Due to a sedentary lifestyle, malnutrition and an almost complete lack of physical activity, more and more people are suffering from obesity. Someone solves this issue by visiting gyms, someone by acquiring sports simulators. Also, delicious diet recipes for weight loss will help to achieve a harmonious harmonious figure. Therefore, the solution to problems with overweight begins with the preparation of an individual menu.
Dietary food. Slimming Recipes
The daily requirement of an adult average person in calories should fit in 1200 units. But no less important is the content of the required vitamins and minerals in the consumed products, so the daily menu for losing weight should contain as many fruits and vegetables as possible. If these conditions are met, only pleasure and a rise in vitality will bring dieter to a slimming person. Recipes for weight loss are very diverse, original and quite easy. At first, you can not bother compiling your own, successfully using existing ones. It is often said about diet that it is extremely expensive. But there are recipes for dietary dishes based on the daily diet of the average person. Below are just such options.
Calorie content is calculated per 100 grams of the finished product.
Monday
For breakfast: oatmeal (127 kcal).
If you add cinnamon, lemon zest, curry, ginger, cloves or any dried fruits to your ready-made cereal, its taste will change significantly. By varying supplements, you can eat oatmeal at least daily. Each time she will have a new, fresh taste.
For lunch: Ural cabbage soup (30 kcal).
It will take half a kilogram of fresh cabbage, 80 grams of barley, 1 onion, 1 carrot, one and a half liters of broth or water and salt to taste. My barley, pour boiling water over it, cook for 20 minutes. We drain the water. We prepare one and a half liters of broth or just boiling water, pour the cereal into it and cook it for another 10 minutes. Add the pre-cleaned cabbage, cut into small cubes, into the broth. We cook our cabbage soup for another 15 minutes. We season the boiling brew with carrots and onions, stewed in vegetable oil. Cook another 10 minutes. Salt. Serve with sour cream and herbs.
For an afternoon snack: baked broccoli and cauliflower (107 kcal).
Take 0.4 kg. cauliflower and broccoli (can be frozen), 1 tbsp. tablespoon butter, 150 grams of hard cheese, 1 tbsp. a spoonful of wheat flour, half a liter of 10 percent cream or sour cream, salt and pepper to taste. We washed the cabbage, disassembled for inflorescences, cook in salted water until half ready. We recline in a colander, let it drain water. While the cabbage is boiling, we do the sauce: fry the flour in oil, gradually adding cream (sour cream). Bring to a boil, but do not boil. We put in a sauce pre-grated cheese on a coarse grater. We wait until the cheese melts. We spread the cooked cabbage in a special baking dish, pour the sauce. Bake for about half an hour at a temperature of 180 degrees.
Dinner: oven-baked chicken with boiled potatoes and carrot salad with garlic (197 kcal / 82 kcal / 102).
To prepare a salad, take one large or 2-3 small carrots, 1 clove of garlic, 2 tbsp. tablespoons of mayonnaise, salt and pepper (to taste). Rub the carrots on a fine grater. Add chopped garlic. Season with pepper and salt. Season with vegetable oil or lemon juice.
Comment 1
1. Remember, the more fat drains from the chicken when baking, the better. Diet recipes for weight loss are different in that among their components a minimum of animal fat.
2. Salad season with vegetable oil. Fat filling should be required. Without it, vitamin A contained in carrots will not be absorbed.
3. It is advisable to supplement cabbage soup with a small piece of fish, meat, cheese or poultry. Then the optimal combination of proteins and carbohydrates for lunch, which are famous for recipes of delicious diet foods for weight loss, will be achieved.
Tuesday
For breakfast: oatmeal (127 kcal).
For lunch: noodle soup with chicken (63 kcal).
Take 1 chicken back, 1 piece of carrots and onions, 150 grams of spaghetti, 3 tbsp. tablespoons of vegetable oil, 4 potatoes. Cook chicken in 2.5 liters of water for 1 hour, take out, remove the meat from the bones. Finely chop the onions, three carrots into a coarse grater, pass the onions and carrots in vegetable oil until golden. While the onions and carrots are passivated, peel the potatoes and cut them into small cubes. Add chopped potatoes to boiling broth, boil for another 10 minutes. Add the meat and spaghetti. Cook for another minute. After adding the roasting, cook for another 5 minutes. Turn it off. Solim. We wait 10 minutes until it is infused.
For an afternoon snack: baked broccoli and cauliflower (107 kcal).
For dinner: fish cutlets (59 kcal).
We take 400 grams of a fillet of white and red fish, 3 small zucchini, 1 medium eggplant, a packet of basil, 100 grams of heavy cream, 50 grams of crackers, light bread, 30 grams of cream and 1 tbsp. a spoonful of vegetable oil, 2 cloves of garlic, pepper and salt to taste. We cut the first zucchini into small cubes, blanch for 3 minutes in boiling water, cool. Grind the fish in a blender, mix with cream, a third mass of blanched zucchini and breadcrumbs. Salt, pepper. Using special metal rings on parchment we form small roundlets-cutlets. We heat the pan, put the patties directly on the parchment, fry them for 3 minutes on both sides. We shift to a baking sheet and bake in the oven at 200 degrees for five minutes. Next, proceed to cooking the side dish. We cut the eggplant in circles, lightly coat each with butter and spread on a baking sheet. Bake in the grill mode for 5-7 minutes until a golden hue appears. The remaining zucchini cut into strips, fry in oil until a golden hue. Squeeze 1 garlic clove on them, salt and pepper. Getting to the sauce. Using a submersible blender we mashed the rest of the blanched zucchini with basil. Add butter, bring to a boil, salt, pepper. And proceed to the final moment of cooking. We collect the pyramid on a large plate. First, put the fried zucchini, then 1 cup of eggplant and cover it all with a patty. Then again put the eggplant and cutlet. And so - until the circles end. The first on top should be a circle of eggplant. Pour the resulting pyramid with sauce, decorate with basil.
Comment 2
- Why again cauliflower and broccoli? Because they are very rich in vitamin C and other beneficial trace elements. Don't like baked vegetables? Boil them. Diet recipes for losing weight at home are good because they can be changed and varied if desired.
- Fish is the perfect dinner. Easy to digest, contains a lot of nutrients.
Wednesday
For breakfast: millet (125 kcal).
For lunch: noodle soup with chicken (63 kcal).
For an afternoon snack: cottage cheese casserole (243 kcal).
We take 1 kilogram of not dry, but not very wet cottage cheese, 2 large eggs (if small, then 3), 6 tbsp each. tablespoons of fat sour cream butter and sugar, 4 tbsp. tablespoons of semolina, 200 grams of raisins or other dried fruits, salt and vanilla (to taste). Preheat the oven to 180 degrees. We pass the cottage cheese through a meat grinder. Melt the butter and beat the eggs with sugar. Rinse and dry the raisins. Lubricate a special baking dish, mix the eggs with cottage cheese, butter, raisins and semolina. Add salt and vanillin. All this is constantly mixed with a wooden spatula. We spread the resulting mass into a mold, level it and evenly lubricate it with sour cream. Bake until a light brown crust appears. Serve pouring sour cream.
For dinner: fish cutlets cooked in a dry pan (59 kcal).
Comment 3
- It is better to cook porridge with milk or with its addition. Milk helps the absorption of proteins in cereals. Diet recipes allow this. With calories for weight loss there will be no problems, and in the near future you will come to an extremely pleasant result.
- Cook cottage cheese casserole with a minimum sugar content.
- We supplement the menu with at least two different fruits per day.
Thursday
For breakfast: millet (125 kcal).
For lunch: herring and potato soup (89 kcal).
We take 6 small potatoes, 250 grams of herring fillet, 4 tbsp. spoons dressing universal soup. We boil 2.5 liters of water, peel the potatoes, cut into strips. We send a universal soup dressing into the water, boil for 5 minutes, add the fish fillet sliced in advance. Cook for 15 minutes. Try, if salt is not enough, add. Turn off. Sprinkle with herbs.
For an afternoon snack: cottage cheese casserole (243 kcal).
Dinner: cabbage rolls lazy and a salad of radishes, celery and cucumber (147kcal / 48 kcal).
Notes: to cook lazy cabbage rolls, we take two-thirds of a glass of rice, 800 grams of mixed (pork and beef) minced meat, medium-sized carrots and onions, 500-700 grams of cabbage, 4 tbsp. tablespoons of tomato sauce, half a liter of sour cream, a teaspoon of salt, half a spoonful of ground black pepper and breadcrumbs. So, we take the minced meat, put the onion finely chopped into it, add salt and pepper to it. Mix. Add pre-boiled and dried rice. Washed carrots finely in three and pour into minced meat. Shred the cabbage as finely as possible, dip it in boiling water and leave it at rest for 3 minutes. Next, let the cabbage and rice mix into the minced meat. Salt, pepper. We form large cutlets. It should get about 18 pieces. Bread the resulting cutlets in breadcrumbs, fry over high heat until golden brown. Getting to the sauce. Mix sour cream with tomato sauce, salt, add half a glass of water. Previously formed cabbage rolls are spread on a baking sheet (deep) in the oven, pour in the sauce. Bake for 45 minutes at 180 degrees.
Comment 4
Recipes for slimming meals with calories per week diet should be selected including the minimum salt content. Its use should be reduced to 7 grams per day.
Friday
For breakfast: barley porridge (96 kcal).
For lunch: herring and potato soup (89 kcal).
For an afternoon snack: a granny rice with a sliced apple (92 kcal).
Take a liter of milk, a glass of rice (round), 3-4 apples, 10-15 grams of butter, 1 egg, sugar and salt (to taste). Cook, stirring constantly, rice porridge until thickened in milk, add butter to it for a minute or two until cooked. Cut apples into slices. We take a special baking dish, grease it with butter. We spread half the cooked porridge, level it. We put apples on the porridge, which again we cover with the remaining porridge. Beat the egg, mix with 50 grams of milk, pour the granny with the mixture. We send it to the oven for a maximum of half an hour, until the apples are well browned.
Dinner: cabbage rolls lazy and a salad of radishes, celery and cucumber (147kcal / 48 kcal).
Comment 5
Porridge is a great start to the day. It promotes digestion. And cereals are filled with useful trace elements.
Saturday
For breakfast: salmon fish sausages with rye bread (131 kcal).
We take 0.4 kg. salmon fillet, 2 eggs, a bunch of dill and parsley, pepper and salt (to taste). Peeled fish and chopped greens along with eggs, pepper and salt, mashed in a blender. We spread 3 tbsp. tablespoons of the resulting mass on a food film 20 cm long, wrap in the form of candy. Steam for 20 minutes (in a double boiler or slow cooker).
For lunch: soup with spinach and meatballs (74 kcal).
We take 2 liters of poultry broth, half a kilogram of minced poultry and spinach, 1 egg, 150 grams of fine pasta, 1 carrot, 30 grams of grated hard cheese, 2 cloves of crushed garlic, 100 grams of bread, 2 tbsp. tablespoons of chopped parsley and vegetable oil, salt, dill and pepper (to taste). Mix bread crumbs, chopped parsley with minced meat and grated cheese. Mix the egg well with salt (to taste) and garlic. Add the resulting mass to the stuffing, mix. We make small meatballs, put them on a baking sheet covered with parchment. Bake in the oven at 180 degrees for 15 minutes. Next, cut the carrots into small cubes, pass until a golden hue appears. Add to the previously prepared boiling broth, cook for 5 minutes, put the pasta there, put the spinach, cook the same amount, add the meatballs, bring to a boil. Turn off. Add chopped dill and spices (to taste). Sprinkle with cheese before serving.
For an afternoon snack: a granny rice with a sliced apple (92 kcal).
For dinner: meat “Road to the heart” with buckwheat porridge and cabbage salad with apple 252 kcal / 115 kcal / 47 kcal).
We take one and a half kilograms of lean pork, three cloves of garlic, 2-3 tbsp. tablespoons of tomato paste or ketchup, pepper, salt and other spices (to taste). Grate the meat with spices and stuff with garlic. Leave for an hour. Wrap with two layers of foil. Bake in the oven at 200 degrees for 2 hours. Get, deploy, coat with ketchup. Return to the oven for about 20 minutes. Check if it’s ready. If not, pink juice will be released at the puncture site. If ready, the juice will be transparent.
Comment 6
- When choosing diet recipes for losing weight with calories, it is important not to forget about vegetables. This is a guarantee that the body will receive a sufficient amount of essential micronutrients.
- Dishes from red fish (salmon, salmon) help saturate the body with polyunsaturated fatty acids.
- It is important to remember that recipes for diet foods for weight loss with calories will help to cope, but still they should be varied and enjoyable for the stomach and eyes.
Sunday
For breakfast: poached poached egg in water with vinegar (157 kcal).
We take a fresh chicken egg, 2 tbsp. tablespoons of vinegar, a liter of water, a slotted spoon, a wooden spoon or spatula and a pan with a volume of 1-2 liters. We fill the large diameter stewpan with boiling water to a height of 5 cm above the bottom, add vinegar. We lower the egg into the lightly boiling water for 10 seconds, we get it. We break the shell, so that the crack is as smooth as possible. We bring the broken egg as close to boiling water as possible, pour the contents of the shell into the water. Carefully twist the poured egg along the edge of the saucepan, creating the appearance of a funnel in the water. Leave the egg to boil for exactly 4 minutes, remove it with a slotted spoon and lower it into cold water. Carefully cut the strands of protein that formed during the sewing process. Such eggs can be stored in a refrigerator in a vessel with cold water for up to three days. To warm up, you should lower them for a minute in very hot water with a pinch of salt.
For lunch: soup with spinach and meatballs (74 kcal).
For an afternoon snack: an orange cake with cottage cheese, cooked without baking (291 kcal).
Take 0.4 kg of shortbread cookies, 0.2 kg of butter, 2 tbsp. tablespoons of gelatin and 3 tbsp. tablespoons of sugar, 3 medium oranges, 0.3 kg of 15% cottage cheese, 150 ml of fat 20% cream, a piece of chocolate (for decoration). Pour gelatin in 0.2 liters of water, stir it periodically for an hour, achieving maximum dissolution. Heat, constantly stirring, the resulting substance on a small flame to about 80 degrees, filter through cheesecloth. We wait until the substance cools. Grind cookies to a powder. We pour it into a special form, fill it with melted butter for a couple. Mix cream, cottage cheese, gelatinous substance and sugar. Beat to a state of a uniform creamy mass, until there are no lumps in the curd. Pour the crumb poured into the mold with the resulting mixture. We clean the oranges, cut them into circles, put in a cream. We put the resulting cake in the refrigerator for 6 hours, a minimum of 4. We take it out, sprinkle it with chocolate chips.
For dinner: meat “Road to the heart” with buckwheat porridge and cabbage salad with apple 252 kcal / 115 kcal / 47 kcal).
Comment 7
Sweet is delicious. And if it is sweet - cottage cheese and fruits, then it is not only tasty, but also healthy, because it is vitamin C in its pure form.
Choice in everything
Making diet recipes for weight loss on your own or using ready-made ones is the choice of each person. And it depends only on the availability of imagination, time and financial capabilities. The more tasty the low-calorie dishes will be, the more willingly you will exchange a normal diet for them. The more refined the recipes for the diet menu for weight loss, the more you will follow the diet, and, accordingly, the better results you will achieve.