Dietary meals for weight loss at home

Dietary dishes for weight loss recipes at home

Most women want to lose weight and go on a semi-starvation diet. This is harmful to health; the body does not fully receive all the nutrients necessary for the normal functioning of the body. You can prepare low-calorie food for weight loss at home. To do this, you need to create a menu based on recipes from low-calorie foods, with the required daily calorie content, and start preparing first and second courses, salads, desserts, and drinks.

Calories in recipes are per serving.

Basics of proper nutrition

You can't fully understand what a healthy diet should be without learning the basics. These are exactly the rules that will allow you to experiment with any products and dishes. In this case, any recipes for proper nutrition for every day for weight loss will not be a test of will and a desire to quickly forget about the diet, but a real gastronomic holiday that you will want not to exclude from your menu even under normal conditions.

You need to start with controlling your calories. It is the cornerstone of physical fitness that will determine your figure. With an excess of calories, the amount of excess fat will certainly increase, even when working to gain weight. To eliminate excess fat, it is important to maintain a calorie deficit. This means that every day you need to burn more calories than you consume. In turn, this requires careful consideration of nutrition and physical activity, so in such cases a regular diary will become an invaluable assistant.

It is important that the calorie deficit is not too severe, otherwise the body will go into “alarm mode” and all fat-burning processes will slow down or stop altogether. You need to learn to trick your body by getting enough food, avoiding hunger, but using low-calorie foods that won't spike your blood sugar. For example, if your daily caloric intake (depending on metabolism, weight, amount of muscle and excess fat) is 2000 calories, then to lose weight you need to reduce your intake to 1750-1850, depending on your goals. For smoother fat burning, reduce your calorie intake by 50 every week until you achieve a pronounced effect. If the process slows down, the calorie intake can be reduced even further, but this must be done step by step, and not with a sudden transition. It is necessary to give the body time to get used to it, this is extremely important.

The next important step should be to control proteins, fats and carbohydrates. Your menu for each day of proper nutrition for weight loss should be selected based on the proportion of BJU, which is:

• Proteins – 30-35%;
• Fats – 15-20%;
• Carbohydrates – 45-55%.

It is also worth considering that protein should be obtained from lean foods such as beef, chicken breast, low-fat dairy products and fish, due to the large amount of healthy fats, fatty fish is always welcome. Carbohydrates should preferably be slow (up to 80% of all carbohydrates consumed). Fast drinks are best consumed in the first half of the day or immediately after training, while the protein-carbohydrate window is open. Fats should only be healthy (come from fish, nuts and seeds, and vegetable oils).

The third aspect is microelements. The intake of vitamins and minerals is critical both for health and for fat burning (and muscle gain as well), so food should be varied and healthy. Every meal should include vegetables and some protein products. Fruits are suitable for snacking; they can also be a good substitute for sweets, but they should be consumed in strictly prescribed quantities.

The last most important tip regarding proper nutrition is water consumption. You need to drink at least 2-3 liters of water per day (coffee, tea and drinks are not included in this norm), evenly distributing consumption throughout the day.

Dietary first courses for weight loss

The basis of the dish is broth: meat, fish, mushroom, vegetable with a minimum fat content.

Okroshka on kvass with sausage (329 kcal) Ingredients:

• potatoes – 4 pcs;
• eggs – 4 pcs;
• cucumbers – 4 pcs;
• green peas - 400 g;
• radishes – 5 pcs;
• boiled sausage – 300 g;
• salt as desired;
• greens – 40 g;
• whey or kefir – 1 l.

Step-by-step instruction.

1. Boil potatoes and eggs for 12 minutes, let cool.
2. The greens are washed, dried and chopped. Salt and crush with a masher for juiciness and softness.
3. Cut potatoes, sausage, cucumber, eggs, radishes into cubes.
4. Mix chopped vegetables, greens, and canned peas in a saucepan. No salt.
5. Place in the refrigerator and store for two days.

Serve on the table in plates, with kefir or whey.

Vegetarian borscht with beans and mushrooms (161 kcal.) A healthy dietary dish - lean borscht.

Ingredients:

• mushrooms – 1.2 kg;
• potatoes – 300 gr;
• cabbage – 300 gr;
• tomatoes – 300 gr;
• beans - half a glass;
• flour – 2 g;
• beets – 300 gr;
• onion – 1 piece;
• carrots – 1 piece;
• parsley root – 1 piece;
• kvass – 200 ml;
• sour cream – 200 ml;
• egg yolks – 2 pcs;
• sugar – 2 tsp;
• parsley – 1 g;
• butter – 3 tbsp. l. Method of preparation.

1. Wash the mushrooms and soak for 40 minutes.
2. Fill with water, add pre-chopped carrots and parsley root, cook for 50 minutes.
3. Add onion fried in oil, bring to a boil, cook for 20 minutes.
4. The broth is filtered.
5. The mushrooms are set aside and finely chopped.
6. Cut the beets into strips, place them in a container, add mushroom broth, and cook until tender.
7. Next add diced potatoes and cabbage and cook for 10 minutes.
8. Place beets in borscht, boiled beans, and chopped mushrooms.
9. Tomato paste and flour are fried in a frying pan, diluted with broth, and added to borscht.
10. Boil the tomatoes separately, grind them through a sieve, add them to the same container and cook for 5 minutes.
11. Pour in beet kvass, salt, and cook until tender.
12. Sour cream is mixed with raw yolks and served with the finished dish.
13. Sprinkle chopped herbs on top.

Schedule

PP recipes for weight loss are designed for every day; they can be prepared and consumed at any time of the day. However, to normalize metabolism, it is better to establish a strict meal schedule; it can be created both for the day and for the whole week. The emphasis should be on breakfast, since food eaten in the morning is completely digested throughout the day.

In the first days, eating a large amount of food for breakfast may be problematic, but literally after a week the situation will change radically. By shifting the main meal to the morning, a person begins to feel the desire to eat in the morning, and not in the evening. In any case, PP implies up to 6 meals daily, so you don’t have to go hungry.

If you periodically have a desire to eat your favorite candy or bun, you should not deny yourself, because this can lead to stress and subsequent eating breakdown. Dishes from the PP menu should be prepared by stewing, boiling or steaming; the use of a grill is acceptable. You should not fry in oil; such food provokes obesity and negates all efforts to lose weight. However, you can’t completely give up fats; you just need to use them uncooked.

Main course recipes

Prepared from products containing a large amount of protein and a minimum of carbohydrates. This promotes accelerated metabolism and protein breakdown.

Omelet with vegetables and cheese (147 kcal.)

Required:

• egg – 4 pcs;
• milk – 20 g;
• oil – 20 g;
• cheese – 50 gr;
• tomatoes – 1 piece;
• bell pepper – 1 piece;
• green onions – 20 g;
• dill – 20 gr;
• salt as desired.

Preparation.

1. Heat a frying pan with oil, add chopped peppers, sliced ​​tomatoes, and add some salt. Simmer for 5-7 minutes.
2. Remove from heat.
3. Beat eggs with salt and milk, pour into a frying pan with a small amount of butter.
4. Fry on one side over low heat.
5. Place stewed vegetables, onions, and grated cheese on one side of the omelet and cover with the other.
6. The dish is cooked covered for 1-2 minutes over low heat.

Steamed fish roll (88 kcal.)

Ingredients:

• fish pulp - 1 kg;
• green peas - 100 gr.;
• carrots – 1 piece;
• onion – 1 sh.;
• garlic – 3 cloves;
• egg – 1 piece;
• bran – 50 g;
• vegetable oil – 10 gr.

Preparation.

1. Chop carrots and fry until golden brown.
2. The fish and onions are ground in a blender.
3. All ingredients are mixed.
4. Wrap the minced meat in food paper in the form of a roll.
5. Steam for 20 minutes.

Oatmeal for breakfast

Oatmeal not only contains many useful microelements, but also improves intestinal motility. It is best to eat it for breakfast, it will put the stomach and intestines in order, and also set a good work schedule for them. To prepare porridge, you can use regular Hercules flakes. The porridge is prepared in this way:

1. The required amount of flakes is poured with hot low-fat milk and placed on the fire for a couple of minutes, after which it is infused for another 10 minutes.
2. While the porridge is brewing, you should chop a little of any nuts (lightly fried), wash some raisins, dried apricots, or other dried fruits to taste.
3. Mix nuts and dried fruits with porridge, add a spoonful of honey, and eat.

If you are tired of oatmeal, the dish can be prepared from buckwheat, rice, or millet. When choosing nuts, you need to remember that, for example, peanuts can cause allergies. Walnuts are best suited for porridge.

Dishes in the oven and slow cooker

Products baked in the oven retain all their beneficial properties. No oil is used during cooking. Dishes cooked in a slow cooker turn out juicy and aromatic.

Baked Zucchini (234 kcal) Ingredients:

• sour cream 10% - 200 gr;
• zucchini – 2 pcs;
• tomato – 2 pcs;
• chicken fillet – 150 g;
• cheese - 150 gr;
• salt, allspice black;
• garlic - 4 cloves.

Preparation.

1. Both zucchini are cut into slices and placed on a sheet of baking paper.
2. Add chopped garlic on top.
3. Lay out tomato mugs.
4. Pieces of fillet are placed on them.
5. Sprinkle with grated cheese and pour over sour cream sauce.
6. Cover with foil and put in the oven for half an hour at 180 degrees.
7. Take out the dish, remove the foil, increase the temperature to 200, leave for 5-10 minutes until a crust forms.

Oatmeal with water in a slow cooker (210 kcal) Servings: five.

A great solution for a quick diet breakfast.

Ingredients:

• oatmeal - 400 g;
• water - 1 l;
• salt as desired;
• butter - 50 g; Description of preparation.

1. The cereals are washed in warm water.
2. Place in a multicooker bowl, add oil and salt.
3. Pour water, close, select a mode.
4. They set the time.
5. After giving the signal, leave to simmer for 15 minutes. Add 1-2 tbsp to the finished dish. honey.

Breaded Cauliflower

Cauliflower, as well as broccoli and Brussels sprouts, are some of the healthiest vegetables in the world. They should be included in the menu several times a week; you can simply boil them by steaming or boiling water, bringing them to an al dente state. This means that the vegetable should be lightly cooked and slightly crispy. Cauliflower can be prepared like this:

1. Disassemble the head into inflorescences and wash well.
2. Mix low-fat cream and egg whites, prepare a bowl with semolina.
3. Dip the cabbage first into the protein mixture, then into semolina, and place on a baking sheet.
4. Bake until done.

The cabbage obtained in this way can be eaten for lunch as a separate dish, or as an addition to pasta from the previous recipe.

Diet salads

Vegetable dishes with low calorie content are easier to digest, replenishing the body with vitamins, minerals, and fiber.

Carrot salad (55 kcal.)

Ingredients:

• carrots – 3 pcs;
• prunes – 2 pcs;
• Chinese cabbage – 300 g;
• garlic – 2 cloves;
• vegetable oil - 1 tbsp. l;
• salt as desired;
• black allspice. Method of preparation.

1. Grate the carrots into strips.
2. Shred cabbage.
3. Add chopped prunes, garlic and butter.
4. Add some salt.
5. Stir and leave for 20-30 minutes.
6. The prepared food is perfect for meat and fish dishes. Vegetable salad without oil (53 kcal.)

Ingredients:

• egg – 2 pcs;
• lettuce leaves - 1 bunch;
• cucumber – 1 piece;
• tomato – 1 piece;
• salt;
• green dill – 1 bunch;
• pepper – 1/3 tsp. Step-by-step instructions.

1. Mash the yolks with a fork.
2. Wash the vegetables and cut them.
3. Stir, add egg whites and yolks.
4. Salt and pepper. Before serving, sprinkle with chopped dill.

Omelette

This omelette differs from the usual one in its lower fat content. It is prepared this way:

1. Pour a couple of tablespoons of olive oil into the pan.
2. Break 2 whole eggs and 2 whites into heated oil.
3. Any greens to taste are crumbled on top, it can be dill, parsley, basil or cilantro.

This omelet is well served with a salad of unsweetened fruits. It is best eaten in the morning, but can also be prepared in the middle of the day as a light snack.

Diet desserts

These dishes do not make you fat and help you cope with stress – a dream for those who count every calorie. Cottage cheese, dried fruits, nuts, honey, and fresh berries add a piquant taste to sweets.

Greek yogurt with raspberries and blackberries (89kcal)

One portion.

For those who are losing weight and sticking to proper nutrition, breakfast is the healthiest.

Ingredients:

• yogurt – 6 tbsp. l. (with a slide);
• muesli with nuts – 6 tbsp. l;
• blackberry - 6 tbsp. l;
• raspberries - 3 tbsp.

Cooking:

1. We take a transparent container, it is better to take a transparent 250 ml bowl.
2. Place yogurt on the bottom.
3. Sprinkle muesli on top.
4. Then add blackberries.
5. Drizzle with yogurt.
6. Sprinkle with muesli in the same proportion.
7. Blackberry layer.
8. Yogurt.
9. Decorate with raspberries on top.

Pasta for lunch

When choosing pasta, you need to pay attention to what type of flour they are made from. Recipes for proper nutrition for weight loss imply that they use pasta made from durum flour throughout the weeks. It’s better to cook pasta for lunch; the classic recipe looks like this:

1. The pasta is boiled, drained in a colander and washed with boiling water.
2. The still hot pasta is placed on a plate and sprinkled with low-fat cheese.

As dressings, you can use low-fat kefir or yogurt mixed with finely chopped herbs, crushed garlic or mustard seeds.