Calorie content of ready-made meals for creating a diet. Delicious, healthy pp dinner: all the secrets and rules 300 calorie lunch recipes

Features of the dietary dinner

If we have already decided on the basic formula for preparing dinner, then the list of products is much wider than it might seem at first glance.

• Firstly, you can eat unsweetened fruit for dinner. Green apples and citrus fruits (oranges, grapefruit, tangerines) are allowed in small quantities.

• Berries. Fresh or frozen, in the form of smoothies without added sugar, as an ingredient for salads or as a separate dish. Berries are rich in vitamin C and are essential for the immune system.

• Cinnamon and spices speed up metabolism, so feel free to add them to salads, light soups, cottage cheese and even omelettes.

• Low-fat natural yogurt without sugar or kefir is an option for a light dinner if you don’t really want to eat, but your stomach is asking for it. Add cinnamon or some berries to the fermented milk dessert.

• Nuts can be added not only to salads, but also eaten separately; they contain a lot of protein, magnesium and other useful microelements, so you can eat just a few kernels and quickly feel full.

If a person is losing weight, then he needs to organize his diet so that the last meal is low-calorie and healthy.

Features of a proper dinner for those on a diet:

1. Eat protein foods that are quickly absorbed by the body and satisfy hunger. You can combine proteins with carbohydrates obtained from non-starchy vegetables. They contain fiber necessary for the proper functioning of the intestines.
2. Prepare non-hot dishes for your last meal.
3. Since dinner should be low-carb, avoid eating fruits and dried fruits. It is better to eat these foods in the first half of the day, as they keep the body in good shape, preventing it from adjusting to a night's rest.
4. You need to have dinner 3 hours before bedtime. Therefore, if a person goes to bed at midnight, he can eat after 6 pm.

Many people who are losing weight make a big mistake - refusing dinner, as a result of which metabolic functions are disrupted and malfunctions of the digestive system occur. To avoid such consequences, there must be a low-calorie dinner for weight loss, consisting of the right foods that will saturate with useful components, and at the same time not create a feeling of heaviness in the stomach.

A light dinner should include mainly protein foods, as well as fiber, which is present in vegetables. Protein can be taken from lean meat, eggs, and dairy products that do not cause bloating and other negative consequences. The portion for dinner should be minimal; you should not once again overload the body, disrupting all metabolic processes.

Dinner should be light. The dish you prepare for the evening should consist of 97-98% fiber and protein. The normal amount of calories for a diet dinner is 300-350. Fried and smoked foods should be excluded. Fiber will improve the digestion process, and proteins will strengthen muscle tissue. Having received a light diet dinner in the evening, the body will quickly cope with it and send a signal to the brain that the feeling of hunger has been satisfied.

The amount of food eaten at dinner should be moderate. The normal amount of food for a woman is 250 g, for a man - 350 g. Dinner should be eaten at an average speed, without being distracted by reading books or watching TV shows. When you eat, you must think about food, otherwise your body will need more food to receive a signal of fullness.

To stay within these limits, you must pay attention to the nutritional value of the products you use. Usually

On any factory packaging you will find a table with exact numbers.

Basic moments

It's not enough to cook a low-calorie dinner. You need to know a few important nuances so as not to spoil its usefulness. Therefore, before you start sampling recipes, make sure that you know all the secrets about it.

In what cases is it really needed?

If you are on a low calorie diet

To lose weight, people usually go on low-calorie diets to create an energy deficit and force the body to burn its own reserves. A daily limit of 1500, 1200, 1000, or even less kilocalories means that there won’t be many left for dinner. Therefore, you have to select the most dietary dishes with a minimum of calories and fat.

For gastrointestinal diseases

For some digestive diseases (gastritis, ulcers, colitis, enteritis, colic, etc.), experts do not advise overeating at night so that the stomach can rest from the stress of the day. Therefore, in therapeutic diets for this type of diagnosis, light, low-calorie dinners are recommended.

With proper nutrition

You will probably be surprised that you also need to prepare a low-calorie dinner if you eat properly. Want to make sure of this? Calculate how many kcal comes out if you don’t go on a diet and allow yourself to eat what you want (albeit without excesses).

Dinner for the average person:

• milk sausages - 2 pcs.;
• egg pasta - 100 g;
• ketchup - 10 g;
• mayonnaise “Provencal” - 10 g;
• rye bread - 2 pieces.

Only those who have dealt with a calorizer can imagine how much such a “light” dinner costs - 780 kcal! But someone adds mustard and salad.

If you take proper nutrition, then with 2000 daily kilocalories, the evening meal should be only 400 kcal. So it can rightfully be called low-calorie compared to our non-ideal one.

What should he be like?

• Low-calorie (do not exceed 20-25% of the daily calorie intake);
• filling (to stop hunger before bedtime);
• tasty (so as not to feel deprived);
• light (so as not to overload the gastrointestinal tract and give it a rest at night);
• predominantly protein.

How to calculate calories

1. Using your individual data, calculate the daily caloric intake you need using one of the formulas.
2. Create a meal schedule. If you eat 3 times a day, calculate 25% of your daily calories. If 5 times - 20%.
3. If you also have a small snack before bed (an apple or kefir), its calorie content is also included in the dinner.

Nutritionists call a dinner low-calorie if it contains less than 400 kcal. The lower limit is determined by everyone based on their own individual needs. If, according to your calculations, the value turned out to be greater than what you need, you can bring it to your ideal. But at the same time, be prepared that your total daily caloric intake will automatically decrease. Then you will either have to get it somewhere else (at breakfast or lunch), but then an imbalance may be discovered, or you will have to lose weight intensively, which can also negatively affect your health.

If you can’t calculate the frames yourself, contact a professional. A nutritionist will help in this matter, and subsequently you will be able to use his recommendations, selecting recipes for the desired indicators.

What to include

The diet dinner should include the lowest calorie foods:

• dairy products with minimal fat content (low-fat cottage cheese and kefir are ideal);
• fresh vegetables that do not cause fermentation and heaviness in the stomach;
• greenery;
• lean fish;
• turkey or chicken breast;
• spices with a calming effect: ginger, fennel, mint, oregano, turmeric;
• if cereals, then be sure to be whole grains and preferably sprouted;
• seafood;
• soy products;
• apples;
• eggs;
• for dressings and sauces - vinegar, lemon juice, olive oil (extra virgin is required).

To clarify the calorie content of each product, you can use special tables. As for the number of dishes, nutritionists do not recommend including more than 2 meals in the evening meal, and ideally leaving only one at all. It is better to increase the portion of salad, but do not mix it in your stomach with omelette or buckwheat. And in terms of preparation it will be easier.

Dinner light: ten delicious dietary recipes

What to eat for dinner to lose weight? Next, we’ll look at recipes for dishes that are extremely easy to prepare and yet have excellent taste.

Vegetable puree soup

Chicken salad with tangerines and herbs

This salad is quick and easy to prepare.

You will need:

• 400 g chicken fillet;
• 2 tangerines;
• a bunch of lettuce;
• 1 teaspoon each of mustard, sauce, vegetable oil;
• some Chinese cabbage.

Chicken fillet should be boiled or steamed without adding oil. When ready, place on dishes to cool.

Chop the Chinese cabbage and pour into a salad container. Cut the finished chicken fillet into cubes and also place in a salad bowl. Next, take the tangerine into slices. Finely tear the salad with your hands. Pour everything into a salad container. Add mustard, sauce, oil and mix thoroughly. What else can you cook for dinner that is low in calories?

Sea salad

For one serving you will need:

• 0.5 cans of seaweed;
• 100 g shrimp;
• 200 g cherry tomatoes;
• 1 teaspoon each of soy sauce, sesame oil;

You need to chop the seaweed as finely as possible. Peel and chop the shrimp. Cut the tomatoes into halves. Place everything in a salad bowl, add sauce, oil and mix thoroughly.

To make it easier for you to navigate what dishes can be prepared from the above products, we offer you simple recipes for tasty and nutritious dishes. From these and others like them you can create a good menu for every day. With its help, you will lose weight with almost no effort.

Broccoli salad

To prepare it, prepare the following ingredients:

• Fresh or frozen broccoli – 300 g;
• Sweet bell pepper – one piece;
• Fresh tomato – 2 pcs.;
• Olive oil or any vegetable oil;
• Sesame;
• Soy sauce (to taste).

Before preparing the salad, separate the broccoli into florets. Boil 1.5 liters of water in a small saucepan and add a little salt. Place the broccoli florets there and boil for literally 2-3 minutes. Drain the inflorescences in a colander. Now simmer the bell pepper cut into thin strips in heated vegetable oil for several minutes.

To prepare it, buy fish with or without head. Rinse it with running cold water. Rip open the belly and remove the entrails from the fish. Rinse the mackerel again.

Now prepare fresh carrots, tomato and lemon. Wash all vegetables and fruits. Peel the carrots and cut into strips or slices. Tomatoes are cut into circles. Lemon - exactly the same.

Unroll a piece of foil on the table. Place the chopped vegetables on it in the center. Place the mackerel on this pillow. Place lemon slices in her belly. There is no need to salt the fish.

Wrap the foil and place the mackerel in the oven for 40 minutes at 180 degrees.

Interesting: Chicken breast diet

Syrniki

To prepare them you will need:

• Homemade low-fat cottage cheese – 0.5 kg;
• Yolks of two chicken eggs;
• Sugar – 2 tbsp. l.;
• Flour – 2 tbsp. l.;
• Raisins or candied fruits.

In a deep bowl, grind the cottage cheese until smooth. Mix the yolks of chicken eggs into it. Mix everything thoroughly. Add sugar and flour here. You have obtained a homogeneous curd mass. You can add a handful of raisins, some candied fruits or dried fruits, pre-chopped.

Form cheesecakes from small curd balls, roll them in flour and fry on both sides in heated vegetable oil.

The grill can be replaced with a regular frying pan. To prepare the dish, prepare:

• Chicken fillet – 1 piece;
• Zucchini – 1 piece;
• Eggplant – 1 piece;
• Champignons – 100 g;
• Vegetable oil;
• A sprig of rosemary;
• Garlic.

The dish is prepared very simply. Grill the chicken fillet on both sides. Then bring it to readiness for 10 minutes in the oven. In the meantime, it’s worth frying slices of zucchini, eggplant and champignons on the grill here.

Sauté a clove of garlic and a sprig of rosemary in a little olive oil for flavor.

Place meat and vegetables on a plate. Sprinkle with aromatic garlic-rosemary oil.

You shouldn’t give up dinner, but it should always be light, nutritious and tasty. Easy dinner recipes for weight loss allow you to experiment as much as possible with cooking, using the safest for your figure, low-calorie and delicious foods. Each recipe requires a minimum amount of time and ingredients, so it can be prepared even just before dinner.

Fish and seafood

For dinner for weight loss, you can cook fish or seafood with vegetables, which can really saturate the body with useful components, minerals, and calcium. There are many recipes for cooking fish, combining it with one or another side dish. Let's look at the most popular of them.

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There are a wide variety of protein recipes that can be prepared quickly.

Lean white meat salad with green vegetables (zucchini, lettuce, cucumber, herbs, olive oil and lemon juice).

• Low-fat fish (chum salmon) salad of tomatoes, basil with olive oil.

• Seafood salad (octopus, squid, mussels) greens.

• Boiled shrimp with lemon juice and olive oil.

• Cottage cheese green apples and cinnamon.

• Whole avocado steamed salmon.

• A glass of kefir, baked vegetables (red pepper, pumpkin, zucchini).

• Fish broth boiled broccoli.

• Boiled celery puree, white cabbage and carrot salad.

• Steamed chicken breast, bok choy and bean salad.

• Protein omelet with avocado and tomatoes.

• Sugar-free cottage cheese casserole with oatmeal, half an avocado.

• Fresh vegetable salad, a handful of almonds with the addition of flaxseed oil.

Giving dinner to your enemy in order to lose weight is not a good idea. In the evening, the body must be pleased with tasty, healthy, but not too heavy food. Today we invite you to discuss recipes for a light diet dinner.

Steamed chicken breast with mushrooms

Necessary:

• 150 g champignons;
• 100 g chicken;
• bulb;
• low-fat sour cream and yogurt;
• greenery.

Cut the onion and mushrooms into cubes and lightly fry in vegetable oil. Wash the breast, dry with a towel and place in foil. Add onions and mushrooms to it, wrap and steam in a slow cooker or double boiler. Can be cooked in the oven. Pour a mixture of sour cream and yogurt over the finished breast. Sprinkle with herbs. Bon appetit!

What should your post-workout dinner be like?

Dinner on a diet after physical activity should also be predominantly protein, combined with vegetables. You can give preference to boiled chicken breast or baked fish with vegetables. In some cases, even after a workout, you can have a snack with cottage cheese and fruit, fill the protein window, saturate the body, without creating any disturbances in the digestion process.

To prepare dietary dinners at home, you need to know about the presence of healthy ingredients necessary for the body. In the table we present those foods that can be consumed on a diet that really contribute to rapid weight loss and getting into optimal shape.

In the evening, you need to focus mainly on these foods, which will really allow you to get enough and will not create a feeling of heaviness.

Controversial issues

Some people who are losing weight may hear that eating meat in the evening is prohibited, and in general it is worth reducing its consumption during the day. In fact, one can argue with this statement. Lean meat is a protein that is necessary for building muscle mass and suppressing fat mass. The body spends a lot of energy on processing protein foods, which is why if you choose meat for dinner, the processes of processing and breaking down fats will not stop even at night. Those who are losing weight will sleep and lose weight.

Dinner must have certain characteristics so that everything eaten is beneficial and does not end up overnight in deposits on the sides and stomach.

1. Light so that the food has time to digest before bed and does not cause a feeling of heaviness and fermentation.
2. Useful for the body to consume vitamins and other bioactive substances rather than storing reserves in the form of fats.
3. Low in calories to promote weight loss.
4. Small in volume.
5. Complete and balanced: must contain all the necessary nutrients, the approximate ratio of BJU is 40/20/40.
6. Protein and low-fat, based on the previous parameter.
7. Nutritious so that you won’t want to eat anymore before bed.
8. Early: no later than 19.00.

These characteristics are suitable for dinner both as part of weight loss and while observing the principles of proper nutrition.

Vegetables for meat

We say “vegetables,” but we mean everything that grows in the garden. Including greens, and especially lettuce. In terms of fiber content, only cabbage can compare with it, but this is a product prone to fermentation, and a salad eaten at night will never give you such a surprise. You won't wake up with your own stomach grumbling.

Lettuce is grown everywhere today, in a wide variety of varieties. This is a healthy watercress salad - a real vitamin bomb, and a classic lettuce salad, on a leaf of which you can put a portion of fish, a newfangled arugula salad, which goes well with any vegetables, and iceberg lettuce, which is particularly juicy and crunchy.

All this can be complemented with any meat dishes. Quickly break off and wash the leaf and decorate the side dish with it.

Don't forget salad in its classic sense. It can be prepared in a hurry by simply chopping and mixing a couple of medium-sized vegetables. Do not prepare salad for future use and do not store it in the refrigerator. It loses its properties during storage.

And, most importantly, it won’t be as tasty. Plus, you can alternate recipes so that your table is different every day. Don't forget to dress your salads with a spoonful of olive oil. It is needed for better absorption of fat-soluble vitamins contained in vegetables.

And of course, serve not pasta as a side dish for meat for dinner, but dishes made from boiled, stewed and fried vegetables. This is the best side dish for weight loss. It's also not difficult to whip up.

What is your healthy dinner for weight loss?

Before we plunge into the world of dinner recipes for weight loss, let's discuss what a proper evening meal should be. In total, there are 7 main points that must be taken into account if you are planning to lose weight:

1. Dinner time. There are no universal numbers - for each of us this time is selected individually, since it completely depends on the specific daily routine. The main condition is that the last “reinforcement” should be no later than three, or better yet, four hours before going to bed. Simply put, if you go to bed at 12 at night, the “not a crumb after six” rule does not apply to you - feel free to have dinner at 8-9 in the evening and don’t worry about your figure.
2. Physical activity after meals. Even the most healthy dinner for weight loss can be left behind if you lie down on the sofa with a book after it. This doesn't mean you need to run a marathon after your meal - take a walk before bed, play with the kids, do household chores. A little physical activity after a meal is the key to proper absorption and digestion of food.
3. Forbidden foods. Forget about “grandmother’s” dinners - fried potatoes and meat, pasta, cereals, store-bought sauces, bread, and various sweets. The list of what is best to eat for dinner when losing weight does not include simple carbohydrates and starch.
4. Serving size. Dinner for weight loss with proper nutrition should be light, so you will have to forget about large portions. Place two palms together - this will be your standard portion for dinner. It turns out approximately 250 grams for girls and 350 for men. Moreover, of this seemingly large volume, protein takes up only a third, and two thirds are allocated to vegetables or herbs.
5. Calorie content. For dinner, you should eat a maximum of 20-25 percent of your daily calories. That is, up to approximately 400 kcal, if you need to maintain your weight at the same level. For those who want to lose extra centimeters on their sides and are looking for a low-calorie dinner for weight loss, the numbers are different - approximately 300-350 kcal.
6. Individual characteristics. Take them into account - almost all of us have a product that is poorly digestible. For example, even if you really like beans or peas, but you feel that they are poorly digested in your body, you should not have dinner with them. The list of foods that are easily digestible includes chicken eggs, low-fat cottage cheese, citrus fruits and non-starchy vegetables. To increase the speed of digestion, the product should be stewed, boiled or pureed.
7. Correct behavior. We can tell you for a long time what you need to eat for dinner to lose weight, but HOW you eat it is no less important. Forget about dinners at the computer, in front of the TV or with a book in your hands. Chew your food properly - this way it will be better absorbed. It is recommended to drink a glass of plain water 20 minutes before a meal. You should not drink coffee an hour before dinner and an hour after - the drink affects the adrenal glands, which slows down the process of digesting food.

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Many people who want to lose weight make the grave mistake of skipping dinner. A normal metabolic rate is ensured by the regular intake of calories and nutrients into the body. Skipping meals will make you feel hungry and slow your metabolism. Because of this, it will not be possible to lose weight without damaging your health.

A healthy dinner contains a minimum of calories, but at the same time it contains a large number of macro-, microelements and vitamins. Eating foods that are easy to digest will also help avoid feelings of hunger before bed and maintain a normal metabolic rate.

Regardless of what dishes you choose, dinner should not be late. It is optimal to have dinner at least 3 hours before bedtime.

Baked salmon with bean salad

©Food for life

Ingredients:

• salmon – 500 g.
• lemon – ½

For the salad:

• bell pepper – 2 pcs.
• beans - a handful
• onion – 1 pc.
• salad
• parsley
• olive oil
• salt pepper
• garlic

How to cook?

1. Cut the salmon and put it in the oven to bake for 15-20 minutes at 180 degrees.
2. Boil the beans. Then chop the pepper, parsley, lettuce and onion. Mix all the ingredients and season them with a sauce of chopped garlic, olive oil and spices.
3. Place your proper dinner on a plate: baked salmon and salad. Sprinkle fish with lemon juice.

Cutlets in Bordeaux

Vegetable cutlets are an excellent dinner when on a diet. The recipe for beet cutlets confirms this. Sauté an onion with 2 cloves of garlic in oil, add 3 boiled grated beets to them. Add herbs to taste, sprinkle with 3 tbsp. l. semolina, mix and wait 10-15 minutes for it to soak. Then we form cutlets, roll them in semolina and simmer under the lid for 6 minutes on each side. Beetroot cutlets for dinner - tasty and healthy. For piquancy, you can add raisins or other dried fruits to these cutlets.

Breast with vegetables and herbs

©pp_yulia56

Ingredients:

• chicken breast – 100-150 g
• tomatoes – 2 pcs.
• natural yogurt
• lettuce leaves
• dry garlic
• basil
• salt pepper

How to cook?

1. Cut the chicken breast into slices and fry it in a frying pan without oil until golden brown.
2. Place lettuce leaves on a plate and top with cooked chicken and tomato slices.
3. Salt and pepper your proper dinner, seasoning it with natural yogurt with chopped garlic and basil. Finally, sprinkle the dish with lemon juice.

Is it possible not to have dinner?

It is useful for people to eat small and regular meals to lose weight. Eating small portions of low-calorie foods satisfies hunger and maintains a normal metabolic rate.

If a person refuses dinner, this will lead to the following consequences:

1. Peptic ulcer of the gastrointestinal tract.
2. A deficiency of nutrients, which will lead to uncontrolled overeating and excess weight gain.
3. Restless sleep, irritability due to feeling hungry.

Therefore, dinner should be included in the diet.

Salad with chicken, eggs and vegetables

©hudejkaa

Ingredients:

• chicken fillet – 100 g
• Cherry tomatoes – 2 pcs.
• quail eggs – 4 pcs.
• avocado
• iceberg lettuce"
• spinach
• green olives

For the sauce:

• olive oil
• lemon juice
• salt
• pepper

How to cook?

1. Boil chicken fillet and eggs and cut into slices.
2. Meanwhile, chop the tomatoes, a quarter of the avocado, Iceberg lettuce, spinach, and green olives.
3. Prepare a sauce with olive oil, lemon juice and seasonings.
4. Place your dinner on a plate and top with sauce!

What foods are best not to eat in the evening?

At the end of the day, your metabolism is slow, so eating fatty and high-calorie foods can cause you to gain extra pounds. Therefore, for dinner you can eat dishes that are easily digestible, satisfy hunger and contain a limited amount of calories.

An overly rich dinner, organized shortly before bedtime, brings enormous harm to health:

• eating food leads to an increase in blood glucose levels, which provokes a strong load on the endocrine system;
• increased production of bile with slow metabolism provokes the formation of stones in the gall bladder;
• an overfilled stomach puts pressure on neighboring organs, which negatively affects their functioning;
• Abdominal discomfort can cause insomnia.

In the evening, metabolism slows down significantly, so it is important to avoid high-calorie foods that digest slowly and cause stomach discomfort.

Foods that should not be consumed in the evening before bed:

1. White bread, buns, baked goods - premium flour, which is part of these bakery products, has a high glycemic index. Therefore, within an hour after eating these products, you feel strong hunger, which provokes overeating at night.
2. Red meat - the product contains a large amount of tyrosine, the consumption of which increases the level of adrenaline in the blood. It stimulates the nervous system before bedtime. Red meat also takes a long time to digest, causing a feeling of heaviness in the stomach.
3. Smoked meats contain a lot of salt and fat, causing swelling, dry mouth and excess weight gain.
4. Rice is a grain rich in starch and fast carbohydrates, so a dietary dinner for both men and women should not include rice.
5. Chocolate is a product rich in caffeine, sugar, and fast carbohydrates. It can be included in the daily diet in minimal quantities, but it is not advisable to consume chocolate in the evening, as it excites the nervous system and quickly turns into subcutaneous fat.
6. Sweet fruits contain simple carbohydrates and sugar, so when metabolism slows down in the evening, they lose their benefits, slowing down the weight loss process.
7. Horseradish, mustard, all kinds of spices put a heavy load on the gastrointestinal tract, which functions slowly at the end of the day.
8. Fast food should not be present at all in the diet of a person losing weight.

Tilapia fillet with vegetables

©remi_blog Ingredients:

• tilapia fillet – 150 g
• cucumbers – 170 g
• lemon juice
• salt
• pepper

How to cook?

1. Cook the tilapia fillets in a non-stick frying pan until fully cooked, seasoning with salt and pepper to taste.
2. Wash and cut the cucumbers into rings.
3. Place the fish fillet on a plate along with the vegetables, sprinkle with lemon juice, and your proper dinner is ready.

By saving these recipes, you will always know how and what to prepare the right dinner without spending a lot of time and effort. And then there will always be delicious, proper, easy-to-prepare dishes on your table!

Author: Tatyana Krysyuk

Is eating late in the evening dangerous?

The top tasty and easy dietary dishes include the following items:

• Chicken breast with a side dish of fresh salad or natural yogurt.
• Low-fat cottage cheese with a fat content of up to 5% alone or with the addition of vegetables/unsweetened fruits/nuts/greens.
• Vegetable or fish broths without oil.
• Baked vegetables (peppers, pumpkin, zucchini, tomatoes).
• Eggs (white omelet with vegetables, soft-boiled egg, poached egg with half an avocado).

Dairy products are digested quite quickly, so it is recommended to eat cottage cheese and yogurt for dinner. Vegetables without high-calorie dressings and sauces such as mayonnaise and unsweetened fruits are also useful. You can eat protein foods - soft-boiled eggs, low-fat cheese or cottage cheese, lean meat - boiled beef, chicken.

Replacing harmful things with useful ones

It is good (in the absence of contraindications) to season dishes in moderation with hot spices: coriander, ginger, pepper, which activate metabolic processes, help burn fat and eliminate cholesterol.

It is not recommended to eat foods in the evening that take a long time to digest (see table), high-calorie foods such as fried potatoes and meat, salads seasoned with mayonnaise, legumes, pastries, desserts with cream, and sweet drinks. In other words, fats and “fast carbohydrates” are contraindicated. However, for those who watch their figure, these products are included in the “black list” even during the day.

The table will help you navigate when choosing foods for a diet dinner. It indicates the time required for the body to digest certain foods.

Broccoli salad

Recipes for a quick and tasty diet dinner include low-calorie foods that are easy to digest.

What to eat for dinner when eating properly for weight loss:

1. Chicken breast is a product rich in proteins and contains a minimum of fat. It must be on the menu of a person who organizes strength training for himself. Eating meat helps strengthen muscles.
2. Soup is a dish cooked in vegetable broth that is quickly absorbed by the body and satisfies hunger. Contains a minimum of calories, so it is considered an ideal option for dinner.
3. Chicken broth - this dish satisfies hunger and normalizes stomach function. Dietary chicken broth is also useful for those who are losing weight through diet and sports training.
4. Cottage cheese is a source of calcium and protein, one of the main products of a low-carbohydrate diet. You can choose what to eat cottage cheese with. Fillers can make a dairy product more tasty and healthy. Low-fat or moderately fat (up to 5%) cottage cheese with vegetables or unsweetened fruits is rich in vitamins, macro- and microelements and proteins.
5. Porridge – oatmeal and buckwheat are good side dish options for the evening. They have a low glycemic index, so they do not lead to sharp fluctuations in blood glucose levels. As for rice, it is not advisable to eat it for dinner.
6. Fish - low-fat fillet, steamed or according to a dietary recipe in a slow cooker, contains proteins and a complex of vitamins, micro- and macroelements. Fish is quickly absorbed by the body.
7. Boiled eggs or baked omelettes are rich in protein, easily digested by the body, and do not cause gastrointestinal disorders. It is recommended to eat only proteins for dinner.
8. Apples - it is better to choose unsweetened fruit varieties. To ensure that the apple is quickly digested, it is recommended to bake it.
9. Mild cheese is a complete source of protein. It can be consumed as an independent product, or added to a variety of dishes.
10. Vegetables - choose greens, lettuce, cucumbers, tomatoes, bell peppers. A simple and healthy salad without mayonnaise, prepared from these ingredients, contains few calories, but at the same time is a source of a complex of vitamins, macro- and microelements and fiber. The fruits can also be baked in the oven. Steam cutlets from vegetables, such as cabbage and zucchini. A cabbage or zucchini dish is hearty, but at the same time low in calories.

Drinks allowed include weak tea, natural vegetable juice, kefir, yogurt, and still water.

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ABC diet for weight loss for 30 and 50 days

An effective weight loss system was developed at the American sports training camp Ana Boot Camp. There, people lost weight according to a program that consisted of grueling workouts and a special nutrition system. The ABC diet is very strict. Her average daily caloric intake is only 500 kcal. In less than 2 months of losing weight, you can lose up to 30 kg of weight.

The ABC Diet

A strict diet does not provide recommendations for creating a menu. The main thing is not to exceed the permissible daily caloric intake limits. It is 500 kcal, on some days it reaches 800 kcal. The ABC calorie plan is different every day.

The duration of the diet depends on its type. Classic and Superlight last 50 days, Light – 30, Svetofor – has no time limits.

The ABC Diet encourages daily consumption of low-energy foods and controlled calories.

When you change your diet, your metabolism slows down. When there is a deficiency of nutrients, the body begins to work in a safe mode in order to save its own energy reserves. This leads to inhibition of the fat burning process.

If you eat small portions and change daily caloric intake daily, the body finds itself in stressful conditions, does not have time to adapt to frequent changes in caloric intake and continues to break down fat deposits as before.

Basic rules of the ABC diet:

1. Divide the total daily amount of food into equal portions. You can eat 5 times a day or organize 3 meals a day with 2 snacks.
2. Make up most of your diet from complex carbohydrates, protein foods, vegetables, and fruits.
3. Steam, stew, boil, bake food.
4. Completely avoid foods with preservatives, flavorings, and dyes. Eliminate fast carbohydrates from your diet and limit your fat intake.
5. Drink 1.5–2 liters of purified water without gas every day.
6. Have dinner before 6 p.m. If you don’t have time in time, eat low-fat cottage cheese, fruit (except grapes, bananas) or yogurt, but no later than 22:00. The maximum calorie content of a late dinner is no more than 150 kcal.
7. Take multivitamins and mineral complexes.

If you fail, do a fasting day and continue losing weight.

After the diet, make sure that your daily caloric intake does not exceed 1000 kcal.

Eat this way for about a month. Then increase your energy intake by 100 calories each week. When weight starts to gain, stop increasing your caloric intake.

List of prohibited products

You can't eat high-calorie foods on the ABC diet. The following are prohibited:

• fast food, snacks, semi-finished products;
• dumplings;
• baked goods;
• wheat flour bread;
• ice cream;
• mayonnaise and other high-calorie sauces;
• fatty meats, lard, ham, offal;
• sausages;
• bird – goose, duck;
• alcohol.

ABC Diet Options

Types of weight loss regimens, their pros and cons:

1. Classic diet . Its result will be a weight loss of 25–30 kilograms, a reduction in the volume of the stomach, and cleansing of the intestines from waste and toxins. This is an extreme diet - long-term, unbalanced, has many side effects, including loss of consciousness, is accompanied by a feeling of hunger, requires keeping a food diary and counting calories.
2. ABC-Light. Helps you lose 15 kg in just a month and is easier to tolerate. She has a small daily calorie intake and many side effects, including vitamin deficiency and gastrointestinal diseases. It requires keeping a food diary and counting calories; those losing weight experience a constant feeling of hunger.
3. Superlight. Has an increased daily calorie content (1200 kcal). The diet is nutritious and causes minimal harm to health. Moreover, it is long-term (50 days), requires monitoring the energy value of foods and keeping a food diary, and “promises” a slight weight loss (5–10 kg).
4. Traffic light . It has no restrictions on daily caloric intake and does not require eating according to a schedule or a specific menu. The diet is safe for health; those losing weight do not feel hungry. It allows you to reduce weight by 5–7 kilograms per month.

For those who find it difficult to adhere to dietary restrictions, it is better to choose Svetofor. If you are very obese, have high endurance and have no health problems, opt for the classic, Light or Superlight diet.

Classic ABC diet for 50 days

There is no recommended meal plan for this method of losing weight. It is necessary to exclude prohibited foods from the diet and not exceed daily caloric intake. A feature of the classic ABC diet is 6 days of fasting. Recommendations for creating a menu:

1. Avoid sweet fruits, animal fats, and refined oils.
2. Eat only slow carbohydrates: brown rice, bran, buckwheat, oatmeal, fresh vegetables.
3. Add vegetable oil in minimal quantities and only on high-calorie days.
4. Include low-fat protein products in your menu: cottage cheese, cheese, egg whites, chicken, turkey fillet, fish, seafood.
5. Steam, boil, stew or bake food.
6. Avoid fast carbohydrates and fast food.
7. Don't forget about hydrobalance - drink 1.5–2 liters of liquid per day.

Divide your daily diet into 5 equal parts or supplement your 3 meals a day with snacks. Every decade, measure your body parameters and record the indicators. Make your meal plan based on the caloric content table. What can you eat for 500 kcal :

• in the morning: 1 soft-boiled egg, 20 g of bran loaf, unsweetened tea;
• for lunch: lean beef cutlet, 100 g buckwheat porridge, 1 fresh cucumber, 1 tbsp. orange juice;
• for an afternoon snack: 150 g of strawberries, green tea without sugar;
• in the evening: 1 baked apple, 100 g of cottage cheese with a minimum percentage of fat content and 1 tsp. honey

Sample menu for 400 calories per day:

• in the morning: 150 g of oatmeal in water, unsweetened apple;
• for lunch: puree soup from 100 g of potatoes, 150 g of boiled Brussels sprouts, 50 g of boiled chicken fillet;
• evening: 100 g of baked cod with a slice of lemon.

200 Calorie ABC Daily Diet:

• in the morning: 1 slice of bran loaf, 1 cup of unsweetened coffee drink;
• for lunch: 1 large unsweetened apple, 1 tbsp. water;
• in the evening: 150 g of boiled carrots, 1 cup of unsweetened tea.

Daily calorie content by diet day

A long-term method of losing weight requires calculating the energy value of foods. Table of daily calorie content of the classic version of the ABC diet:

Light version for 30 days

The ABC-Light diet lasts less than the classic diet and promises a “plumb line” of 8–15 kg. The calorie content of her diet is higher, but this is not enough to cover the energy costs of the human body, even with a sedentary lifestyle. The lighter version of the ABC diet is not safe for health, it can cause hungry fainting. While losing weight, it is not recommended to overload yourself with physical and mental work.

The rules of nutrition and menu planning are the same as those of the classic version of the diet. ABC Light calorie plan for the month:

• days 1, 3, 8, 10, 15, 17, 22, 29 – 400 kilocalories;
• 2, 9, 16, 23 – 300;
• 4, 11, 19, 25 – 500;
• 5, 12, 18, 24, 26 – 450;
• 6, 7, 13, 20, 27 – 650;
• 14, 21, 28 – 700;
• 30 – fasting.

What can you eat for 300 calories?

If it’s difficult to create a meal plan for ABC on your own, eat according to a ready-made menu for the first time. What can you eat for 300 kcal:

1. In the morning: 230 g of omelet, for lunch – 80 g of eggplant baked with tofu, in the evening – 260 g of cauliflower baked with egg.
2. For breakfast: 1 medium-sized apple, coffee without sugar, for lunch - 200 g of boiled broccoli, fresh vegetable salad with 1 tsp. sour cream, in the evening - 100 g of baked tuna with herbs and onions.
3. In the morning: a soft-boiled egg, a small sour apple, for lunch – 100 g of steamed chicken breast, in the evening – 100 g of sauerkraut.

Superlight ABC for 50 days

The Superlight diet is the most satisfying version of ABC. The maximum daily calorie intake is 1200 kcal. This method is less harsh and tough; there is not a single hungry day in it. While losing weight, your weight will decrease by 5–10 kg. Every decade you need to measure your figure and record your weight loss results. Daily caloric intake by day:

1. 1, 5, 9, 14, 20, 26, 35, 42, 44, 46, 48, 50 days – 1000 kcal;
2. 2, 4, 15 – 400;
3. 3, 16, 18, 22, 33, 37 – 900;
4. 6, 19, 36 – 600;
5. 7, 12, 28, 30, 40 – 950;
6. 8, 17 – 450;
7. 10, 13, 21, 25, 29, 34, 38, 43 – 500;
8. 11, 32, 39 – 350;
9. 31, 41, 47 – 750;
10. 7, 27, 45 – 550;
11. 24 – 800;
12. 49 – 850;
13. 23 – 1200.

Diet for 1000 calories per day

To create a menu, choose foods with a low glycemic index: unprocessed cereals, non-starchy vegetables, lean meats, fish, dairy products, fruits. What can you eat for 1000 kcal:

• breakfast: 40 g of whole grain bread, 30 g of Rossiysky cheese, a cup of coffee drink or green tea without sugar;
• snack: 150 g of fruit (except bananas), 200 ml of green tea;
• lunch: 200 g of stewed vegetables, 1 boiled chicken egg;
• snack: 30 g dried fruits, 200 ml green tea;
• dinner: 200 g vegetable salad, 160 g boiled lean meat.

Gentle diet Traffic light

The Svetofor weight loss method differs from other ABC diet options. There is no need to count calories here. The diet is based on the principles of proper nutrition. A balanced diet helps reduce bad cholesterol and the risk of diabetes. Excess weight is lost by eating foods with low energy value.

You can lose weight using this method for an unlimited amount of time. In 3–4 weeks the weight will be 5–7 kg. According to the Traffic Light rules, all products are divided into 3 color groups: red, yellow and green. It is strictly forbidden to consume food from block 1, and food from block 2 - once a day. Products from list 3 are eaten in unlimited quantities. Diet rules:

• Eat in small portions, fractionally, at least 5-6 times a day.
• Eat food raw, baked, boiled or steamed.
• Eat no more than 1-2 dishes at one meal.
• Do not combine meat and fish products.
• Combine hearty foods with light ones (for example, meat with vegetables).
• Drink 1.5–2 liters of liquid per day: still water, freshly squeezed juices, green tea (without sugar).

Sample menu based on color blocks

The red list includes high-calorie foods with minimal nutrients. Completely exclude from your diet:

• fast food, snacks, semi-finished products;
• fatty meats, lard;
• butter;
• ice cream, cakes, pastries;
• mayonnaise, other fatty sauces;
• sweet sparkling water;
• alcohol;
• milk;
• White bread;
• sugar, sweets;
• fried foods.

Food from the yellow block should not be consumed after 18 hours. Include only 1 product from this list in your diet every day:

• sausage, cheese;
• cottage cheese;
• lean types of meat;
• dried fruits;
• pasta from durum wheat;
• pickles;
• ketchup;
• porridge cooked in water (all except semolina);
• bran bread;
• starchy vegetables;
• chocolate (black bitter);
• coffee.

The green list diet consists of low-calorie foods with a lot of nutrients. You can eat them in any quantity, even before bed. The green block includes:

• seafood;
• buckwheat cooked in water;
• green apples, citruses;
• fresh cucumbers, carrots, white cabbage;
• lettuce leaves;
• low-fat natural yogurt without additives;
• olive oil;
• eggs (no more than 2 pieces per day);
• mushrooms;
• steamed white fish;
• bread (whole grain).

The benefits and harms of the ABC diet

High efficiency is not the only advantage of such a weight loss diet. Other positive aspects of the ABC diet:

• the volume of the stomach decreases;
• the body gets used to small portions;
• the level of harmful cholesterol in the blood decreases;
• If you follow the diet correctly, the results will last for a long time.

ABC has many more negative qualities. Lack of nutrients and energy deficiency lead to health problems:

• vitamin deficiency;
• brittle nails, hair loss, stretch marks on the skin;
• reduction in muscle mass;
• weaknesses;
• menstrual irregularities in women;
• disruption of the digestive system, kidneys, liver;
• dizziness, fainting;
• sleep disorders;
• constipation;
• depression, bad mood, panic attacks;
• blurred vision;
• exhaustion of the body, anorexia.

Contraindications

The ABC diet is not recommended:

• pregnant and lactating women;
• teenagers, elderly people;
• with increased mental and physical activity;
• in the postoperative period;
• people with chronic diseases of internal organs;
• for work that requires increased concentration.

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Fruits in zero gravity

Do you like cottage cheese? Then prepare a tender casserole with fruit. Using a mixer, beat 250 g of low-fat cottage cheese with 2 egg whites and 2 tbsp. l. powdered sugar. Cut pineapple, orange and mango into cubes. You can take any fruits and berries that you have on hand, raisins or other dried fruits. Mix them with the curd mass, put them in a heat-resistant form and place them in the oven preheated to 180°C for 20 minutes. This delicacy for dinner will definitely please both you and your loved ones.

Sample menus and recipes

There are many options for dietary dinner. For example:

• eggs marinated with beets;
• chicken fillet with honey;
• pumpkin casserole;
• vegetable stew;
• dessert popcorn.

You can also cook:

• dietary zucchini pancakes;
• simple dietary omelette;
• Greek salad;
• Greek Spanakorizo ​​(rice with spinach);
• vegetable stew with jacket potatoes;
• seafood with bell pepper;
• dietary cottage cheese pancakes;
• chia seed casserole;
• fruit salad with yogurt;
• pumpkin pie;

Eggs marinated with beets

Ingredients :

• eggs (hard-boiled) - 4 pcs.;
• beets (large size) - 1 pc.;
• wine vinegar - ½ tbsp.;
• sugar - 2 tbsp. l.;
• sea ​​salt - 1 tbsp. l.

Preparation:

1. Mix vinegar, sugar, salt and 2.5 tbsp in a large saucepan. water. Bring to a boil, stirring.
2. Add the beets cut into small cubes and cook over medium heat until they become soft (25-30 minutes). Let the brine cool, pour it into a jar (which can be closed with a lid), immerse the eggs in it and put it in the refrigerator.
3. In 2-3 hours everything is ready! This low-calorie egg dish will not only satisfy your evening hunger, but will also not burden your body with work before bed.

Chicken fillet with honey

This chicken dish will take you no more than 40 minutes to prepare.

Ingredients (volume is selected according to the number of servings):

• chicken fillet;
• seasonings to taste;

How to cook :

1. Salt and pepper the chicken fillet.
2. Coat a baking sheet with olive oil, place the fillet and bake for 10-15 minutes. in an oven at a temperature of 180-200 °C.
3. Then brush the pieces of meat with honey and leave to simmer for 10-15 minutes. A delicious end to your healthy dinner is ready!

Pumpkin casserole

Low-fat fresh cottage cheese has long been considered a low-calorie product. Therefore, all nutritionists in the world advise including dietary cottage cheese dishes in your daily menu. For example, in the form of pumpkin casserole. This is a kind of curd dessert that promotes rapid weight loss.

We will need:

• low-fat cottage cheese - 100 g;
• egg - 2 pcs.;
• pumpkin - 100 g;
• dried apricots - 50 g.

Preparation:

1. Grind the pumpkin on a fine grater, and cut the dried apricots into very small pieces (the smaller, the juicier the casserole will be).
2. Mix pumpkin, dried apricots, cottage cheese and eggs and place in a mold.
3. Bake in the oven for 30 minutes.

This light dinner will be the perfect end to the day.

Dietary vegetable stew

Ingredients :

• zucchini - 1 pc. (you can use zucchini);
• onions - 2 heads;
• cabbage - ¼ head. (you can use cauliflower or broccoli);
• eggplant (small) - 2 pcs.;
• tomato (medium) - 3 pcs.;
• garlic - 4 teeth;
• basil - to taste.

How to cook :

1. Cut the onion into medium pieces and place in a frying pan heated over medium heat (with olive oil). While the onions are frying, grate the carrots on a coarse grater and immediately add them to the pan. Cover with a lid.
2. Cut the eggplants into medium pieces and fry them evenly in a second frying pan (you can immediately add them to the carrots and onions - your choice). Cut the zucchini into medium cubes and add them to the carrots and onions. Cover with a lid.
3. Don't forget to stir the vegetables and add olive oil or water as needed. Peel the tomatoes: place the tomatoes in the pan with the carrots for a few minutes, turn them over, and the peel will begin to peel off on its own. Let them cool. Once the zucchini is soft, add the fried eggplants and stir. Cover with a lid.
4. At this time, cut the cabbage into medium pieces. Add it to the rest of the vegetables. Simmer the stew for 5-7 minutes until the cabbage becomes soft and only after that add the tomatoes cut into large pieces. Add garlic, coarsely chopped. Now you can add spices and salt to taste.
5. Don't forget that the taste of vegetable stew is much more intense when hot. Therefore, determine in what form you want to serve this dish and add spices. Simmer for 3-4 minutes, add spices to taste. At this stage you can add greens. The stew should sit for 1-2 hours.

The main task in preparing vegetable stew is to determine which vegetables take longer to stew than others. They must be cooked first and the remaining ingredients must be gradually added to ensure the stew is smooth and juicy. You can also add any dietary meat, such as turkey, to the vegetables.

Using this recipe, you can easily and quickly prepare a healthy dinner from any vegetables!

Dessert diet popcorn

If you like to spend the evening watching your favorite TV series or movie, then this diet popcorn recipe is definitely for you. 120 calories - and you’re guaranteed a wonderful, quick evening without the threat of gaining weight!

Ingredients :

• popcorn (ready) - 3 tbsp.;
• parmesan - 2 tsp;
• sea ​​salt - to taste.

Mix all the ingredients. The dish is ready!

Sweet colors

A thick fermented milk smoothie will be a tasty and healthy end to the day. Peel and cut into slices an apple, a banana and 3 kiwis. Beat an apple and a banana in a blender with 50 ml of kefir, kiwi, 120 ml of yogurt, ½ bunch of spinach and 1 tsp. honey Carefully pour the mixture into a tall glass. This smoothie will please the eye and recharge the body with vitamins.

Find more light dinner recipes with photos from our readers on the “Eat at Home!” website. We look forward to creating your own delicious and healthy dinner recipes that will help you get in shape quickly. It’s also very easy to prepare a delicious and light dinner with “Eat at Home” frozen vegetable and fruit mixtures. Stews, baked vegetables, soups, vegetable casseroles, as well as light and tasty desserts with berries and fruits: cook deliciously!

How to prepare a dietary and healthy dinner

Many diets include the need for fasting days.

For example, the idea of ​​​​Michael Mosley's 5:2 diet is to reduce the number of calories to 500 2 days a week. In this case, meals are divided only into breakfast and dinner. A dietary, and most importantly, healthy evening meal here can be a piece of steamed white fish, seasoned with lemon juice or pepper, or a grilled chicken breast with vegetables. It is preferable to cook vegetables in olive oil. And foods such as cucumbers and green salad can be eaten in unlimited quantities, even on fasting days, as they contain a minimal amount of calories.

By applying the rules of low-carb (on which Jennifer Aniston and Renee Zellweger lost weight), you can reduce the amount of carbohydrates in your diet dinner.

Celebrity nutritionist Colette Hemowitz created a nutritional program for Kim Kardashian when she needed to quickly get in shape after giving birth. Dinner according to this system consisted of vegetable noodles, chicken with zucchini, vegetable stew or turkey salad.

These 3 modern examples prove the effectiveness of the rule of putting fiber on your plate during a low-calorie, healthy dinner.

But the Cosmopolitan-90 diet, described in the magazine of the same name back in the first year of its publication, offers another alternative to a low-calorie evening meal. It is worth noting that many girls today consider this diet effective and relevant. For example, dietary dishes for dinner according to this system are: a third of a bar of dark chocolate and a glass of milk or just 2 glasses of cocoa.

What you shouldn't forget

Don't forget that age is an extremely important factor in determining your life. Likewise, in matters of diet and healthy eating, your age plays a key role. It's no secret that foods are digested differently at every age. Therefore, before you blindly trust the diets on which 20-year-olds lost weight (or vice versa, 30-year-olds), check what from their diet will help you lose weight.

• You can have dinner without risking your weight 10 hours after breakfast.
• All cuisines of the world have a wide variety of easy recipes for dietary dishes for dinner. Thanks to the Internet, recipes with photos can be quickly found. Leading chefs provided people losing weight with delicious turkey or chicken breast dishes and diet omelettes.
• Remember about positive attitudes. They have a much stronger influence on your will, aspirations and emotional state than negative ones. Therefore, instead of: “I’ll give up dinner today,” it’s better to think: “My dietary-healthy and delicious dinner will help me lose weight quickly!”

How to create your own nourishing and dietary menu for the week

To lose weight, you need to eat small and regularly. The bulk of your daily calories should come from breakfast. Lunch should also be filling, but its energy value is lower than that of breakfast. Lunch is the least calorie meal. It is recommended to have several snacks between meals.

Maintaining a drinking regime is an important condition for losing weight. Drink 1.5 liters of water a day. If diet is combined with fitness, this figure increases to 2 liters.

Menu for every day

For meals, it is easy to prepare boiled rice with vegetables and soy sauce. This dish will be low in calories and is perfect for a person who is constantly short of time. Simply boil 100 grams of cereal, season with a spoonful of soy sauce and add boiled or steamed vegetables. A good option would be an omelette made from three egg whites with mushrooms (honey mushrooms or champignons) and tomatoes.

For a 300 calorie diet, nutrition is good. 800 grams of fruit contain only 300 calories; they are included in the norm for this diet. At lunch, it is recommended to supply the body with protein and fructose by drinking 2 glasses with a fat content of 1% or. And after the fermented milk product you can eat a pear or an apple.

Tips for creating the right dinner

We invite you to familiarize yourself with the answers to questions that interest so many people who are losing weight. The answers were given by a professional nutritionist, there is no need to doubt them.

Omelettes are best prepared in combination with vegetables, such as tomatoes, zucchini, and eggplant. Prepared with the addition of milk or sour cream, fried under a closed lid over low heat.

Ignoring dinner will make all attempts to lose weight useless. Eating a low-calorie, nutritious meal will help satisfy your hunger before bed and support your metabolism. The optimal serving weight is 250 g.

It is unacceptable to replace a full dinner with sports nutrition. The body must receive not only protein, but also other useful substances.

Eat low-calorie foods a few hours before bed. It should also be easily absorbed and digested. Overeating leads to sleep problems, an increased risk of developing gastrointestinal diseases and excess weight gain.

Merluza baked in a sleeve with vegetables

©kseniia_kovalenko

Ingredients:

• hake – 1 pc.
• tomatoes – 1 pc.
• avocado – ½ pc.
• cabbage
• young onion
• salt pepper

How to cook?

1. Salt and pepper the cleaned fish to taste. Then place it in a sleeve and put it in the oven for 25-30 minutes until fully cooked.
2. Meanwhile, chop half an avocado, tomatoes and cabbage.
3. When the fish is cooked, place it on a plate. Garnish the dish with vegetables and green onions.

Main conclusions

1. Dinner is an important meal, even though it should be low in calories. It allows you to maintain normal metabolism, which is necessary for effective weight loss.
2. The last meal should include foods rich in proteins, complex carbohydrates, macro- and microelements, vitamins, and fiber.
3. You need to eat at least 3 hours before bedtime.
4. Prohibited foods include baked goods, sweets, fried foods, smoked foods and other foods that are difficult to digest.
5. Dinner can consist of healthy and tasty dishes that contain a minimum of calories and satisfy your hunger.

We've covered the best and most affordable easy dinner recipes for weight loss that you should pay attention to. They are not only healthy for the body, but also quite tasty.

Recipes

We bring to your attention different low-calorie dinner options so that everyone can find something to suit their taste.

Note. Calorie content for recipes is given per 100 g of finished dish. Calculate that the serving should be 200-250 g (+ calorie content of the drink for dinner), so increase the indicated value by 2-2.5 times.

Lowest calorie recipes

If you are looking for the lowest calorie dinner, just drink a glass of water - it will give you 0 kcal. If this is extreme for you, eat an apple (50 kcal) or drink a glass of 1% kefir (80 kcal). And for those who nevertheless took into account all the above recommendations and understand that the evening meal should be complete, we offer some of the lightest calorie-rich and easiest-to-prepare dishes for it.

Those who love potatoes usually suffer more than others on a diet, because you can’t eat a lot of them while losing weight. However, there is an alternative - a dish that is not inferior in taste, but is as low in calories as possible. This is an airy puree of cauliflower inflorescences. An easy dinner, literally and figuratively, is guaranteed!

You will need 1 kg of cauliflower, a glass of 1.5% milk and 2 processed cheese. Disassemble the head of cabbage into inflorescences, rinse them, and cook in lightly salted water for a quarter of an hour after boiling. Drain the water and puree the cabbage in a blender. Pour grated cheese into the milk, put on low heat, and bring to a creamy consistency, stirring constantly. Pour the resulting mixture into the cabbage. Blend with blender again. You can add any chopped herbs to taste.

• Salad with squid (48 kcal)

Seafood as a protein food is ideal for a low-calorie dinner. This dish will not burden your stomach and at the same time will fill you up and allow you to last until the morning without snacking.

Finely chop 2 fresh cucumbers. Cut into rings and boil 200 g of squid. Judge, also chop. Finely chop 50 g of green onions. You are allowed to add a little green canned peas. But you need to be careful with him. Despite the fact that it is low in calories, like all legumes, it causes fermentation in the stomach, which is undesirable before bed. Mix all ingredients, add 50 ml of 10% sour cream.

• Baked turkey (95 kcal)

One of the lowest calorie meat dinners. Ideal after training. Sprinkle the turkey fillet with seasonings to taste (choose from the list above - soothing ones). Cover with tomato slices and onion rings. Place on a baking sheet lined with parchment. Cover with foil. Bake for 50 minutes. in the oven at 180°C. Before serving, sprinkle with finely chopped herbs and add lemon juice.

The fastest low-calorie dinner

Sometimes you need to whip up dinner from simple ingredients and you want it to be as low-calorie as possible, but you don’t have time to do the math. In this case, it’s time to use ready-made recipes.