Dietary recipes for weight loss at home

Diet food. Recipes for weight loss

The daily calorie requirement of an average adult should be 1200 units. But no less important is the content of essential vitamins and minerals in the foods consumed, so the daily menu of a person losing weight should contain as many fruits and vegetables as possible. If these conditions are met, diet food will only bring pleasure and increased vitality to a person losing weight. Recipes for weight loss are very diverse, original and quite easy. At first, you don’t have to bother creating your own, successfully using existing ones. Diet food is often said to be extremely expensive. But there are also recipes for dietary dishes based on the daily diet of the average person. Below are just such options.

Calorie content is calculated per 100 grams of finished product.

How to start eating right?

There are not as many conditions for proper nutrition as it might seem at first glance. To begin the process of losing weight through changes in diet, you must first tune in psychologically. By and large, from the physiological side, the body is always ready for changes; the problem lies in the lack of desire to achieve its goal.

There are basic principles that will help you start eating right without creating any difficulties along the way:

• Breakfast should be complete, mostly carbohydrates, consisting of cereals, fruits and nuts;
• Vegetables should be consumed fresh or steamed; frying is not recommended;
• Cereals are best cooked in water;
• Salt consumption should be minimized or completely eliminated;
• Drink at least 2 liters of water per day.

These are the first recommendations that will allow you to start eating right and achieving your weight loss goal. Already in the first month of a balanced diet, you can notice significant changes in your figure.

First steps to healthy eating

The problem of many people losing weight is the lack of willpower, as well as full motivation. First of all, you need to psychologically set yourself up for a positive result, and mentally tell yourself that proper nutrition can also be tasty. It is also important to create a diet, activity and rest schedule for yourself, because most of the results depend on these nuances.

The first steps will always be the most difficult, but if you overcome your laziness and get rid of the fear of not achieving results, at the end of the month the scales will show significantly lower indicators. First steps may also include the following:

• Complete self-motivation;
• Cleaning the refrigerator from harmful products;
• Buying a new grocery basket;
• We ask for support from relatives who will also switch to proper nutrition.

We must remember! Over time, proper nutrition will definitely become a habitual way of life, and will not create any difficulties in realizing your dreams.

What should be included in your diet?

The diet of someone losing weight on proper nutrition is completely different from the diet of an ordinary person who eats junk food and gains extra pounds. There is an approximate table with products that are worth paying attention to.

From all these products you can quickly and easily prepare PP recipes for every day, saturate the body, meet your dietary wishes and needs, and get useful components from the products. The main thing is to dose the amount of food consumed so that it does not go beyond the permissible calorie limit.

Important! It is advisable to prepare dishes by steaming or in the oven, avoiding the process of frying foods.

List of foods to exclude

A healthy eating menu consists of certain foods that have a positive effect on the body, saturate it, and do not provoke weight gain. There is a list of products whose consumption is strictly prohibited. Let's look at it:

• Fatty meat and fish;
• Flour products;
• Bakery products;
• Mayonnaise;
• Salo;
• Carbonated drinks;
• Alcohol;
• Fast foods;
• Sweets, etc.

The list of prohibited products can be listed for a long time, so it is worth focusing only on permitted products, focusing on them, and replenishing the food basket with them. Only in this case will it be possible to achieve the desired effect in losing weight, without provoking rapid weight gain afterwards.

Monday

For breakfast: oatmeal (127 kcal).

If you add cinnamon, lemon zest, curry, ginger, cloves or any dried fruits to the prepared porridge, its taste will change significantly. By varying the supplements, you can eat oatmeal at least every day. Each time it will have a new, fresh taste.

For lunch: Ural cabbage soup (30 kcal).

You will need half a kilogram of fresh cabbage, 80 grams of pearl barley, 1 onion, 1 carrot, one and a half liters of broth or water and salt to taste. Wash the pearl barley, pour boiling water over it, and cook for 20 minutes. We drain the water. Prepare one and a half liters of broth or just boiling water, add the cereal into it and cook it for another 10 minutes. Add pre-peeled cabbage, cut into small cubes, into the broth. Cook our cabbage soup for another 15 minutes. Season the boiling brew with carrots and onions sautéed in vegetable oil. Cook for another 10 minutes. Add some salt. Serve with sour cream and herbs.

For an afternoon snack: baked broccoli and cauliflower (107 kcal).

We take 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, half a liter of 10 percent cream or sour cream, salt and pepper to taste. Boil the washed cabbage, disassembled into inflorescences, in salted water until half cooked. Place in a colander and let the water drain. While the cabbage is cooking, make the sauce: fry the flour in butter, gradually adding cream (sour cream). Bring to a boil, but do not boil. Add pre-grated cheese to the sauce. We wait until the cheese melts. Place the cooked cabbage in a special baking dish and pour in the sauce. Bake for about half an hour at a temperature of 180 degrees.

Dinner: oven-baked chicken with boiled potatoes and carrot and garlic salad (197 kcal/82 kcal/102).

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

Comment 1

1. Remember, the more fat drains from the chicken during baking, the better. Dietary recipes for weight loss are distinguished by the fact that among their components there is a minimum of animal fat.

2. Season the salad with vegetable oil. Fat filling is a must. Without it, the vitamin A contained in carrots will not be absorbed.

3. It is advisable to supplement the cabbage soup with a small piece of fish, meat, cheese or poultry. Then the optimal combination of proteins and carbohydrates for lunch will be achieved, for which recipes for delicious dietary dishes for weight loss are famous.

Disadvantages of the 1200 kcal diet

Losing weight through a calorie deficit should be systematic and thoughtful. The diet should not be monotonous; this entails the following disadvantages:

• psychological difficulty in sticking to a mono-diet, the possibility of failure;

• time spent on cooking;

• unusual taste of dishes and products with low calorie content;

• careful selection of various recipes;

• calorie calculations of all components;

• inability to engage in sports and heavy physical labor;

• possible deterioration in health and well-being;

• sudden weight loss can lead to sagging skin;

• there may be a loss of muscle mass due to lack of physical activity and protein deficiency in the diet;

• rapid return of excess weight when returning to a normal diet.

Important!

In addition to a low-calorie diet, to lose weight and stay healthy, you need to drink at least 1.5 liters of drinking water. This amount does not include drinks or liquid dishes.

The principles of proper nutrition for weight loss are the variety and benefits of all foods consumed. You cannot maintain a caloric deficit for a long time.

Tuesday

For breakfast: oatmeal (127 kcal).

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

Take 1 chicken back, 1 carrot and onion, 150 grams of spaghetti, 3 tbsp. spoons of vegetable oil, 4 potatoes. Cook the chicken in 2.5 liters of water for 1 hour, remove and remove the meat from the bones. Finely chop the onion and three carrots onto a coarse grater, sauté the onion and carrots in vegetable oil until golden brown. While the onions and carrots are sautéing, peel the potatoes and cut them into small cubes. Add the chopped potatoes to the boiling broth and boil for another 10 minutes. Add meat and spaghetti. Cook for another minute. After adding the frying, cook for another 5 minutes. Turn off. Salt. We wait 10 minutes for it to brew.

For an afternoon snack: baked broccoli and cauliflower (107 kcal).

For dinner: fish cutlets (59 kcal).

Take 400 grams of white and red fish fillets, 3 small zucchini, 1 medium eggplant, a pack of basil, 100 grams of heavy cream, 50 grams of light bread crackers, 30 grams of butter and 1 tbsp. a spoonful of vegetable oil, 2 cloves of garlic, pepper and salt to taste. Cut the first zucchini into small cubes, blanch for 3 minutes in boiling water, and cool. Grind the fish in a blender, mix with cream, a third of the mass of blanched zucchini and breadcrumbs. Salt and pepper. Using special metal rings on parchment, we form small round cutlets. Heat the frying pan, place the cutlets directly on the parchment, fry them for 3 minutes on both sides. Transfer to a baking sheet and bake in the oven at 200 degrees for five minutes. Next, we start preparing the side dish. We cut the eggplant into circles, lightly coat each with oil and place on a baking sheet. Bake in grill mode for 5-7 minutes until golden brown. Cut the remaining zucchini into strips and fry in oil until golden brown. Squeeze 1 garlic clove onto them, add salt and pepper. Let's start preparing the sauce. Using an immersion blender, puree the remaining blanched zucchini with basil. Add butter, bring to a boil, salt and pepper. And we proceed to the final moment of preparing the dish. We assemble the pyramid on a large plate. First, put in the fried zucchini, then 1 slice of eggplant and cover it all with a cutlet. Then add the eggplant and cutlet again. And so on until the mugs run out. The eggplant circle should be the first on top. Pour sauce over the resulting pyramid and garnish with basil.

Prohibited foods in the diet menu every day for 1200 kcal

To effectively lose weight, it is not enough to simply consume 1,200 calories a day. After all, it is quite possible to fill them up with hamburgers, sausage sandwiches and soda. Therefore, to lose weight, you need to exclude some foods from the healthy nutrition menu using the “1200 calories per day” diet.

1. Flour products. Even baking from whole grain flour or oatmeal is prohibited, because slow carbohydrates also have a high calorie content and are harmful to the waistline.
2. Butter, which also includes full-fat cheese.
3. Sweet fruits. The most harmless fruits - grapes and bananas - can cause serious damage in the struggle for a slim figure.
4. Fatty meat, as well as chicken thighs.
5. Egg yolks.
6. All types of pasta, even from durum wheat.
7. Milk chocolate.
8. Alcoholic drinks.
9. Carbonated sweet drinks.
10. Any foods fried in vegetable or butter.
11. Sausages.
12. Fast food.
13. Semi-finished products.

“Empty” carbohydrates and trans fats only increase the feeling of hunger and add sentimentality to the waist and hips. The 1200 calorie per day diet includes only the right healthy foods.

Wednesday

For breakfast: millet (125 kcal).

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

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

Take 1 kilogram of not dry, but not very wet cottage cheese, 2 large eggs (if small, then 3), 6 tbsp. spoons of fat 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. Pass the cottage cheese through a meat grinder. Melt the butter and beat the eggs with sugar. Wash and dry the raisins. Grease a special baking dish, mix eggs with cottage cheese, butter, raisins and semolina. Add salt and vanillin. Mix all this constantly with a wooden spatula. Place the resulting mass in the mold, level it and evenly grease it with sour cream. Bake until a light brown crust appears. Serve topped with sour cream.

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

Features of proper nutrition if you are over 30

Each age has its own characteristics and rules for proper weight loss. To lose weight at home for women over 30, there are individual characteristics in the selection of products, as well as attention to temporary dietary restrictions. After 30 years, metabolic processes begin to gradually slow down. And if at the age of 25, after eating a piece of cake, extra pounds do not appear on the sides and waist, then at the age of thirty it will be extremely difficult to avoid this manifestation.

That is why the weight loss menu for every day should be as clean as possible and not contain prohibited foods. It is important to completely eliminate all flour and sweets, fatty and fried foods, as well as foods that negatively affect the skin, causing the formation of cellulite.

This age is dangerous because weight is gained much faster than the process of losing it. It is also worth limiting the consumption of pasta, potatoes, and sweets, giving preference to fruits, fresh vegetables, and cereals.

Thursday

For breakfast: millet (125 kcal).

For lunch: herring and potato soup (89 kcal).

Take 6 small potatoes, 250 grams of herring fillet, 4 tbsp. spoons of universal soup dressing. Boil 2.5 liters of water, peel the potatoes, cut into strips. Add universal soup dressing to the water, boil for 5 minutes, add fish fillet cut into pieces in advance. Cook for about 15 minutes. Taste, if there is not enough salt, add. Turn it off. Sprinkle with herbs.

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

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

Notes: to prepare lazy cabbage rolls, take two-thirds of a glass of rice, 800 grams of mixed (pork and beef) minced meat, a carrot and a medium-sized onion, 500-700 grams of cabbage, 4 tbsp. spoons of tomato sauce, half a liter of sour cream, a teaspoon of salt, half a spoon of ground black pepper and breadcrumbs. So, take the minced meat, add finely chopped onion into it, add some salt and pepper. Mix. Add pre-boiled and dried rice. Finely chop the washed carrots and pour them into the minced meat. Chop the cabbage as finely as possible, dip it in boiling water and leave it alone for 3 minutes. Next, mix the cabbage and rice into the minced meat. Salt and pepper. We form large cutlets. You should get about 18 pieces. Roll the resulting cutlets in breadcrumbs and fry over high heat until golden brown. Let's start preparing the sauce. Mix sour cream with tomato sauce, add salt, and add half a glass of water. Place the previously formed cabbage rolls on a (deep) baking sheet in the oven, pour in the sauce. Bake for 45 minutes at 180 degrees.

Friday

For breakfast: barley porridge (96 kcal).

For lunch: herring and potato soup (89 kcal).

For afternoon snack: rice babka with sliced ​​apple (92 kcal).

Take a liter of milk, a glass of rice (round), 3-4 apples, 10-15 grams of butter, 1 egg, sugar and salt (to taste). Cook the rice porridge in milk, stirring constantly, until it thickens, add oil to it a minute or two before it is ready. Cut the apples into slices. Take a special baking dish and grease it with butter. Spread half of the cooked porridge and level it out. Place apples on top of the porridge and cover them again with the remaining porridge. Beat the egg, mix with 50 grams of milk, pour the resulting mixture over the babka. Place it in the oven for a maximum of half an hour, until the apples are well browned.

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

Menu for a week for 1200 kcal per day

To properly lose weight without harm to the body, you need to know the features of the 1200 menu, what products it consists of, and what you need to focus on. The menu for the day involves not only the selection of the right products, but also a complete focus on quantity. Let's look at the menu for every day.

Monday

1. Morning – oatmeal 30 g, a spoonful of honey, an orange and coffee without sugar.
2. Snack – 100 g low-fat cottage cheese, coffee.
3. Lunch – chicken soup, tea, marshmallows;
4. Afternoon snack – 200 ml kefir.
5. Dinner – 100 g vinaigrette, 100 g boiled chicken breast.

Tuesday

1. Morning - a sandwich of whole grain bread and cheese, coffee;
2. Snack – juice, banana;
3. Lunch – borscht;
4. Afternoon snack – a glass of milk;
5. Dinner – 3 stuffed peppers, tea.

Wednesday

1. Morning – buckwheat porridge 30 g, boiled egg;
2. Snack – baked apple;
3. Lunch – chicken fillet 100 g with vegetables;
4. Afternoon snack – a glass of low-fat yogurt.
5. Dinner – baked pollock with vegetables.

Thursday

1. Morning – oatmeal 40 g with dried fruits.
2. Snack – fresh fruit.
3. Lunch – mushroom soup.
4. Afternoon snack – apple.
5. Dinner – boiled rice with pieces of chicken breast.

Friday

1. Morning – oatmeal with milk 30 g.
2. Snack – banana, tea.
3. Lunch – chicken breast, vegetables.
4. Snack – a glass of kefir.
5. Dinner – baked salmon 100 g with vegetables.

Saturday

1. Morning – wheat porridge, tea.
2. Snack – apple.
3. Lunch – buckwheat porridge with vegetables.
4. Snack – vegetable salad.
5. Dinner – cottage cheese casserole 100 g.

Sunday

1. Morning – milk porridge, coffee.
2. Snack – peaches.
3. Lunch – chicken and coarse pasta.
4. Afternoon snack – cheesecake with raisins, tea.
5. Dinner – a glass of water.

This is the menu you should focus on to quickly lose extra pounds, get rid of annoying fat and tone your body.

Saturday

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

We take 0.4 kg. salmon fillet, 2 eggs, a bunch of dill and parsley, pepper and salt (to taste). Puree fish, chopped into small squares, and chopped herbs along with eggs, pepper and salt in a blender. We spread 3 tbsp. spoons of the resulting mass onto cling film 20 cm long, wrap it in the form of candy. Steam for 20 minutes (in a double boiler or slow cooker).

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

Take 2 liters of poultry broth, half a kilogram of minced poultry and spinach, 1 egg, 150 grams of small pasta, 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 bread crumbs, chopped parsley with minced meat and grated cheese. Mix the egg well with salt (to taste) and garlic. Add the resulting mass to the minced meat and mix. Make small meatballs and place them on a baking sheet lined with parchment. Bake in the oven at 180 degrees for 15 minutes. Next, cut the carrots into small cubes and sauté until golden brown. Add to the boiling broth prepared in advance, cook for 5 minutes, add pasta, add spinach, cook for the same amount, add meatballs, bring to a boil. Turn it off. Add chopped dill and spices (to taste). Sprinkle with cheese before serving.

For afternoon snack: rice babka with sliced ​​apple (92 kcal).

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

Take one and a half kilograms of lean pork, three cloves of garlic, 2-3 tbsp. spoons of tomato paste or ketchup, pepper, salt and other spices (to taste). Rub the meat with spices and stuff it with garlic. Leave for an hour. Wrap in two layers of foil. Bake in the oven at 200 degrees for 2 hours. Take it out, unwrap it, coat it with ketchup. Place in the oven again for about 20 minutes. Remove. Check if it's ready. If not, pink juice will be released at the puncture site. When ready, the juice will be clear.

Comment 6

1. When choosing dietary recipes for weight loss that include calories, it is important not to forget about vegetables. This ensures that the body receives enough essential micronutrients.
2. Dishes made from red fish (salmon, salmon) help saturate the body with polyunsaturated fatty acids.
3. It is important to remember that recipes for dietary dishes for weight loss with calories will help you cope, but they should still be varied and pleasant to the stomach and eyes.

Is it possible to allow yourself to deviate from the principles of proper nutrition?

Many people who are losing weight are interested in this question, because all the time it is simply impossible to eat the wrong foods that you would like. A weight loss menu always has limitations, but this does not mean that you cannot deviate from the principles of such nutrition.

Once a week, it is possible and even useful to give yourself a cheat mill, which will include eating sweets, fast food, carbonated drinks and other harmful foods. But, the main thing to remember is that such indulgences can be only once a week, and provided that they do not allow you to go beyond the permissible calorie limits. If you monitor your weight, taking prohibited foods once a week will not lead to worse results.

Sunday

For breakfast: poached egg in water with vinegar (157 kcal).

Take a fresh chicken egg, 2 tbsp. spoons of vinegar, a liter of water, a slotted spoon, a wooden spoon or spatula and a 1-2 liter saucepan. Fill a large diameter saucepan with boiling water to a height of 5 cm above the bottom, add vinegar. Place the egg in gently boiling water for 10 seconds and remove. We break the shell so that the crack is as even as possible. We bring the broken egg as close to boiling water as possible, pour the contents of the shell into the water. Carefully twist the poured egg along the edge of the saucepan, creating the appearance of a funnel in the water. Leave the egg to boil for exactly 4 minutes, remove with a slotted spoon and place in cold water. Carefully cut off the protein threads that formed during the sewing process. These eggs can be stored in the refrigerator in a container of cold water for up to three days. To warm them up, place them in very hot water with a pinch of salt for a minute.

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

For an afternoon snack: orange cake with cottage cheese, prepared without baking (291 kcal).

Take 0.4 kg of shortbread cookies, 0.2 kg of butter, 2 tbsp. spoons of gelatin and 3 tbsp. spoons of sugar, 3 medium oranges, 0.3 kg of 15% cottage cheese, 150 ml of 20% heavy cream, a piece of chocolate (for decoration). Pour gelatin into 0.2 liters of water, stir it periodically for an hour, achieving maximum dissolution. Heat, stirring constantly, the resulting substance over a small fire to about 80 degrees, filter through cheesecloth. We wait until the substance cools down. Grind the cookies to a powder state. Pour it into a special form and fill it with melted steamed butter. Mix cream, cottage cheese, gelatin substance and sugar. Beat until smooth and creamy, with no lumps in the curd. Pour the resulting mixture into the crumbs poured into the mold. We peel the oranges, cut them into slices, and place them in the cream. Place the resulting cake in the refrigerator for 6 hours, at least 4. Take it out and sprinkle with chocolate chips.

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