Diet recipes for weight loss at home

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Because of a sedentary lifestyle, unhe althy diet and almost no physical activity, more and more people are suffering from obesity. Someone solves this issue by visiting gyms, someone by purchasing sports equipment. Also, delicious diet recipes for weight loss will help to achieve a slender harmonious figure. Therefore, the solution to overweight problems begins with the preparation of an individual menu.

Diet food. Weight Loss Recipes

The daily requirement of an average adult person in calories should fit into 1200 units. But no less important is the content of the necessary vitamins and minerals in the foods consumed, so the daily menu for losing weight should contain as many fruits and vegetables as possible. Subject to this condition, only pleasure and an increase in vitality will bring dietary food to a losing weight. Recipes for weight loss are very diverse, original and quite easy. At first, you may notbother compiling your own, successfully using existing ones. It is often said about diet food that it is 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 calculated per 100 grams of finished product.

Monday

For breakfast: oatmeal (127 kcal).

If you add cinnamon, lemon zest, curry, ginger, cloves or any dried fruits to the already prepared porridge, its taste will change significantly. By varying the supplements, you can eat oatmeal at least daily. 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 barley, 1 onion, 1 carrot, one and a half liters of broth or water and s alt to taste. My barley, pour boiling water over it, cook for 20 minutes. We drain the water. We prepare one and a half liters of broth or just boiling water, throw cereal into it and cook it for another 10 minutes. Add pre-peeled cabbage cut into small cubes into the broth. We cook our cabbage soup for another 15 minutes. We fill the boiling brew with carrots and onions sautéed in vegetable oil. Cook for another 10 minutes. We add some s alt. Serve with sour cream and herbs.

For the 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 gramshard cheese, 1 tbsp. a spoonful of wheat flour, half a liter of 10% cream or sour cream, s alt and pepper to taste. Boil the washed cabbage disassembled into inflorescences in s alted water until half cooked. We recline in a colander, let the water drain. While the cabbage is cooking, we make the sauce: fry the flour in butter, gradually adding cream (sour cream). Bring to a boil, but do not boil. We put cheese grated on a coarse grater into the sauce. We are waiting for the cheese to melt. We spread the boiled cabbage in a special baking dish, pour the sauce. Bake for about half an hour at a temperature of 180 degrees.

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

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

Comment 1

1. Remember, the more fat drains from the chicken when baking, the better. Diet recipes for weight loss differ in that among their components there is a minimum of animal fat.

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

3. It is advisable to supplement shchi 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 of delicious dietary dishes for weight loss are famous.

Tuesday

For breakfast: oatmeal (127 kcal).

For lunch: chicken vermicelli soup (63 kcal).

We take 1 chicken back, 1 piece of carrots and onions, 150 grams of spaghetti, 3 tbsp. tablespoons of vegetable oil, 4 potatoes. We cook the chicken in 2.5 liters of water for 1 hour, take it out, remove the meat from the bones. Finely chop the onion, three carrots on a coarse grater, pass the onions and carrots in vegetable oil until golden brown. While the onions and carrots are sautéed, peel the potatoes and cut them into small cubes. Add chopped potatoes to the boiling broth, boil for another 10 minutes. Add meat and spaghetti. Cook for more minutes. After adding the frying, we cook for another 5 minutes. Turn off. S alt. We are waiting for 10 minutes until it is infused.

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

For dinner: fish cutlets (59 kcal).

We 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 s alt to taste. Cut the first zucchini into small cubes, blanch for 3 minutes in boiling water, cool. Grind the fish in a blender, mix with cream, a third of the mass of blanched zucchini and breadcrumbs. S alt, pepper. Using special metal rings on parchment, we form small round cutlets. We heat the pan, lay out 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, let's start preparing the side dish. We cut the eggplant into circles, lightly coat each with oil and put it on a baking sheet. Grill for 5-7 minutes until golden brown. Cut the remaining zucchini into strips, fry in oil until a golden hue appears. Squeeze 1 garlic clove on them, s alt and pepper. Let's start making the sauce. Using an immersion blender, puree the rest of the blanched zucchini with basil. Add butter, bring to a boil, s alt and pepper. And now we are going to the final stage of cooking. We collect the pyramid on a large plate. First we put the fried zucchini, then 1 circle of eggplant and cover it all with a cutlet. Then again put the eggplant and cutlet. And so - until the mugs run out. The eggplant circle should be the first on top. Pour sauce over the resulting pyramid, decorate with basil.

Comment 2

1. Why cauliflower and broccoli again? Because they are very rich in vitamin C and other useful trace elements. Don't like roasted vegetables? Boil them. Diet recipes for weight loss at home are good because they can be changed and varied if desired.
2. Fish is the perfect dinner. Easily digestible, contains a lot of useful substances.

Wednesday

For breakfast: millet (125 kcal).

For lunch: chicken vermicelli soup (63 kcal).

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

We take 1 kilogram of not dry, but not very wet cottage cheese, 2 large eggs (if small, then 3), 6 tbsp. tablespoons of fat sour cream butter and sugar, 4 tbsp. tablespoons of semolina, 200 grams of raisins or other dried fruits, s alt and vanillin (to taste). Preheat the oven to 180 degrees. We skip the cottage cheese through a meat grinder. Melt butter and beat eggs with sugar. Wash and dry the raisins. Lubricate a special baking dish, mix eggs with cottage cheese, butter, raisins and semolina. Add s alt and vanilla. All this is constantly mixed with a spatula made of wood. The resulting mass is laid out in a mold, leveled and evenly greased with sour cream. Bake until a light brown crust appears. Serve with sour cream.

Dinner: fish patties cooked in a dry frying pan (59 kcal).

Comment 3

1. Cooking porridge is better with milk or with its addition. Milk promotes the absorption of proteins contained in cereals. This allows diet recipes. There will be no problems with calories for weight loss, and in the near future you will come to an exceptionally pleasant result.
2. Cooking cottage cheese casserole with a minimum sugar content.
3. Supplement the menu with at least two different fruits a day.

Thursday

For breakfast: millet (125 kcal).

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

We 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. ATWe send the universal soup dressing to the water, boil for 5 minutes, add the fish fillet cut into pieces in advance. Cook for 15 minutes. We try, if there is not enough s alt, add it. Turn off. Sprinkle with herbs.

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

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

Notes: to cook lazy cabbage rolls, take two-thirds of a glass of rice, 800 grams of mixed (pork and beef) minced meat, medium-sized carrots and onions, 500-700 grams of cabbage, 4 tbsp. spoons of tomato sauce, half a liter of sour cream, a teaspoon of s alt, half a spoonful of ground black pepper and breadcrumbs. So, we take the minced meat, pour finely chopped onions into it, add some s alt and pepper. We mix. Add pre-boiled and dried rice. Finely grate the washed carrots and pour into minced meat. Shred 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. S alt, pepper. We form large cutlets. You should get about 18 pieces. Roll the resulting cutlets in breadcrumbs, fry over high heat until a golden brown crust appears. Let's start making the sauce. Mix sour cream with tomato sauce, s alt, add half a glass of water. Put the previously formed cabbage rolls on a baking sheet (deep) in the oven, pour the sauce. Bake for 45 minutes at 180 degrees.

Comment 4

Recipes for weight loss with calories per weekdiet should be selected including the content of a minimum of s alt. Its use should be reduced to 7 grams per day.

Friday

For breakfast: barley porridge (96 kcal).

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

For an afternoon snack: rice grandmother with chopped apple (92 kcal).

We take a liter of milk, a glass of rice (round), 3-4 apples, 10-15 grams of butter, 1 egg, sugar and s alt (to taste). Cook, stirring constantly, rice porridge until thickened in milk, add oil to it a minute or two before it is ready. Cut apples into slices. We take a special baking dish, grease it with butter. We spread half of the cooked porridge, level it. We spread the apples on the porridge, which we again cover with the remaining porridge. Beat the egg, mix with 50 grams of milk, pour the grandmother with the resulting mixture. We send it to the oven for a maximum of half an hour, until the apples are well reddened.

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

Comment 5

Porridge is a great start to the day. It aids in digestion. And cereals are filled with useful trace elements.

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 s alt (to taste). Cut into small squares fish and chopped greens, along with eggs, pepper and s alt, puree in a blender. We lay out 3 tbsp. tablespoons of the resulting mass on cling film20 cm long, wrapped in the form of a candy. Steam for 20 minutes (in a double boiler or slow cooker).

For lunch: spinach and meatball soup (74 kcal).

We take 2 liters of poultry broth, half a kilogram of minced poultry and spinach, 1 egg, 150 grams of fine pasta, 1 carrot, 30 grams of grated hard cheese, 2 cloves of crushed garlic, 100 grams of bread, 2 tbsp. tablespoons chopped parsley and vegetable oil, s alt, dill and pepper (to taste). Mix bread crumbs, chopped parsley with minced meat and grated cheese. Mix the egg well with s alt (to taste) and garlic. Add the resulting mass to the minced meat, mix. We make small meatballs, put them on a baking sheet covered with parchment. Bake in the oven at 180 degrees for 15 minutes. Next, cut the carrots into small cubes, sauté until a golden hue appears. Add to the previously prepared boiling broth, cook for 5 minutes, add pasta there, put spinach, cook the same amount, add meatballs, bring to a boil. Turn off. Add chopped dill and spices (to taste). Sprinkle with cheese before serving.

For an afternoon snack: rice grandmother with chopped apple (92 kcal).

Dinner: Road to Heart meat with buckwheat porridge and coleslaw with apple 252kcal/115kcal/47kcal).

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

Comment 6

1. When choosing diet recipes for weight loss with calories, it is important not to forget about vegetables. This ensures that the body gets enough of the 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 diet recipes for weight loss with calories will help to cope, but still they should be varied and pleasant for the stomach and eyes.

Sunday

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

We take a fresh chicken egg, 2 tbsp. tablespoons of vinegar, a liter of water, a skimmer, 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. We lower the egg into gently boiling water for 10 seconds, take it out. We break the shell, so that the crack is as even as possible. We bring the broken egg as close as possible to boiling water, 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. We leave the egg to boil for exactly 4 minutes, take it out with a slotted spoon and lower it into cold water. Carefullycut off the protein strands that were formed during the poaching process. These eggs can be stored in the refrigerator in a container of cold water for up to three days. To reheat, dip them in very hot water with a pinch of s alt for a minute.

For lunch: spinach and meatball soup (74 kcal).

For an afternoon snack: no-bake orange cake with cottage cheese (291 kcal).

We take 0.4 kg of shortbread cookies, 0.2 kg of butter, 2 tbsp. spoons of gelatin and 3 tbsp. tablespoons of sugar, 3 medium oranges, 0.3 kg of 15% cottage cheese, 150 ml of fatty 20% cream, a piece of chocolate (for decoration). Pour gelatin into 0.2 liters of water, stir it periodically for an hour, achieving maximum dissolution. We heat, stirring constantly, the resulting substance on a small fire to about 80 degrees, filter through cheesecloth. We wait until the substance cools down. Grind the cookies to a powder state. We pour it into a special form, pour it with melted butter for a couple. Mix cream, cottage cheese, gelatin substance and sugar. Beat until a homogeneous creamy mass, until there are no lumps in the curd. Pour the crumbs poured into the mold with the resulting mixture. We clean the oranges, cut them into circles, put them in a cream. We put the resulting cake in the refrigerator for 6 hours, at least - for 4. We take it out, sprinkle with chocolate chips.

Dinner: Road to Heart meat with buckwheat porridge and coleslaw with apple 252kcal/115kcal/47kcal).

Comment 7

Sweet is delicious. And if it is sweet - cottage cheese and fruits, then it is not only tasty, but alsouseful, because it is vitamin C in its purest form.

Choice in everything

Creating diet recipes for weight loss on your own or using ready-made ones is the choice of each person. And it depends only on the availability of imagination, time and financial capabilities. The more delicious low-calorie dishes are, the more willingly you will exchange your usual diet for them. The more refined the recipes for a diet menu for weight loss, the more willingly you will follow the diet, and accordingly, the better results you will achieve.