Preparation of delicious diet dishes. Delicious dietary food: selection of products, methods and secrets of cooking

In the consciousness of most people, salads, like dishes, almost fully consisting of vegetables are the most dietary and preferred with a diet. There are several recipes for delicious dietary salads with photos.

1. Apple Cheese Salad

This recipe is extremely easy to prepare, which does not detract from its taste. The following ingredients are taken for its preparation:

• apple sour - 1 piece,
• dutch solid cheese - 100 grams,
• walnuts - ¼ cup
• sour cream,
• liquid honey,
• lemon juice.

Apple and cheese must be cut into small cubes, add roasted and finely crumbling walnuts to them. Mix. The salad refilling is made from sour cream, lemon juice and honey. The ingredients are mixed to taste.

2. Salad of cucumber and cottage cheese

Simple and fresh salad just a find for hot summer. In order to enjoy this dish, we need:

• degreased cottage cheese - 200 grams,
• fresh cucumber - 1 piece,
• walnuts peeled nuts - 100 grams,
• olive oil - 20 ml,
• garlic - 2 teeth,
• sour cream degreased or yogurt - 100 grams,
• greens diverse to taste.

First of all, we need to be thoroughly mixed, and then beat cottage cheese with sour cream. In the air mixture is added finely chopped (or embedded on a garlic) garlic, chopped in a blender walnuts, greens, finely chopped or grated on a large grater of cucumber. Olive oil will become an excellent dressing for this salad.

3. Green salad with egg and spinach

Another very lightweight and tasty snack just for hot summer days. At this time of the year, the salad may well be used as an independent dish, in autumn and winter time - as an addition to the main dishes. In any case, there is a minimum calorie in it, but the maximum of taste. So, for green lettuce, we will need the following ingredients:

• spinach fresh - 1 bundle,
• fresh leaf or iceberg salad - beam ¼,
• fresh medium-sized cucumbers - 2-3 pieces,
• boiled chicken egg - 2 pieces,
• olive oil - 3 tablespoons,
• spices (salt and pepper) - to taste,
• greens diverse - 1 bundle,
• french spicy herbs - to taste.

Salad leaves and spinach need to be thoroughly rinsed and dried, break hands. All the remaining greens (dill, parsley, kinza, etc.) are added to them, as well as cucumbers cut into cubes. The refueling is very simple: you only need to mix lemon juice, olive oil and spices.
The seasoned and thoroughly mixed salad is laid out on a beautiful dish, decorated with chopped eggs with eggs, sprinkled with French fragrant herbs for taste and smell. Salad ready!

4. Belgian salad

Another easy and simple cooking dish. Ingredients for it are available to everyone, regardless of income.

For the Belgian diet salad, you will need:

• medium-sized eggplant - 1 piece,
• green green beans - 100 grams,
• fresh green onions - 2 pieces,
• chicken boiled fillet - 80 grams,
• fresh medium-sized tomatoes - 2 pieces,
• half lemon,
• salad green leaf - 1 bundle,
• spices to taste
• vinegar rice - ¼ cup,
• garlic - 1 teeth,
• honey liquid - half a teaspoon,
• olive oil - 1 spoon dining room.

The preparation of salad is also distinguished by ease and simplicity. In one piece, it is necessary to mix boiled chicken fillets, chopped by pieces, roasted on a dry pan and also cut eggplants, blanched podcase beans. All ingredients sprinkle with a small amount of olive oil and fry about three minutes. For sauce mix rice vinegar, garlic, honey and oil olive.
Ingredients for warm salad lay out on a beautiful plate slide, add pieces of tomato and crushed green onions. Top sprinkle with sauce.

Dietary second dishes: recipes

1. Chicken with rice

Second dishes can also please the ladies following the figure, minimum calorie and maximum taste. One of these recipes is chicken with rice. To cook it, you need:

• chicken breast - 2 pieces,
• medium-sized carrots - 400 grams,
• vegetable Boulevard Strong - Paul Litra,
• lemon juice
• broccoli,
• sour cream - 2 tablespoons,
• canned corn - 50 grams,
• starch - 1 teaspoon,
• rice boiled - 120 grams,
• olive oil - 20 grams.

Washed chickens are roasted on a small amount of olive oil on both sides. Cut carrots and broccoli-separated on the inflorescences are boosted in a vegetable broth for several minutes, then removed by shimmer. Broth bring to a boil, add sour cream and lemon juice there. In half a glass of cold water wept starch, and then, continuously stirring, add a thin-rod ridge from broth and sour cream. Then, in a slightly preheated sauce, add corn, vegetables. On a plate lay down boiled rice, sliced \u200b\u200bfillet, water from above the sauce.

2. Mushrooms from Broccoli

• broccoli or cauliflower,
• oyster, champignons or any other mushrooms for your taste,
• olive oil,
• tomatoes.

On a small amount of oil, mushrooms with onions are roasted when they give juice, add broccoli or cauliflower to them. We cover the frying pan with a lid and face broccoli well. Tomatoes clean from the peel and carefully knead the fork. We pour this paste to the Middle Size Phael, boil, add spices and greens. Mushrooms and broccoli are watering sauce and served with fresh salad.

3. Chops of turkey meat

Turkey meat is considered one of the most dietary, but besides this, it is also very tasty. Prepare chops from turkey is very simple and fast. Ingredients take the following:

• turkey breast - 700 g,
• cheese of any solid grade - 40 g,
• egg - 2 pcs,
• olive oil,
• salt, pepper (to taste),
• seasoning for poultry (to taste),
• flour.

Turkey breasts are washed, dry and cut into portion slices for chops, fights, seal and spices are seasoned. Preparing Clar: We add grated cheese, water. Mix. The fillet falls apart first in the flour, and then in the batter, laid out on a preheated pan and roasted to a ruddy crust on both sides. Chops are ready! Now they must be put on napkins and remove excess fat. Serve with a garnish of boiled rice or any vegetables.

Simple diet desserts: recipes with photos

1. Sweet drop and melon salad

There is nothing easier and tastier light fruit salads that will supply you with energy and power for the whole day. In order to prepare a light fruit salad of melons and plums we will need:

• fresh plums - 100 grams,
• melon small sweet - 1 piece,
• walnut nuts - 2 tablespoons,
• honey liquid - 2-3 tablespoons,
• lemon juice - 2 tablespoons,
• sour cream sauce - a glass of a quarter.

The melon is cleaned, cuts into small thin slices, we remove the bones from the plum, cut in half - spread together with melon on the dish. Top sprinkled with pushed nuts and mixed with honey lemon juice. If there is such a desire: pour from above with a small amount of sour cream sauce.

2. Banana Mousse

• banana Sweet - 3-4 pieces,
• food gelatin - 30 grams,
• water boiled - 80 milliliters,
• lemonic acid - ½ teaspoon.

To enjoy a light banana mousse, you need to soak gelatin in cold water. At this time, we clean from the hinders of the bananas, knead them with a fork, adding a bit of a sugar substitute. Cap the syrup from the sugar substitute and water with the addition of citric acid. Then the swollen gelatin connect with warm syrup, slightly warming up on fire. Cool, add a banana puree and whipped with a wedge or mixer to a lush air mass. Putting ready mousse in the creams, decorate banana slices and fresh mint leaves. Serve dessert cooled.

Tell me "No!" Tandy food, hungry diet and monotonous nutrition! We present the recipes of dietary breakfasts, lunches and dinners, from which saliva flow and they want to cook immediately!

The food is indispensable for any person on Earth, because it is "mined" everything necessary to maintain the health and development of the body. The tendencies of the XXI century led to the fact that food became a cult: a huge number of shops, cafes, restaurants, stalls with "snacks" attracts millions of people. However, almost all of these power points sell food harmful to the body, the consumption of which leads to obesity, disruption of metabolism and other health problems.

How to eat, and what is there to lose weight? The answer is simple: you need to refer to the dietary kitchen. Hundreds of people will immediately say that such food is unitualized and does not have taste, but this opinion is incorrect. The chef from all over the world has developed millions of delicious dietary recipes for weight loss, which will satisfy requests and women, and men and children.

Many people perceive dietary food, as part of the treatment after the suffering disease, but it is not. Healthy nutrition is a great way to put your body in order, remove extra kilograms, as well as improve your health.

Every day, in order to stay in good shape, a person should consume more than 70 different substances: proteins, fats, carbohydrates, trace elements, minerals, vitamins.

Animal proteins can not be replaced with vegetable. Substances contained in meat and fish allow our body to generate energy necessary for normal operation. In the nutrition of children and adolescents, animal proteins must be present.

Traditionally, Russian dishes contain a large amount of meat, potatoes, bread, flour products, as well as sweet. Such nutrition is familiar to us, but it harms not only our body, but also a figure.

What to eat right

There are many theories about what you need. All of them are based on judgments about the nutrition of our ancestors. The opinion of people shared them on those who believe that earlier people used only vegetarian products in food, and on adherents of meat food - meatseeds. In any case, everyone believes that he is right and such discussions have been conducted for decades.

Dietary kitchen is a balanced and moderate food complex for maintaining the health and beauty of the human body. Nutritionists make up the program diet based on the following factors:

• age;
• life intensity;
• place of residence.

Dietary food, designed for children, is not suitable for an adult.

Digging mode drafting

Principles on which a diet is built to reduce weight:

1. Balance calories. An important factor in the preparation of a program to reduce weight, because in order to remove extra kilograms, it is necessary to create a deficit deficit in the body. The protein during the assimilation disintegrates on the amino acids that the human body processes into energy, that is, the absence of this element will force the body to split fatty tissues, and take the energy of them. Also during the preparation of dietary food, you need to adhere to the system: how many calories used - so much and burned. Active lifestyle allows you to control the permanent "destruction" of fats, and the dietary nutrition contributes to more efficient weight loss.
2. Diversity. You always need to stick to balanced nutrition. Man is omnivore, and for a normal life he needs a full-fledged and high-quality diet. Do not dwell on vegetarianism, meatstarism or fruitorization.
3. No overeating! The first thing for weight loss needs to teach their body to the consumption of small portions of food. According to the rules of nutrition, one portion does not exceed 200-350 g for the main meals, and for snacks - 50-150.

Adhering to the basic principles of building diet food, you can create a convenient meal schedule, which will subsequently allow you to find a good figure and good health.

Calorie Calculation

Working out the dietary mode, you should remember calories. Calories are necessary for the human body. They help to function their breath, pump blood according to vessels, work organs and so on.

To determine the caloric content of the products, you need to know the following values:

• in one gram of the protein there are 4 calories;
• in one gram of fat - 9 calories;
• in one gram of carbohydrates - 4 calories;
• in one gram of alcohol - 7 calories.

Despite the fact that in alcoholic beverages contain calories, they are not nutritional elements.

To choose a dietary menu for yourself, you must first determine the amount of calories you need for your body. Calculate them simply: one kilogram of weight accounts for one calorie per hour. That is, for a person aged from 20 to 40 years old, 1200 to 1500 kcal per day is required. Of course, the value of burning fat is all different, it depends on the number of physical stress, stress and activity of life.

Products that you should forget

In her desire to lose weight, some people torment themselves hunger. So it is categorically impossible to do. Having developed a menu for a week with calculated calories, you will eat correctly, without damaging your body and purchasing an ideal figure.

To achieve the welcome weight indicators will have to forget about the existence of some "harmful" products:

• bakery products;
• sweet;
• pork, goose and duck meat, scrap, lamb;
• vegetable and butter, margarine;
• fatty milk and fermented milk products;
• potatoes;
• purchased juices, lemonade, cocktails, cocoa;
• alcoholic beverages;
• preservation;
• semi-finished products, smoked and boiled sausages;
• dried fruits;
• caviar;
• nuts.

Such products do not harm your body, however, it will not be possible to put the body with them either.

Vegetarian recipes

Vegetarianism - the power mode, in which a person is completely either partially refuses to eat animal products. Supporters and opponents of the plant diet are a great set, and it is unlikely that they will come to a common consensus. In any case, today adherents of vegetarianism becomes more and more, the number of delicious and interesting recipes increases, in which only plant ingredients are used. For example:

Sweet pumpkin puree. Calorie 167 kcal per 100 g

The dietary dessert at the rate of three servings will require: 250 g of pumpkins, 50 g of ground walnuts, 125 g of plum jacket, sugar and cinnamon to taste.

Preparing the dish is very simple. Pumpkin is cut into cubes, baked in the oven at a temperature of 180 degrees. After cooking, the pumpkin is crushed in a puree, cinnamon, sugar is added to it. In deep dishes, half of the pumpkin mass is laid, the next layer is added jumped. Next, the residues of the puree are evenly distributed on the surface. The dish is sent to the refrigerator for 10-12 hours. Before serving, the dessert is sprinkled with nuts.

Onion soup. Calorie 32 kcal per 100 g

For the preparation of three portions of the low-calorie soup, the following ingredients are needed: three medium bulbs, half of the head of a white cabbage, one carrot, a half tomato, spices and greens to taste.

Preparation of soup is that all vegetables are completely cut finely. The ingredients are placed in water and put on fire. To make a broth more golden, you can fry a bow slightly on the olive oil. Onions also goes to vegetables. Soup should boil ten minutes. After time, we reduce the fire, and cover the saucepan. Vegetables are languishing on weak heat for another 30-40 minutes.

Refusal of animal products can lead to a lack of vitamins and minerals in the body. By drawing up its power mode, it is necessary to include products with a high content of iron, iodine, calcium and vitamins D and B12.

Dietary recipes for weight loss at home

In any case, to eat correctly will have to cook at home, since in places of public catering you will not be able to control the amount of oiled and spices in your dish.

Nutritionists advise maximally exclude the use of salt and spices for dishes, as they irritate the stomach, causing hunger.

Preparing and feeding on the dietary menu you need to consider the following recommendations:

1. It is necessary to slowly and calmly. Careful feeding of food ensures complete assimilation of all the necessary elements.
2. The dish should have an attractive look and pleasant taste.
3. The diet is constantly diluted with various vegetables and fruits.
4. Dairy products are eaten separately from the main dishes.
5. It should be prepared only at once.
6. Three hours before sleep, nothing can be.
7. Fruits and vegetables are used separately.
8. Because of the table, you need to get up with a slight feeling of hunger.

Remember that all products that are used in cooking should be fresh and clean.

Indispensable Diet Products

For the preparation of sludge dishes worth remembering several products that will help you fight extra kilograms:

• Boiled eggs. The familiar chicken egg, welded hard and eaten for breakfast, will saturate the body with the necessary amount of protein for a fruitful day.
• Sauerkraut. A familiar to many since childhood, cabbage normalizes the intestinal microflora, contributing to the right digestion.
• Low-calorie yogurt. The dairy product will help you not only to quench the hunger during snacks at work, but will become excellent dressing for salads.
• Barley. These grains contain a large amount of fiber, which is so necessary when weight loss. It contributes to the improvement of metabolism, and also creates a sense of saturation.
• Bean. A large number of antioxidants contained in the beans will charge the body for new achievements.
• Flax-seed. The ground linen seed will help quickly throw 2-3 kilograms per week. A rich in fiber product is added to small portions in porridge or yogurt.
• Celery. Wonderful vegetable, which heard every losing weight. Celery rejuvenates the cells of the body, contributes to the normalization of digestion, and contains many useful vitamins, minerals and a minimum calorie.
• Chicken fillet. The most popular lean protein is the best product for diet food.
• Avocado. Useful fruit, which will fill with the body with fats, minerals and vitamins, but should not be abused. Avocado rate per day - 1-2 slice.
• Spinach. One portion of this green plant contains 5 types of vitamins, fiber, magnesium and folic acid.

Adhering to the principles of dietary nutrition and counting calories, you can remove extra kilograms in a month.

Recipes with counted calories for home cooking

Of course, the dietary power mode can be observed by cooking only at home, but not every family member wants to sit on a diet. In this case, various tricks are applied, because ordinary dishes are imperceptibly replaced by low-calorie. An example of recipes for homemade boiler with calculated calories:

Chicken cutlets in a double boiler. Calorie 145 kcal per 100 g

For the preparation of seven portions, the following products are necessary: \u200b\u200b1 kg of stuffing, 2 pcs. onion, 1 pc. Celery, 150 g of solid cheese, 2 tbsp. mayonnaise sauce, 2 chicken eggs, spices to taste, water for steaming 150 ml.

Onions, stem celery, cheese, cheese are added to the chicken stuffing. All ingredients are mixed, eggs and spices are made there. From the finished mass form small cutlets and laid out in a double boiler. Dish is ready in 25-30 minutes.

Fish cutlets from Mixed. Calorie 180 kcal per 100 g

To make five servings of the kitlet, you will need the following ingredients: 700 g fillets Malta, 150 g of toast bread without a crust, one chicken egg, 5 tbsp. The flour of the highest grade, 70 g of vegetable oil, a pinch of potato starch, spices and greens to taste.

Fillet is passed through the meat grinder together with the bow and operated in the water of bread. After the egg and spices are added. From the resulting minced meat, cutlets of small shape and laid out on a hot frying pan. Cutlers are roasted on oil for 5-8 minutes.

It is possible to reduce the calorie content of the dish, replacing the bread with a pumpkin or zucchild.

Low calorie dietary dietary dishes will help you control the nutrition of all households.

Recipes for every day

If you have decided to switch to the dietary diet, it is best to immediately develop a full menu for a week. Such an approach will help save time to find the desired recipes, and you can immediately purchase in the store you need for cooking products.

Menu for a week with calories

The diet, calculated by calories, is quite difficult to observe, but it allows you to effectively reset extra kilograms. An example of a diet for a week:

Monday in 500 calories

• Morning: two chicken squirrels, halm grapefruit
• Lunch: 200 g fresh vegetables
• Day: 150 g of boiled chicken fillet, 150 g of vegetables
• Afternoon person: 250 ml of fresh juice
• Evening: 200 g of vegetable salad with chicken

Tuesday in 800 calories

• Morning: 100 g of low-calorie cottage cheese, tea green
• Lunch: Local fruit
• Day: 250 g of stewed vegetables with chicken fillet
• Evening: a glass of low-calorie milk drink, 100 g beef on a couple, sweet pepper

Wednesday 500 calories

• Morning: Salad from local fruit with yoghurt dressing, protein omelet
• Day: 250-300 g boiled chicken with red or brown rice
• Evening: a glass of low-calorie kefir, 150 g of beet salad, 100 g of fish for a couple

Thursday in 1000 calories

• Morning: 120 g of cottage cheese, tomato, tea without sugar
• Lunch: a glass of low-calorie milk drink
• Day: 80 g of buckwheat, 60 g of boiled chicken fillet, 100 g of fresh vegetables
• Evening: slice of cereal bread, 50 g chicken steam, tomato, halm grapefruit, green tea

Friday 800 calories

• Morning: 150 g oat flakes, 70 g berries, coffee drink
• Lunch: 100 g of carrot salad
• Day: 80 g of buckwheat, fish cutlet cooked for a couple (50g), 100 g of vegetables, natural juice
• Afternoon snack: fruit
• Evening: 150 g of boiled beef, 70 g fresh vegetables

Saturday in 1200 calories

• Morning: Baked in the oven protein omelet, tea or coffee
• Lunch: 100 g salad of cabbage
• Day: 200 ml of vegetable soup, 100 g of boiled chicken fillet, 70 g of fresh vegetables
• Afternoon snack: fruit, 50 g of solid cheese
• Evening: 200 g baked fish with vegetables

Sunday in 1000 calories

• Morning: boiled egg, 100 g fresh vegetables
• Lunch: 100 g of fruit salad
• Day: low-fat cream soup, slice of toast bread, natural juice
• Afternoon person: three squares of dark chocolate, tea without sugar
• Evening: 150 g of boiled chicken fillet, 100 g stewed vegetables, tea

Remember that for normal digestion you need to consume at least two liters of pure water per day.

Breakfast

Several examples of dietary breakfast:

1. A wonderful breakfast will be oatmeal. A wonderful porridge contains complex carbohydrates that will help you get enough energy and get the desired "dose" of energy.

Prepare oatmeal easily: pour flakes with warm water, put the container into the microwave or on fire. 10 minutes and breakfast on the table. Diversify oatmeal can be fruit, honey, berries.

2. Buckwheat is a favorite product of losing weight and athletes. Buckwheat porridge cleans the body from harmful deposits and is completely absorbed.

Prepare porridge in three ways:

• cook on fire in the usual way, but without adding oil or milk;
• pour cereals with boiling water for 8 minutes;
• pray.

3. Kefir cocktails or smoothies will become fashionable and useful food for weight loss. Prepare them easily, for this you need only a blender, kefir with low fat or drinking yogurt and fruit. All mix and beat.

4. Degreased cottage cheese with fruit or greens will perfectly complement the diet of dietary food.

5. Please yourself in the morning and prepare fruit salad. It puts any fruits in it, but do not forget that grapefruit burns calories, and the banana, on the contrary, contains them in excess.

If you do not want to independently calculate the caloric content of each dish, you can use or recipes with ready-made calculations. For example:

Pumpkin pancakes. For two portions, the foddes will need:

• pumpkin - 150 g;
• large pear - 1 pc.;
• rice flour - ¼ cup;
• semolina - ¼ cup;
• dough breakner - 1.5 ch. l.;
• almond ground - 15 g;
• egg - 1 pc.;
• cream 33% - 1 tbsp.;
• cane sugar - 100 g;
• honey - 2 bl.;
• cinnamon - 1.5 tbsp.;
• cardamon - 0.5 ch. l.;
• muscat walnut - 0.5 ch. l.;
• salt, vanillin, mint - to taste.

This dish contains 198 kilocalories per 100 grams. Product.

To prepare pancakes, you first need to clean and cut pears and fold them into a saucepan. Pour pieces 500 milliliters of water, add sugar, muscat, cardamom, cinnamon, vanilla. Bring to boil and reduce flame temperature. Leave pears on slow fire for 40 minutes. Beat eggs with cream, add a pumpkin, crushed on a grater, semolina, rice flour, almonds. All thoroughly shift and give the test to stand.

Fry on a frying pan on both sides. Serve along with hot pieces of pear.

Dinner

Dietary dinner can also be diverse. You can experiment with the preparation of meat and fish, indulge yourself with a baked potatoes and soups. For example:

Ragu in a pot

It is very easy to cook it: a few pieces of meat cut and put a pot on the bottom. From above it is covered with zucchini, cabbage, greens, peppers or tomatoes. Everything is poured by a degreased kefir, so that he does not reach the edge of one phalanx of the finger. After the pot places in the oven, heated 180 degrees. After 40 minutes, lunch is ready.

Dietary analogue of a creamy soup-puree - cheese soup

Vegetables extinguished on olive oil. After extinguishing, a low-fat burned cheese is added to the broth with small pieces. After the cheese melted, it is mixed with vegetables.

It is also worth noting that not everyone has the opportunity to dinner at home. Many this meal takes place at work, and since the dietary nutrition needs to stick constantly, it is better to take something ready with him.

Lunches to work

Casserole

Local cottage cheese is mixed with a protein of one egg, 200 milliliters of milk and 50 g of oat flakes. The mixture is whipped with a blender, after poured into the baking form. Baked at a temperature of 180 degrees 20-25 minutes.

Vegetable pancakes with beans

In this dish, canned beans acts as an supplement, and the pancakes themselves are prepared as follows: carrots or zucchini is crushed on the grater. Also added egg and manka. Cook pancakes can be prepared on a dry pan or in the oven.

Recipes for working with calculated calories

Vegetable rolls

For cooking you will need:

• rice paper - 8 sheets;
• funchosis noodles - 12 g;
• chicken fillet - 75 g;
• middle carrot - half;
• the middle cucumber is half;
• salad - 4 sheets;
• greens;
• sesame oil or olive.

The dish is designed for two persons and contains 172 cywloalories per 100 grams of the product.

Rice paper is wetted and laid out on a towel to remove excess moisture. Noodles flooded with boiling water and brewed during the time that is written on the package. Boiled breast, carrots and salad are cut by straw and fold in dishes. Noodles and oil is added there. All ingredients are mixed, laid out on rice paper. Bug up rolls. Lunch with me is ready.

Okroshka

A diet oscillage in kefir uses great popularity during hot summer. Almost any vegetables can be added to it, and not only kefir, but also mineral water, brine or broths can be refueling. Perfect for the replacement of ordinary soup.

Recipe okroshka at kefir with chicken. For cooking you need the following ingredients:

• low-calorie kefir - 2l;
• gREEN - 10 g;
• chicken fillet - 2 pcs.;
• bulgarian pepper - 2 pcs.;
• cucumber - 2 pcs.;
• carrots - 1pc.;
• spices to taste.

Chicken fillet is drunk 15-20 minutes, after cooking, the meat is cooled and crushed with a knife. All vegetables are also cut into cubes. The ingredients are folded into the saucepan, poured kefir. Spices and greens are added. Dietary soup can be served to the table.

Depending on the ingredients and your fantasy, the calorie content will change, but at 100 grams of soup is usually no more than 200 kcal.

You can also cook even more low-calorie soup based on mineral water. Composition for four portions:

• mineral water - 1.5 liters;
• potatoes in uniforms - 2 pcs.;
• fresh cucumber - 1 pc.;
• fresh radishes - 4 pcs.;
• dr. sausage - 150 g;
• chicken boiled egg - 3 pcs.;
• low-fat sour cream - 100 g;
• low calorie kefir - 100 ml;
• greens, spices - to taste.

Sausage, cucumber, radishes, eggs, peeled potatoes are cut into cubes and refer to the saucepan. Green is bold and also added to all ingredients. Spices are entered, sour cream and kefir, everything is poured on top of mineral water. The soup is thoroughly mixed. Bon Appetit!

Dinner

Dietary dinner can become delicious delicious in your family. For him, you can use fish, meat, vegetable salads and much more.

The main thing is to remember that the last meal must be no later than three hours before sleep. If you felt hunger, drink a degreased kefir or a glass of water.

Baked mackerel

Ingredients at the rate of 1 portion. The dish contains 138 kcal per 100 grams of the product. For cooking you need:

• mackerel - 1pc.;
• degreased yogurt - 100 g;
• half a small orange;
• garlic - 2 teeth;
• green, salt, black pepper - to taste.

Cooking the fish is very simple. Mackerel is thoroughly washed out, parallel cuts are made on the stew. From the halves of the orange, the zest is removed, juice squeezed out. For the marinade you need to mix yogurt, seasonings, juice and zest orange. Mackerel is smeared by marinade and packaged in foil. Preparing a dish of 30 minutes at a temperature of 200 degrees.

Fillet in Klyar.

Ingredients at the rate of 2 servings. Such a dietary dinner contains 151 kcal per 100 grams of the product. For cooking you need:

• chicken fillet - 400 g;
• chicken Egg - 1.5 pcs;
• rice flour - 3 tbsp.;
• spices to taste;
• mayonnaise sauce - 2 tbsp.

The chicken fillet is washed, it cuts into pieces for chops, knocks off with a culinary hammer. For marinade you need to mix sauce, spices, pressed garlic. A mixture of lubricate chops from two sides, let it stand for meat for 15-20 minutes. After, cutting pieces in rice flour, and then in whipped eggs. Fry on mustard or olive oil. A canned peas is perfectly suitable for a side dish.

Looking at the examples of dishes, you can immediately understand that dietary food can be delicious and interesting.

For kids

Taking care of their food, do not forget about children. Because of millions of types of chocolate, candies, as well as delicious burgers, hot dogs and pizza in our time, the problem of child obesity was acute. Many young mothers will say that completeness in adolescents is normal. However, weighing in childhood will negatively affect the state of the joints, bones and internal organs in the future.

The dietary menu, developed for an adult, is categorically not suitable for the children's body.

You can submit the following menu for a week.

Monday

• Breakfast: pancakes on a semolina, fruit
• Lunch: egg salad with solid cheese, compote
• Dining time: Light soup on meat broth, meatballs with buckwheat
• Evening: Fruit Salad, Kissel

• Breakfast: cooked in the oven omelet, compote
• Lunch: Vegetable Roll
• Lunchtime: Baked potatoes with liver, vegetable juice
• Evening: Muesli with dried fruits, tea

• Breakfast: Seafood Salad, Natural Juice
• Lunch: Cottage cheese with pieces of fruit or berries
• Dining time: Chicken broth, vegetable stew
• Evening: Cherry Porridge, Carrot Salad

• Breakfast: Potato pancakes with sour cream
• Lunch: Fruit Smoothie
• Dining time: Borsch on chicken broth, a slice of toast bread
• Evening: buckwheat porridge with milk

• Breakfast: Cheese, Decoration of herbs
• Lunch: fruit, yogurt
• Dining time: Fresh cabbage soup, tomato, tea
• Evening: Fruit Cottage Cheese, Oatmeal Porridge

Of course, you can make a menu to reduce the weight of the child yourself, but it is better to turn to a qualified nutritionist who will not only develop a weight loss program, but also adds mandatory physical exertion and a complex of vitamins.

Dietary recipes for multicookers

Multicooker is a technical device that has won the love of millions of women on the entire planet. With its help, you can easily prepare dishes of any complexity, while maintaining all the nutritional properties of products.

Dietary dishes cooked in a slow cooker allow you to lose weight with pleasure. Times, when to remove extra kilograms, it was necessary to constantly have boiled vegetables and the uroin apples have long been riveted in the fly. Now you can create delicious, useful, and most importantly low-calorie dishes using a multifunctional kitchen device.

Advantages of using a multicooker for the preparation of diet food

• Products retain vitamins and useful substances.
• Dishes have excellent taste.
• No oil required for cooking.
• Permanent maintenance of the temperature regime, eliminates the re-healing of food.

Multicooker is a "smart" device that will allow you to eat correctly even people with a minimum amount of free time.

A lot of simple recipes from the double boiler can be found in specialized books and liners that come complete with a kitchen assistant.

Buckwheat porridge. Calorie 335 kcal per 100 g

For one portion, only 125 g of buckwheat cereals and salt is required.

Prepare buckwheat in a slow cooker easier. So that the porridge turned out to be delicious, it must be covered in the bowl and pour hot water. Put on the "porridge" mode for 20 minutes.

Lean Cottlets. Calorie 128 kcal per 100 g

Ingredients for five servings: 200 g of fresh mushrooms, 100 g of carrots, one rice glass, floor-liter of water, 50 ml of olive oil, zhenya breadcrumbs.

Cutlets are preparing as follows: Rice is thoroughly washed and poured into a multicooker's bowl, the crushed mushrooms and carrots are added. Add spices and put a multicooker to rice cooking mode for 30 minutes. After you get ready-made rice, we cool and form small cutlets. In front of the roasting cutlet on both sides, we collapse in breadcrumbs.

Wheat-pumpkin porridge. Calorie 104 kcal per 100 g

For three servings will be required:

• purchased pumpkin - 375 g;
• washed millet - 100 g;
• a pinch of salt;
• reed sugar - 2 tbsp.;
• butter creamy - 35 g;
• glass of water;
• milk - 300 ml.

Pumpkin is cut into pieces, crushed to the state of the casher, roasted in a multicooker for 15 minutes at 160 degrees. So that the pumpkin does not have burned first in the cooking bowl need to add oil. After the roasting in the slow cooker is added cereals, milk, water, salt, sugar. Everything is thoroughly mixed. In the cooking mode, the dish is prepared for 50 minutes. After porridge, stirred and remains in the device on the heating mode for another half hour.

Pumpkin enjoyment

A great way to diversify the diet menu - add pumpkin dishes. A wonderful vegetable has a low calorie content - only 25 calories per 100 grams of the product, also contains a large amount of vitamins and fiber.

Examples of recipes

Aerial porridge

A simple dish will require you a minimum amount of time and strength. For cooking, you need to cut into small pieces of 0.5 kg of peeled and washed pumpkin and folded into the double boiler bowl. It is also added to half a glass of water and 150 grams of dried fruits, everything is sprinkled with sugar on top. Preparation occurs in the "quenching" mode for 40 minutes. When pumpkin is ready, with the help of a blender all the ingredients are crushed. Calorie: 210 kcal per 100 grams.

Pumpkin with honey

For a sweet low-calorie dish, you will need: sheltered purified pumpkin, 200 g of sweet apples, 200 g of natural honey, 100 ml of water.

Pumpkin and apples cut into slices and folded on the baking sheet in order of pumpkin, apples, pumpkin. From above ingredients pour honey and add water. 2 hours in the oven at a temperature of 160 degrees and your dessert is ready.

Recipes with eggplant

You can please yourself with eggplant dishes, because 100 grams of this vegetable has only 28 kcal.

Popular recipe from eggplant for diet food - casserole. For three servings, you will need:

• eggplant - 250 g;
• half a large sweet pepper;
• 0.5 medium-sized bulbs;
• egg chicken - 1pc;
• fat yogurt - 50 ml;
• one clove of garlic;
• olive oil - 0.5 ppm

Eggplant needs to be cut into circles, peppers and onions - rings, and garlic plates. The egg is whipped with yogurt and spices. At the bottom of the bake bowl, we pour oil and climb the rows of vegetables. We pour the mixture into a slow cooker and baked an hour at a temperature of 100 degrees. 100 grams of dishes contains only 44 kcal.

Also from eggplants you can make juicy cutletswho perfectly replace meat "fellow".

To prepare four servings of the kitlet, the following ingredients will be required:

• eggplants - 0.5 kg;
• solid cheese - 50 g;
• chicken Egg - 1 pc.;
• garlic - 1.5 teeth;
• white bread - 50 g;
• sukhari breading - 50 g.

Eggplants are crushed with a knife and roasted in a frying pan. Cheese and garlic are rubbed on a small grater and added to cooled eggplants. Egg and bread, previously operated in water or milk, is also entered into mince. The mixture is solted, spices and crackers are added. Everything is thoroughly mixed. From the finished minced meat form cutlets and roasted them in a pan from two sides.

Dishes with zucchiki

With any low-caloric diet, zucchini use, as they are only 17 kcal per 100 grams of fresh vegetable.

Some people adhere to a separate zucked diet for weight loss. During such nutrition, you can throw off from 5 kilograms per week.

Recipes with calories from zucchini:

Cook zucchini easier on a couple. Vegetable is cut by rings and laid out in a slow cooker. 15 minutes in the "Cooking for a pair" mode and dinner is ready.

Such a dish of zucchini contains only 9 kcal per 100 grams.

Cuccule cream soup

For the preparation of the five portions, you will need: to half the reptile onion and carrots, a pinch of cumin, 15 g of butter, sheltered peeled zucchini, half liters of non-fat broth, greens and spices to taste.

In the saucepan, the oil melts, first there are shredded onions and carrots. Then discovered zucchini and spices are added. Fried all ingredients last 5 minutes. Broth poured. Cooking soup is needed until the zucchini becomes soft. After cooking, the dish is whipped with a blender, the greenery sprinkles before serving. Calorie 34 kcal per 100 g

Dietary salads

Many people know that salads are not just a hearty dish for a festive table, and another remarkable means to fight extra kilograms. Of course, it is impossible for dietary salads to include "Olivier" and the salads similar to it, since they usually contain heavy foods.

Dietary salads are made of lungs for digestion and absorption of vegetables and fruits with low calorie and fats. Such food is quickly prepared, and the main thing allows you to throw off extra kilograms in a short time. Simple recipes will help not spend a lot of time to prepare dishes, but to enjoy life.

Salad with cabbage "Simple" Known to many since childhood. For him will be needed:

• fresh white cabbage - 250 g;
• carrots - 1 pc.;
• apple - 1pc.;
• greens;
• olive oil;
• spices to taste.

First of all, it is necessary to clean all the vegetables and fruits from the peel and seeds. Cabbage finely bolds, and carrots and an apple crushed on a shallow grater. All ingredients are mixed with spices and oil. Bon Appetit!

If you wanted more "substantial" snack, you can cook a dietary salad with chicken. For example, "Warm salad with chicken fillet and vegetables". It has low calorie and perfectly quenched hunger.

For cooking, you will need:

• chicken fillet - 220 g;
• garlic - 1 teeth;
• tomato - 1pc.;
• celery - 30 g;
• sweet pepper - 150 g;
• olive oil - 2 bl.;
• sea Salt - 2

Cook it is very simple. Vegetables need to be thoroughly wash and cut into straws. Chicken fillet boil, cool, and after chopping with a knife.

We add oil, vegetables and garlic on a preheated frying pan. Let's drink a bit, add a chicken. You need to fry the salad for 7 minutes, as a minute before readiness, add greens and spices.

Salad can be served not only as a snack, but also as the main dish.

Bakery products

Even the volitional man wants to "break" with a diet and eat a cake, a cake or a bun at the festival. But nothing terrible will not happen if the delicacy is baked by a recipe for weight loss. Dietary baking is a great way to please yourself and diversify the power program.

Simple recipes for lossability:

Pie "Curd"

In order to prepare a delicious pie you need to take half aklogram of low-fat curd, three tablespoons of semolina, sugar, 30 g of buckwheat flour, three chicken eggs.

First, it is necessary to cross cottage cheese with a semoline, flour and sugar. In the dough make whipped proteins from eggs. The dough is laid out on the baking sheet, on top of the future baking can be decorated with fruits or berries. Bake 35 minutes at 180 degrees. 100 grams of dessert contained 137 kcal.

Brownie with chocolate

For dessert, it is necessary: \u200b\u200b250 g of dark chocolate, 200 g of low-fat curd, 5 chicken eggs, 150 g rice-wheat flour, 50 g cocoa, 120 g of nuts. To improve taste in the dough, you can add cinnamon, vanillin and sugar.

To cook Brown, you first need to melt in the water bath chocolate, and then mix it with cottage cheese, whipped proteins from eggs, cocoa, as well as sainted flour and crushed nuts. The basis is ready.

The mixture is laid out into the form for baking, it is put into the oven heated by 180 degrees for 30 minutes. 100 grams of baking contains 324 kcal.

Dietary baking can become the basis of the diet for weight loss. These are tasty and surprise the surrounding perfect figure.

desserts

During weight loss, you should not refuse to my delicacies. Many recipes of dietary desserts will allow you to diversify the menu and become excellent snacks between the main meals.

An excellent substitute for classic sweets will be jelly. You can prepare it in different ways, so such a dessert will not get bored.

To prepare a low-calorie dessert based on jelly, the following ingredients will be required:

• sour cream with low calorieness - 800 g;
• gelatin - 30 g;
• cane sugar - 200 g;
• fruits to taste - 150 g

Preparing jelly is very simple. Gelatin dissolves in warm water, after carefully mixed with sour cream and sugars. Half the resulting mixture is poured into the plate. It is laid out of fruit pieces. The rest of the sour cream-gelatin mass is added.

The dish needs to be put in the refrigerator for 8 hours.

Delicious dessert contains only 140 kcal per 100 grams of the product.

Useful desserts during a diet will be baked fruit. The method of cooking in such a treat one - they need to bake in the oven. Apples, pears in combination with citrus fruits will delight you during a hard diet, because 100 grams of dishes contain approximately 75 kcal.

Of course, do not forget about fruit salads. Feeding such a low-calorie dessert on Lunch, you charge the necessary portion of energy for the whole day.

For salad you can use any berries and fruits, but do not forget that the portion for one meal should not exceed the size of the palm.

Dietary recipes from cottage cheese

Cottage cheese is one of the most popular products among those who want to lose weight. It enters in almost all designed diet programs, as it allows you to saturate the body and contains a large amount of useful substances.

Cheesecakes, pies, smoothies - all these dishes can be found in dietary programs. Based on low-fat cottage, they carry the minimum amount of calories and allow you to quickly get rid of extra kilograms.

You can use cottage cheese in different ways: just mixing it with greens or fruits, baking, whipping in a blender, adding to salads and main dishes. In any case, he will not harm any harm for your figure.

Nutritionists advise during a diet to use cottage cheese with different percentage of fat.

An example of dietary sweetness with cottage cheese:

Cake

For cooking, you will need: shelter low-fat curd, two tablespoons of sugar, 1 pack of gelatin, fruit to taste.

Cottage cheese with a blender is mixed with sugar, dissolved gelatin and pieces of fruit are added to them. Thoroughly mixes everything. In the shape for cupcakes, the mixture is laid out, and is placed in the refrigerator for 8 hours.

Such a dish can be prepared not only as dessert, but also as the main dish. To do this, it is necessary to replace fruit vegetables, and sugar salt and spices.

Cocktails

Based on cottage cheese, nutrient dietary smoothies can be made.

It is important to know that it is impossible to completely replace the usual meal. A wonderful drink can be used only twice a day.

Even a child can cook smoothies, while not necessarily make drinks on the basis of cottage cheese. Cocktails are mixed from milk, prostrochashi, yogurts and juices.

Rules of preparation of diet smoothie

• Only fresh and low-calorie products are selected.
• Loda "steals" taste in berries and fruits. If you want to drink a cold drink, then before cooking you can simply cool the ingredients.
• Dilute the finished cocktail is better than juice or fermented products.
• In the smoothie it is impossible to put sugar or its substitutes.

Slimming cocktails recipes

1. Two tablespoons of black currant mix with 50 grams of cottage cheese. Pour a mixture with a glass of pineapple juice, add a spoonful of honey. Calorie - 94 kcal per 100 ml.
2. 4 strawberries, 50 g of banana, 100 ml kefir, one tablespoon sparkled oat flakes to beat the blender. Sprinkle with ground walnuts from above. Caloric content - 99 kcal per 100 ml.

There are many ready-made recipes smoothies for weight loss, but you can always come up with your own cocktail.

Dietary Recipe Books

Of course, it is impossible to list all possible recipes for weight loss, but the best of them are collected in the following books:

• "Recipes. Dietary and vegetarian dishes ";
• "Modern food. Desserts for losing weight ";
• "Modern food. Eat and lose weight ";
• "Lose weight with taste."

The books are set out all the principles of proper nutrition to reduce weight. Also in these publications you can find calorie tables.

Often there are circumstances that limit or prohibit the use of one or another. Extra weight problems or health (often these two factors are interrelated) dictate electoral food intake - compliance with the diet. What is the choice in this case: continue to consume your usual and not always useful food, getting tasteful pleasure or abandon it in favor of a slim figure and maintaining health.

Modern dietology gives the following unambiguous answer: "Nutrition should be safe," it means, without certain restrictions not to do. But modern cooking is able to offer a large selection of dishes that combine benefit and high taste. Therefore, to the pleasure of gourmets, adhered by diet, we can safely say that useful food can be delicious!

Therapeutic diet - the prevention of many diseases.

Diet to lose weight and further maintain physical form and directly medical (therapeutic) diets.

The second species is an extensive unit of the license system M. I. Pevzerner, designed to take into account a particular disease.

It uses tough limitations and unequivocal readings in the choice of products. More information and specific recommendations on therapeutic diet can be obtained in the sources of medical orientation.

The weight loss process is also directly related to health. Overweight is the cause of many diseases. In pursuit of an attractive and slender figure, it is important not to fall in extremes: the use of an inappropriate diet (starvation, "fast diet) can cause serious and irreplaceable harm to health, while competently selected - strengthen it.

There are many specialized centers in which nutritional doctors will help to make an efficient and useful dietary program, taking into account the physiological features of the client.

How to cook delicious diet food

In order for the dietary dish to be delicious, it is necessary:

• Select suitable ingredients;
• Correct them correctly;
• Know several culinary "secrets" to improve its taste properties.

Dietary products - the basis of delicious and useful meals

Fish cooked in a slow cooker maintains useful qualities.

Dieties are considered low-calorie natural products.

They must be fresh and seasonal: for example, filling stores in September, October are the most useful.

Dietary food should ensure full-fledged balanced power by producing essential proteins, fats, carbohydrates, vitamins and minerals.

However, not all types of these substances are suitable for the dietary menu. Nutrients:

• seafood
• hen
• turkey
• veal
• degreased cottage cheese
• mutton
• pork

1. fish fat
2. sunflower, linen, olive and other
3. all types of fatty meat
4. butter
5. margarine

Carbohydrates. Slow carbohydrates:

1. fresh vegetables
2. greens
3. cereals:, buckwheat
4. bread (coarse flour)
5. pasta (solid wheat varieties)

Fast carbohydrates:

• sugar, honey,
• sofob
• drinks with sugar,
• rice white

How to prepare a delicious diet food, look in the video:

The combination of dietary products is a variety of dietary dishes:

• Cocktails based on adding: cinnamon, carrots, red pepper and persimmon, cucumber, pea, broccoli, ginger; Vegetable and fruit salads; Porridge: Hercules, buckwheat, millet, lentil, oatmeal, both separately and as a side dish to meat or fish; Soups: Pumpkin, onion, beet, peas, lental, broccoli and spinach; diet soup with meatballs, dietary borsch and other;
• Meat dishes: rolls, goulash, meat envelopes, filled from all varieties of dietary meat; Fish dishes: Fish soup, ear, baked fish; Desserts: carrot casserole, cottage cheesecake, cottage cheesecake, cottage cheese-berry cheesecake, dietary cake Tiramisu; Bread with the addition of bran, roasted, rye (consumption in moderate quantity); Freshly squeezed juices.

"Black" list of products in diet food:

1. Carbonated drinks;
2. Alcohol;
3. Crisps;
4. Salt;
5. Sugar;
6. Mayonnaise;
7. Cakes, candy;
8. Grapes;
9. White yeast bread.

Delicious dietary food. Preparing correctly

Dietary food contains a lot of useful properties.

In the process of creating a dietary dish combining useful properties and high taste characteristics, a way to prepare is played an important role.

1. careful washing of vegetables and, removal of peeling with a stainless steel knife;
2. greens is processed in two stages: it is carefully clean, then soaked in a large amount of water and is washed again;
3. the red cabbage after removing unsuitable leaves is hampered by boiling water;
4. color - soaked in salted water.

It should be completely abandoned frying in the preparation of meat, fish and vegetable dishes. An excellent alternative to this is a quenching, baking, cooking and allowing products:

• Meat and vegetables are recommended to prepare on "open" fire (use the pan with a grid);
• Softness and juiciness of boiled products will ensure their preparation in minimally boiling water (characterized by "single" bubbles);
• Meat, vegetables and fish baked in a special waterproof paper will retain their beneficial properties and will be pleasantly surprised by gentle and juicy taste;
• And vegetables in a pot are best preserved nutrients, vitamins and trace elements.

Culinary "secrets" to improve the taste properties of dietary food:

• To increase the taste, food should be prepared in small quantities and at once;
• The use of a variety of spices (garlic, rosemary, oregano, bay leaf, basil, pepper and other) will help compensate for the absence of or minimized salt use;
• Excellent sugar substitutes are: dates, raisins, figs, pear, prunes, kuraga, apple;
• The use of various varieties of vegetable oil: linen, sunflower, olive, corn, coconut, cotton. Everyone has its own individual taste: the right choice of oil type to one or another product is the key to a delicious dish;
• The more beautiful and the most original dish, the greater the likelihood that he will want to try.

5 recipes for a delicious diet

Apple cocktail on kefir is very useful and dietary.

Properly cooked dietary food can be no less tasty and nutritious than food from the "normal" menu.

A variety of recipes allows you to choose a dish for every taste: from lightweight breakfast to a festive dessert. Taste pleasure - or a gram of excess weight!

Ingredients: one or two apples, a glass of kefir of medium (low) fatty, cinnamon - at the tip of Ch.L.
Method of preparation: apples to cleaned, chop, put in a blender. Pour kefir and beat until the apple is completely grinding. In a cocktail add cinnamon.

Beet-fascular salad.

Ingredients: (2 pcs.), Fasteners of beans, garlic (1 tooth.), Olive oil for refueling, vinegar (15 ml), mustard (5 g), salt, black pepper to taste, parsley. Cooking: boiled beet Clean and skip through a large grater, add boiled beans and grated garlic. The remaining ingredients mix to the consistency of the sauce. Fill the salad from the resulting sauce, decorate greens.

Pickup with olives.

Ingredients: 2 liters. Water cauliflower - 200 g., Olives without seeds - 300 g., Bay leaf - 2 pcs., Vegetable oil - 2 tbsp., Perlovka (Fig) - 150 g. - 1 pc., Potatoes - 3 pcs ., Dill, chopping cloves, parsley root or celery. Cooking method.

Overweight is a common and big problem of our modern society. Only to get rid of this excess weight you should not absolutely abandon meals or eat no appetizing, useful products. After all, you can lose weight tasty and with pleasure. To do this, you just need to view the simple recipes of dietary second dishes, the recipes of dietary hot dishes that are collected for you in this subcategory.

Dietary kitchen - friend losing weight

Dietary dishes for weight loss are the optimal option to reset the extra pounds, feeding tasty and with the benefit for the body. Such nutrition provides the body with substances necessary for full functioning. The psyche will not be undermined, health will be preserved, and the decrease in fat deposits will delight. Kilograms slowly, but reliably will melt.

Wrong thoughts about dietary nutrition

In the presentation of many people, dietary food is an absolutely tasteless meal that you have to swallow with big torments. This is the root of an incorrect representation. Dietary food involves a menu consisting of dishes with limited calorie. Such food is not only healthy and tasty, but also delivers true gastronomic pleasure.

Methods of cooking dietary dishes

Dietary food somewhat limits food cooking methods. Absolutely unacceptable options for frying, including in deep fryer. But modern household appliances for the kitchen allows you to prepare exquisite dishes in other ways.

Very tasty and, moreover, with minimal cost you can cook dietary dishes in a slow cooker. Products are mainly processed by steam, stew. You can also diversify the menu with a multitude of fresh vegetables and fruit salads. With the right approach, delicious dietary dishes will make your desk festive!

Recipes of salads

Salad "Freshness"

Effective and delicious way to get rid of extra kilograms. Simple salad recipe for a note for those who want to lose weight!

Ingredients:

• Beets - 200 gr
• Carrot - 300 gr
• Cabbage - 300 gr
• GREEN - - To taste
• Lemon juice - - to taste
• Olive oil - - to taste

Description of preparation:
1. Carrots and beets rub on medium grater, cabbage and green chinkel.
2. Mix the vegetables, refuel lemon juice and a small amount of water.
3. We leave the salad in the refrigerator for 30 minutes, after which we refill olive oil and we use. NOT SOLIM!
Salad for weight loss is ready. Bon Appetit!

Number of portions: 4

Salad "Mockery"

Magic salad as if the broom cleans your intestines from slags! Hence such a name. Delicious and useful. Replace dinner with a salad "Meeting" days by 7-10, and you will noticeably lose weight.

Ingredients:

• Cabbage - 100 grams
• Carrot - 1 piece
• Apple - 1 piece
• Beets - 100 grams
• Sea cabbage - 100 grams
• Prunes - 50 grams
• Lemon juice - to taste
• Vegetable oil - to taste

Description of preparation:

Grind all the ingredients as you want. Mix in a large salad bowl and fill with lemon juice and vegetable oil.
When you refuel, be sure to interfere often. There are many ingiants, the salad will be volumetric, but it is necessary that each piece is soaked with lemon juice and vegetable oil. Since these two products help digestion and extension the product for useful trace elements. Bon Appetit.
Number of portions: 3-4

Salad "Giriary"

This is an incredibly simple ginger salad recipe for weight loss, which is preparing in just a few minutes. The main highlight of the dish is a refueling. If any ingredients, from the specified, you did not have - not trouble, you can always be replaced by what is at hand.

Ingredients:

• Carrots - 2 pieces
• Radish - 100 grams
• Ginger root - 1 teaspoon
• Parsley - to taste
• Rice vinegar - 1 teaspoon
• Ground garlic - 1 pinch
• Olive oil - 2 tbsp. Spoons
• Maple syrup - 1 teaspoon (optional)

Description of preparation:
1. First thing, wash your carrots first and clean.
2. Grind all salad ingredients in the same way, but how to solve you. You can grate on the grater, cut into cubes or circles, for example.
3. Follow the wash and grind radishes.
4. Ginger root Clean and grind. It is he who contributes to intensive weight loss.
5. Wash and dry a little greens. In this case, it is a parsley, but you can take another. Grind greens, add to salad.
6. It remains for small: a ginger salad for weight loss at home should be fed. To do this, in a small capacity, combine olive oil, rice vinegar, maple syrup. Add ground garlic, if desired - ground pepper and pinch of salt (during diets it is better to limit its use). How to mix the refueling.
7. Pour into the salad, mix. Everything, the dish is ready to eat.

Number of portions: 2-3.

Salad "Fast Dietary"

Today we have a fast diet dietary salad from a mixture of salad leaves and mozzarella cheese. In Mozarella, a lot of protein - 25 grams per 100 grams. Exactly what is needed. Unfortunately, like all the cheeses, it is rather calorie, usually 280-300 kcal per 100 grams, depends on the fatty milk from which it was done. See calorie on the package, the smaller the better. We take a small piece to dinner be truly easy.

Ingredients:

• Salad mixture "Arugula and Radicio" - 1 package 100-125 gr.
• Mozarella cheese - 50 gr.
• Salad sauce / refueling:
• 1 tbsp. spoons of olive oil
• Paul Art. spoon of lemon juice,
• 1 ch. Support of French mustard with crushed grains (sold in stores)
• 1 h. Spoon of balsamic vinegar.

Description of preparation:

1. Salad leaflets rinse with cold water and dried with a paper towel. If the mix in hermetic packaging - this step can be skipped.
2. Large leaves of Radico break into small pieces and together with curly leaves arugula decompose on a portion plate.
3. Gentle mozzarella cheese cut and scatter from above.

Prepare refueling:

1. Mix mustard, balsamic vinegar, lemon juice and olive oil.
2. Pour refueling a salad mix with gentle cheese.

Immediately file to the table! Salad can be afforded at any time of the day. If you do everything right, such a dish will contain no more than 250 kcal.

Number of portions: 2-3.

Salad with beef and bell pepper

Ingredients:

• beef meat - 200 g,
• fresh tomato fruits - 1 - 2 pcs.,
• fresh Fruits of Salad Green Pepper - 1 Piece,
• purple Salad Luke Head 1 Piece,
• fresh beloved greens
• sea \u200b\u200bsalt,
• ground pepper,
• olive oil - 3 tbsp. l.,
• mustard - 0, 5 tbsp. l.,
• lemon juice - 1 tbsp. l.

Description of preparation:

1. Beef is rinsed well, cook until readiness in salted water.
2. Cool meat and cut thin strips.
3. The bulb we clean from the husk and thin by a knife by half rings.
4. Ripe tomatoes cut slices.
5. Wash the sweet pepper, cut it in half and take out the fruit and seeds. We wash the pepper once again and cut it into thin stripes.

We make refueling:

1. To do this, in the vessel mix olive oil, mustard and lemon juice,
2. Add a pinch of salt and black pepper.
3. All ingredients are mixed and refueling.

Salad with beef and bell pepper immediately serve to the table. Bon Appetit!

Number of portions: 2-3

Red bean salad with olives

Cum and bright salad will not leave indifferent moments of healthy nutrition!

Ingredients:

Description of preparation:

1. Tomatoes and cucumber cut on the quarter.
2. Ceing beans Drain the liquid, bow to the semirings, add olives.
3. Season with lemon juice, olive oil, pepper and salt.
4. Sprinkle with chopped parsley. Bon Appetit!

Number of portions: 2.

Recipes first dishes

Spinach lentil soup

Everyone knows about the benefits of lentils, well, and fresh welded lentil spinach soup quit appetite and saturate the stomach, you will not have time and look back. A successful combination of lentils and spinach gives the soup a saturated characteristic taste.
Ingredients:

• spinach-120 gr.;
• bunch of dill;
• celery root-200 gr.;
• green lentil-8 tbsp.;
• bow -1 pieces;
• sour cream-170 gr.;
• khmeli-Sunneli-10 gr.;
• carrot-1 pc.;
• milk-180 ml serum;
• salt, sugar;
• sunflower oil;

Description of preparation:

1. We rinse lentils. Putting a saucepan (2 l) on fire and boil the water, we throw a lentil, the fire is reduced and dried up to semi-prepared state (no more than fifteen minutes).
2. Carrots clean and cut shallow straw, or three on the grater.
3. Cut celery root.
4. Shining dill with parsley and spinach.
5. The bulb is cut by half rings.
6. Heat carefully a frying pan. I spread carrots, onions and celery on a hot frying pan, adding hops to them - Sunnels, and fry to light goldenness.
7. Vegetables throw in a saucepan to lentil.
8. Vinter serum and sour cream, reduce fire to a maximum and cook no more than ten minutes
9. Solim, also add some sugar to remove the sourness of the serum, add chopped greens and mix the soup.
10. Let it be laid under the cover, and spill on plates, season sour cream and crackers or garlic loaves

Number of portions:

Chinese soup with broccoli and fish meatballs

Chinese cuisine is famous for everything is preparing very quickly. It is not an exception and this light Chinese soup with fish meatballs (from the mackerel) and with a cabbage broccoli, for the preparation of which is not more than half an hour.

Ingredients:

• broccoli - 250 g;
• fresh-frozen mackerel - 300 g;
• bouillon cubes - 2 pcs.;
• onion pores - 30 g;
• chili pepper - 1 pc.;
• egg chicken - 1 pc.;
• sea salt, spices to taste.

Description of preparation:

1. So, let's start with meatballs. Separate mackerel fillets from the bones, remove the skin, cut the fish very finely or grind minced meat in a blender, season with a finely chopped onion and red pepper, add a teaspoon of the sea salt.
2. Small meatballs form with wet hands. Chinese cuisine is famous for beautiful cutting and small, but very beautiful culinary products. Meatballs need to make no more walnut, prepare them for a couple of about 3 minutes.
3. We disassemble the bubble broccoli, prepare for a couple of 5 minutes, make sure that the cabbage become soft, but retained the green color.
4. We pour a liter of boiling water into a saucepan, add two cubes of chicken broth (can be replaced with ordinary chicken broth, if you have its stock), add broccoli into broth.
5. We put into the soup ready-made fish meatballs and a finely chopped green part of the leaves of a bow. We put a saucepan on the stove, bring the soup to a boil, immediately remove from the fire.
6. Serve chinese soup with broccoli and meatballs hot.

Number of portions: 4

With celery soup

The soup contributes to the normalization of metabolism, and eventually soup calories, are rapidly burned, and the body is cleared. Therefore, if you do not like diet, you want to lose weight, prepare dietary celery soup!

Ingredients:

• celery - 250 grams,
• carrot - 150 grams,
• tomatoes - 150 grams,
• onions - 1 pc.,
• cabbage - 250 grams,
• bay leaf - 2 pcs.,
• pepper pepper - 4-6 pcs.,
• salt - to taste (if possible, it is better not to put it at all).

Description of preparation:

1. Celery Clean the peel and cut into small cubes.
2. Clean the onions, wash and chop finely.
3. Clean carrots and cut.
4. Cabbage wash and lie.
5. Thinking tomatoes and cut into cubes.
6. Fold all the vegetables in a saucepan.
7. Fill with water, put a bay leaf, peas, salt and boil over 20-30 minutes before readiness

Number of portions: 6

Baked pumpkin cream soup with garlic

The cream soup from baked pumpkin with garlic is so fragrant and tasty that one portion rarely costs the case. This pumpkin cream-soup is at special preparation of ingredients and a successful combination of spices. Ready cream Cup from pumpkins will be very busy in taste, to strengthen which will help And grated ginger.

Ingredients:

• pumpkin - 400 grams;
• garlic - 3-5 teeth;
• carrot - 1 small;
• onions - 2 pcs;
• paper sweet, black ground pepper - 0.5 teaspoon;
• vegetable oil - 3 tbsp. l;
• sugar - 2 pinching;
• ginger (grated root) - 1-1.5 h. spoons;
• salt to taste;
• water or broth (chicken, vegetable) - 1 liter;
• cream or sour cream, greens - for feeding soup.

Description of preparation:

1. The head of garlic is disassembled on slices, not clean from the husk. Pumpkin free from a soft seed with seeds, cut off a thin layer of crust. Puffed with small cubes or plates. We fold into the form for baking or put on a baking sheet (it is necessary to lubricate it with oil). We put in a hot oven, where we bake the pumpkin and garlic about 20 minutes (until the softness of the pumpkin).
2. At the same time, we begin the preparation of vegetables for soup. We cut the bulbs into four parts, shining with thin stripes. Cutting with small pieces of carrots.
3. The oil is poured into a pot with a thick bottom, heating well. We throw onions, slightly fry it to transparency, add two sugar chopping, so that the Luke appears caramel flavor.
4. We add carrots, stirring, fry vegetables without changing color until soft.
5. Carrots with onions leave to stew in a quiet fire, return to the pumpkin. We take out the shape of the oven, check the vegetables for readiness. The juice distinguished from the pumpkin does not pour, it will also go to the soup. We give garlic a little cool.
6. In carrots with a bow, add spices, mix and warm up to enhance the flavor.
7. We spread baked pumpkin to vegetables. Garlic is released from husks, too, add to vegetables.
8. We pour water or broth, covering vegetables. Solim to taste. On a small fire, leave the soup to choose the temperature. As soon as it starts to boil, wech the fire to the most quiet. Cook soup 10 minutes until vegetables are ready.
9. At the very end of cooking, we rub the purified root of ginger into the future cream soup. This is if no one objects to the presence of ginger in a soup. If he is not to taste to someone, then it is better to graze ginger and add individually in the plates when submitting soup.
10. The soup is filtering through the colander. Grind vegetables with a blender, if necessary (if a vegetable puree is very thick) we dilute the broth. The contents of the blender overflow into a saucepan with vegetable broth, stir. We try to salt, correct the taste if necessary.
11. You can immediately add to cream soup and warm up (not boiling!) Or put cream or sour cream in plates before feeding. Sprinkle a pumpkin cream soup with greens, a pinch of spices and serve to the table with krutones or crackers. Bon Appetit!

Number of portions: 6

Recipes hot meat dishes:

Delicious minced meatballs with buckwheat

If you do not know what to cook from yesterday's porridge, which is clearly no one will have, prepare cutlets with buckwheat and minced meat. Delicious, economical and non-calorie dish.

Ingredients:

• boiled buckwax - 1 tbsp.;
• minced chicken or meat (beef, pork or combined) - 400 g
• fresh or dried dill - 1 beam
• selected chicken egg - 1 pc.;
• salt and pepper - to taste
• scratched crushers - for breading
• a bit of vegetable oil for lubrication bends.

Description of preparation:

1. Buckwheat Crupe must be finished. If you have already ready buckwheat, then automatically skip it. Buckwheat thoroughly and beat. Put it in a saucepan, pour with clean water. Bring to a boil and boil on slow fire until readiness is about half an hour or a little less. You also need to cook mince if you have meat. Twist it in a meat grinder. It will be tasty and juicy if you take in equal parts of pork and beef. But from chicken minced meat, too, appetizing and not dry. Then carefully wash and cut the greens. I used dill and green onions. But other types of greenery can be used.
2. Mix all the prepared ingredients. Drive 1 large chicken egg or two small. Add salt, pepper and garlic to taste. If there is no dried, you can use fresh, finely disturbing it with a knife or skipping through a special press.
3. Stir the mince for the kitlet with buckwheat. It should be homogeneous. Stir until it becomes more dense, and it will not fall into the formation of the kitlet.
4. Form small balls and stick them. But you can make the traditional elongated shape of the kitlet. Observe them in breadcrumbs. Instead, you can use wheat flour or crushed oatmeal.
5. Baking baking or baking shape with parchment. Lubricate it with a small amount of vegetable oil. Put the cutlets with buckwheat. Heat the oven to 180 degrees. Prepare cutlets in the oven about half an hour (perhaps a little longer).
6. In order not to have burned, you can cover the foil, and 7 minutes before the end of cooking. Then the ruddy crust will appear.

Number of portions: 2-3

Pork chops in the oven

I suggest you to give up fried meat today and cook pork chops in the oven. A recipe with a photo will help you avoid difficulties in cooking. Although they are preparing very simple, and even the newcomer will cope.

Ingredients:

• pork Korean or clipping - 500 g;
• wine, apple or balsamic vinegar - 5-6 tbsp. l.;
• ketchup or tomato sauce - 2 tbsp. l.;
• vegetable oil - 3-4 tbsp. l.;
• sugar sand - 1 tsp;
• egg chicken selected category - 1 pc.;
• milk - 100-150 MLSOL - to taste;
• black Ground Pepper - Chipping
• dried garlic - to taste
• scratched crumbs (corn flour) - for breading.

Description of preparation:

1. To prepare chops on this recipe you need meat from the carcass ridge, that is, a barbecue or clipping, with a small fat. From another part of the chops will turn out harsh. Cut pork with portion pieces.
2. Carefully take away each piece of pork with kitchen hammer. In order not to break the chops, you can do it through the edible film.
3. Prepare marinade. Mix vinegar, ketchup or fragrant tomato sauce, sugar and vegetable oil. Other spices and salt so far do not need to add.
4. Stir. I had a dark balsamic vinegar, so the marinade turned out quite dark. But on the excellent taste of chops it did not affect.
5. Put meat into a container or bowl. Pour marinade and evenly distribute it on chops. Cover the capacitance with a lid or tighten the film. Leave marinated at room temperature for 60 minutes. And then stop the refrigerator for another a few hours or immediately proceed to breading and baking.
6. In a slightly heated milk lean the egg. Add salt and seasonings.
7. Stir until uniformity.
8. Bread crushes or corn flour pour on a flat plate. Each chop dip in the dairy mixture and pinched in breading.
9. A baking sheet or a large baking shape with a baking parchment. Lubricate the thin layer of vegetable oil. Lay out branched chops in one layer. Keep in a warm oven until readiness. First, bake at a temperature of 220-200 degrees, after 10 minutes, reduce the fire up to 180 and prepare about 10-15 minutes.
10. Readiness Check on the thick piece of meat. If transparent juice is released when cutting, then pork chops are ready. They can be served.

Number of portions: 6

Meatballs with tomato gravy in a slow cooker

The dish is absolutely unpretentious, but it turns out at home delicious. The fact that your relatives will ask for additives, I do not even doubt.

Ingredients:

For meatballs:

For gravy:

• onions - 1 large bulb;
• carrot - 1 pc. medium size;
• tomato paste (concentrated) - 40 g;
• salt to taste;
• pepper black ground - to taste;
• ground coriander - pinch;
• filtered water - 1 cup.

Description of preparation:

1. First you need to boil rice. Rinse it thoroughly under the jet of cold water and boil until readiness. Or almost until readiness. The main thing is that the porridge does not work out of rice. Since a multicooker will be involved in the preparation of the dish, you can boil rice in it. Moreover, if you have a pre-installed rice cooking program. Ready rice cool down a bit before adding to other ingredients.
2. Luke will need a lot to have enough for the sauce, and on the themes themselves. Therefore, take or one large bulb, or a couple of small. Finely distortion and immediately divide in half to not forget.
3. A small bundle of fresh dill wash, dry and disturb. Greens will make the taste of the meters more original.
4. One or a couple (depending on how much you like this piquant spice) of garlic cloves clean and finely disturb. Or you can skip through a special duty.
5. Mix rice, minced meat, chopped greens, garlic, ground black pepper, salt, eggs. Well wash the minced meat, take away the meatballs during cooking in a slow cooker.
6. From the minced meatballs. I make them in the form of small balls.
7. Observe them in a small amount of flour. Mount the cartoqa bowl with vegetable oil. Send the "frying" mode for 5 minutes. Fry the meatballs on one side of 2.5 minutes and the same on the other.
8. In parallel with the roast you can cook sauce. Cut the carrot thin straw or soda on a large grater. There is no particular difference.
9. Mix it with deferred previously chopped home. Add tomato paste, salt, hammer coriander and pepper. If the pasta is too acidic, balance it with a small pinch of sugar.
10. Divide the future sauce with water. Mix thoroughly.
11. Fill the sweatballs with sauce. Close the device cover. Select "Captivity" mode. Cook the meatballs in a slow cooker with a gravy on this program for 20 minutes.
12. When the signal sounds, and you will open the cover, you will be ready for gentle, delicious and satisfy meatballs with a thick tomato filling.

Number of portions: 6

Chicken zrazy with mushrooms in the oven

Prepare chicken zrazy with mushrooms is the easiest in the oven, so as not to use extra fats, unwanted on a diet. Appetity-glazy can be supplemented with a salad of vegetables and not worry about unnecessary calories.

Ingredients:

• 1 large chicken fillet;
• 2 eggs;
• 1 pinch of salts and a mixture of peppers;
• 200 g champignons;
• 1 tsp. olive oil;
• 1 bulb;
• 30 g of solid low-rise fatty cheese.

Description of preparation:

1. Champignons are rinsed and cut by plates.
2. Peeled onion onions cut a large cube.
3. 0.5 h. Olive oil Fry onions on a strong fire until golden color, stirring constantly.
4. We send chopped mushrooms, salt and pepper - mushrooms, the mushrooms will immediately give a lot of juice, without reducing the fire, constantly stir them until the moisture is completely evaporated.
5. Add the cheese grated grated to the mushrooms and mix.
6. Chicken fillet pass through a blender and salt.
7. We add a pair of eggs to the fillet and mix the finished mince.
8. I put a tablespoon of minced meat on the wet plate and put a few raw mushroom filling on top.
9. We cover the stuffing another stuffing spoon, with wet hands with a cutlet with a mold, and then lay it on a baking sheet, covered with foil (foil lubricate 0.5 h. Olive oil).
10. We repeat the procedure, laying out zrazy at some distance from each other.
11. We bake at a temperature of 200 degrees. After 25 minutes, the zrazy with mushrooms will be ready - on top they are posed, and the bottom will take a light crust.
12. Let's give zraza hot, the dish is perfectly combined with a salad of fresh vegetables with celery.

Number of portions: 4-6

Recipes of fish dishes

Mackerel on the grill in the microwave

If you need to prepare a dish, which is called, "an ambulance", then the mackerel on the grill in the microwave, the recipe with the photo of which we offer, just that is. Bake the grilled fish is quite easy and simple, and most importantly, very fast. In addition, it is a fairly inexpensive dish, and not today it is important for many families.

Ingredients:

• mackerel (large) - 2 pieces;
• lemon - 1 piece;
• any spices for fish (in this master class used a mixture of salt, dried garlic, basil, white mustard, ginger, thyme, parsley and onions) - 1.5-2 teaspoons
• sugar sand - ½ teaspoon
• salt - 1-2 chopping;
• black ground pepper - 1/3 teaspoon.

Description of preparation:

1. Scumbin must rinse under running water, cut off his head, clean and wash well from the inside. All spices mix in the pile. Then we rudely rub the fish and inside, and outside, as well as sprinkle it with fresh lemon juice.
2. We leave everything for half an hour so that the mackerel is well blocked. Then put the fish on the grid.
3. Next, send a prepared mackerel into the microwave. We are preparing in the "super grill" (double grill) to complete readiness.
4. After about 14 minutes, the male mackerel in the microwave will be ready, and will acquire a barely noticeable wonderful crust.
5. Now the scumbers must be taken out of the furnace and, before cutting on the portion pieces, give it literally a few minutes to lie down.
6. Mackerel-grill cooked in the microwave oven is ready!

The main and most important dignity of the preparation of fish in the grill way is that during cooking is excessive fat, which allows you to enable this dish in the category of dietary. At the same time, the fish turns out quite juicy and gentle. As a result, you and your family get a useful, saturated and low-fat dish with an unusual taste and a thin aroma of seasoning.

Number of portions: 4

Fish cutlets for a couple

This recipe can be safely attributed to the dietary, for the children's table will also fit. Fish cutlets for a couple - an excellent way to "unload" after the delayed holidays. Their nutritional is high enough, but the calorie content is low. The ingredients are selected in this way not by chance. Since Heck fillet is dry enough, then you have to look for ways how to make it juicy.

Ingredients:

• 2 fish (Heck),
• 200 g of salmon trousers;
• 1 chicken egg;
• 1 bulb;
• 2 sweet peppers;
• 3 tbsp. flour;
• 0.5 ppm salts;
• spice;
• lemon and greens - for feeding.

Description of preparation:

1. Take two medium in the size of a heck carcass and treat them. Remove the skin, divide through the ridge line, select bones.
2. Salmon abdomen also clean the skin, check for the presence of a bone, cut them into pieces.
3. In the combine bowl, fold the pieces of fillet, salmon abdomen, purified and cut into several pieces of bulb. You can make fish minced meat and with a meat grinder, electrical or manual. Of course, the combine will save the mass of time and strength.
4. We add salt, spices and drive a chicken egg. In general, the egg is better broken into a separate sorterian to make sure it is fresh. And then pour into the combine bowl.
5. Add a sifted wheat flour into the bowl.
6. We begin to grind all the ingredients to the state of homogeneous minced. Because of the trousers, he will acquire a gentle pink shade.
7. Sweet pepper Clean and rinse, cut into small cubes. You can take fresh vegetable or frozen.
8. Leside pepper pieces into fish minced meat.
9. Bowl of the steamer is stuck in the food film or foil - so that in the cooking process you did not flow from the kitlet. Wet hands form the cutlets and lay them out in a double boiler. Cover the lid and set the timer to the mark of 40 minutes.
10. After the audio signal, carefully open the lid and give fish cutlets a little cool. Then shift them on the dish, serve with any side dish: vegetables, tomato rice, greens.

Number of portions: 4

Salmon baked
e.

Ingredients:

• Salmon - 500 g
• Sour cream - 50.
• Egg chicken - 2 pcs
• Mustard Dijonskaya - 1 tsp
• Hammer paprika - to taste
• Salt to taste
• Pepper black ground - to taste

Description of preparation:

1. Salmon cut into a portion piece.
2. Sell, salt.
3. Cooker. To do this, beat the wedge of eggs, mustard, sour cream, spices.
4. To dip pieces of fish into the clarity.
5. Stay in the form for baking.
6. Bake at 190 degrees 15-20 minutes.

Recipe "Salmon Baked in Klyar" is ready, pleasant appetite!

Number of portions: 2

Pompano Fish (Pompano) with vegetables

Pompano fish is very similar to Cambal. The same flat. This similarity ends. Fish on a vegetable pillow in the oven for this recipe comes out juicy, soft, there is no sea odor, like a mackerel.

Ingredients:

• zucchini 100 gr;
• 1 carrot;
• 1 Pompanito fish;
• young potatoes 150 Ramm;
• vegetable oil - at will;
• black pepper;
• lemon;
• salt.

Description of preparation:

1. Young zucchini without cleaning rings.
2. Young carrot cut through wide stripes, it is convenient to use the bump.
   If the carrot is no longer a young - soda it on a shallow grater.
3. Pompano fish in shine looks like herring - but she has no smell. It to defrost (can be completely), wash and dry with a paper towel.
4. Cut your head with the gills, stamp. At my surprise, the number of lips is minimal.
5. Cut the fish pompanito with large portion pieces.
6. Boil young potatoes until half-ready, and ordinary potatoes - until readiness.
7. In a small amount of water, turn off the zucchini and carrots, cool vegetables.
8. A shape lubricate with vegetable oil or pour a couple of tablespoons of water.
   At the bottom of the Baking Forms, put potatoes, sprinkle with salt and freshly ground pepper.
9. Share a layer of zucchini and a layer of carrots. For beauty, stew carrots roll with rings, the taste does not change, but the appearance of the dish will immediately transform.
10. Share pieces of fish.
11. Sprinkle with salt and pepper at will.
12. Bake fish with vegetables 25-30 minutes before readiness. If the skin of the fish is easily skewed to the toothpick, and the broth is crushed from the hole - the fish is ready.
13. Lemon cut into rings and each ringing ring.
    Place the lemon between the pieces of fish or on the pieces themselves.

Serve fish exclusively hot, with vegetable salad, satisfying homemade bread or with homemade pickles. Bon Appetit!

Number of portions: 1

It often happens that a person, having decided to lose weight, rushes in extremes, considering healthy eating or a diet forced hunger strike, allegedly only in this way you can reset the hated kilograms. In fact, this is not at all.

Lowering in no way should abandon meals, in order not to disturb the hormonal background of the body, breakfast, and dinner, and dinner. The only thing to take into account is on the table there should be a dietary food, it will help with a problem of excess weight, while not harming to health, but, on the contrary, strengthening it.

What should be deleted in dietary nutrition

Fats, flour and saham-containing products are the most calories, so dietary food for weight loss excludes them from a human diet who has decided to lose weight. It's all sweet (cakes, candy, carbonated drinks and others, which contain sugar), bakery and flour products (pasta, buns, cookies), fatty (fat, sausages, cheeses, mayonnaise) and other products that are not related to such Minded of food as dietary food.

The diet recipes are actually diverse, that is, the dietary nutrition does not mean a refusal of goodies. It is worth removing the above-mentioned products from the menu, to reduce salt intake, as it has a property of delaying water in the body, and this does not contribute to weight loss. And of course, it is worth abandoning alcohol - this drink is not only a calorie, but also contains sugar, and also causes appetite.

What are related to dietary food

6. Stew vegetables, green salad of cucumbers, greenery and olives, kefir, ryazhenka or any other unsweetened drink.

Salads can be filled with several drops of olive oil, low-fat sour cream, classic yogurt. Soups are better prepared without potatoes.

Dietary food: dinner recipes

The correct dinner on the dietary diet should consist of natural carbohydrates and proteins. What can you eat for dinner?

• Turkey steam cutlets or low-fat beef.
• Brown rice.
• Cauliflower.
• Stew fish.
• Cabbage cutlets.
• Various smoothies from fruits or vegetables.

Based on all the above, it is necessary to assimilate that dietary food can be very tasty and diverse. It is not necessary to argue yourself with hunger to reset extra pounds.

And in conclusion: how not to move before bedtime

• Drink a glass of liquid before dinner: it may be water, kefir or herbal tea. So your body is saturated and will not require reuse of food before the sleep.
• In no case do not drink sweet juices and water, they will only strengthen the feeling of hunger.
• Keep only dietary products in the refrigerator, so you will disappear to snack with various confidence.
• Clean your teeth after the last meal, as the final stage. Let it go into the habit.
• Do not go after dinner on the kitchen without a special need.

That's all. Love with taste!