Low-calorie meals for weight loss from simple foods (breakfasts, lunches, dinners, salads)

“Space diet” by Sergei Sivokho: without denying himself anything, the comedian lost 42 kg in 3 months

Losing weight is promoted not only by sports, but also by proper nutrition. Healthy low-calorie food will not only saturate your body, but also fill it with useful substances.

A diet for weight loss should be varied and consist exclusively of healthy recipes and fresh foods. Convenience foods and other unhealthy foods will not only aggravate your health, but will also add stress to the body, in the form of a couple of extra pounds.

We’ll look at how to choose the right food for breakfast, what to avoid at lunch, and what an ideal dinner for weight loss should be like in the next article.

No potatoes

What associations arise when you hear the phrase “low-calorie foods”? Of course, vegetables and fruits. These are indeed some of the lightest representatives of the food basket, but among them there are also insidious “accumulators” of fat. For example, potatoes. The fact is that this tuber, beloved by the residents of our country, contains fast carbohydrates, which instantly affect the waistline. If you decide to pamper your family with fried potatoes, then from 100 g of the dish everyone will receive 163 kcal. And that's not to mention deep frying. This dish will immediately give you 270 kcal. Next on the list of not the easiest vegetables are peas, garlic, sorrel and horseradish. True, it is simply impossible to eat more than 100 grams of these green representatives. The rest of the vegetables: cabbage, carrots, eggplants, tomatoes, peppers and zucchini - green light. The main thing is to cook them correctly. Keep in mind that the more butter, sour cream or mayonnaise you add, the more calories you make your dish. For example, just chopped cucumbers (100 g) and tomatoes (100 g) provide 38 kcal. As soon as they are seasoned with mayonnaise, the energy value increases to 140 kcal. You shouldn't fry vegetables either. The ideal heat treatment for them is stewing, steaming and boiling.

Low-calorie lunches for weight loss

Delicious diet dishes are not complete without hearty lunches. Experts say that the recipes described below are ideal for losing weight.

No. 1. Vegetable puree soup

cauliflower - 0.4 kg.
broccoli - 0.3-0.35 kg.
green onion feathers - 1 pc.
filtered water - 1 l.
chili (optional) - ½ pod
onion - 1 pc.

1. Without defrosting, separate the cabbage and broccoli into inflorescences and wash them. Then we put it in the water along with the peeled onion, chili pepper, and salt to your taste.

2. Place the soup on the stove and boil until the cabbage is ready. Immediately after the chili bubbles appear, it must be removed.

3. After about 15-20 minutes, the contents are crushed with an immersion blender and decorated with chopped onion.

Low-calorie meals for weight loss always include vegetable puree soup. It is prepared from simple ingredients with chili, which speeds up metabolism.

No. 2. Diet chicken soup

chicken breast (turkey) - 0.4 kg.
purified water - 1.8 + 1.8 l.
garlic in cloves - 4 pcs.
onion - 1 pc.
canned beans (in cans) - 1 pc.
broccoli - 0.3 kg.
carrots - 1 pc.
young zucchini - 1 pc.

1. Rinse the brisket, remove the films and dry. Then chop into pieces for easy eating. Place on the boil, drain the first water after boiling.

2. Catch the pieces and place them in clean water. Add the peeled onion and cloves of garlic. Time a third of an hour.

3. After the allotted period of time, strain the broth, remove the vegetables, and leave the chicken.

4. Chop the carrots and zucchini into pieces, and separate the broccoli into florets. Place these ingredients in the pan along with the beans.

5. Simmer the soup for another half hour, then remove from heat and let stand under the lid with a towel. Taste it!

No. 3. Fish in creamy sour cream sauce

pollock (or any other fish) - 0.9-1 kg.
curd cheese, cream cheese - 180 gr.
sour cream 15% - 0.35 kg.
clean water - 125 ml.
flour (sifted) - 30 gr.
soy sauce - 80-100 ml.
onions and carrots - 2 pcs.

Low-calorie lunch options designed for weight loss should include fish. Among simple products, you can give preference to pollock or hake.

1. Dilute soy sauce in the amount according to the recipe with an arbitrary amount of water so that the composition is moderately salty. Dip the prepared fish into this mixture and keep for 10 minutes.

2. Pour flour into a non-stick frying pan, add water according to the recipe, add cheese and sour cream. Mix everything, wait for it to start bubbling and remove from the stove.

3. Chop the onion into half rings and coarsely grate the carrots. Fry in oil until cooked, sprinkle with spices.

4. Arm yourself with an oven dish. Place the fried meat in it in layers, then the fish, then pour the creamy sour cream sauce over everything.

5. Turn on the oven to heat up to 180 degrees, cover the dish with foil and simmer for half an hour. Then remove the foil and wait another 20 minutes.

No bananas

Summer dinners are simply impossible to imagine without fruits and berries. First of all, it's delicious. Secondly, it's useful. But in order for them to remain exclusively a source of vitamins and microelements, and not become the cause of extra pounds, you will have to give up some of them in the evening. First of all, you should put bananas aside until the morning. Just 200 grams of this fruit provide 90 kcal, the same amount we get from mashed potatoes with milk (100 g). Also, you should not overuse grapes in the evening: in addition to the fact that they can lead to bloating, these berries are not the lowest in calories (64 kcal). Be careful with peaches (especially canned ones), cherries, kiwis and cherries. If you're a lover of grapefruits, strawberries, cranberries and currants, you're in luck. You can eat these fruits and berries with virtually no restrictions - they have very few calories. True, this takes into account the fact that you will not add sugar. It almost doubles the energy value. Also, do not replace fresh fruits with canned fruits and jam. Any processing carries additional calories. Compare: 200 g of fresh apples contain only 66 kcal, if baked with sugar, it turns out to be 120 kcal, in jam - 266, and in apple pie even more - 330 kcal.

Low-calorie breakfasts for weight loss

Delicious diet meals can be prepared for breakfast, they are specially designed for weight loss. We offer the most popular recipes for consideration.

No. 1. Omelette with sweet pepper

egg - 4-5 pcs.
sweet pepper - 2 pcs.
milk - 140 ml.
dill, parsley - to your taste

1. Chop the chopped and peeled pepper into rings, the thickness of which is 1.5-2 cm.

2. In another container, combine eggs with milk, chopped green stuff and spices to your taste. Break apart with a fork.

3. Prepare a non-stick frying pan, grease it with oil if necessary. Lay out the rings, pour the egg-milk mixture over them.

4. Cook over medium heat, you can cover with a lid if the eggs on top are not baked well.

No. 2. Millet with pumpkin

pumpkin pulp without seeds and fibers - 450 gr.
millet - 200 gr.
milk - 700-730 ml.
granulated sugar - 15 gr.
salt - 6-7 gr.

1. Pour the milk drink into a saucepan, heat it up, but do not allow it to boil.

2. Chop the pumpkin pulp into 2 cm cubes, add to milk and simmer for 10-15 minutes.

3. Wash the millet several times, then add it to milk and pumpkin. Sprinkle with granulated sugar, salt and simmer for a third of an hour.

4. When the porridge becomes thick, transfer it to a heat-resistant bowl. Preheat the oven and let the dish finish cooking.

And we continue to look at low-calorie meals designed specifically for weight loss, which can be made from simple ingredients.

No. 3. Oatmeal with banana

oatmeal (coarsely ground) - 60 gr.
banana - 2 pcs.
cinnamon powder - 3 pinches
milk - 500-550 ml.
thick yogurt “Activia” - 160 gr.
honey (optional) - to your taste

1. Prepare a heat-resistant deep container for cooking. Combine milk with cinnamon powder and oatmeal. Season with honey to your taste.

2. Place on the stove and cook for 1 minute. You can skip cooking and fill the rolled oats with heated milk.

3. Now we sort the dish. Place porridge at the bottom of the bowl, chopped bananas on top, then pour in yogurt and taste.

Without dietary cottage cheese

Next in the ranking of healthy and light foods are fermented milk products, namely cottage cheese and yogurt. The latter is especially respected by young ladies who are losing weight and completely switch to it. In principle, yogurt can restore slimness, but it must be correct. Only the label will help you understand the abundance of yogurt. Under no circumstances take cream yoghurts, biogurts, yoghurts, and so on. They are a pathetic parody of the real product, which is proudly called simply “yogurt”. This rule does not apply only to products with the prefixes “bio” and “prebio”. Such products are real yoghurts, but they additionally contain beneficial living microorganisms.

With cottage cheese things are even more complicated. It would seem that if you want a light dinner, go to the shelf with low-fat fermented milk products, and success in parting with extra pounds is guaranteed. In fact, recently nutritionists are increasingly leaning towards cottage cheese with normal fat content. The fact is that a substance called “CLA” was recently discovered in this product. According to scientists, it is this that prevents the deposition of fat in the body. And the most interesting thing is that the higher the fat content of the cottage cheese, the more CLA it contains. By the way, with a 9% product you will eat 155 kcal, with an 18% product - 229 kcal. Ideally, cottage cheese should be eaten “clean”, but almost no one does this. To make the dish truly tasty and healthy, do not put jam or marmalade in it. They are sources of “bad” sugar, which will definitely end up on your thighs. It’s better to put some berries in the cottage cheese: 2 tbsp. spoons of raspberries, 1 tbsp. spoon of currants and 1 tbsp. a spoonful of blueberries - this will add only 15 kcal to the cottage cheese. Women should not give up fermented milk products at all, because they are champions in calcium content. And this means not only healthy hair and nails, but also the absence of cellulite. The fact is that calcium limits the accumulation of fat, which means it also fights unpleasant bumps.

Low-calorie salads for weight loss

Low-calorie meals for weight loss are not complete without salads. They are prepared from simple ingredients. Let's look at common variations.

No. 1. Champignon salad

cherry - 140 gr.
champignons - 160 gr.
purple onion - 0.5 pcs.
sweet pepper - 1 pc.
olive oil - 60 gr.
soy sauce - 25 ml.
greens - 30 gr.

1. Wash the mushrooms and get rid of excess moisture. Stew them in a slow cooker. Chop into any shape.

2. Chop the remaining vegetables into small cubes. Chop the greens. Mix spices to taste, season with oil and sauce.

No. 2. Apple salad with celery

cauliflower - 450 gr.
celery - 2 stalks
grain mustard - 25 gr.
sesame seeds - 20 gr.
apples - 3 pcs.
olive oil - 60 ml.
lemon juice - 30 ml.
greens - 25 gr.

1. Wash the celery and dry it. Chop into small slices. Divide the cauliflower into florets and boil until tender.

2. Remove the peel from the apples and chop into strips. Sprinkle with lemon juice. Chop the greens and combine everything in one bowl.

3. In a separate container, mix olive oil, sesame seeds and mustard. Season the salad with the prepared sauce and stir.

Low-calorie meals are good for weight loss. You can prepare them from simple ingredients.

Without liver

If you think that dinner and meat are incompatible things, then you are deeply mistaken. You should only avoid fatty pork, a piece of which will give you 491 kcal, and lamb (209 kcal). In the evening, you can indulge in white chicken meat containing healthy protein, veal or beef. Ideally, they should be boiled or grilled - this way they will not lose their beneficial qualities and will not gain extra calories. As for offal (liver, kidneys, heart, ventricles), you should be more careful with them. Despite the fact that they contain few calories, they can greatly harm the body. After all, in animals, like in people, all waste is deposited in the kidneys and liver. So, if the cattle were fed low-quality products or antibiotics, do not expect anything good from dishes made from such offal. There are no restrictions with seafood. Prepare shrimp, squid, octopus and mussels. And don't be afraid of fatty fish. It contains Omega-3 polyunsaturated fats, which promote weight loss. According to recent studies, if you introduce salmon, tuna, and halibut into the diet of a person on a low-calorie diet, he will lose half a kilogram of excess weight per day.

Low calorie diet - types

Some low-calorie diets limit calories to a certain amount, such as 1200 or 1500 per day. When choosing a low-calorie diet for weight loss, a person must ensure that their diet is balanced.

There are different meal plans, but you need to choose a diet that is designed by a nutritionist to ensure that the food contains vital nutrients such as vitamins, minerals and fiber.

Choosing healthy, unprocessed foods to meet your caloric needs is the best option for ensuring proper nutrition. For example, a large burger with fries and a sweet drink contains 1,320 calories, but this will not be enough to meet a person's basic nutritional needs.

Menu for the week

Day of the week	Dish
Monday – 305 kcal	For the main course, make pumpkin pancakes. For 4 servings you will need 200 g of peeled pumpkin, 1 glass of flour, 1 tbsp. spoon of sugar, 4 tbsp. spoons of vegetable oil. First, cut the vegetable into slices and cook it in a water bath until tender. Rub through a sieve, add sugar, flour and mix everything until smooth. Roll the resulting dough into a long roll and cut into 20 identical pieces. Give them a round, slightly flattened shape. Fry the pancakes in hot oil on both sides until golden brown. Boil cauliflower as a side dish. To please your loved ones a little with sweets, offer them honey (no more than 3 tablespoons) and a cup of aromatic tea.
Tuesday – 380 kcal	To get a dose of Omega-3, cook Chinese salmon. First combine 2 tbsp. spoons of soy sauce with 1 glass of pineapple juice, 3 tbsp. spoons of dry white wine, 2 tbsp. spoons of sugar and boil the resulting mixture to half the volume. Cut salmon fillet (800 g) into strips, pepper, add some of the sauce and cool (30 minutes). Then place on a greased baking sheet and bake until done. The ideal side dish for this hot dish would be rice. For drinks, serve green tea.
Wednesday – 340 kcal	On Wednesday, make a very simple dinner. Prepare chicken breast in sweet and sour sauce. First, cut the fillet into pieces. Then marinate them for 10 minutes in sweet and sour sauce, which you can buy at any store. After this, send the chicken to the frying pan and fry it for 3 minutes. Prepare a salad of fresh vegetables for the breast: you can add tomatoes, cucumbers, radishes, and bell peppers to it. Sprinkle everything with lemon juice. If you can't do without dressing, add a little olive oil. For drinks, offer apple, tangerine or orange juice.
Thursday – 330 kcal	If you prepare a cottage cheese dessert with fruit and berry sauce, you will please all the sweet tooth in the family. Make sure that in addition to cottage cheese, your refrigerator contains mangoes, peaches, orange liqueur, and strawberries. First, mix 600 g of fermented milk product with 2 tbsp. spoons of honey. Place the resulting mass in the refrigerator. For the sauce, peel and finely chop the mango. Scald the peach, remove the skin and pit. Wash the strawberries. Mix prepared fruits and berries with 3 tbsp. spoons of powdered sugar, 2 tbsp. spoons of liqueur.
Friday – 170 kcal	Have a vegetable dinner on this day. Prepare the stew. Boil a head of cauliflower, 1/2 cup of peas, a cup of beans. Cut the zucchini, eggplant, 2-3 pieces into cubes. sweet pepper, 2 onions. Place all the vegetables in a saucepan, add 2 tomato slices (without skin). Add salt, bay leaf, black pepper, mint and stew for 15-20 minutes. 2-3 minutes before readiness, add 4 cloves of garlic.
Saturday – 350 kcal	If you have some free time on the weekend, cook a gourmet dinner with veal rolls. Peel 2 pears, cut each into 4 parts. Sprinkle them with Parmesan, nutmeg, salt, and leave for 10-15 minutes. Cut 600 g of veal into 8 slices and pound. Place a pear on each piece, roll it up and tie it. Salt. Dip the rolls in flour and fry in a mixture of butter and olive oil (50 g and 2 tablespoons, respectively) until golden brown. Then pour 1 glass of white wine over them, let them sit for a while and add 2 tbsp. spoons of cognac. Cover with a lid and simmer for 10 minutes. You can serve wine with this dish.
Sunday – 360 kcal	On this day, you can offer your loved ones peppers stuffed with cottage cheese and baked apples with honey and cinnamon. To make the first course, prepare 4 pcs. sweet pepper, 400 g cottage cheese, green onions, 2 tbsp. spoons of chopped dill. Cut off the cap of the pepper and remove the seeds. Mix cottage cheese with finely chopped onions and herbs. Stuff the pepper with curd filling, cool and cut it into rings.

How should you eat to lose weight?

To “start” the process of losing weight, you should limit yourself to high-calorie recipes and devote your time to proper nutrition. But you shouldn’t get carried away with this, since refusing large amounts of food is no different from regular fasting. And frequent hunger strikes not only relieve a person of excess weight, but also significantly deplete the body.

How I lost half my weight in six months

To lose weight without harming your health, you need to properly distribute food throughout the day. The correct breakfast, lunch and dinner for weight loss depends on the correct ratio of proteins, fats and carbohydrates in food. Calculate the required number of calories per day based on the fact that you are aiming for the number on the scale. Moreover, there are different calculations for men and women:

For men: 66 + (13.7 x body weight*, kg) + (5 x height, cm) - (6.8 x age in years)

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For women : 655 + (9.6 x body weight*, kg) + (1.8 x height, cm) - (4.7 x age in years)

To correctly calculate your daily calorie needs, you must also take into account the rhythm of your life. To lose weight, you need to multiply the result by:

with a sedentary lifestyle - by 1.2;
with average activity (exercises up to 3 times a week) – by 1.375;
at high activity (up to 3-5 times) – by 1.55;
at high loads up to 7 times a week – by 1.725.

For the greatest weight loss effect, for breakfast, lunch and dinner it is necessary to gradually reduce the amount of calories consumed, from 15 to 25 percent.

After calculating the daily calorie needs, they must be properly distributed for breakfast, lunch, dinner and snacks:

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Breakfast should be the most satisfying and high-calorie - 30% of the daily value;
Lunch helps maintain energy for the whole day, in the form of 40% of the daily calorie intake;
Dinner is the easiest, most quickly digestible meal of the day. Its calorie content should not exceed 10% of the daily value;
Snacks contain 20% of your daily calorie intake. Their quantity should be 3-5 times a day.

Proper breakfast

Proper nutrition for breakfast for weight loss is necessary to properly start metabolism and obtain energy for the whole day. Each breakfast should be observed between 7 and 9 am.

If you often skip breakfast, the human body will “break” into snacks, in the form of prohibited foods:

chocolate;
buns;
fatty sausage;
fresh bread made from premium flour;
fast food.

Let's look at what proper nutrition should be like for breakfast:

boiled eggs;
bran;
steamed omelette;
vegetables - cucumbers, tomatoes, zucchini, carrots, cabbage, broccoli, bell peppers;
fruits - citrus fruits, apples, pears, plums, apricots, peaches, strawberries;
dried fruits - raisins, figs, prunes and dried apricots;
porridge made from oatmeal, buckwheat and rice;
light soups from the above cereals;
low-fat cottage cheese.

Also, morning is the ideal time for sweets, since all the calories acquired at this time are wasted during the day. If you want to treat yourself to low-fat fruit yogurt, honey, sweet cottage cheese, marshmallows or marmalade for breakfast or lunch, do not deny yourself anything.

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What's for lunch?

Proper nutrition for lunch for weight loss should contain exclusively proteins:

eggs;
milk;
cottage cheese;
chicken meat;
kefir;
beans;
mushrooms.

And carbohydrates:

porridge - pearl barley, barley, buckwheat;
pasta;
Rye bread;
bran;
broccoli, cauliflower and white cabbage;
fruits - apples, plums, pears, apricots, peaches;
vegetables - tomatoes, cucumbers, lettuce, celery, radishes.

For proper nutrition, the following weight loss meal options :

low-fat soups made from chicken or turkey meat;
porridge cooked in water;
stewed zucchini, tomatoes, peppers;
bran.

With proper nutrition, carbonated sweet drinks and foods containing alcohol are strictly prohibited .

To lose weight, you should not completely limit yourself to fatty foods, as this causes a loss of strength, as a result of which the body is depleted, especially if you play sports.

Diet dinner

“Space diet” by Sergei Sivokho: without denying himself anything, the comedian lost 42 kg in 3 months

Now let's look at proper nutrition for dinner for weight loss:

low-fat cottage cheese, cheesecakes, cottage cheese casseroles;
milk jelly;
buckwheat and rice kashm;
yogurt with fruit and cinnamon;
baked apples.

A diet dinner for weight loss should be your last meal; no snacks after it are allowed. Food should be low-calorie and contain proteins - omelettes, milk, cottage cheese, kefir. Also, when losing weight, unsweetened fruits and berries are allowed in moderate quantities - apples, pears, raspberries, currants. Smoothies are a great alternative for a light dinner for weight loss.

Before eating, for weight loss it is recommended to drink a cup of tea. This drink helps saturate the body, as a result of which you will eat less at dinner and thus speed up the weight loss process.

For weight loss, you should exclude mushroom and meat dishes from your dinner diet, as they cause headaches. Replace the above with proper nutrition:

stewed zucchini, carrots, tomatoes, peppers;
kefir, milk, fermented baked milk;
trout, salmon and perch dishes.

Stars about dinner

Valeria

– In the evening, it is better to choose protein foods over all other foods. Doctors have long established that the calories we get, for example, from fish, are burned by the body much faster than those contained in vegetables. I have come up with the ideal formula for a light dinner - low-fat cottage cheese. It’s better to buy grain, it’s very tasty. However, regular one can be diluted with yogurt.

Anna Semenovich

– Many women think that the best way to lose weight is to diet. And they begin to exhaust themselves with painful hunger strikes, which do more harm than good. After all, this is stress for the body. I never go on diets and I don’t advise you to. If you want to be slim, eat a little bit of everything and, most importantly, not at night. There is no need for any dinners: neither light nor heavy. Let your last meal be 5 hours before bedtime.

Katya Lel

– A light dinner should be healthy. If you care about your figure, do not eat anything fatty, fried or spicy at night. Only dietary varieties of meat and fish, steamed or baked. Also, try not to drink food. As far as I know, the liquid disrupts the digestion process. The only drink allowed is green tea, but it must be in minimal quantities.

Intermittent fasting

Intermittent fasting

is a dietary approach that involves periods of no food or very low calories and periods of unrestricted eating. There are several different ways to do intermittent fasting:

Alternative daytime fasting
: In this approach, a person alternates days of eating normally and days of reducing calories by 25%
All-day fasting
: This approach involves fasting on certain days of the week. For example, the 5:2 diet. This allows you not to restrict food for 5 days of the week and reduce calories by 400-500 on the remaining 2 days of the week.
Timed fasting
. In this approach, a person eats only during a certain period of time—for example, between 8 a.m. and 3 p.m.—and fasts for the remaining hours of the day. There are different versions of this, such as 16:8 intermittent fasting.

Research on intermittent fasting is inconsistent, and some sources suggest that physiological adaptations to calorie restriction may prevent further weight loss.