions, lemon slices and herbs in the tummy.
- Chop the onion.Roll out the foil and lay out the onion half rings.Place the carcasses on top.Twist the foil.
- Simmer in the oven for 25 minutes.180° mode.
Porridge
Cereals contain fiber.This valuable natural fiber does not dissolve in the body.When leaving the intestines, it takes with it a lot of unnecessary things: toxins, fats, allergens.Therefore, it is important to include porridge in your diet every day.
Oatmeal
Cereal porridge is digested slowly, so you won’t feel hungry for a long time after eating.Calorie content 130.88 kcal.Proteins – 3.93 g, fats – 1.9 g, carbohydrates – 24.81 g.
You will need:
- rolled oats – 120 g;
- salt – 1 g;
- water – 240 ml;
- dried fruits – 50 g.
How to cook:
- Boil water.Pour the cereal into a container with a lid.
- Chop dried fruits.Add to cereal.Pour boiling water over it.Wrap in a towel.Leave for half an hour.
- Add some salt.Mix.
While following the diet, it is prohibited to drink alcohol.It saturates the body with artificial energy and does not allow the body to break down fatty tissue.
Buckwheat
Cereals help cleanse the digestive system.Removes harmful compounds from the intestinal tract.Nutritionists advise not to heat-treat buckwheat.Contains 113.7 kcal.Proteins – 5.84 g, fats – 1.05 g, carbohydrates – 21.04 g (per 100 g).
You will need:
- buckwheat – 210 g;
- low-fat kefir – 500 ml.
How to cook:
- Rinse the cereal with boiling water.Pour into container.Pour in kefir.
- Close the lid.Leave for a day.
Curd dishes
Low-fat cottage cheese must be present in the diet.It nourishes the body:
- calcium;
- protein.
Eat it with fruits, yogurt or use it as a filling in desserts.They also prepare delicious dietary dishes.
Casserole
The dish will lift your spirits in the morning with its amazing aroma and give you a boost of energy for the whole day.Contains 74.19 kcal per 100 g.Proteins – 9.77 g, fats – 1.56 g, carbohydrates – 4.9 g.
You will need:
- apple – 1 pc.;
- low-fat cottage cheese – 220 g;
- fructose;
- bran – 1 tbsp.spoon;
- cinnamon;
- unsweetened yogurt - 1 tbsp.spoon;
- vanillin;
- egg – 1 pc.
How to cook:
- Mash the cottage cheese.The mass should become soft.
- Slice the apples after removing the peel.Add to cottage cheese.
- Add bran, cinnamon and vanilla.Pour in yogurt and egg.Sweeten with fructose.Stir.
- Place in the form.Place in the oven.160° mode.Bake for 45 minutes.
Syrniki
The dish is suitable for the whole family.Calorie content is 199.9 kcal.Proteins – 13.7 g, fats – 7.21 g, carbohydrates – 19.04 g.
You will need:
- egg – 1 pc.;
- semolina – 60 g;
- natural yogurt;
- honey – 30 ml;
- salt – 1 g;
- cottage cheese – 220 g.
How to cook:
- Pour the egg into the cottage cheese and honey.Add some salt.Grind with a fork.
- Pour in semolina.Stir.Leave for half an hour.The cereal should swell.
- Roll into balls.Place in a steamer.Cook for 20 minutes.
- Place on a plate and top with yoghurt.
Menu for the week
The tables provide an approximate menu that you can independently adjust according to your taste preferences.
Monday:
| Dish | Drink | |
| Morning | oatmeal cooked in water with apple pieces – 200 g, cottage cheese – 50 g + honey – 10 ml | tea |
| Lunch | cottage cheese – 100 g (5%) | water |
| Day | cheese soup – 250 g, tomato and cucumber salad with sour cream | water |
| Afternoon snack | banana, almonds – 50 g | water |
| Evening | boiled shrimp – 200 g, boiled egg, cucumber – 2 pcs., tomato – 2 pcs. | tea |
Tuesday:
| Dish | Drink | |
| Morning | buckwheat – 200 g, butter – 5 g, toast, tomato – 1 pc. | tea |
| Lunch | banana, persimmon 1 pc. | water |
| Day | mushroom soup – 250 g, steamed chicken cutlet – 100 g, brown rice – 100 g | water |
| Afternoon snack | vegetable salad – 200 g, yogurt dressing | water |
| Evening | mussels – 200 g, vegetable casserole – 150 g | tea |
Wednesday:
| Dish | Drink | |
| Morning | cottage cheese casserole – 150 g, dried apricots – 20 g, banana | coffee with milk |
| Lunch | natural yogurt – 100 ml, honey – 5 g, banana | water |
| Day | soup with meatballs – 250 g, vegetable stew – 150 g, stewed chicken fillet – 50 g | water |
| Afternoon snack | bread – 2 pcs., jam – 10 g, apple | kefir – 250 ml |
| Evening | chicken breast in the oven – 200 g, vegetable salad – 100 g, rice cake | tea |
Thursday:
| Dish | Drink | |
| Morning | cheesecake – 50 g, banana, cottage cheese – 100 g (5%) | tea |
| Lunch | apple, kiwi 2 pcs. | water |
| Day | fish soup – 250 ml, boiled mussels – 200 g, cucumber – 2 pcs. | water |
| Afternoon snack | cottage cheese – 100 g, nuts – 20 g, honey – 5 g | water |
| Evening | pollock in the oven – 200 g, bread – 1 pc., cucumber – 1 pc., tomato – 2 pcs. | tea |
Friday:
| Dish | Drink | |
| Morning | rice – 200 g, cheese – 20 g, apple | tea |
| Lunch | baked apple – 3 pcs. | kefir |
| Day | borscht – 250 g, boiled chicken fillet – 70 g, vegetable salad – 100 g | water |
| Afternoon snack | cottage cheese – 100 g, banana | water |
| Evening | boiled potatoes – 150 g, boiled mussels – 100 g, cucumber – 2 pcs., tomato – 1 pc. | tea |
Saturday:
| Dish | Drink | |
| Morning | cottage cheese – 100 g, honey – 5 g, toast – 25 g | coffee |
| Lunch | biscuit – 50 g, apple | water |
| Day | buckwheat broth soup – 250 g, barley porridge – 150 g, beef stew – 50 g | water |
| Afternoon snack | baked apple – 3 pcs., | Ryazhenka |
| Evening | boiled chicken fillet – 100 g, tomato – 2 pcs., cucumber | tea |
Sunday:
| Dish | Drink | |
| Morning | buckwheat – 200 g, chicken cutlet – 30 g, boiled egg | tea |
| Lunch | apple, orange | water |
| Day | mushroom soup – 200 g, baked chicken breast – 100 g, cucumber – 2 pcs. | Water |
| Afternoon snack | bread – 2 pcs., cottage cheese – 50 g, cucumber, tomato | water |
| Evening | turkey fillet in the oven – 200 g, vinaigrette – 150 g, grapefruit | tea |
By counting calories, you can quickly and permanently reduce excess weight.
Dietary options for children
Light, low-calorie meals are good for babies.The adult menu is not suitable, since the growing body requires more calories for development.
You can't feed your baby:
- dumplings;
- canned food;
- sausage;
- crackers;
- smoked meats;
- semi-finished products;
- fried foods;
- chips;
- baked goods;
- sweets.
Important rules:
- Mayonnaise should not be added to dishes.It should be replaced with sour cream or yogurt.
- It is better to replace regular salt with sea salt and use it in minimal quantities.
- It is forbidden to give children carbonated drinks.
- Milkshakes should be prepared.You can add any berries and fruits to the composition.It is better not to use sugar.
Products that must be present in the diet:
- berries,
- cereals;
- fruits;
- legumes;
- vegetables;
- lean meat;
- dairy products;
- fish;
- seafood;
- eggs;
- liver;
- bread.
Recommended drinks:
- jelly;
- herbal infusion;
- natural fresh;
- cocoa with milk;
- mineral water without gas;
- tea;
- jelly.
To a limited extent the following is permitted:
- marshmallows;
- butter;
- vegetable oil in salads;
- chocolate.
Calorie intake per day:
| Age | Kcal |
| 6-12 months | 800 |
| 1-1.5 years | 1330 |
| 1.5-3 years | 1480 |
| 3-4 years | 1800 |
| 5-6 years | 2380 |
| 11-13 years old | 2860 |
| 14-17 years old (boys) | 3160 |
| 14-17 years old (girls) | 2760 |
Before drawing up any menu for weight loss, you should consult a nutritionist.