The easiest way to prepare dietary dishes is from meat. Although, it depends on who is used to what. Some people don’t find the tenderloin appetizing until it’s fried in at least a glass of oil. And give others more flour and loaf in cutlets. In general, in reality, meat dishes are easy to prepare for those who love minimalism in food. Not in terms of portions, but in terms of culinary manipulations. It is practically impossible to imitate the taste of such dishes as fried cutlets or roast baked with cheese and mayonnaise. Another thing is that you can learn how to cook relatively low-calorie dishes that are delicious.
How to cook dietary meat dishes
The most general rule is not to fry. By immersing food in hot oil, we get something that is not very healthy and is 200 kcal “heavier” than the original version. Most doctors do not approve of eating fatty pork and lamb cooked in its own fat. Dishes made from such meat may be tasty, but they are not very beneficial. They can increase blood cholesterol levels, contribute to hypertension, and are not very beneficial even for healthy people.
Frying in oil is replaced by baking:
- in foil for soft meat, as if steamed;
- in a baking bag – gives a delicate consistency;
- in parchment, special baking paper, to get a slightly drier crust;
- grilled - for an almost complete imitation of fried meat without frying.
The fastest ways to prepare meat for a diet are stewing with a small amount of water and steaming.
Almost any recipe is suitable for goulash and fillet. The main thing is that it should not be there:
- frying in bread crumbs, breading, flour;
- marinade from mayonnaise or sauces such as “Thousand Islands” or “Cheese”;
- a large amount of oil in a vegetable side dish for meat;
- “cheese pillows” and other heritage of Soviet catering with mayonnaise, cheese and butter on meat.
People who have been on a diet for a long time usually do not bother themselves too much with cooking. Meat in pieces with seasonings in foil and some vegetables and cereals as a side dish appear in their diet more often than cutlets and other minced meat products.
The benefits and harms of meat. Why should you try to give up?
- Meat contains a large amount of protein, which is the building material of our body. But if you give up meat, you can eat other foods rich in it. These are dairy products (cottage cheese, cheese, milk), legumes, nuts and whole grains. They will saturate the body with enough protein.
- Meat, especially red meat, is a source of iron, phosphorus, vitamin B12, A, E, D. But a large amount of them is also found in plant products, especially oils. Because meat is not the only source of these vitamins and minerals, its role is exaggerated.
- Meat can be harmful if in the modern world hormones and antibiotics are added to improve taste, quality and appearance. In addition, improperly cooked meat (fried, fatty) is “heavy” for the gastrointestinal tract and causes exacerbation of chronic pancreatitis and cholecystitis. It promotes the proliferation of putrefactive intestinal microflora and slagging. Meat is also harmful to the cardiovascular system.
- Cooked meat is bad energy. This is the opinion of vegetarians and many people who still cannot refuse it.
Having weighed all the pros and cons, we can only say that meat is not an essential product, without which a person will develop a deficiency of proteins, vitamins and other nutrients. It can absolutely be replaced with other products, even healthier ones. But if you decide to lose weight and give up meat completely, then you need to do this gradually so that your body has time to get used to the change in diet. A diet without meat for weight loss does not mean getting rid of the fats and proteins that it contains. But just reduce their quantity and replace them with the same ones, only with other, lighter dishes. They are found in huge quantities in dairy products, fish, eggs, legumes, nuts, and vegetable oils. Gradually, all meat should be replaced with boiled meat, then its amount in the diet should be reduced. Eat more vegetables - broccoli, celery, carrots, pumpkin, beets, zucchini, avocado.
Dietary dishes made from minced meat
Beef cutlets with mushrooms
400 g each of champignons and beef tenderloin, 1 onion, 1 tablespoon of corn starch, 1 tablespoon of oat or rye bran, egg or protein.
Soak the bran in water, beat the egg, add to the bran, add starch, and leave. Cook the champignons in a small amount of water in a flat frying pan. Grind the tenderloin together with the onion, and chop the prepared mushrooms as well. Mix the minced meat ingredients and form cutlets with wet hands. Place the finished products on 1 sheet of foil and cover with another, bake in the oven at 200 degrees for about 40 minutes.
Cutlets in a slow cooker
500 g beef tenderloin, 1 onion, ground black pepper, 2 tablespoons oat bran, 1 tablespoon cottage cheese, 4 egg whites.
Make minced meat from beef and onions. Beat the whites with a mixer, add bran, mix, add cottage cheese and beat everything together. Combine with minced meat, stir until smooth. Set the multicooker to “stew” mode, place the cutlets in a bowl lightly greased with olive oil. Bake for 20 minutes on one side and 15 minutes on the other side. You can splash water on the bottom of the bowl, and then you will get steamed cutlets.
Cutlets with cabbage and veal
400 g cauliflower, onion, 400-500 g lean veal, 1 onion, salt, ground black pepper, 1 egg, 1 tablespoon corn starch, 1 tablespoon rye flour.
Cook cauliflower in a double boiler or boil in slightly salted water. Prepare minced meat from the recipe ingredients, turn the cabbage into puree and mix with it. Form patties with wet hands and steam in a steamer for 20 minutes in a medium bowl. You can make zrazy from the same recipe - add half a glass of boiled brown rice and 1 grated carrot to the minced meat, and instead of one egg, take an egg and 4 egg whites.
Changing your diet
It is important to understand that proper nutrition is not a one-time event from which you expect amazing results. This is your way of life, observing which today, you create the foundation for your future.
The main thing is for you to understand that, as in everything, this matter also requires moderation:
- It is impossible to review everything at once . A progressive plan must be developed so as not to put too much stress on your body (especially if your diet was based on snacking on fast food and soda).
- If you decide to follow a healthy diet , do not immediately plan your diet for the week. Limit yourself to creating a daily menu for the next day, listening to your body.
- Balance your meals with drinks and snacks . For fun, count the calorie content of your dishes and write them down in a notebook. Experiment with combinations of dishes, and you will find your answer to the eternal question: “What can you eat without causing harm?”
- Be sure to focus on people who have experience in this type of nutrition; their advice can be very useful to you at the first stage.
Dietary meat casseroles
With pumpkin
400 g pumpkin, a little grated root celery, 1 apple, 200-300 g beef tenderloin, 1 purple onion, 1 bell pepper, basil, salt, marjoram, paprika, 4 egg whites and 1 tablespoon cottage cheese.
Cut the beef into thin strips, sprinkle with paprika and dried basil, salt, add marjoram and leave to marinate for 20 minutes. Peel the pumpkin, cut into cubes, and pour hot water in a colander. Peel and grate the apple, cut the onion into rings, and the pepper into strips. Place all recipe ingredients in a baking dish and toss like a salad. Beat the whites until foamy, add cottage cheese, beat until the consistency becomes homogeneous. Pour the mixture over the meat and vegetables, bake in a preheated oven at 180-200 degrees. Cover the top of the mold with a sheet of foil.
With zucchini spaghetti
2-3 zucchini, 3 tablespoons of tomato paste without added sugar, a spoon of dry basil, 400 g of beef, a “sleeve” or a baking bag.
Peel the zucchini and grate it on a large “long” grater to create elongated “pasta”. Cut the beef into strips, mix the basil with tomato paste and season the meat and vegetables with the sauce. Place all ingredients in a baking bag and cook in the microwave for about 16 minutes in the “bake” mode, or at 600 W.
With mushrooms and buckwheat porridge
A glass of buckwheat, 1 onion, 1/2 teaspoon of olive oil, 400 g of porcini mushrooms, 200-300 g of beef, 1 egg white.
Pour boiling water over the buckwheat in a saucepan with a lid and leave until the cereal absorbs the water. Chop the onion, sprinkle with oil, and quickly fry in a frying pan. Cut the beef into small cubes. Mix all the ingredients of the recipe in a deep bowl and bake in the oven at temperature.
200 degrees, about 50 minutes. You can cover it with a sheet of foil with small holes.
Pudding (meat)
What products should be used in preparing this dish?
- Meat (lean) - 100 g
- stale bread (white) - 1 slice
- milk - 2 tbsp. spoons
- egg
- butter - 0.5 tsp
- crushed stale bread - 0.5 tbsp. spoons
We pass the cleaned and washed meat through a meat grinder twice and combine it with pre-soaked bread. Add the yolk and a pinch of salt to the minced meat and stir, transfer the mixture into a mold and steam for an hour.
The dish is served on the table with a spoon of butter.
Sample healthy menu
So, if you decide to become a follower of a healthy diet, you need to create an appropriate menu every day. It is recommended to take notes in order to conduct an appropriate analysis and not miss anything important.
Over time, this need will disappear, because this way of eating will become your habit, and you will freely navigate the products and ingredients you need.
We divide the daily diet into 4-5 meals, focusing on calories in the first half of the day:
- Breakfast. For breakfast, porridge cooked in water or milk with the addition of butter, chicken eggs (1-2 pcs.), and a sandwich of gray bread with cheese are suitable. Tea with honey and lemon or coffee with a drop of natural cream.
- Breakfast should be hearty. It provides us with a boost of morning energy.
- Snack. A glass of natural juice, your favorite fruit (one) or a handful of nuts.
- Dinner. Make it so that it is a complete meal. Try to have it contain meat or fish, complemented by vegetables. Vegetables can be either raw or stewed. The main dish can be some kind of soup based on meat or fish broth, with crackers and sour cream. For lunch you can indulge in dessert.
- Afternoon snack . Kefir, yogurt, dried fruits are at your disposal.
- Dinner. Remember that the first half of the day is loaded with calories, and dinner is planned to be light. Accordingly, a small piece of boiled meat with vegetable salad, steamed fish, porridge with water - buckwheat or pearl barley, that's what you need! Green tea will help complement your evening meal.
- Before bedtime. To prevent you from dreaming about food at night, a few hours before bedtime you can drink a glass of kefir, nibble on a carrot, or even eat a few spoons of cabbage salad seasoned with lemon juice. This is quite enough to defeat hunger. If you are not hungry, then just drinking cool water is enough.
Breakfast
Breakfast is the beginning of the day, and nothing should overshadow it, especially the thought that you are limiting yourself in anything. So, all the most delicious, joyful, interesting things for breakfast!
You can, of course, be original and cook it for tomorrow
cancer:
- Baked avocado with egg, tomato and garlic. Cut the avocado in half, remove the pit, and pour in a mixture of egg, tomato and garlic. Place in the oven until the filling is ready.
- Or you can cook oatmeal or rice porridge and flavor it with your favorite berries, nuts and honey. Brew coffee and make toast, piling a tower of cheese and pear on it.
- Another great healthy breakfast option is an omelette . Here the flight of your imagination can be unlimited. Choose an omelette base to suit your taste: zucchini, green beans, tomatoes, each time you will have the feeling that you are eating a completely new dish.
Dinner
Lunch occurs in the middle of the day, and it is at this time that our body absorbs nutrients from food well. Let's give the body everything it needs to the maximum.
We choose one main dish - it can be various soups, either meat or fish. Be sure to add a large portion of vegetables in the form of a salad or side dish (stewed or stewed). We select a light and tasty dessert.
Lunch options:
- Borsch with sour cream; Cottage cheese salad with herbs; Black bread; Tea with chocolate soufflé.
- A serving of durum pasta with seafood sauce; Arugula salad with pine nuts, dressed with lemon juice and olive oil; Green tea with lemon and chocolate.
- Mushroom soup with sour cream;
Open pie with cheese and tomatoes; Fruit jelly; - Goulash from meat or poultry; Garnish - buckwheat or rice; Cucumber salad; Tea with mint; Marshmallow.
- Vegetable lasagna; Berry juice; Oatmeal cake.
Dinner
Remember that we managed to eat a lot of tasty and healthy things during the day. This doesn't mean that dinner should disappoint you, on the contrary. All the most delicious and refined, only in microdoses and fewer calories. Therefore, we approach dinner planning responsibly so as not to undo the results of the whole day.
We focus on complex carbohydrates in order not to feel hungry, and choose the option you like (or make your own):
- Liver stewed with mushrooms; Bran bun; Tea with milk and honey.
- Fish baked with vegetables;
Green pea salad; Tea with mint and lemon. - Steamed chicken cutlets; Fresh cabbage salad; Black coffee.
- Cottage cheese casserole; Bun with poppy seeds; Cocoa with milk.
