Delicious but low in calories. Foods without calories: a complete list
The process of losing weight includes a whole complex - a balanced diet, an active lifestyle. In order to prepare low-calorie dishes for weight loss from simple products, you need to consider their ingredients. To do this, you need to know that one gram of fat is 9 kcal, and a gram of carbohydrates is 4 kcal.
You can replace high-calorie foods with low-calorie ones and enjoy itGuided by this, when cooking, you can use those products that contain a low percentage of fats and carbohydrates. Butter, fatty meats, sausages, sausages, chocolate, confectionery are excluded from the menu. This list goes on. How much fat the product contains, you can find out from the reference books.
Features of cooking to reduce calories
By following some tips from nutritionists while preparing a dish, you can reduce its calorie content.
Vegetables, fruits contain a lot of liquid and they are low in calories. The presence of fiber helps to reduce calories, because, getting into the stomach, they slow down the absorption of fats and carbohydrates by the body. Keep in mind that cooked vegetables contain more calories than raw vegetables.
Hidden fats have a particularly negative effect. For example, in boiled sausages, in confectionery they sometimes make up to 50% of the weight of the product. Before processing, be sure to remove fat from any meat. It is believed that if you eat foods with a low fat content, this will lead to weight loss, and the total number of calories does not decrease. Fans of extreme weight loss, seeking to find the desired body in 2 weeks, can find out about the diet, reviews by clicking on the link.
Many people think that potatoes, cereals and pasta contribute to the accumulation of fat. This is not true. If they are cooked correctly, this will not affect the increase in body fat. Here are some helpful tips:
Minimize the use of any oil;
Do not boil pasta and cereals, then carbohydrates will be less absorbed;
Rice is recommended to use brown and cook for 15 minutes, then it will remain a little hard;
Fry potatoes without oil in a Teflon pan; mashed potatoes and boiled potatoes should not be on the menu.
When choosing low-calorie dishes for weight loss from simple products, the content of all constituent components should be taken into account. For example, peppers and cauliflower have the same water content, but peppers have more fiber and fat, so peppers have fewer calories than cabbages.
The same relationship can be traced when comparing products with the same amount of fat, but with a different proportion of fiber. For example, champignons and boletus mushrooms have almost the same amount of fat, but champignons have half as much dietary fiber, as a result, the calorie content of the latter is higher.
Find out how easy lose 10 kg in a week on a watermelon diet!
Which foods have the least calories?
Low-calorie vegetables are those that have only 30 kcal per 100 g. Potatoes, carrots, beans, beets, green peas, as well as cauliflower, Brussels sprouts and kohlrabi have a higher calorie content - up to 99 kcal per 100 g of product.
Low-calorie foods include:
Milk, kefir, low-fat cottage cheese, koumiss, yogurts with a fat content of one and a half percent or 3.2%;
Fruits, fish - hake, cod, flounder, pike perch.
Some nuances that change the taste of coffee and tea
Tea without sugar is a low-calorie drink
Eating low-calorie slimming meals from simple foods, what should you drink so as not to gain weight? In addition to the need to drink up to 2 liters of fluid per day, you can drink drinks that have a small amount of calories. Drink tea or coffee without sugar. One teaspoon of coffee contains 2 kcal, tea - 1 kcal. And sugar in a spoon contains from 16 to 40 (!) kcal. The quantity is different, because depends on the fullness of the spoon and sources: on Wikipedia - 4 g in a teaspoon, and according to GOST - 10 g. Therefore, for the purity of the experiment, you can independently determine the number of grams in one spoon.
If you drink tea and coffee without sugar, then you can immediately reduce the number of calories consumed per day. Milk added to coffee or tea also adds calories to the drink. One teaspoon of medium-fat milk contains 11 kcal, condensed milk - 40 kcal. One spoonful of cocoa contains 33 kcal, if you add sugar, you get a lot. Drinking sweet tea, coffee or cocoa is only a habit, so it is difficult to give it up for the first few days. When you get used to drinking these drinks without additives, you will feel the real taste and aroma.
Low calorie diet menu for the day
Juices are high in calories, especially grape juices. 100 g of compote made from dried fruits contains 170 kcal. Mineral water has zero kcal. From alcoholic drinks:
the most high-calorie ones are liqueurs (300-350 kcal per 100g);
a bottle of beer contains 250 kcal;
the least calories in 100 g of dry wine - 65 - 86 kcal.
Therefore, to obtain effective results, you need to not only eat low-calorie slimming dishes from simple foods, but also drink appropriate drinks.
How to determine the number of calories
To calculate the number of calories needed for weight loss, the following factors are taken into account:
- Age, gender;
- Height Weight;
- lifestyle or activity level;
- Availability of training
- What is the current diet.
There are several ways to calculate the calories needed to reduce body weight. The simplest one is as follows:
26-30 kcal per 1 kg for those who lead a sedentary lifestyle, with little physical activity;
31-37 kcal for people with average physical activity;
up to 40 kcal for those who combine an active lifestyle with high physical activity.
For those who want to lose weight, you can make a 10-15% downward adjustment.
There are other more complex calculation systems. You can not fall below 1200 kcal per day, as this will negatively affect the metabolism. No need to get hung up on counting the number of kilocalories. Each organism is individual, it is necessary to determine the types of products and the amount to adjust the weight, taking into account all the features and preferences.
If you are preparing low-calorie meals for weight loss from simple products, then you need to consider the effect of heat treatment. For example, when vegetables are cooked, fiber is destroyed and, consequently, the calorie content of this product increases.
Delicious breakfasts to lift your spirits and help you lose weight
Baked oatmeal with fruit is an excellent low-calorie dish
When following a diet or if you just need to lose weight, then it is not necessary to eat tasteless food. Experts recommend diversifying the menu and developing several types of dishes.
Breakfast is a must. A wholesome meal in the morning fills the whole body with energy for the whole day. It is better to skip dinner than skip breakfast. Of course, sandwiches with any sausage, butter and pies should be excluded from the menu. You can eat a whole grain bread sandwich with fish.
For a quick and low-calorie breakfast, muesli seasoned with kefir or low-fat milk is suitable. Low-calorie breakfast dishes for weight loss can be prepared from simple products. Boil porridge in water, without oil. To do this, you can use buckwheat and hercules, millet, barley. They help to restore digestion and cleanse the stomach.
The porridge needs to be cooked properly. How to do it:
Cook with water or milk with 2.5% fat;
After boiling, sweat for 10-15 minutes;
You can add fruits, berries or honey.
Cottage cheese pancakes are suitable for breakfast, but they must be baked in the oven.
An egg omelet with vegetables and a slice of whole grain bread is a great breakfast!
Low calorie lunch recipes for weight loss
Even if you decide to lose weight, you need to have lunch. At lunch, with a meal, the body receives 40% of the required calories. Lunch should start with a salad. It can be made from vegetables rich in dietary fiber. This will create a feeling of satiety and the amount of other food can be reduced. Water and fiber vegetable salad help reduce the absorption of other dishes.
It is better to season the salad with soy sauce or vinegar. Here is one such salad recipe:
White cabbage cut into strips.
Carrots, apples and beets are rubbed on a coarse grater.
Mix vegetables, add greens and season with low-fat kefir.
Recipe for a low-calorie hearty salad:
- Boil the cauliflower in salted water, then separate it into florets.
- Sprinkle with lemon juice.
- Add chopped boiled eggs, green onions and add a small amount of low-fat sour cream.
Such a low-calorie salad will be satisfying.
For lunch, low-calorie first courses for weight loss can be prepared from simple products. Properly cooked soup loses up to 4% of calories. Hot soup or broth improves digestion. Don't skip soups.
Here is the turkey soup recipe:
Half a kilo of turkey;
Three potatoes;
One bulb;
One carrot;
A glass of rice;
One tomato.
Pour three liters of water into a saucepan and put the turkey in it. Boil the broth for 45 minutes, add carrots and onions. Rinse the rice and put into the broth. After 20 minutes, add chopped tomato to the soup. Cook for another 10 minutes and the soup is ready.
The second dish can be prepared from dietary meat with a vegetable side dish, a cottage cheese casserole cooked in the oven is suitable. You can add apple slices and cinnamon to cottage cheese, this will diversify the second dish.
Here is another recipe for an interesting low-calorie second course - potatoes stuffed with vegetables:
- Potatoes - 4 pieces;
- Carrots - 2 pieces;
- Celery - a bunch;
- Tomato - 1 piece.
Peel the potatoes, cut lengthwise, scrape out the middle. Boil the rest of the vegetables and fill them with potato halves. Cook in vegetable broth until tender. Add squeezed tomato juice. Sprinkle chopped greens on the finished dish.
To remove extra centimeters from the waist, it is not necessary to exhaust yourself with diets. With the help of low-calorie foods, you can eat normally.
To lose weight, you need to properly prepare a full meal from simple, low-calorie foods.
Do you want to lose weight quickly? Read the entry:
Low-calorie, simple meals for dinner
Fish stewed with vegetables is good both as a low-calorie lunch and as a dinner.
Many people think that dinner is not necessary if you want to lose weight. You can dine, observing a number of conditions:
Eat dinner three hours before bedtime;
Refuse fatty meat, flour and confectionery;
Portions should be small: meat and fish - up to 150 g, carbohydrate foods - up to 40 g, vegetables - up to 250 g.
Delicious fish stew with vegetables is an example of a low-calorie dinner:
- 500 g fish fillet;
- 200 g of onion;
- 300 g carrots;
- 4 bay leaves;
- a little tomato paste;
- 2 tablespoons of vegetable oil.
Cut carrots, onions into rings and sauté in oil, with the addition of tomato paste. Then put the fish on top, pour in half a liter of water, add spices and simmer for 40 minutes.
You can cook boiled chicken for dinner. It will take about 20 minutes. You can add vegetables or some green peas as a side dish to the chicken.
Treat yourself to a delicious baked apple in the evening. Recipe: wash apples, cut out the core, you can add sugar, honey, cinnamon. We spread it in a container and bake at a temperature of 180 degrees until the juice comes out. Such an apple can be a full dinner.
You can cook very tasty low-calorie dishes for weight loss. Even from simple products, culinary masterpieces are obtained. For example, baked eggplant:
cut eggplant into circles of one centimeter and place in a form greased with vegetable oil;
put chopped tomatoes on the eggplants, drizzle with oil, sprinkle with chopped herbs and spices, squeeze out two cloves of garlic;
put the form in the oven for 50 minutes;
before you get the finished dish, you can sprinkle with grated cheese and hold for another two minutes in the oven.
Another recipe for a healthy dinner is chicken cutlets:
- Make minced chicken breast, fat-free cottage cheese and onion.
- Break in one egg, salt and pepper.
- Formed cutlets bake in the oven. Very tasty and low calorie.
You can lose weight without dieting, just use low-calorie foods for food, be sure to have breakfast, drink liquids about 2 liters per day and have dinner no later than 3 hours before bedtime. By following all these recommendations, it will be easy to achieve the desired result.
Meat lovers can treat themselves to dinner with chicken cutlets with vegetables (low-calorie option)
Most of those who, as a result of hard work, have achieved success in losing weight and returned attractiveness and harmony to their figure, think about the question of how to maintain the achieved result. It's no secret that healthy and dietary nutrition is the best way to keep weight off.
Today our attention will be focused on low-calorie recipes for every day. You can make sure that you can stay in shape without even denying yourself the pleasure of a delicious meal. You can be sure that diet meals will appeal to your entire family. A variety of recipes allows you not to waste time on competent menu preparation. Preparing most dishes will not take much time and will not require you to have any special skills. The main thing - always remember that healthy and properly cooked food is the key not only to harmony, but also to health.
Recipes for every day: for breakfast
The key is usually a healthy breakfast. According to experts, morning meals should include slow carbohydrates. They provide the human body with energy for a long time.
Oatmeal for the Perfect Morning
To prepare this most valuable dish, we need:
- oatmeal - 50 g;
- milk - 2/3 cup;
- water - 2/3 cup;
- low-fat yogurt - 2 tablespoons;
- honey - 1 one tablespoon;
- salt.
First you need to mix water and milk. This should be done in a saucepan. Then add a small pinch of salt and bring the Porridge to a boil and leave to simmer for 10-20 minutes. Stir occasionally. Please note that large and coarse flakes are cooked longer than small ones, but they are richer in fiber. Porridge is laid out on plates and served with honey and yogurt.
Also, oatmeal goes well with bananas, any berries and apples. You can always add them to your meal if you like.
Appetizing Greek omelet
If you use our recipes for every day, diet food will quickly become an integral part of your life. Eating this affordable egg dish for breakfast will provide your body with not only slow carbohydrates and proteins, but also important vitamins and minerals. For cooking we need:
- chicken eggs - 2 pcs.;
- small tomatoes dried in the sun - 2 pcs.;
- olive oil - 1 teaspoon;
- feta cheese or cheese - 25 g;
- a slice of grain bread.
Heat a teaspoon of olive oil in a skillet. Beat eggs in any container with a whisk. Cheese should be cut into cubes, tomatoes - into small pieces. Pour the beaten eggs into the pan, lifting the edges slightly. Fry the omelet until the middle is almost ready. Put cheese and tomatoes on half of the semi-finished dish. Cover the filling with the other half. Transfer the finished omelet to a plate. Serve with a slice of bread.
All nutritionists unanimously argue that people who are prone to excess weight should not sit on. You just need to switch to diet food. Recipes for every day, proposed by us, will help you with this. Such food should become a way of life for a person. In this case, the figure will not suffer from constant fluctuations in weight, and the cardiovascular and digestive systems will also remain healthy. We continue to get acquainted with the low-calorie menu. It is noteworthy that it can be varied and very tasty.
What to cook for lunch?
Lazy dumplings with cottage cheese
To make lazy dumplings, we need the following ingredients:
- low-fat cottage cheese - 250 g;
- one egg;
- two tablespoons of flour;
- low-calorie yogurt;
- dill and parsley.
Low-fat cottage cheese should be mixed with the protein of one egg, flour and finely chopped dill and parsley. On a cutting board sprinkled with flour, lay out the resulting mass and roll out the flagella. Each of them should be about 2 cm in diameter. Cut the bundles into pieces 4 cm long. Pour water into a container and bring to a boil. Cook lazy dumplings for 5 minutes. Take them out after they float. The dish can be served with natural yoghurt.
Light soup with rice and cauliflower
Let's continue with the diet. Recipes for every day necessarily include the preparation of hot dishes. For this low calorie soup you will need:
- cauliflower - 100 g of inflorescences;
- white rice - one tablespoon;
- potatoes - 2 pieces;
- onions - ½ pieces;
- carrot;
- dill and parsley.
Boil rice in boiling water for 15 minutes. Add diced potatoes, finely chopped onion and grated carrots. Now you should add small cauliflower inflorescences to the soup. Then leave the dish to cook for another 5 minutes. It is recommended to serve the soup with finely chopped dill and parsley.
Steamed fish cakes
Recipes with photos can be found today in many culinary magazines, as well as on various portals. To prepare the following dish, you need the following products:
- fish fillet - 0.5 kg;
- crushed crackers - 3 tbsp. spoons;
- milk or water - 125 ml;
- onions - ½ pcs.;
- egg - 1 pc.;
- nutmeg.
Grind fish fillet and onion in a blender or pass through a meat grinder. Add milk or water, egg and chopped nutmeg to the mixture. Add salt and pepper to taste.
Stir the mince thoroughly. Wet hands with cold water and form oblong patties. You can stew the dish in a double boiler or in a pan in a small amount of water. Cooking time - 15 minutes.
We continue to consider popular dietary dishes. Recipes for every day with photos, suitable for a healthy lunch, will help hostesses replenish their cookbook.
Oriental noodle snack
To prepare this delicious appetizer, we need:
- rice noodles - 200 g;
- cherry tomatoes - 12 pcs.;
- fish sauce - 1 tablespoon;
- juice of one lime;
- sugar - 1 teaspoon;
- chili pepper - 1 pc.;
- grapefruit - 2 pcs.;
- cucumber - ½ pc.;
- carrots - 2 pcs.;
- green onion feathers - 3 pcs.;
- shrimp - 400 g;
- cilantro and mint greens - 2 tbsp. spoons.
Boil the noodles in plenty of water for 7-10 minutes. Rinse it under running cold running water. Put the noodles on a plate. Add tomatoes, fish sauce, sugar, lime juice to it. Now it's time for the chili peppers. Cut off the stalk of the vegetable and clean it from the seeds. Cut the pepper into cubes and add to the mixture. Peel the grapefruit and add the pulp to the salad. Cut the carrots into strips, and green onion feathers into thin rings. At the end, add shrimp, finely chopped mint and cilantro to the appetizer. Thoroughly mix all the ingredients and serve.
Your family will love this appetizer and diversify your diet. Recipes for every day should not be too simple and boring.
diet soup
To cook a delicious soup, we need the following ingredients:
- olive oil - 3 tablespoons;
- onions - 2 heads;
- curry powder - 2 teaspoons;
- apple - 1 pc.;
- lime juice;
- garlic - 3 cloves;
- a small ginger root;
- sweet potatoes - 800 g;
- vegetable broth - 1.5 liters;
- red lentils - 100 g;
- milk - 300 ml;
- coriander.
Soup made from these products is used as a source of protein, fiber and antioxidants, even in a vegetarian diet. Let's continue to consider The best recipes will help diversify a boring menu.
In the pre-boiled vegetable broth, add the diced sweet potatoes and lentils. We cook for about 20 minutes. Add chopped green apple. Pour milk into the broth. Bring the soup to a boil again. At this time, fry the onion in olive oil until golden brown. Add garlic to it. We rub the ginger root on a fine grater and add it to the soup along with the frying. At the very end, the juice of one lime is added to the dish. It is recommended to puree the soup with a hand blender. Serve with finely chopped coriander leaves.
Diet dinner
In order for dietary nutrition (we are now considering recipes for every day) to be correct, you should follow the recommendations of experts. Vegetables, lean poultry and fish are ideal for an excellent low-calorie dinner.
Sea bass in the oven
In order to surprise and delight your household during the evening meal, you should cook sea bass with fennel. This wonderful dish is rich in protein, vitamin C, iron.
For cooking you will need:
- sea bass - about 300 g;
- fennel seeds - 1 teaspoon;
- cumin seeds - 1 teaspoon;
- mustard seeds - 1 teaspoon;
- turmeric - half a teaspoon;
- fennel - one head;
- lemon - 1 pc.;
- olive oil;
- coriander greens.
The perch will be baked in the oven at 220°C. Chili peppers must be cut into small cubes. Mix it with cumin, fennel, turmeric and mustard. Grease a small piece of foil with olive oil. We spread 1/3 of the spice mixture on it. Rub the rest of the spices on the fish and put it on the foil. Place a sliced lemon on top of the perch. Wrap the fish in foil and seal the edges. Put the workpiece on a baking sheet. The total baking time is 15 minutes. Serve the fish with coriander greens.
As you can see, diet food for every day is not a problem. Cooking delicious dishes does not take much time, but very soon it will bear fruit.
People seeking to achieve noticeable results in fat burning are advised to familiarize themselves with the rules of a healthy diet. Be sure to include low-calorie foods in your diet. According to many scientific studies, it has been proven that relatively few calories are found in vegetables and fruits. If you want to lose weight without unpleasant consequences, eat foods with complex carbohydrates, fiber, and a minimum amount of fat.
What are low calorie foods
Calorie is the energy value of food. In other words, this is the amount of energy that the body receives from food. Thanks to this energy, the vital activity of the body is maintained: cells grow, divide and restore, blood circulation occurs, the heart contracts, food is digested, and a constant body temperature is maintained. A person spends energy from food during physical exertion and even during sleep.
The main components of food are proteins, carbohydrates and fats. In addition to these substances, some foods contain carboxylic acids - for example, citric acid, polyhydric alcohols - glycerin, sweeteners, alcohol. Most energy is spent on the assimilation of proteins: mainly cheeses, cottage cheese, poultry meat, animals, fish, peas, beans, nuts. Next in complexity of digestion are fats (butter, margarine, chocolate, etc.) and carbohydrates (cereals, pasta, dates, raisins).
Proteins, fats and carbohydrates are capable of releasing different amounts of energy. When summing this energy, the calorie content of products is calculated. To simplify the calculations, averages are taken: fats give 9.3 kcal / g, proteins - 4 kcal / g, carbohydrates - 4 kcal / g. For example, if the body receives 4 kcal when digesting 1 g of protein, then when eating 70 g of protein, a person will receive 280 kcal (70 g x 4 kcal).
Remember that animal proteins require more energy to digest than plant-derived substances. When calculating calories and having a desire to lose extra pounds, often people choose a meal with no fat, because they think that this approach will help solve the problem. Fats, like other basic substances, are necessary for our body for full development. Be sure to include vegetable fats in the diet within the established norm, then a set of extra pounds does not threaten you.
When choosing a low-calorie food, keep in mind that it includes foods that, according to the calorie table, contain less than 100 kcal per 100 g of weight. It is worth listing the main types of low-calorie foods:
- veal;
- crucian carp;
- carp;
- flounder;
- smelt;
- natural yogurt;
- radish;
- spinach;
- string beans;
- seaweed;
- tomatoes;
- eggplant;
- zucchini;
- White cabbage;
- bow (feather);
- carrot.
What determines the calorie content
By determining the calorie content, you will be able to understand whether the food is healthy. When calculating, consider the following:
- The more fat a food contains, the more calories it contains. Keep in mind that split fats go into reserve and burn out when the body has nowhere to take energy from. To get rid of excess fat, protein diets are used: reserve reserves are spent on protein digestion and a person gradually loses weight.
- Low-calorie foods contain a lot of fiber, which takes time and effort for the body to digest.
- When losing weight, it is forbidden to use “fast” carbohydrates, because they are digested almost instantly and contribute to weight gain.
- Vegetables are considered the lowest calorie foods for weight loss. This is followed by fish, fruits, dairy products, poultry.
- In order for the diet to be complete, you should not give up oil and cereals - although they are considered high-calorie, they are necessary for the development of the body.
Table of low-calorie foods
Do not completely give up high-calorie foods: for example, cereals and cereals. Raw, they contain a lot of calories, after cooking, the initial figure is significantly reduced. Doctors recommend the use of legumes - an indispensable source of protein. As a rule, calorie content is indicated per 100 g of the product. Based on this, food is divided into:
- Very low-calorie - 100 g contains up to 30 kcal: such food includes zucchini, pumpkin, tomatoes, turnips, lettuce, cucumbers, bell peppers, mushrooms.
- Low-calorie - in 100 g from 30 kcal: cod, pike, pike perch, carp, swede, green peas, carrots, potatoes, kefir, low-fat cottage cheese, yogurt.
- Medium-calorie - in 100 g 100-200 kcal: include lamb, turkey, rabbit meat, chickens, eggs.
- High-calorie - in 100 g from 200 to 450 kcal: fatty meat, bakery products, sweets, snacks, chips and more.
- Very high-calorie - in 100 g from 450 kcal: different butter, bacon, fatty pork, raw smoked sausage, chocolate, peanuts, Brazilian, walnut, pine nuts.
The number of calories consumed should equal the amount of energy expended. If a large number of calories are ingested, they will be deposited as excess fat. With little energy, exhaustion occurs. If we are talking about losing weight, then a person should receive calories a little less than is spent. The data below will help you choose the right food for compiling a diet menu.
Vegetables and fruits
These foods are included in many diets. Vegetables are recommended to be consumed raw in order to fill the body with useful substances as much as possible. Be sure to include greens with a lower GI in your menu (the glycemic index indicates how quickly insulin rises after using a particular food). If you decide to use heat treatment, then choose a short cooking (use a slow cooker) or a baking method using foil.
Baking is better than boiling, because when cooking, the nutrients go into the water. It is not advisable to fry vegetables for a long time, because the used oil will add calories to the dish. In addition, fried foods contain many toxic substances and carcinogens. An excellent alternative is fast frying: in order to preserve the substances necessary for the body, use a VOK type pan, the processing should be multiple with constant stirring (as Asian dishes are cooked).
Use cabbage, carrots, beets, herbs, garlic and onions as often as possible. Below are vegetables with an indication of the composition, number of calories (column 2), GI (glycemic index). Use these data when organizing a healthy diet:
Product name (100 g) | Carbs (g) | ||||
Sauerkraut | |||||
fresh tomatoes | |||||
fresh cabbage | |||||
Green pepper | |||||
salted mushrooms | |||||
Zucchini caviar (data depend on composition) | ? |
Fruits are recommended to be eaten raw separately from the main meal: for a variety of menus, make fruit salads. If there are problems with digestion, then mix fruits with fermented milk drinks (yogurt or kefir). Try not to drink freshly squeezed juice often, because it greatly increases the GI. Fruits are dangerous because they contain sucrose and fructose, so they are recommended to be eaten in the morning. When choosing them, look at the number of calories, the amount of carbohydrates and the glycemic index:
Product name (100 g) | Carbs (g) | ||||
Strawberry | |||||
Grapefruit | |||||
Red Ribes | |||||
Black currant |
Avocado is the most high-calorie fruit (160 kcal per 100 g), but it is recommended for people who are losing weight (especially in low-carbohydrate diets). Avocado contains a huge amount of useful elements and vitamins. Dried fruits are high in calories, but have a relatively low glycemic index, so eat prunes, dried apricots, figs, and more when you need a snack or want “something sweet.”
cereals
Keep in mind that when following a protein diet, it is often forbidden to eat cereals and legumes. Such food is rich in carbohydrates, vegetable protein. Raw cereals are high in calories. When they are cooked in water or milk (it all depends on your preferences and diet), the calorie content per 100 grams of the finished product is reduced. An excellent option for weight loss is quinoa boiled in water: it contains useful amino acids, few calories. When choosing food, focus on the glycemic index, the energy value of cereals and legumes in boiled form:
Name of dish (100 g) | Carbs (g) | ||||
Hercules porridge on the water | |||||
Rice porridge on the water | |||||
Barley on the water | |||||
Barley porridge with milk | |||||
Hercules porridge with milk | |||||
Wholemeal macaroni | |||||
Quinoa boiled in water | |||||
Semolina porridge with milk | |||||
Unpolished rice boiled in water | |||||
boiled beans | |||||
boiled lentils | |||||
Millet boiled in water | |||||
Buckwheat on the water |
Dairy
Yogurt, kefir, cottage cheese are rich in protein, calcium. Buy food without additives: it is desirable that the composition does not contain sugar, fruit pieces, emulsifiers, flavor enhancers. Buy low-fat yogurt and kefir made at home from sourdough with live bacteria. If the drink is fat-free, then this will complicate the absorption of nutrients (for example, calcium, which promotes weight loss): a suitable fat content of the drink is 1-2.5%. The compositions are recommended for protein diet, people with hyperinsulinism.
Product name (100 g) | Carbs (g) | ||||
Curd whey | |||||
low-fat kefir | |||||
Milk (0.5%) | |||||
Ryazhenka (1%) | |||||
Milk (1%) | |||||
Natural yogurt (1.5%) | |||||
Low-fat cottage cheese | |||||
Curd (2%) | |||||
fruit yogurt | |||||
Low fat sour cream (10%) |
Fish
Before you buy a fish, pay attention to its size: often, the larger it is, the more mercury it contains. Fatty fish varieties are useful in small quantities: red fish, pink salmon, contain omega-3 acids necessary for beauty. Sometimes doctors advise replacing shrimp with salmon or sterlet. For weight loss, it is best to use steamed fish. Common options for dishes, fish are presented below:
Product name (100 g) | Carbs (g) | ||||
sea kale | |||||
boiled mussels | |||||
boiled cod | |||||
boiled pike | |||||
Boiled pollock | |||||
boiled crabs | |||||
boiled hake | |||||
boiled trout | |||||
boiled oysters | |||||
Boiled crayfish | |||||
Boiled sea bass | |||||
boiled mullet | |||||
boiled carp | |||||
Boiled salmon |
Meat
When organizing proper nutrition, it is important to include meals with a large amount of proteins in the diet, which are a source of amino acids necessary for cell renewal. Keep in mind that the norm for an adult is 3 grams of protein for every kilogram of weight. 100 g of meat can contain different amounts of protein:
Product name (100 g) | Carbs (g) | ||||
boiled veal | |||||
Boiled chicken breast | |||||
Lean boiled beef | |||||
boiled turkey | |||||
boiled beef tongue |
Low calorie foods for weight loss
BMR is the basic metabolism, the amount of energy necessary for the life of the body. Focusing on this value, you can easily create a menu without significant cuts. Remember that cutting off more than 400 kcal from ROB leads to some resistance of the body: it begins to "think" that it's time to starve, so the metabolism slows down. GER is calculated by taking into account the weight, height and age of a person:
- If you are a man, then apply the formula: 66 + (14 x weight) + (5 x height in cm) - (6.8 x age).
- Women do the calculation like this: 655 + (9.56 x weight) + (1.85 x height in cm) - (4.7 x age).
The basal metabolic rate helps to avoid compiling a menu with too low energy value. Initially, the figure can exceed 1200 kcal, in the process of losing weight, the indicator decreases, as a result of which the calorie content of food decreases. For example, if the OOB is 1450 kcal, then you should eat in such a way as not to “depart” from this indicator. Gradually losing kilograms, gradually reduce the ROB by applying the above formula. With weight loss, ROB can be 1380 kcal, then 1300 kcal. The body will not experience stress and will receive a minimum of food for normal operation.
It is important to understand that a sharp decrease in caloric content is harmful to health, the body does not immediately obey the whim of the owner and uses special resources to protect itself. Metabolism slows down and after the end of the diet, a person, switching to the usual diet, quickly gains the same weight with a vengeance. Even eating less than before the diet, a person runs the risk of gaining kilograms, because in the absence of accurate calculations, you can easily eat more than is required to maintain a lean body.
The lowest calorie
When on a diet, feel free to use the lowest calorie foods. Pay attention to the characteristics of food, what benefits it brings to the body:
- Fresh cucumbers (13 kcal per 100 g) are rich in potassium, carotene, vitamins C, PP, group B and complex organic substances. Vegetables improve intestinal motility, remove cholesterol from the body.
- Asparagus (21 kcal per 100 g) is a source of dietary fiber, rich in minerals, vitamins A, C, E, K, group B, folic acid, potassium. Regulates blood clotting, prevents the formation of blood clots, the development of cancer, strengthens blood vessels, increases the tone of the body.
- Spinach (22 kcal per 100 g) is rich in vitamins A, PP, B, C, E, D, H, K, magnesium, calcium, phosphorus, sodium, iodine and other trace elements. With regular use, immunity is restored, tone increases, blood vessels strengthen, and prevents the development of hypertension. The vegetable is a mild laxative, it is not recommended for pregnant women, people with kidney problems.
- Broccoli (34 kcal per 100 g) is rich in calcium, proteins and other substances. With regular use, cancer is prevented, it is recommended to eat with problems with the pancreas, increased acidity of the stomach. Broccoli is used raw or boiled. When cooking, remember that cabbage should not be digested, then it will retain a maximum of nutrients.
- Carrots (35 kcal per 100 g) are a source of carotenoids, an excellent antioxidant, have a beneficial effect on vision, increase tone, restore the immune system, and enhance intestinal motility. It is recommended to eat vegetables raw: you can make different salads.
- Chili pepper (20 kcal per 100 g) stimulates the production of a natural analgesic by the body. When eating pepper, mucus is produced in the stomach - a substance that prevents the occurrence of ulcers. The vegetable prevents the occurrence of heart problems, prevents the development of oncology, and protects a person from aging.
Given the above features of "light" vegetables, feel free to use them when compiling the menu. The lowest calorie food will help when creating interesting dishes:
- Make a salad of fresh cucumbers: take 2 cucumbers, 1 bunch of wild garlic, dill, parsley, green onions, fat-free sour cream or light natural yogurt. Cut the vegetables into slices, chop the greens, season everything with sour cream or yogurt, add salt to taste if desired.
- Boiled asparagus is prepared as follows: peel the stalks, rinse with cold water, dip them in boiling salted water for 3-5 minutes, remove and drain in a colander, dip in a bowl of cold water. For dressing, mix together olive oil, lemon juice and salt. Arrange the asparagus on a plate and pour over the sauce.
- Spinach salad: take 230 g of spinach, 2 tomatoes, 1 avocado, 200 g of cheese. Cut vegetables, avocados, cheese into slices, add olive oil, a little vinegar, 1 tsp. sugar, a pinch of salt, mix.
- Prepare broccoli puree: divide vegetables (about 300 g) into inflorescences, steam, lightly fry onion (1 head) in olive oil, mix everything with a blender, pepper, salt to taste.
- Carrot salad is prepared as follows: 2 carrots are cut into strips, walnuts are chopped, everything is mixed, seasoned with natural yogurt, 1 tsp is added. honey, a pinch of grated fresh ginger.
- An excellent soup is prepared with chili pepper: 5 tomatoes are taken, boiled over, the skin is removed. Tomatoes, 2 garlic cloves, 1-2 peppers are mixed in a blender, the mixture is cooked in a saucepan for about 10 minutes. At the end, chopped herbs are added, salt to taste.
Weight will drop rapidly if you consider a few recommendations. Make up your diet, focusing on the following:
- Eat about 1.5 kg of vegetables per day (about 1300 kcal): bake, boil, stew, eat fresh, but do not eat fried zucchini and other vegetables in this form.
- Dress salads with fat-free yogurt.
- Eat strictly according to the schedule: 4-6 times a day, for breakfast, lunch or dinner, the portion should be small.
- Drink water, green tea, vegetable juices.
- Include dairy, low-calorie protein foods, fruits, cereals.
Satisfying low calorie foods
It is important not only to effectively lose weight, but also to fill the body with nutrients. Whole foods include:
- lean veal;
- chicken
- a rabbit;
- lean beef;
- turkey;
- kidneys and heart;
- seafood in the form of squid, shrimp, crabs, flounder, carp, tofu, river perch, blue whiting, pike perch, pike;
- low-fat milk, cottage cheese, kefir.
During the diet, it is worth using special recipes. It is worth citing the most popular:
- Chicken salad is prepared as follows: take a boiled fillet (300 g), chop it, cut 2 fresh cucumbers, 2 tomatoes, 1 bell pepper, 100 g of pitted olives, 100 g of cheese in squares, mix, season with olive oil, add salt, oregano taste.
- Squids can be mixed with bell peppers, onions, parsley, olive oil - you get an excellent light salad.
- Spicy salad is made with squid, shrimp with sweet peppers, cucumbers, radishes, lettuce, celery, paprika and olive oil.
To avoid gaining extra pounds while dieting, it is important to consider a number of important tips. Know that hearty meals:
- it is better to cook meat and seafood, in extreme cases, an oven is suitable for cooking;
- eat hearty meat dishes for lunch;
- Eat boiled fish for dinner.
Delicious low calorie foods
Among those who are losing weight, there are also lovers of eating something tasty. Such food should include sweets, interesting dishes, low-calorie foods:
- marmalade;
- marshmallow;
- paste;
- popcorn without salt and butter;
- cottage cheese;
- natural yogurt;
- bell pepper;
- melon watermelon;
- berries - raspberries, blackberries, strawberries, blueberries, lingonberries;
- fruits - pineapples, mangoes, bananas, grapes, persimmons, papaya, guava, apples, grapefruit, tangerines.
This list of low-calorie foods can be used when compiling a daily menu. Baking should be present in the diet only in the form of bread with bran without yeast, bread, biscuits. Remember that a healthy dessert (sweets, cottage cheese, yoghurts and fruits, berries) is best consumed separately instead of a light snack or for breakfast. Decorate your morning with a wonderful dish of cottage cheese, yogurt and berries. This will help increase tone and improve digestion. During the day, between breakfast and lunch or for an afternoon snack, treat yourself to an apple, pineapple slices, grapefruit, healthy sweets.
Video
Wanting to get rid of excess weight, everyone should understand that the secret of success lies in an integrated approach. It is important to harmoniously combine exercise and diet. Today, more and more people are refusing tough express weight loss programs that require the complete rejection of a number of products, giving preference to healthy low-calorie foods.
With proper nutrition, you can not only eliminate excess weight without feeling hungry, but also consolidate the result for a long time, improve well-being. Low-calorie meals are prepared from simple products that are always on hand or in the nearest store. All you need to change your diet and start cooking is to pick up recipes with calories.
PP Principles for Weight Loss
The basic principles of proper nutrition for losing weight are quite simple and boil down to the following:
- Consider calories and BJU. The energy and nutritional value of products, as well as the ratio of proteins, fats and carbohydrates, are extremely important when compiling a dietary menu. To lose weight, the number of calories consumed must be less than their consumption. The basis of the diet should also be fiber. It is best to combine them with. But vegetable and animal fats should be minimized.
- Avoid harmful foods. Sweets, bakery products, pastries, carbonated drinks, coffee should be completely excluded from the menu. It will not be superfluous to get rid of bad habits, because alcohol, for example, refers to foods with a high calorie content. If you have a choice - to cook from pork or beef, the second type of meat will be preferable.
- Choose food processing methods that do not require the use of fats. It is important not only to find what to serve to the table, but also to understand how to cook food in order to preserve its beneficial properties for the figure and the body as a whole. The simplest and most convenient cooking methods do not require an excess amount of oils. It is best to cook in the oven, slow cooker, steam.
- Drink a lot. Water is the foundation of our body. Dehydration should not be allowed, this will negatively affect the figure and well-being. The daily norm of water is 2 liters.
- Make a menu for every day, for a week. Think about the first and second courses in advance, write down which ones you will cook for breakfast, lunch and dinner. If the holidays are approaching, make a menu for the New Year, Birthday, etc., include low-calorie foods in it.
Food should be as balanced as possible and satisfy all the body's needs for vitamins, minerals, acids and other useful substances. To better understand calories and BJU, we bring to your attention a table of products indicating these data.
Secrets of cooking with a minimum of calories
Cooking healthy meals can be tasty and very simple if you have a few easy recipes with a photo, a detailed description of the processes and calorie content. We offer several options that you can cook both for yourself and for the whole family. Salads can be vegetarian, consisting exclusively of vegetables (zucchini, pumpkin, eggplant, beans, etc.), and meat (with the addition of chicken breast or turkey).
Salads
For many, salads are synonymous with weight loss. Fillings make them satisfying. Give up mayonnaise, use olive oil and homemade sauces, this will help make the salad as dietary as possible.
raw mushroom salad
Prepared from champignons. This type of mushroom is different in that they can be eaten without heat treatment, it is enough to wash and clean. Calorie content of 100 grams of mushrooms is 22 kcal. In combination with the rest of the ingredients, the calorie content of the salad will be no more than 50 kcal. To prepare, take:
- 150 gr mushrooms;
- the same number of cherry tomatoes;
- half a sweet purple onion;
- 1 PC. bell pepper;
- greenery;
- pepper and salt to taste;
- 1 st. l. soy sauce;
- 2 tbsp. l. olive oil.
- Prepare the mushrooms, wash them, dry and cut.
- The rest of the vegetables also need to be washed and peeled, chopped.
- The greens are finely chopped and added to the rest of the vegetables.
- The dish must be peppered, salted, seasoned with soy sauce and olive oil.
Apple and celery salad
The dish is very tasty and healthy. Optionally, you can add ingredients or replace them with analogues. The calorie content of 100 grams of lettuce is 45 kcal. For cooking you will need:
- 2 celery stalks;
- 2-3 apples;
- head of cauliflower;
- 1 st. l. grain mustard and the same amount of sesame;
- 1 st. l. lemon juice and 2 tbsp. l. olive oil;
- greenery;
- seasonings and salt to taste.
- Wash celery, cut into slices.
- Divide the cauliflower into florets and blanch.
- Peel the apple, cut into strips and pour over lemon juice.
- We cut the greens, we introduce it into the salad.
- Separately, we prepare a dressing of olive oil, mustard and sesame seeds.
- Add dressing to salad, mix well and serve.
Salad "Appetizing" with chicken
This salad is an ideal source of vitamins and protein. The calorie content of 100 grams of a dish does not exceed 90 kcal. Served with a serving of brown rice, it makes a great dinner. To prepare the salad, take:
- 150 gr chicken;
- 5 cherry tomatoes;
- lettuce leaves;
- basil;
- 15 g of hard cheese with low fat content;
- salt to taste;
- 1 st. l. olive oil.
- Boil or bake chicken fillet, after sprinkling with spices and drizzling with olive oil.
- Cut the cooked chicken into small pieces.
- Wash lettuce and greens, finely chop.
- Cut the tomatoes into quarters.
- We combine all the ingredients, salt to taste, three cheese on top and season with olive oil.
Meat dishes
Hot meat dishes are the main source of protein and amino acids necessary for muscles. You can cook from low-fat varieties of meat and poultry, minced meat, liver and even fish. It is better to serve a meat dish with vegetables, for example, a serving of green beans. But it is better to forget about the use of potatoes. This root vegetable contains a lot of starch, and is poorly absorbed along with meat.
A chicken in the oven
The calorie content of the dish is 120 kcal per 100 grams. To prepare, take:
- 350 gr chicken fillet;
- 2-3 tomatoes;
- 1-2 zucchini;
- 1 carrot;
- rosemary, basil, dill, parsley;
- 2 tbsp. l. olive oil;
- salt and spices to taste.
- We clean the fillet, cut it into small slices, salt, add spices and a little greens, leave to marinate for half an hour.
- Wash and clean vegetables, cut into slices, slices or straws, salt.
- We put the fillet and vegetables in the sleeve, sprinkle with olive oil, bake for 40 minutes at a temperature of 220 degrees.
chicken casserole
100 grams of juicy casserole contains 160 kcal. It is best to eat it for breakfast or lunch. To prepare it, you must have on hand:
- 500 gr broccoli;
- 2 eggs;
- 300 gr minced meat;
- 1 onion;
- 1 st. milk;
- 1-2 bell peppers;
- greenery;
- 50 gr of hard cheese;
- spices and salt to taste.
- Boil broccoli for 5 minutes.
- Whisk milk and eggs in a separate container.
- In a blender, chop the onion and add it to the minced meat.
- Wash bell pepper and cut into rings.
- Grease a baking sheet with olive oil, spread the broccoli, bell pepper and minced chicken.
- Pour everything with the egg-milk mixture, three cheese on top, bake for 40 minutes at a temperature of 180 degrees.
desserts
Many people cannot imagine their life without sweets, and with PP it is very important to exclude sweets from the diet. Fortunately, store-bought sweets and cookies can be replaced with delicious and healthy desserts made from cottage cheese, fruits, pumpkins, etc.
Curd dessert
100 grams of such yummy contains only 65 kcal. Additives can be changed depending on the season. For cooking you need:
- 200 gr fat-free cottage cheese;
- 70-100 ml low-fat yogurt;
- berries and fruits.
- We grind the cottage cheese through a sieve.
- Add yogurt and decorate the dish with berries.
- If sweetness is not enough for you, use 1 tsp. honey.
strawberry marshmallow
You can cook it not only in the summer. The main ingredient can also be frozen. To prepare a treat with a calorie content of 78 kcal, you will need:
- 200 gr strawberries;
- 1 pack of gelatin;
- ½ tsp stevia;
- half a lemon.
- From the washed strawberries you need to make a puree.
- Add gelatin to the mixture and let it brew for 1-2 minutes.
- Add the juice of half a lemon and stevia to the berry puree.
- We put the mixture on the fire, but do not boil. Our goal is to dissolve the gelatin.
- Cool the cocktail and beat it with a mixer for 5-7 minutes.
- Cover the form with parchment, pour the mixture into it and refrigerate for 3 hours.
Baked apples, pumpkin, pear, quince - all this can also be attributed to dietary desserts. However, sweet tooth should remember that desserts can be consumed in a limited way and only in the first half of the day.
Low-calorie slimming dishes are a way to gently and smoothly lose weight without harm to health. Cooking them is simple and easy. It is better to eat losing weight 5-6 times a day in small portions. Diet food can be varied and original, the main thing is to show imagination and have the desire to change your figure for the better.
For effective weight loss, complex measures are needed. You need to lead an active lifestyle, but success, first of all, depends on proper nutrition. To create a calorie deficit, it is recommended to include diet foods in your diet.
They are easy to make with simple ingredients. Thanks to this diet, you can quickly lose extra pounds and maintain an optimal weight. Consider a few recipes for a low-calorie menu that will help.
Stewed vegetables with chicken fillet: recipe with photo
This is a very healthy and tasty dish that can be prepared in just 25 minutes. It is recommended to include it in the evening meal menu.
Ingredients:
- 400 gr. chicken fillet.
- 400 gr. frozen vegetables.
- 1 st. l. vegetable oil.
- Pepper and salt to taste.
How to cook the dish:
Rinse the poultry meat, then drain it, if necessary, get rid of the bones, veins and skin, and then cut into small pieces.
Lubricate the pan with vegetable oil, put the chopped chicken fillet on it, salt, pepper and stir regularly for 10 minutes.
The next step is to add frozen vegetables to the meat. Cover the pan with a lid so that they are well stewed, and the fillet pieces are fried.
After about 10 minutes, the low-calorie meal is ready. Can be served at the table. Enjoy your meal.
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Braised fresh cabbage recipe
This product is known for its beneficial properties, and contains a minimum amount of calories, so it is recommended to include it in a diet for weight loss.
Ingredients:
- 600 gr. white cabbage.
- 300 gr. onion.
- 300 gr. fresh carrots.
- 30 gr. vegetable oil.
Cooking process:
Heat the sunflower oil in a frying pan, chop the onion and fry it until golden brown.
Wash carrots well, peel and chop finely.
At the next stage, chop the required amount of cabbage.
Add carrots and cabbage to the onion, pepper everything and add a little salt. After that, cover the pan with a lid. During cooking, the cabbage will release juice, so the dish must be stirred occasionally. You can add a little more salt if needed.
Cooking time is 25-30 minutes. Braised cabbage can act as a separate dish or side dish.
Thanks to this simple recipe, you can cook a low-calorie dinner, while the vegetable quickly makes you feel full.
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Cabbage salad with carrots
A simple recipe for a light vegetable salad. It is very useful, as it provides the body with a large amount of essential vitamins and minerals. It will take no more than 15 minutes to prepare.
Ingredients:
- 200 gr. fresh cabbage.
- 1 PC. medium sized cucumber.
- 100 gr. fresh carrots.
- 1 st. l. olive oil.
- Sugar and salt to taste.
Cooking steps:
First of all, you need to chop fresh white cabbage.
Transfer it to a deep bowl, salt, add 1 tsp. Sahara. Cabbage needs to be crushed a little with your hands.
Cucumber cut into a medium salt shaker.
Grind carrots on a coarse grater.
Add the prepared ingredients to the cabbage, add a little more salt if necessary and drizzle with olive oil. To stir thoroughly.
The dietary dish is ready, it is recommended to use it fresh.
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chicken vegetable soup recipe
In any diet, there should be liquid dishes, as they have a beneficial effect on the process of digestion and the gastrointestinal tract. In addition, most soups do not contain a large number of calories, so they will not harm the figure. It will take no more than 40 minutes to prepare chicken soup with vegetables. Other recipes for diet soups, you can.
Ingredients:
- 300 gr. chicken breast.
- 400 gr. frozen vegetables.
- 2 pcs. medium sized potatoes.
- 1 PC. carrots.
- 1 PC. onion.
- 2 tbsp. l. sunflower oil.
- Pepper, salt and bay leaf to taste.
Cooking process:
To prepare the broth, you need to wash the chicken, cut it into small pieces. Place them in a saucepan and pour 2-2.5 liters. cold water.
When the water boils, you need to remove the foam. Then cook on low heat for 20-25 minutes.
In the meantime, peel the potatoes, wash them and cut them into small cubes or whatever you like.
Chop the onion and fry it in a frying pan along with carrots in vegetable oil until golden brown.
After 20 minutes, salt the broth, add the chopped potatoes and boil it for about 10 minutes, so that it is half cooked. Then add bay leaves, frozen vegetables and fry with onions. Vegetables will cook in about 7-10 minutes.
Now you can remove the pan from the heat, and serve the dish to the table.
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Curd dessert with fruits and gelatin without baking
During weight loss, it is difficult to abruptly give up sweets. The good news is that you can make your own dessert with few calories. So you can indulge a little.
Ingredients:
- 400 gr. sour cream.
- 300 gr. cottage cheese.
- 800 gr. canned peaches.
- 100 gr. granulated sugar.
- 25 gr. gelatin.
Cooking:
Gelatin pour 100 gr. water, stir and leave to soak for 10 minutes.
In a deep bowl, thoroughly mix sour cream with sugar with a mixer until the latter is completely dissolved.
Then add cottage cheese, grated through a fine sieve, to the mixture. If possible, it is better to immediately buy the curd mass. And mix everything well with a whisk or a mixer. After that, pour gelatin into the mixture.
Cut canned peaches into small pieces.
Put a layer of prepared curd mass into special molds, then fruits, and then another layer of the mixture.
Part of the mass can be laid out in a large form. Refrigerate until completely set, about 30-60 minutes. Diet dessert is ready to eat.
nutritional value
Pollock with stewed vegetables
This is a very healthy dish that can be included in the lunch or dinner menu.
Ingredients:
- 1 kg. frozen pollock fish.
- 150 gr. semolina.
- 400 gr. frozen vegetables.
- 100 gr. vegetable oil.
- 1 PC. medium sized carrots
- Salt to taste.
Cooking steps:
Defrost the fish, remove the fins and belly, then rinse thoroughly under running water. Cut into small pieces and sprinkle with a little salt.
Then the fish pieces should be rolled in semolina. It is very easy to do this. It is necessary to pour a small amount of semolina into a plastic container, put pollock, close the container and shake well.
For frying on one side, 3-5 minutes is enough.
Pour the finished pieces in a saucepan with 1 cup of boiling water.
Simmer pollock over low heat for 15-20 minutes so that the semolina is well boiled.
In the meantime, you need to work on vegetables. Cut the carrots into cubes and fry in vegetable oil in a pan for 3-5 minutes.
Add mixed vegetables and cook for about 10 more minutes.
By this time, pollock will be ready, and it can be served with cooked vegetables. Enjoy your meal!
nutritional value
Rice with vegetables and chicken: recipe with photo
This dish is similar to the usual pilaf, but it is only dietary, so it will not harm the figure. Rice with poultry meat is cooked in a double boiler.
Ingredients:
- 200 gr. chicken fillet.
- 200 gr. frozen vegetables.
- 100 gr. rice cereal.
- ½ tsp honey.
- 1 st. l. soy sauce.
- Pepper and salt to taste.
Cooking process:
Cut the chicken fillet into medium-sized pieces, transfer to a deep bowl, add honey, sauce. Then pepper and salt. Mix thoroughly, cover and leave to marinate for about 30 minutes.
Rinse the rice well and pour into a double boiler bowl.
Add frozen vegetables or chopped fresh fruits. It's good to stir.
Pour vegetables and rice with warm water.
Put the prepared pieces on the first tier of the double boiler.
Place a container with vegetables and rice on the second tier. Cover the dish with a lid. In order for all the ingredients to cook at the same time, you need to set the timer on the double boiler for 40 minutes.
After this time, a tasty and dietary dish can be served at the table.
nutritional value
Okroshka recipe on kefir with sausage
A classic dish that is popular in the summer. There are many cooking recipes, but today we will consider an option where in the first case whey will act as the basis, and in the second - kefir.
Ingredients:
- 400 gr. boiled sausage
- 3 pcs. medium sized potatoes.
- 3 pcs. fresh cucumbers.
- 5 pieces. eggs.
- Greens and onions.
- Mineral water.
- Kefir.
- Serum.
- Pepper and salt to taste.
Cooking steps:
First you need to boil eggs (10 minutes) and potatoes (30 minutes).
Now you need to start preparing the ingredients. But before that, peel the potatoes and chicken eggs.
Finely chop all vegetables, eggs and sausage. Mix thoroughly in a deep bowl. Chop greens and onions and place in another container.
Okroshka can be stored dry in the refrigerator. Before use, put the component in plates, salt and pepper. In the first case, you need to pour the ingredients with whey and add 1 tbsp. l. sour cream. In another portion, add 100 ml. low-fat kefir and 100 ml. mineral water. Mix everything and sprinkle with herbs and onions. Summer meal is ready.
nutritional value
You also need to add the calorie content of either whey with sour cream or kefir.
Recipe for chicken liver with onions
Many people from childhood love tender chicken liver. The cooking process is quite simple and does not take much time (about 20 minutes).
Ingredients:
- 500 gr. chicken liver.
- 1 PC. onion.
- 2 tbsp. l. flour.
- 4 tbsp. l. sunflower or olive oil.
- Pepper and salt to preference.
Cooking:
First of all, you need to rinse the liver under running water, cut into small pieces, after cutting out the film. Then salt and mix.
Roll the pieces in the sifted flour. To do this, the liver must be placed in a container with flour, close it and shake well.
Heat the oil in a frying pan, put the prepared pieces and fry over high heat for 3-5 minutes. If the oil shoots, then the dishes can be covered with a lid.
Chop the onion.
Add chopped onion to the liver, pepper, cook for another 5-7 minutes with the lid closed, stirring occasionally.
A hearty, but low-calorie dish is ready, but it is not recommended to abuse it during the period of weight loss.
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summer soup recipe
On hot days, the ideal dish is a delicious and light soup, which is cooked no more than 40 minutes.
Ingredients:
- 3 pcs. medium sized chicken thighs.
- 1 PC. carrots.
- 3 pcs. potatoes.
- 1 bell pepper.
- ½ zucchini.
- Greenery.
- Pepper and salt to taste.
- 200 gr. canned peas.
- 250 gr. cauliflower.
Cooking steps:
To prepare the broth, you need to place the chicken thighs in a pot of cold water. When it boils, then you need to cook on low heat for 20 minutes.
Peel carrots and onions, cut into small cubes or as you like.
Heat the sunflower oil in a frying pan and fry the prepared vegetables until golden brown.
Slice peeled potatoes.
Wash the cauliflower under running water, drain, and then divide into inflorescences.
The next step is to chop the zucchini and bell pepper.
When the thighs are cooked, you need to get them and separate them from the bone.
Pour all the prepared vegetable ingredients and fry into the broth. Then add chicken.
Salt soup, pepper and add bay leaf. A few minutes before readiness, pour out canned peas, sprinkle with chopped herbs on top and stir. When the water boils again, cook for about 10 more minutes.
nutritional value
The above dishes are very useful for the body, and do not spoil the figure. Write in the comments what low-calorie recipes you use most often.