Recipes for dietary main courses for weight loss at home. Low-calorie dishes from meat, fish, vegetables, mushrooms and cereals for weight loss

General rules

Losing weight and maintaining it at the same level is an indicator of a healthy lifestyle. A person in everyday life, without much stress, burns 2000 kcal per day. To lose weight, you need to significantly increase your energy expenditure. Any load requires energy, and during training, energy consumption increases several times. One of the wellness techniques that allows you to change your body shape and weight is fitness. This technique includes physical activity and diet, which are selected separately for women and men, taking into account the difference in metabolism and percentage of fat tissue.
A fitness diet for burning fat and training will help you acquire a beautiful body, lightness and health. The diet includes the inclusion of complex carbohydrates (cereals, grains, vegetables and fruits) and proteins in the diet. The fat content is significantly reduced. Carbohydrates provide the body with energy, amino acids from proteins are building materials for the body's cells. If the goal is fat burning, then you should not eat food 2 hours before training. After training, the fat burning effect lasts for another 48 hours.

For those who engage in fitness for the purpose of weight loss, it is important to follow the following rules:

• Consume 20% fewer calories than you burn. Without following this rule, you will not be able to lose weight. By reducing the number of calories by 20%, it is possible to lose weight by 1 kg per week. With a greater reduction in caloric intake, the exchange will include not only fat, but also muscle proteins.
• Eat small meals often (4 or more times a day). Don't force your body to feel hungry. The longer the feeling of hunger persists, the more the body begins to store fat for future use rather than use it up.
• Include more protein - if there is a lack of it in the diet, muscle mass decreases. By the way, vegetarianism is not a contraindication to playing sports (unless we are talking about professional sports) provided that protein is consumed in sufficient quantities. It is found in many plant foods (hemp seeds, hemp flour, legumes, tofu, soy milk). You can additionally take a sports supplement - soy protein powder. Ovo-lacto vegetarians get their protein from eggs and dairy products.
• Eliminate fats as much as possible.
• Limit juices that are high in carbohydrates and calories.

Proper nutrition must include snacks in addition to breakfast, lunch and dinner. But the main feature is the diet: for breakfast, you must eat complex carbohydrates (porridge with vegetable oil or whole grain muesli, whole grain bread). Complex carbohydrates provide a long-lasting feeling of fullness. Lunch can consist of meat, fish, seafood. It is recommended to eat vegetable salads with meat dishes, the fiber of which slows down the absorption of carbohydrates and fats and increases satiety, which is useful for losing weight. It also prevents the peak increase in blood glucose - this is also important during the period of weight loss and maintaining it at the achieved level.

Chicken breast is best boiled or baked and eaten with vegetables

Both soluble and insoluble dietary fiber are beneficial. Soluble fiber contains all legumes (which is why the feeling of fullness when eating them lasts longer than when eating meat), grains, fruits and berries (prunes, raisins, quince peel, peaches and apples). Insoluble fibers include bran, legumes, seeds, nuts, cauliflower, green beans, broccoli, and greens.

Eating carbohydrates at lunch is acceptable, but not advisable. For example, with vegetables you can eat a portion of rice or durum wheat pasta, or cereal bread with salad and chicken. Dinner should not contain any carbohydrates, but include only boiled protein dishes and salads without dressing with oil (you can sprinkle with balsamic vinegar, lemon juice or add herbs - basil, rosemary and garlic). Snacks can include kefir, cottage cheese, yogurt, starchy vegetables and unsweetened fruits (apples, citrus fruits).

A healthy diet contains a minimum of animal fats. To do this, initially select products that do not contain them or contain a minimum (cereals, whole grain bread, vegetables and fruits). You need to use less fatty products from a number of similar ones: choose low-fat cottage cheese, less fatty sour cream, milk, kefir, and so on. The taste of the product will not be very different, but you will consume fewer calories and gain nutritional comfort, which is important when losing weight. You can also reduce the fat content of dishes during the cooking process by removing visible fat and skin from fish and chicken, and excess fat in the broth. Food should be cooked by boiling or baking without fat, and if you decide to fry, use a grill or non-stick frying pan.

Fitness diet for girls

The most pressing problem is losing weight and maintaining beauty for girls. With regular training, you need to include proteins in your diet to build muscle tissue and maintain skin turgor, carbohydrates as energy fuel for training, and eliminate fats as much as possible. Thus, 60-70% of the diet is protein (chicken breast, turkey, beef, cottage cheese, milk, tofu, fish), 20% is carbohydrates (porridge, bread - these should be consumed before lunch) and 10% is fats ( vegetable oil and nuts).

It is important to follow the basic rules:

• Two hours before training, eat a protein dish and carbohydrates (baked fish or chicken fillet with vegetable salad, rice, cottage cheese, oatmeal). Any foods containing fats should not be consumed.
• You can drink unsweetened green tea or coffee 20-30 minutes before class. Caffeine will promote fat burning. You should drink water every 20-25 minutes during exercise.
• After training, you can eat 30 minutes later. It is better if these are protein dishes (a piece of chicken, cottage cheese, cheese, yogurt, egg whites). You can have vegetables, fruits or rice.
• Caffeine-containing drinks and foods (tea, coffee, chocolate) should not be consumed within 2 hours after training.
• It is very important to monitor not only the composition of dishes, but also control the amount of food eaten.
• If you want to lose weight, you can't overeat. The volume of a single serving should fit in the palm of your hand.

Meals during the day should contain four protein servings (this could be 200 g of lean fish, 150 g of turkey or chicken, 150 g of low-fat cottage cheese, 150 g of seafood, 200 g of tofu cheese). Three times a day you need to eat vegetables and fruits of your choice: 250 g of salad, 2 apples or oranges, 200 g of any vegetables, one grapefruit. Fruits are chosen with a low glycemic index (apples, grapefruit, pears, strawberries). Complex carbohydrates (150 g of porridge or 40-50 g of whole grain bread) can be included twice a day. And one serving of healthy fats is required: 30 g of seeds and nuts, 2 tablespoons of peanut/olive oil or 15 g of fish oil.

You can measure and monitor your physical activity using the Google Fit app, which automatically records data on your phone while you exercise, walk, run, or bike. You can get statistics about speed, pace and calories burned.

Fitness bikini - training and nutrition

Recently, fitness bikini has become popular, which has emerged as a sports discipline from ordinary fitness and has replaced women's bodybuilding. Strictly speaking, this is competitive fitness for girls who want to have a beautiful figure, but without pronounced muscle relief. Sportswear and femininity are promoted here.

The instructor draws up a training plan for a specific girl, taking into account her physiological characteristics. Classes in the gym do not involve lifting heavy weights, and preference is given to circuit training and cardio exercises. The set of exercises and the number of repetitions are selected individually and depend on the percentage of subcutaneous fat. During the week, exercises are changed and alternated so that the muscles do not adapt to the load.

The trainer also prepares the correct diet. Before starting a diet, the percentage of fat and its ratio to muscle mass are assessed. The calorie content of the diet does not decrease sharply, as this leads to a decrease in muscle mass. To build a beautiful body, you need a building material, which is protein, and it should predominate in the diet. Typically, protein intake is 2-3 g per 1 kg of weight and sports supplements. The norm of carbohydrates is 1.5 g per 1 kg of weight, and fat - 30-40 g per day. Of course, the nutrition of athletes is more strict and carefully thought out.

Basic nutrition rules:

• Fractional meals in small portions. There can be 5-7 meals and you need to divide the entire daily calorie intake into them. If it is 1900 kcal, then one dose accounts for up to 300 kcal. It is necessary to constantly monitor the ratio of kilocalories received and spent.
• Gradual change in calorie content. It should not be reduced sharply, as this may result in loss of muscle mass. Subsequently, the amount of carbohydrates is gradually reduced.
• The majority of your diet should be protein. The daily protein intake is determined at the rate of 2-3 g per 1 kg of weight. Protein should be present at every meal. These can be: boiled chicken, turkey, skim milk, egg whites, fish, fermented milk drinks, low-fat cottage cheese, tofu cheese.
• Including vegetables and fruits that contain fiber and carbohydrates. Every day you need to eat 3-4 servings of vegetables and fruits. Diversify your menu with fresh vegetables and herbs. Do not use frozen, canned, processed vegetables - keep to a minimum.
• Complex carbohydrates in the form of cereals, cereals and whole grain bread.
• Healthy fats in the diet are 30 g per day (vegetable oils, nuts, seeds).
• Natural products without preservatives, dyes, thickeners.
• Maintain a drinking regime of 2.5 l/day to avoid dehydration and excretion of metabolic products.
• Exclusion of simple carbohydrates (sugar, pasta, bread, pastries, confectionery).
• Avoid alcohol - it contains a lot of calories.

You need to understand that this is a sport, which means a tough regime, willpower and constant restrictions. A sports diet is much more difficult - you need to calculate everything by gram and know what foods you can eat and at what time. Nutrition in the off-season and pre-competition period is almost the same. The diet contains 1800-1900 calories.

In the last months before the competition (1.5-2 months), drying is carried out - it is necessary for maximum loss of body fat and water. The drying diet must be correct and the ratio of BJU must be strictly controlled: gradually reduce the amount of carbohydrates (until complete refusal), avoid starchy vegetables, and replace them with proteins. Calorie content is also reduced to 1200-1300 kcal. It is recommended to eat four meals a day with a predominance of protein products (chicken, fish, egg whites). Curd and dairy products, sugar and salt are excluded.

Special sports nutrition is recommended:

• The BCAA preparation contains three essential amino acids that tone muscles.
• Conjugated Lienoleic Acid (CLA). Promotes the release of energy from adipose tissue and, when following a diet, helps to lose weight.
• Glucosamine is necessary for intense stress on joints and ligaments.
• Vitamins to maintain good hair and skin condition.

Pumpkin baked in the oven

A few words about the benefits of pumpkin: it contains carotene, vitamin E, dietary fiber, and a lot of other benefits. This vegetable is even called healing, and I couldn’t help but include this delicious pumpkin side dish on my list.

Pumpkin 1 kg

I try to buy a ripe bright orange pumpkin - I ask the seller, or I go to a store where the largest specimens are cut into halves. Pumpkin is a seasonal vegetable; you can’t get enough of it in the fall for the whole year. Therefore, during the season, I freeze pumpkin as a semi-finished product in 500 g bags, and it can be cooked all year round.

Number of ingredients: 1 Cooking time: 30 minutes Calories per 100 g: 40 kcal Proteins / fats / carbohydrates: 0.9 / 0.4 / 6.1

Ingredients:

• Fresh pumpkin (you can use frozen).

I clean out the middle of my pumpkin with a spoon
and cut it into several pieces. I clean out the middle, using a tablespoon for this.

Peeling a pumpkin using 2 tools

Peeling the pumpkin is the most difficult part of the recipe. For convenience, I cut it into smaller pieces. It is much easier to peel the thick skin from a small piece. You can use a vegetable peeler or knife.

If you come across a specimen with a particularly hard peel, I give step-by-step instructions with photos in the article on how to peel a hard pumpkin.

Cooking pumpkin without oil on baking paper

I cut the pumpkin into pieces, maybe into strips. Place in a pan on baking paper and place in a preheated oven. I don't add salt. Can be cooked with curry seasoning - a great combination.

I bake for 30 minutes in the oven at 180 degrees.

If you cut the pumpkin into strips, the baking time is shorter - only 20 minutes. For large pieces, the cooking time increases to 40 minutes.

60 calorie serving of baked pumpkin

Low-calorie pumpkin side dish is ready! Slightly sweet in taste, translucent baked pumpkin goes well with meat; I like the combination with poultry dishes.

Authorized Products

A fitness diet for weight loss includes:

• Any lean fish, squid, shrimp, mussels, crabs and other seafood. They are prepared by boiling or baking. Avoid fatty fish.
• Beef, rabbit, chicken and turkey, cooked in the same way as fish. Turkey meat is healthy due to its low fat content.
• Cereals - brown rice, buckwheat, wheat, oatmeal. Porridge is cooked in water with a minimum of salt. Occasionally, you can include wholemeal pasta (100-150 g) in your diet.
• Vegetable soups, cabbage soup, beetroot soup, borscht.
• Legumes, which contain a large amount of vegetable protein, should be an obligatory component of the diet, lentils are especially useful.
• Egg whites.
• Grain bread and yeast-free bread with bran.
• Any vegetables and fruits up to 500 g per day. In addition to fruits and vegetables, you can eat bran, sesame and flax seeds (ground in a coffee grinder) - this is an additional source of fiber.
• Low-fat cottage cheese and low-fat dairy products. Cheeses should be chosen with a fat content of 20-30%, and low-fat sour cream should be used only when preparing dishes. Salads can be topped with yogurt, since its calorie content is much lower.
• You can use any nuts - 30-50 g per day.
• Unrefined vegetable oils for salad dressing. You can use olive, sesame or flaxseed in the amount of 2 tbsp. l.
• Tea with added fructose instead of sugar, herbal teas, green tea with lemon, purified water up to 2.5 liters, rosehip decoction, orange, pomegranate and other unsweetened fruit juices, since the calorie content of sweet juices is much higher.

Table of permitted products

How I choose low-calorie side dish recipes

When choosing side dishes for my top ten, I am guided by several principles:

1. calorie content - no more than 100 kcal per 100 grams
2. availability of ingredients - all products can be bought in a regular store
3. ease of preparation - almost all recipes for low-calorie side dishes consist of one product and are prepared very quickly
4. the taste of the dishes and the reliability of the recipes - all the recipes have been tested by me personally, the side dishes turn out very tasty.

Ten is presented in the form of a countdown: closer to the finish line - fewer calories.

Fully or partially limited products

• Foods with a high glycemic index .
• Fatty pork, duck, goose, animal fats, smoked meats, canned fish in oil, sausages.
• Fried foods that gain additional calories from fat.
• Dairy products (cottage cheese, sour cream, cheese and cream) with a high fat content.
• Baked goods, puff pastry and pastry products, cakes, cream pies.
• White rice, pasta, semolina.
• Chocolate, ice cream.
• Limit egg yolks and salt.

Table of prohibited products

Boiled buckwheat

Buckwheat is one of my favorite side dishes, and the only representative of cereals in the low-calorie top ten. Why? It contains 100 kcal and is a dietary product, a source of vitamins B, P, E, macro- and microelements. On a plate it goes well with any meat and chicken. Can be served with some fish dishes. I also consider boiled buckwheat a self-sufficient dish. This is a complex carbohydrate, I ate buckwheat and I don’t feel like eating for a long time. It would seem: what could be easier than cooking buckwheat? But this cereal has its own quirks, I’ll tell you about them.

Number of ingredients: 2 Cooking time: 30 minutes Calories per 100 g: 100 kcal Proteins / fats / carbohydrates: 5.9 / 2.5 / 30.6

Ingredients:

• Buckwheat – 1 cup
• Salt to taste

In the store, I choose dark-colored cereals with whole grains, without excess husks and small particles at the bottom of the package. There is no need to sort out such grains before cooking.

Products for preparing buckwheat porridge

I rinse it briefly, drain the water a couple of times, and that’s enough. During labor lessons at school, the teacher said that buckwheat is one of the cleanest grains; it doesn’t need to be washed. But I wash it anyway.

Now the proportion: the cereal is filled with water, the volume of water is 1.5-2 cm above the surface of the buckwheat in the pan. If I’m afraid to miss by eye, then I cook according to the generally accepted proportion: one part buckwheat to 2 parts water.

I cook in a saucepan with a thick bottom; buckwheat will increase in size by 3 times during cooking, so I take the correct size of dishes.

I pour buckwheat 1-2 cm

I fill the cereal with cold water, put the pan without a lid on maximum heat, add salt, and bring to a boil. I use iodized salt and am stingy with my salt: less salt equals healthier food.

Cover the buckwheat with a lid after boiling

After boiling, reduce the heat, cover with a lid and leave to cook for 20 minutes. I keep an eye on the time: it’s better to undercook buckwheat than to overcook it.

Shortly before it’s ready, I check whether there is enough water in the pan: you can hear it in the gurgles and you can carefully check it with a spoon. If the water has boiled away, you can add a little boiling water to prevent the buckwheat from burning. I don't mix buckwheat because... The integrity of the grains is very easy to break. If I constantly open the lid and stir the dish, my crumbly buckwheat will turn into a messy porridge.

After 20 minutes, I remove the pan from the heat and leave it to simmer for 5-10 minutes. The microclimate inside the pan and the thick bottom help with this - it gives off heat.

Then I mix it very carefully with a spoon.

I put crumbly buckwheat on a plate

OK it's all over Now. Boiled buckwheat is ready: a crumbly, aromatic, low-calorie and tasty side dish!

Menu (Power Mode)

The menu for the week should be varied and this will help avoid breakdowns and departure from the diet. If, due to the lack of sweets or flour products, the diet is difficult to tolerate, especially at first, then once a week you can allow a portion of your favorite food, provided that you work off the extra calories.

A weight loss menu should contain four servings of protein, three servings of fruits and vegetables, two servings of carbohydrates and one serving of the fats mentioned above each day. By alternating permitted foods every day, you can create a varied menu. Cook meat dishes in a steamer, oven or grill. For snacks: cottage cheese, bran and oatmeal cakes, apples, grapefruits, raspberries, strawberries. As recommended by your trainer, you can consume protein shakes.

Baked champignons

I included mushrooms in my top ten for their low calorie content. Champignons can be bought all year round in almost any store: fresh, canned or frozen. This recipe is with fresh mushrooms. The dish turns out aromatic and juicy: it can be included in the holiday menu.

Number of ingredients: 5 Cooking time: 45 minutes Calories per 100 g: 77 kcal Proteins / fats / carbohydrates: 4.2 / 4.2 / 5.7

Ingredients:

Set of products for baked champignons

• Champignons – 300 grams
• Onion – 100 grams
• Sour cream 15% – 50 grams (2 tablespoons)
• Vegetable oil – 5 grams (1 teaspoon)
• Salt to taste

Washing fresh champignons under running water

I dry the champignons on a towel.
I wash the champignons under cold water and place them on a towel to remove excess moisture.

I cut off the stems of the champignons and chop them finely

I cut off the legs and plates and cut them into 5 mm cubes.

Finely chop the onion

Champignons and stuffing with sour cream, onions and champignon legs for baking

I chop the onion, mix it with mushroom stems and sour cream, add salt.

Stuffed champignon caps before baking

I put the caps in a form greased with vegetable oil, and put the prepared mixture on top.

I bake in the oven for 35 minutes at 190 degrees.

Baked champignons are ready

Baked champignons on a plate

Mushrooms can be eaten with any main course. And they are also very tasty on their own!

Fitness food recipes

First meal

Chicken and vegetable soup

Ingredients: chicken breast, carrots, zucchini, green peas, green beans.

Make a weak broth from chicken breast. Remove chicken meat and cut into small pieces. Place chopped vegetables into the broth, add salt, bay leaf, allspice and cook until the vegetables are ready. At the end, add pieces of chicken breast and finely chopped garlic.

Cauliflower and zucchini puree soup

Ingredients: cauliflower, zucchini, onions, milk.

Boil cauliflower, zucchini and onions, rub them through a sieve. Add vegetable broth, low-fat milk, salt. Before serving, add herbs and garlic.

Second courses

Fish stewed in milk

Ingredients: hake, onion, salt, milk, spices.

Cut the fish into portions, cut the onion into half rings. Pour milk, add salt and spices. Cook in a slow cooker in stewing mode.

Omelette with chicken breast

Ingredients: boiled chicken breast, 1 egg, 3 chicken whites, low-fat milk, salt, spices.

Beat the egg and whites, adding milk, salt and spices. Finely chop the boiled chicken, put it in a frying pan and pour in the milk-egg mixture. Fry without adding oil on both sides.

Eggplant with tomatoes and cheese

Number of ingredients: 3 Cooking time: 40 minutes Calories per 100 g: 70 kcal Proteins / fats / carbohydrates: 3.7 / 3.7 / 5.6

Ingredients:

• Eggplants – 700 grams
• Tomatoes – 200 grams
• Garlic – 2 cloves
• Cheese – 100 grams
• Vegetable oil – 5 grams
• Salt to taste

Fresh washed eggplants
Wash the eggplants and cut them into long slices.

Sliced ​​eggplants are soaked in water and salt

I soak it in salted water to remove the bitterness. While the eggplants are undergoing spa treatments, I chop the garlic and tomatoes and grate the cheese.

Drying the eggplants on a clean towel

I blot the eggplants with a napkin and place them on a baking sheet. I don't add salt.

Sliced ​​eggplants with garlic on a baking sheet

I grate and sprinkle the eggplants with garlic.

I put the tomatoes on the plates.

Eggplants before baking

I sprinkle cheese on top.

I send it to bake in the oven for 25 minutes at 200 degrees.

Baked eggplants with garlic, tomatoes and cheese

The crust was baked, but not burnt, and the eggplants were cooked well.

162 gram serving of baked eggplant

Delicious, aromatic and the side dish is ready! This serving is 114 kcal. Pairs well with meat and poultry dishes.

Advantages and disadvantages

Secret 11th Side Dish Only 15 Calories

It was about him in kindergarten that they made a riddle: “Without windows, without doors, the room is full of people.” The secret is simple: cucumber. I took this crunchy vegetable aside for a dozen low-calorie side dishes. Because cucumbers are not cooked after all, and are considered a salad product, not a side dish. I can eat cucumbers with any main dish, I especially like the combination with meat.

Number of ingredients: 1 Cooking time: 2 minutes Calories per 100 g: 15 kcal Proteins / fats / carbohydrates: 0.8 / 0 / 3

Ingredients:

• Fresh cucumbers – 1-2 pieces

Fresh cucumbers are a low-calorie product.
Various sources indicate the calorie content of a fresh cucumber from 10 to 15 kcal per 100 grams.

Peeling a cucumber

Let me immediately explain that 10 is a peeled vegetable without skin, without salt. 10 kcal is almost nothing!

Therefore, in the evening, if the fairy of Gluttony visits me and leads me to the refrigerator, then to pacify her, I keep a crispy pimply cucumber there. The little green one snorted, and my conscience is clear, and the fairy flies to others and doesn’t bother me anymore.

And a couple of circles on your eyes can scare your family.