How to cook a complete meal in a hurry

Basic principles of proper nutrition

The diet of any weight loss diet is based on a combination of foods that help you lose excess weight. In addition, such nutrition systems include several basic rules, following which the weight loss effect is achieved. These include:

• recipes for all dishes must be balanced in proteins, fats and carbohydrates. In addition, it is necessary to add fiber and foods containing vitamins and microelements necessary for the body to maintain vital functions to recipes;
• You need to watch your portion sizes. It is necessary to follow the rule “better less, but more often” - reducing the size of portions, but increasing the frequency of meals;
• every person who adheres to the principles of proper nutrition and strives to lose weight should at least approximately be able to calculate the energy value of recipes;
• you can't skip breakfast. Even if the body does not feel hungry, it cannot be deprived of this meal - breakfast provides it with energy for the whole day. Also, half an hour before your first meal, you need to drink a glass of warm water - this will start the metabolic process. To add variety to your breakfast, there are many weight loss recipes;
• You need to exclude harmful foods as much as possible from your daily diet. These include: fried and fatty foods, flour products, fast food, sweets, alcoholic drinks. Their use significantly slows down the process of losing weight;
• if it is difficult for the body to adapt to a diet consisting only of recipes for dishes prepared without added sugar, then it is better to replace such menu components with healthy analogues: candy can be made from dried fruits and nuts, cookies can be baked from oatmeal according to a homemade recipe, and sugar in tea can be replaced honey;
• It is better to purchase products for recipes from trusted manufacturers who do not grow or produce them with the addition of various chemicals and hormones. This is especially true for meat and fish - they contain the most growth hormones, which negatively affect both the process of losing weight and the human body as a whole;
• It is also better to minimize the use of salt in recipes for weight loss, as it promotes the accumulation of fluid and can cause swelling. Proper nutrition recipes for weight loss should contain a very small amount of salt;
• in addition to recipes for weight loss, the PP menu should consist of daily fluid intake of at least 2 liters;
• Chew food thoroughly and slowly. This will help you feel full faster while eating less food.

Table of products for making recipes

To create your own recipes for proper nutrition, you can use the following table, which lists allowed and prohibited foods for weight loss.

How to plan your diet when losing weight

Proper distribution of meals and portion control can affect the achievement of weight loss results, so it is better to plan your meals in advance and stick to this routine every day:

• When losing weight, you should never skip breakfast;
• you need to avoid the feeling of hunger - as soon as the body lacks food, it begins to store fat. To avoid this, you need to use snack recipes for weight loss;
• all recipes for proper nutrition for weight loss must be balanced in composition;
• you need to eat measuredly - in small portions, but often;
• it is necessary to plan the day in advance so as to include physical activity, but combine it with meals - so as not to exercise on a full stomach and not to overeat after training;
• in case of urgent need to eat one of the prohibited foods, it is better to do it, but keep yourself in control.

Practice

How to create a menu

We are accustomed to the fact that a set lunch consists of salad, soup, main course and tea-coffee with dessert. In a restaurant business lunch, such a set is quite appropriate, because the portions in it, as a rule, are quite small. But if you start feeding your household members to the full every day, giving them generous homemade portions, they will quickly gain weight. It’s not for nothing that modern nutritionists sound the alarm and say that we eat much more food than our body needs. Therefore, try to make a full meal with small portions or reduce the complex by throwing out dessert, soup or main course.

Recipes for proper nutrition

It’s easy and simple to prepare the right dishes according to these recipes using photos, and each of them can be an excellent example of healthy eating and lead to weight loss

Recipe: pasta with vegetables and chicken

Boil pasta (from durum wheat) without adding salt. Cut a small zucchini into thin circles (do not peel the skin from the vegetable), add green beans and broccoli to it. Stew vegetables in a frying pan, adding a little soy sauce or teriyaki sauce. Cut the chicken breast into small pieces and add to the vegetables. Once cooked, the vegetables and chicken can be tossed with the pasta or served separately.

Recipe: fish with white sauce

The good thing about this weight loss recipe is that the ingredients can be varied according to personal preferences. The sauce can be prepared in advance: mix a couple of spoons of sour cream (with a low fat content) with a pinch of nutmeg and black pepper. Add chopped (preferably in a blender) pickled or pickled cucumber, a small spoon of mustard.

Prepare the fish: to do this, you can take any white sea fish (cod, sea bass, hake, tilapia, halibut), remove the skin and bones, pour over a small amount of lemon juice, place on a baking sheet and bake. You can do this by first adding vegetables to the fish - leeks cut into thin rings are perfect. After cooking, serve the dish with white sauce, sprinkle with caraway seeds on top.

Recipe: Stuffed Zucchini

Cut small zucchini (the smaller the better) in half lengthwise and scoop out the pulp. Grate some cheese first. Add it to the zucchini pulp, seasoning with garlic and a mixture of Provençal herbs. Fill each half with the mixture. Cut the cherry tomatoes into 2 parts and place them in “boats” along the entire length. Sprinkle finely chopped parsley, cilantro or onion on top.

Advice: in such recipes it is better to use Adyghe cheese - it is a low-calorie product that allows you to avoid adding salt to the dish, promoting weight loss.

Recipe: Couscous with vegetables and fish

Couscous is a cereal that helps normalize the salt balance in the body, significantly reduces cholesterol and leads to weight loss. Recipes with this cereal can significantly diversify your usual diet when losing weight. You can cook couscous in a double boiler or by boiling it in water. It only takes 5 minutes. You can add any stewed vegetables to the cooked cereal, but it goes best with young green peas, carrots, onions and bell peppers. You can eat couscous as a side dish with grilled or oven-baked red fish.

Vegetable and bean salad for weight loss

Boil 2 types of beans: white and red. Add diced tomato. Supplement the salad with corn grains and finely chopped dill and parsley. Season the salad with 1/3 of wine vinegar (as an option: you can add finely chopped onions previously marinated in vinegar) or lemon juice, pepper.

Tip: in salad recipes for weight loss, it is better not to use canned beans, corn or peas, but to prepare a dish from fresh ingredients - boil the beans, replace the corn with baked or frozen ones, and take fresh or frozen peas.

Shawarma for weight loss

This recipe is suitable for those who want to lose weight without denying themselves their usual food. For lavash, it is better to take a flatbread made from whole grain flour. You can also prepare it yourself. Instead of mayonnaise, grease the pita bread with sour cream with the addition of chopped herbs (dill, parsley, green onions, basil, you can use combinations of various spices without MSG). Simmer chicken, cut into pieces, in soy sauce. Place sauce, fresh cucumber (in rings), avocado (in thin slices), chicken, lettuce, and add pomegranate seeds in the center of the flatbread. Wrap in envelopes or roll.

Recipe for weight loss: Stuffed champignons

This recipe can be a replacement for pizza if you eat right and lose weight. It is better to take more champignons. Separate the stems from the caps of the mushrooms. Finely chop the legs, add to them broccoli, disassembled into florets, diced bell pepper and diced tomato. Stuff mushroom caps with this mixture and sprinkle cheese on top. Bake in the oven.

Vegetable salad

This is one of the variations of tomato and cucumber salad recipes, which is an integral part of the weight loss menu. Cherry tomatoes are cut in half, fresh cucumber is cut into thin strips, pre-marinate the onion in wine vinegar. Mix everything, adding arugula, sprinkle with spices on top.

Chicken with salad and sriracha sauce

Chicken meat can also be tasty, especially if you cook it according to the following recipe, for which you will need:

• Chicken – 2 breasts.
• Sriracha sauce – 3 tablespoons.
• Lime juice - 3 fruits.
• Salt - a quarter of a teaspoon.
• Lettuce leaves - 4 cups.
• Pineapple – 8 rings.
• Cherry tomatoes – 1 cup.
• Crimean onion – 1/3 cup.
• Avocado – 1 piece.
• Olive oil – 1/3 cup.
• Apple cider vinegar – ¼ cup.
• Honey – 2 teaspoons.

Preparation:

• Season the chicken breast well and add salt to taste.
• In a small bowl, combine hot sauce and lemon juice.
• Add white meat to the prepared marinade and put it in the refrigerator for 20 minutes.
• Place the marinated chicken on a preheated grill.
• We cut the pineapple into rings and also put it on the grill with the meat, fry it on both sides for a few minutes.
• Chop lettuce, avocado, tomatoes and onions. Mix everything in a separate bowl.
• Mix salt, vinegar and lime juice and put in the cold - prepare the dressing.
• After the meat is ready, combine all the prepared ingredients and season with chilled filling.

These are the original solutions you can use to create your own PP lunch menu. No restrictions, only room for imagination.

An approximate daily diet for weight loss

In order to learn to control your diet over time, without calculating the calorie content of your meals every time, you can start by keeping a proper nutrition diary, in which you write down all the foods you eat during the day. This helps you analyze the foods you eat, lose weight, and allow you to create recipes for your own meals without difficulty in the future. To get started, you can use an approximate daily menu of proper nutrition:

Afternoon

Lunch is time for main courses. Soups and salads are an excellent option. When planning your menu for the week, be sure to take note of the following lunch options.

Chicken with beans

This dish is a complete lunch, after which you can drink a glass of juice or a cup of tea. As an alternative to the main component, you can use turkey. To prepare it, take:

• chicken fillet 350-400 g;
• beans 450 gr;
• Cherry tomatoes;
• pesto sauce;
• spices to taste.

1. Grease a frying pan with olive oil and fry the peeled chicken breast with spices.
2. Soak the beans in water for 4 hours in advance, then simmer in a saucepan, adding tomatoes and pesto sauce.
3. Combine all ingredients and simmer over low heat for another 5-7 minutes.

Beef cutlets

For cutlets, you need to take a piece of meat (500 g) and prepare the minced meat yourself. It’s better not to buy store-bought analogues. In addition to beef you will need:

• skim milk – 70-100 ml;
• onions – 1-2 pcs;
• salt and pepper to taste.

1. Peel the onion, cut into large pieces and place in a blender bowl.
2. Add milk and beat.
3. Salt and pepper the minced meat, add the onion mixture. Mix everything thoroughly.
4. We form cutlets, place them on a baking sheet lined with parchment and put them in the oven for 45 minutes at 180 degrees.

Baked fish

Fish is a source of protein and microelements. Choose low-fat varieties. Pollock would be an excellent solution. To make tasty and juicy fish according to the PP recipe, you will need:

• 6 pcs. pollock fillet (total weight about 500-600 g);
• quarter of a lemon;
• 5 tbsp. l. apple juice;
• 1 onion;
• salt and pepper.

1. We wash the fish fillets, dry them, rub them with salt and spices, and sprinkle them with citrus juice.
2. Place fish fillets in foil greased with olive oil, sprinkle onion half rings on top, and pour apple juice over them.
3. Wrap the fish and place it in the oven, preheated to 200 degrees for 40 minutes.

You can serve the dish with baked vegetables - broccoli, cauliflower, zucchini, eggplant.

Sample proper diet for weight loss for a week

Recipes for proper nutrition should include dishes taking into account the characteristics of the body, while promoting weight loss:

1. For breakfast, it is better to eat food that will give the body enough energy for the whole day. The healthiest breakfast is porridge cooked in water. Healthy grains include: brown rice, buckwheat, oatmeal, barley, millet. You can supplement your morning meal with a boiled egg or a sandwich of black bread with cheese or a slice of lightly salted fish.
2. Lunch should be balanced in terms of protein, fat and carbohydrates. The optimal solution may be vegetable, fish or chicken soups. Days of taking liquid meals can be alternated with solid food: a piece of boiled meat or fish, supplemented with a side dish of boiled cereals or vegetables.
3. For dinner, you should eat recipes that are easier for the body. These can be vegetable salads, casseroles, vegetable stews with pieces of meat or seafood. A light dinner is the key to success when losing weight.
4. As a snack, consume a couple of glasses of low-fat kefir per day. Fruits (in reasonable quantities), nuts and dried fruits are also an excellent solution.
5. By adhering to proper nutrition, you can arrange fasting days weekly or once every 2 weeks.

Expert opinion

Evgeny Mikhailov, chef of the restaurant “Oblomov on Presnya”

For a quick lunch, tilapia river fish is ideal; it takes just five minutes to cook. Even if the fillet is frozen, you can put it in cold water and it will thaw very quickly. Squeeze a little lemon juice into boiling water, add salt and pepper, add a bay leaf and add the telapia. As soon as the water boils, remove the pan from the heat - in a couple of minutes the fish will be ready and will turn out very tender and tasty.

Approximate proper diet for weight loss for a month

When drawing up a healthy nutrition plan for the month, you need to adhere to the general rules that form your daily diet. The recipes used are the same, they are based on a combination of healthy products. The main thing to remember is that results do not come instantly. You need to be patient and not deviate from the principles of proper nutrition. Only in this case will a slim figure cease to be a dream, but become a real reality. There is another useful tip that often helps you lose weight no less than recipes for healthy dishes: go grocery shopping on a full stomach.

Options for healthy snacks

These meals are no less important in creating a healthy diet in an effort to lose weight. They should be healthy, nutritious and promote weight loss. Dried fruits and nuts have all these qualities. It is important to consume them little by little—a small handful is enough. Also, recipes for proper snacks can consist of healthy sandwiches. In this case, it is better to use whole grain bread, and healthy sandwich recipes are complemented with a slice of cheese, cucumber, lightly salted fish, tomato, herbs or cottage cheese. All these ingredients can be used individually or combined to create delicious sandwich recipes for weight loss. A glass of kefir helps normalize metabolism, so you should also pay attention to it. Such recipes do not require much time to prepare, but can keep you from eating unhealthy foods.

Compliance with all the principles and conditions of proper nutrition using recipes for weight loss, together with active physical activity, will be the solution in the fight against excess weight. It is important to be patient and confidently move towards your goal.

Menu per hour

Italian salad – 10 minutes

Tear a bunch of arugula (or other leaves) with your hands and mix with 3 chopped tomatoes, half a yellow bell pepper, 2 sprigs of celery and 70 g of smoked sausage slices. Season with salt, balsamic and olive oil.

Chicken velouté soup – 15 minutes

Saute the onion, add 3 chopped chicken breasts and fry until cooked. Pour in 1 liter of boiling water and 50 ml of heavy cream and mix everything in a blender. Before serving, sprinkle with white croutons and herbs.

Farfalle with blue cheese – 15 minutes

Boil 300 g of farfalle. Fry the onions with walnut pieces in olive oil, add the prepared pasta and add a pinch of grated Parmesan. At the end, add blue cheese cubes and mix gently.

Ice cream with honey, fruits and nuts – 5 minutes

Ice cream with liquid honey, add chopped peach and sprinkle with any chopped nuts.