Dietary recipes for losing weight at home

Due to sedentary lifestyle, malnutrition and almost total lack of physical activity, more people are suffering from obesity. Someone solves this issue by visiting gyms, someone - by the purchase of sports simulators. Also, delicious dietary recipes for weight loss will help achieve a harmonious harmonious figure. Therefore, solving problems with excess weight begins with the compilation of an individual menu.

Dietary food. Recipes for weight loss

The daily requirement of an adult average person in calories should fit into 1200 units. But no less important is the content of vitamins and minerals in the consumed products, so the daily menu of the slimming should contain as much fruit and vegetables as possible. If this condition is met, only pleasure and a rise in vitality will bring to losing weight dietary food. Recipes for weight loss are very diverse, original and fairly light. At first you can not bother making your own, successfully using existing ones. It is often said about dietary nutrition that it is extremely expensive. But there are recipes for dietary meals based on the average person's daily diet. Below are just such options.

Caloric value is calculated per 100 grams of the finished product.

Monday

For breakfast: oatmeal (127 kcal).

If you add cinnamon, lemon zest, curry, ginger, clove or any dried fruit to the ready-made porridge, its taste will change significantly. Varying the supplements, you can eat oatmeal every day. Each time it will have a fresh, fresh taste.

For lunch: Ural soup (30 kcal).

It will take half a kilogram of fresh cabbage, 80 grams of pearl barley, 1 onion, 1 carrot, 1.5 liters of broth or water and salt to taste. My pearl barley, pour it with boiling water, cook for 20 minutes. We merge the water. We prepare a half liter of broth or just boiling water, we throw in the croup and cook it for another 10 minutes. In advance, peeled cabbage, cut into small cubes, is added to the broth. We cook our cabbage soup for another 15 minutes. We fill the boiling brew with carrots and onions, passaged on vegetable oil. We cook for another 10 minutes. We add salt. Serve with sour cream and herbs.

For a mid-afternoon snack: baked broccoli and cauliflower (107 kcal).

We take on 0,4 kg. Cauliflower and broccoli (can be frozen), 1 tbsp. A spoonful of butter, 150 grams of hard cheese, 1 tbsp. A spoonful of wheat flour, a half-liter of 10-percent cream or sour cream, salt and pepper to taste. Washed the disassembled on the inflorescence of cabbage cook in salted water until half cooked. We put it back in a colander, let it drain. While cabbage is brewed, we are engaged in sauce: fry the flour in oil, gradually adding cream (sour cream). Bring to a boil, but do not boil. We put in the sauce pre-grated cheese on a large grater. We wait until the cheese melts. We spread cooked cabbage in a special form for baking, pour sauce. Bake for about half an hour at a temperature of 180 degrees.

Dinner: baked in the oven chicken with boiled potatoes and a salad of carrots with garlic (197 kcal / 82 kcal / 102).

To make a salad, take one large or 2-3 small carrots, 1 clove of garlic, 2 tbsp. Spoons of mayonnaise, salt and pepper (to taste). We rub the carrots on a fine grater. Add the chopped garlic. Season with pepper and salt. We fill it with vegetable oil or lemon juice.

Commentary 1

1. Remember, the more fat is drained from the chicken when baked, the better. Dietary recipes for weight loss differ in that, among their components, a minimum of animal fat.

2. We season the salad with vegetable oil. Fat fill should be mandatory. Without it, vitamin A contained in carrots will not be absorbed.

3. It is desirable to add shchi to a small piece of fish, meat, cheese or poultry. Then, the optimal combination of proteins and carbohydrates, for which the recipes of delicious dietary dishes for weight loss are known, will be achieved.

Tuesday

For breakfast: oatmeal (127 kcal).

For lunch: vermicelli soup with chicken (63 kcal).

We take 1 chicken back, 1 carrot and onion, 150 grams of spaghetti, 3 tbsp. Tablespoons vegetable oil, 4 potatoes. Cook the chicken in 2.5 liters of water for 1 hour, take it out, take the meat from the bones. Finely chop the onions, carrots three on a large grater, pass onions and carrots on vegetable oil until golden. While onions with carrots are passaged, we clean potatoes and cut it into small cubes. Add the sliced potatoes to the boiling broth, boil for another 10 minutes. Add meat and spaghetti. We cook for another minute. After adding the frying we finish another 5 minutes. Turn it off. Solim. We are waiting for 10 minutes while nastoyatsya.

For a mid-afternoon snack: baked broccoli and cauliflower (107 kcal).

For dinner: cutlets from fish (59 kcal).

We take 400 grams of fillets of white and red fish, 3 small zucchini, 1 medium eggplant, a pack of basil, 100 grams of fatty cream, 50 grams of light bread crumbs, 30 grams of cream and 1 tbsp. A spoonful of vegetable oil, 2 cloves of garlic, pepper and salt to taste. The first zucchini is cut into small cubes, blanched for 3 minutes in boiling water, and cooled. We chop the fish in a blender, mix it with cream, the third mass of blanched zucchini and breadcrumbs. Solim, pepper. With the help of special metal rings on the parchment, we form small round-shaped cutlets. We heat the frying pan, lay the cutlets directly on the parchment, fry them for 3 minutes on both sides. We put it on a baking sheet and bake it in the oven at 200 degrees for five minutes. Next, let's start cooking the garnish. Cut the eggplant with mugs, lightly pat each oil and spread it on a baking tray. Bake in the "grill" for 5-7 minutes before the appearance of a golden hue. The remaining zucchini is cut into strips, fried in oil until a golden hue appears. Press on them 1 garlic clove, salt and pepper. Let's start preparing the sauce. With the help of a submerged blender, we rub the remainder of the blanched zucchini with basil. Add the butter, bring to a boil, salt, pepper. And we proceed to the final moment of cooking. We collect the pyramid on a large plate. First we put fried zucchini, then 1 circle of eggplant and cover it all with a chop. Then we put eggplant and cutlet again. And so - until the cups are over. The first on top should be a circle of eggplant. Pour the resulting pyramid sauce, decorate with basil.

Comment 2

1. Why again cauliflower and broccoli? Because they are very rich in vitamin C and other useful microelements. Do not like baked vegetables? Boil them. Dietary recipes for weight loss at home are good because they can be varied and varied if desired.
2. Fish is the perfect dinner. Easily digested, contains a lot of useful substances.

Wednesday

For breakfast: wheat (125 kcal).

For lunch: vermicelli soup with chicken (63 kcal).

For an afternoon snack: casserole from cottage cheese (243 kcal).

Take 1 kilogram of not dry, but not very wet cottage cheese, 2 large eggs (if small, then 3), 6 tablespoons. Spoons of fatty sour cream butter and sugar, 4 tbsp. Spoons of semolina, 200 grams of raisins or other dried fruits, salt and vanillin (to taste). Preheat the oven to 180 degrees. We pass cottage cheese through a meat grinder. We melt the butter and beat the eggs with sugar. Rinse and dry the raisins. Lubricate the special form for baking, mix eggs with cottage cheese, butter, raisins and mango. Add salt and vanillin. All this is constantly mixed with a shovel made of wood. The resulting mass is laid out in a uniform, leveled and evenly greased with sour cream. Bake until a light brown crust appears. We serve, watering sour cream.

For dinner: cutlets from fish cooked in a dry frying pan (59 kcal).

Comment 3

1. Porridge to cook better on milk or with its addition. Milk promotes the assimilation of proteins contained in cereals. This is allowed by dietary recipes. With calories for weight loss there will be no problems, and in the near future you will come to an exceptionally pleasant result.
2. Casserole from cottage cheese is cooked with a minimum sugar content.
3. We complement the menu with at least two different fruits per day.

Thursday

For breakfast: wheat (125 kcal).

For lunch: soup from herring and potatoes (89 kcal).

We take 6 small potatoes, 250 grams of herring fillets, 4 tbsp. Spoon filling universal soup. Boil 2.5 liters of water, peel potatoes, cut straws. In the water we ship a universal soup dressing, boil for 5 minutes, add the sliced fish fillets in advance. We cook for about 15 minutes. We try, if the salt is not enough, we add. Turn it off. Sprinkle with herbs.

For an afternoon snack: casserole from cottage cheese (243 kcal).

Supper: cabbage rolls and salad from radish, celery and cucumber (147kcal / 48 kcal).

Notes: to prepare lazy cabbage rolls, we take two thirds of a glass of rice, 800 grams of mixed (pork and beef) minced meat, carrots and bulbs of medium size, 500-700 grams of cabbage, 4 tbsp. Spoons of tomato sauce, half a liter of sour cream, a teaspoon of salt, half a spoonful of ground pepper black and breadcrumbs. So, we take minced meat, fall asleep finely chopped onions, add salt and pepper. Stirring. Add the pre-boiled and dried rice. The washed carrot is finely three and poured into mince. As small as possible shred cabbage, dip it into boiling water and leave alone for 3 minutes. Then we mix cabbage and rice into minced meat. Solim, pepper. The shape of the cutlet is large. Should be about 18 pieces. We drop the resulting cutlets in breadcrumbs, fry them over high heat until golden brown crust appears. Let's start cooking the sauce. Sour cream is mixed with tomato sauce, salt, add half a cup of water. Formed earlier cabbage rolls on a baking sheet (deep) in the oven, pour sauce. Bake for 45 minutes at 180 degrees.

Comment 4

Recipes for slimming dishes with calories per week diet should be selected including the minimum salt content. Its use should be reduced 7 grams per day.

Friday

For breakfast: porridge barley (96 kcal).

For lunch: soup from herring and potatoes (89 kcal).

For a mid-afternoon snack: rice rice with chopped apples (92 kcal).

Take a liter of milk, a glass of rice (round), 3-4 apples, a gram of 10-15 butter, 1 egg, sugar and salt (to taste). Boil, stirring constantly, rice porridge until thickened with milk, for a minute or two until ready, we add oil to it. We cut apples with lobules. We take a special form for baking, lubricate it with butter. Spread half cooked porridge, level. We put apples on porridge, which we again cover with the remaining porridge. We beat the egg, mix it with 50 grams of milk, pour the resulting mixture of the grandmother. We send it to the oven for a maximum of half an hour, until the apples are properly browned.

Supper: cabbage rolls and salad from radish, celery and cucumber (147kcal / 48 kcal).

Comment 5

Porridge is a great start to the day. It helps digestion. A cereal filled with useful trace elements.

Saturday

For breakfast: sausages fish from salmon with rye bread (131 kcal).

We take 0,4 kg. Fillet of salmon, 2 eggs, along a bunch of dill and parsley, pepper and salt (to taste). Sliced small squares of fish and chopped greens along with eggs, pepper and salt, we rub in a blender. We spread 3 tbsp. Spoons of the received weight on a food film in length of 20 sm, we turn in the form of a candy. We cook for a couple for 20 minutes (in a steamer or multivark).

For lunch: soup with spinach and meatballs (74 kcal).

We take 2 liters of broth from the bird, half a kilogram of minced meat from poultry and spinach, 1 egg, 150 grams of fine paste, 1 carrot, 30 grams of grated hard cheese, 2 cloves of crushed garlic, 100 grams of bread, 2 tbsp. Spoons of chopped parsley and vegetable oil, salt, dill and pepper (to taste). Mix the bread crumbs, chopped parsley with minced meat and grated cheese. The egg is mixed well with salt (to taste) and garlic. Add the resulting mass in the ground, stir. We make meatballs of small size, we spread them on a baking sheet covered with parchment. Bake in the oven at 180 degrees for 15 minutes. Then cut the carrots into small cubes, pass until golden. Add the boiling broth to the pre-prepared boiling broth, cook for 5 minutes, put the paste there, put the spinach, cook as much, add the meatballs, bring to a boil. Turn it off. Add chopped dill and spices (to taste). Sprinkle with cheese before serving.

For a mid-afternoon snack: rice rice with chopped apples (92 kcal).

For dinner: meat "Road to the heart" with buckwheat porridge and cabbage salad with apple 252 kcal / 115 kcal / 47 kcal).

Take a half kilogram of lean pork, three cloves of garlic, 2-3 tbsp. Spoons of tomato paste or ketchup, pepper, salt and other spices (to taste). Grate the meat with spices and garlic. Leave for an hour. Wrap two layers of foil. Bake in oven at 200 degrees for 2 hours. Get it, turn it around, cover it with ketchup. Send it back to the oven for 20 minutes. Check whether it is ready. If not, then at the puncture site, the juice will turn pink. If ready, the juice will be transparent.

Comment 6

1. Picking dietary recipes for weight loss with the indication of calories, it is important not to forget about vegetables. This is a guarantee that the body will receive a sufficient number of necessary micronutrients.
2. Dishes from red fish (salmon, salmon) contribute to the saturation of the body with polyunsaturated fatty acids.
3. It is important to remember that the recipes of dietary dishes for weight loss with calories will help to cope, but still they must be diverse and pleasant for the stomach and eyes.

Sunday

For breakfast: egg boiled poached in water with the addition of vinegar (157 kcal).

We take a fresh chicken egg, 2 tbsp. A spoonful of vinegar, a liter of water, a skimmer, a wooden spoon or a spatula and a 1-2-liter pan. Fill the saucepan of large diameter with boiling water to a height of 5 cm above the bottom, add the vinegar. We lower the egg in the boiling water for 10 seconds, get it. We break the shell, so much so that the crack turned out, if possible, even. We bring the broken egg as close to the boiling water as possible, pour the contents of the shell into the water. Carefully twist the spilled egg along the edge of the saucepan, creating in the water the appearance of the funnel. We leave the egg to boil exactly for 4 minutes, we take out a noise and lower it into cold water. Carefully cut the threads of protein that formed during the sewing process. Such eggs can be stored in a refrigerator in a jar 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 a snack: orange cake with cottage cheese, cooked without baking (291 kcal).

We take 0.4 kg of shortbread cookie, 0.2 kg of butter, 2 tbsp. Spoons of gelatin and 3 tbsp. 3 tablespoons sugar, 3 medium orange, 0.3 kg 15% curd, 150 ml fat 20% cream, a piece of chocolate (for decoration). Gelatine is poured into 0.2 liters of water, periodically stirring it for an hour, achieving maximum dissolution. We warm, constantly stirring, the received substance on a small flame to about 80 degrees, filter through gauze. We wait until the substance cools. Cookies are ground to a powder. Pour it into a special form, fill it with melted butter. We mix cream, cottage cheese, gelatinous substance and sugar. We beat to the state of a homogeneous creamy mass, until there are no lumps in the curd. Fill the resulting mixture poured into the shape of a crumb. We clean oranges, we cut them in circles, we put in a cream. We put the cake in the refrigerator for 6 hours, at least for 4. We get it, sprinkle 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's sweet - cottage cheese and fruit, it's not only tasty, but also useful, because it's vitamin C in its pure form.

Choice in everything

Make dietary recipes for weight loss yourself or use the already ready - the choice of each person. And it depends only on the availability of imagination, time and financial opportunities. The more delicious the low-calorie dishes are, the more willingly you will exchange the usual diet for them. The more refined the recipes of the dietary menu for weight loss, so with a great desire you will comply with the compiled diet, and accordingly, the better results you will achieve.