Losing weight with meat: five delicious dietary dishes

Everything useful is simple

The first and most faithful friend of all those who are losing weight is chicken meat. It contains a lot of healthy protein, few calories and is perfectly absorbed by the body. Nutritionists recommend eating boiled chicken breast. Although a thigh or leg is also quite acceptable - you just need to peel off the skin and remove excess fat. These products are perfect for simple recipes for dietary meat dishes. First, boil 200 g of chicken fillet. Take small carrots and 400 g of broccoli, cut and simmer for 10 minutes. Next, cut the boiled fillet into pieces and add to the vegetables, continuing to simmer. Sprinkle the finished warm salad with lemon and olive oil. It contains vitamin D, which makes calcium from broccoli absorbed much better. This light dish will quickly saturate the body and allow it to not remember the feeling of hunger for a long time. You can also add other vegetables: zucchini, green beans, asparagus. You can find more chicken salad recipes here.

Table of dietary meat, calorie content and nutritional value

Each type of meat has a different BJU ratio and calorie content.

The most common types of meat and their energy value:

Thus, the least nutritious from a dietary point of view are duck and goose, and it is best to avoid them during the diet.

Veal

Veal is one of the lowest calorie types of meat.
According to the calorie table, veal is one of the lowest calorie types of meat.

Regular consumption of this meat in food will reduce the calorie content of dishes and help saturate the body with iron.

It must be remembered that eating only red meat increases the risk of developing malignant tumors. The best option would be to alternate veal with other varieties.

horsemeat

One of the best, but less affordable options for weight loss. Horse meat is difficult to obtain, but it is a storehouse of protein and fat, amino acids, phosphorus, calcium, and magnesium.

It contains no cholesterol, making it ideal for diabetics and people with vascular diseases. Horse meat has one disadvantage - a sharp, specific taste and smell, which repels many.

Chicken

Chicken is easy and quick to prepare.
An ideal option for adherents of proper nutrition and people with poor health. Chicken is the most affordable meat, rich in vitamins A, E and C. It is quickly digested and does not contain many carbohydrates.

Tip: If you want to reduce the calorie content of chicken meat, it is better to remove the internal organs and remove the skin.

Chicken is easy and quick to prepare. It requires minimal processing time and goes well with any product.

Be sure to read: Calorie content of lard per 100 grams: consumption when losing weight, during a diet

Beef

Beef is rich in fluorine, magnesium and potassium and has a pleasant taste. Nutritionists recommend including it in the weekly menu. Regular consumption of veal in the diet helps normalize digestion.

Thanks to the presence of zinc, it improves blood circulation and is suitable for people with vascular diseases.

The only negative is the long and labor-intensive processing process.

Turkey

By adding turkey meat to your diet, you can make up for the lack of phosphorus, fluorine, vitamins B and P in the body.
Not the lowest calorie meat, but the presence of fluorine and a reduced percentage of animal fat make it useful for those losing weight. By adding turkey meat to your diet, you can compensate for the lack of phosphorus, fluorine, vitamins B and P in the body.

If you follow a strict regime, it is recommended to cook the breast: it contains less fatty tissue. It is better to avoid poultry skin.

Rabbit

The list of the most dietary types of meat is rightfully headed by rabbit meat. It combines the ideal balance of fats, proteins and carbohydrates, and is recommended to everyone who wants to lose excess weight.

Tip : When buying rabbit meat, it is important to pay special attention to the meat. The carcass should be fresh, a pleasant pink color without spots or bruises, not sticky and without a pungent odor.

Rabbit meat helps restore lipid metabolism and speed up metabolism. The meat is considered hypoallergenic and is suitable for people with hypersensitivity to meat products.

Mutton

Doctors do not recommend adding lamb to your daily diet
. Lamb contains many vitamins, minerals, amino acids and important microelements. The increased content of iodine, iron, and zinc makes it the healthiest meat for those losing weight and athletes.

Lecithin has a beneficial effect on lipid metabolism and metabolism, and helps normalize blood cholesterol levels.

Doctors do not recommend adding lamb to your daily diet: its excessive consumption can lead to the development of sclerosis and obesity.

Pork

It is one of the most common types of meat, but not the lowest in calories. 100 grams of pork contains twice as much fat as chicken, but it is rich in vitamin B and zinc.

Pork is absorbed by the body quite quickly and does not complicate the digestion process; it is useful to add it to the diet of nursing mothers.

A significant disadvantage is the increased risk of infection by internal parasites. It is contraindicated for people prone to allergic manifestations, with diseases of the kidneys, bile ducts, cholecystitis and atherosclerosis.

Goose and duck

Goose and duck are the heaviest and highest-calorie types of meat according to the energy value table. They contain a lot of cholesterol and are strictly contraindicated for diabetics.

At the same time, duck and goose are a source of proteins and give a quick feeling of fullness.

The retinol and pyridoxine they contain have a beneficial effect on potency and promote accelerated breakdown of amino acids. Therefore, goose and duck meat are indicated for consumption in strictly limited doses.

Be sure to read: How many grams of protein are in 100 grams of chicken breast: recipes and benefits

Meatballs with a twist

The method of preparing dietary meat dishes is not limited to boiling or stewing. They can be baked in the oven, steamed or in a slow cooker. You can cook the most tender turkey meat using any of these methods. It contains a huge amount of vitamins and minerals. In addition, it is absolutely harmless, so it can be given to small children and even used for feeding infants. How to prepare dietary dishes from turkey meat? It won't take much effort, especially if you make healthy meatballs. We pass 500 g of turkey fillet through a meat grinder along with an onion, garlic cloves, zucchini and celery stalks. Mix the minced meat, add 4 tsp to it. oatmeal, salt, spices to taste and form meatballs. We fry the onions and carrots in a saucepan, put the meatballs in it, add water and simmer for 30 minutes over moderate heat. You can serve this dish with fresh herbs and sour cream. This recipe is quite suitable for a slow cooker or double boiler.

Dietary meat dishes

Even if you use exclusively lean meats, you can get not only a healthy, but also a very tasty lunch, especially if you supplement it with some other low-calorie foods. For those who think that preparing healthy food for weight loss is a complicated process, this collection of recipes will help, which will prove that dietary meat dishes are easy to make.

Beef

This kind of meat product contains a large amount of iron, vitamins and proteins. Having chosen a lean cut, it is important to cook it correctly, and dietary beef recipes will help you with this. For example, everyone can boil meat, but not everyone knows how to stew it so that it turns out soft, but following the recipe, you can easily do it.

Ingredients:

• green beans – 200 g;
• olive oil – 2 tbsp. l.;
• beef – 700 g;
• celery stalk – 1 pc.;
• water – 2 tbsp. l.;
• carrots – 1 pc.;
• spicy herbs - to taste;
• canned tomatoes – 3 pcs.;
• corn starch – 1 tbsp. l.;
• pumpkin – 150 g;
• potatoes – 2 pcs.

Cooking method:

1. Cut the washed beef into small pieces, fry the pieces in oil.
2. Boil small pieces of celery root and carrot rings. Add beef to soft vegetables.
3. Sprinkle the dish with spices and add small pieces of canned tomatoes.
4. Simmer the mixture for about an hour, turning the heat to medium.
5. Add pumpkin sticks, potatoes and beans to the cauldron. Leave to cook for another 15 minutes.
6. Dilute the starch with water, pour the resulting sauce into the food being prepared, and after 15 minutes, remove the dish from the heat.

If you want to add variety to your healthy diet, make steamed meatballs from ground beef. It is important to know that this kind of dish can be eaten while losing weight, but it is advisable to twist the meat mass yourself, taking a piece of fresh beef. Without delay, start preparing a new dietary dish for yourself.

Ingredients:

• tenderloin – 300 g;
• salt – 0.5 tsp;
• butter – 1 tbsp. l.;
• rice cereal – 50 g;
• egg – 1 pc.

Cooking method:

1. Boil the rice.
2. Rinse the beef, cut it, grind it with a blender or meat grinder.
3. Combine the finished chilled cereal with the meat mass, beat the mixture again, and then beat in the egg, pour in the butter, previously melted.
4. Pinch off a little bit from the total mass, form into balls, and place them in a frying pan.
5. Pour water into the products and place the dishes on the fire.
6. After boiling, boil the meat balls for 10 minutes and serve.

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Diet chicken

Fans of food that is good for their figure and health will definitely be interested in such a dish as chicken fillet in a slow cooker, brought to readiness using the “Steam Cooker”. The dish can be eaten with side dishes: rice, vegetables or potatoes. Chicken for those on a diet is one of the ideal protein dinner options, so if you want to diversify the menu, be sure to cook chicken fillet with potatoes.

Ingredients:

• water – 350 ml;
• seasonings - to taste;
• dry basil – 0.5 tsp;
• potatoes – 4 pcs.;
• chicken fillet – 600 g;
• carrots – 1 pc.;
• salt – 0.5 tsp;
• onion – 1 pc.

Cooking method:

1. Rinse the chicken fillet with cool water and cut into large pieces.
2. Peel the vegetables and cut into cubes.
3. Pour water into the bowl and simmer for 15 minutes. chicken by turning on “Steam”.
4. Add vegetables to the chicken, season the mixture, stir.
5. Close the lid of the kitchen appliance without changing the mode, leave the dish to cook for another 30 minutes.
6. Serve the chicken and vegetables hot.

Fans of dietary chicken are also familiar with this recipe, when the fillet is cooked with herbs and onions, and sprinkled with ground ginger for a pronounced piquant taste. Due to the fact that the dish is made in a slow cooker, it becomes juicier, and due to the steam method it turns out absolutely not greasy. Read a detailed description of the process of preparing such a dish.

Ingredients:

• chicken fillet – 500 g;
• fresh greens – 0.5 bunch;
• onions – 2 pcs.;
• salt - to taste;
• ground ginger - to taste.

Cooking method:

1. Rinse the sirloin and cut into medium pieces.
2. Cut the carrots on a grater.
3. Chop the greens and onions, mix with other ingredients, sprinkle everything with ginger, add salt.
4. Line the bottom of a steaming container with paper and spread the chicken-vegetable mixture on top.
5. Turn on “Steam” and leave the equipment to cook the dish for 40 minutes. After turning off, keep the food inside the device for another 20 minutes.

Low-calorie turkey dishes

Turkey fillet occupies one of the leading positions in a healthy diet due to its beneficial properties and low calorie content. When losing weight, turkey can be supplemented with both vegetables and cereals, and if the dish is prepared correctly, the meat will turn out very juicy. Take care of your health and cook a steamed turkey fillet rich in vitamins.

Ingredients:

• turkey fillet – 450 g;
• hard cheese – 200 g;
• tomatoes – 2 pcs.;
• garlic, spices - to taste.

Cooking method:

1. Wash the turkey meat and cut into small pieces. You can also marinate the fillet in lemon juice or mustard.
2. Turn the cheese into large shavings.
3. Make half rings from the onion, cubes from the tomatoes, and finely chop the garlic.
4. Place the meat slices into the bowl of a steamer (or multicooker), distribute onions, garlic, then tomatoes on top. Cover everything with cheese.
5. Cook the fillet under the cheese for about 40 minutes, cool slightly and serve.

Stewed turkey breast meatballs with celery are suitable for those who like to have a hearty and tasty dinner, but watch their figure and control their diet. Thanks to the zucchini added to the recipe, the finished products have a low calorie content, and celery not only gives them a special taste, but also promotes the rapid burning of excess fat in the human body.

Ingredients:

• garlic – 3 cloves;
• zucchini – 1 pc.;
• oat flakes – 2 tbsp. l.;
• celery root – 1 pc.;
• turkey fillet – 400 g;
• spices, salt - to taste;
• onions, carrots - 1 pc.

Cooking method:

1. Wash the leanest part of the turkey and chop it with meat grinder knives.
2. Cut the zucchini on a grater.
3. Finely chop the celery root, onion and garlic.
4. Combine all the crushed ingredients in one container and mix them well.
5. Add spices and dry flakes to the mixture.
6. Form round meatballs and place in the bottom of the pan.
7. Pour half a glass of water into the bowl and simmer for half an hour.

From a rabbit

Since ancient times, rabbit meat has been considered a delicacy and the healthiest. Pediatricians recommend giving this environmentally friendly product to babies as complementary foods, and nutritionists say that you cannot find less lean meat. By introducing dietary rabbit dishes into your diet, you can improve the functioning of your gastrointestinal tract, saturate your body with vitamins, and relieve nervous tension. For example, rabbit meat baked in a sleeve in the oven turns out very tasty.

Ingredients:

• carcass of a young rabbit – 1 pc.;
• kefir – 0.5 l;
• greens – 0.5 bunch;
• onions – 4 pcs.;
• mustard – 1.5 tbsp. l.;
• olive oil – 1 tbsp. l.;
• pepper, salt - to taste.

Cooking method:

1. Wash the rabbit and cut it. Place small parts of the animal in a bowl, season thoroughly with seasonings, mixing with your hands.
2. Cut the onion into half rings and add to the meat.
3. Pour kefir into the mixture so that the dairy product completely covers the meat product. Stir the rabbit meat so that all the pieces are well marinated, put the container in the cold for 10 hours.
4. Add mustard to the marinated meat and let it sit for another 10 minutes.
5. Grease a baking sheet, place the rabbit meat on the surface, and place in the oven for 15 minutes.
6. Sprinkle the dish with herbs, pour over the remaining marinade, and leave to simmer for another 10 minutes.

This recipe for dietary rabbit cutlets is suitable not only for people who are trying to improve their diet and lose weight, but also for parents who make sure that their child’s menu contains only healthy foods. Preparing such a meat dish takes very little time, but in return you will receive delicious dietary products that go well with any side dishes.

Ingredients:

• butter – 100 g;
• flour – 0.5 tbsp;
• crumb of white bread - from 3 pieces;
• egg – 1 pc.;
• rabbit carcass – 1 pc.;
• water – 0.75 tbsp;
• onion – 1 pc.;
• spices, salt - to taste.

Cooking method:

1. Pour water over the bread crumb and chop the onion.
2. Wash the rabbit carcass, then separate the meat part from the bones.
3. Chop the rabbit meat into minced meat in a meat grinder, pour melted butter into the mixture.
4. Beat the egg into the rabbit mince and mix everything well.
5. Form balls of any size (preferably not too large), slightly flatten each one.
6. Fry the products in a hot frying pan without adding oil.
7. Serve the golden cutlets with a side dish.

Gourmet soup

Veal meat has excellent dietary properties and helps improve the functioning of the digestive system. It also has a pleasant delicate taste and refined aroma. Dietary recipes for meat dishes can be listed for a long time. Exquisite meat soup takes pride of place among them. Place a whole piece of meat (450 g) in boiling water and cook for 45 minutes. Then put the chopped onion, garlic, celery stalk, carrots, and red bell pepper into the pan. Scald 4 tomatoes with boiling water, remove their skins, chop them finely and place them in a pan with meat. Continue cooking the soup for another 20 minutes, then add 200 g of asparagus and keep the soup on the fire for a few more minutes. At the end, pour in 150 g of spinach, parsley or cilantro, let the soup boil and remove it from the stove. A delicious dietary meat dish can be served to the table.

How to cook dietary meat in French so that it remains tasty

First, we tell you how to make meat dietary in French.

• Meat is the basis of the food that interests us. But who said that it must be pork? Baked turkey medallions look no less appetizing. You can also bake chicken breast, veal, minced meat. By the way, the use of poultry to prepare holiday dishes is much more consistent with the traditions of French cuisine than pork. But if you really can’t imagine French-style meat not made from pork, then choose loin or carbonade as the lower-calorie parts of the pig.
• In fact, French meat usually includes not 3 components, but much more: there is almost always a vegetable layer between the meat and cheese. Most often these are onions, potatoes, tomatoes. So: if the vegetable layer is made wider, the meat will be more juicy. and the calorie content of the dish will decrease. Of course, we are not talking about potatoes, but about low-calorie vegetables containing few fast carbohydrates. Potatoes can be successfully replaced with grain or green beans.
• Let's focus separately on the sauce. High-calorie store-bought mayonnaise can be replaced with low-calorie mayonnaise, ideally homemade. But we still do not recommend choosing lean mayonnaise sauce prepared without using egg yolks - it is the least tasty. It is better to mix classic mayonnaise with sour cream or Greek yogurt, thereby making it more tender and reducing its calorie content. You can even skip mayonnaise completely, using less calorie mushroom sauce or sour cream instead. For piquancy, you can add pepper or garlic, table mustard.
• You can’t make meat in French without cheese, it will be a completely different dish. But you can add less of it by grating very finely. In addition, cheeses have different fat content. Try to choose varieties with minimal fat content.
• To ensure that lean meat turns out juicy when roasting, simply do not exceed the cooking time specified in the recipe. If you need to bake the meat for a long time, cover the pan with foil. In order for the food to brown, it is enough to remove the foil 10-20 minutes before it is ready.

Below you will find recipes for preparing dietary meat in French. We promise: you and your guests will be pleasantly surprised by their amazing taste and appearance!

Meat classics

Beef is somewhat tougher than veal, but it contains less fat and can be used to prepare more different dishes. Healthy dietary dishes made from this type of meat are best combined with vegetables. First of all, we clean 400 g of beef from films and fatty layers. Then we cut the meat into large slices, beating each one a little to make the meat softer. Rub it with salt and place it in a heated frying pan, greased with oil. After a few minutes, add a small amount of water to the meat and leave to simmer. Meanwhile, grate a large boiled carrot and 1 tomato on a fine grater, mix everything with 150 ml of water or milk and the juice of half a lemon. Pour this sauce over the beef and simmer for a few more minutes. You can also cook beef on the grill or grill pan, in which case stewed carrots and tomatoes will serve as a light side dish.

Dietary French chicken with pineapples

Components:

• chicken fillet – 1 kg;
• pineapple (preferably fresh) – 0.3 kg;
• curry sauce – 60 ml;
• mayonnaise – 60 ml;
• cheese – 150 g;
• salt - to taste;
• refined oil - how much will it take?

Cooking algorithm:

1. Cut the chicken fillet into slices, beat them lightly.
2. Grease the pan and place the chicken in it.
3. Mix curry sauce with mayonnaise, brush the meat with the resulting mixture.
4. Place the pineapple cut into pucks or cubes on top.
5. Sprinkle with shredded cheese.
6. Bake for half an hour at 180 degrees.

Chicken and pineapples are a strikingly harmonious combination. And if you add cheese to them, you get a dish that hardly anyone can resist. At the same time, the food turns out to be dietary, and even people on a diet can not scold themselves for being weak in this amazing snack.

Perfect combination

Dietary meat dishes at home are especially good with rabbit. And although its preparation will require some effort, the result will fully justify it. One of the most popular dishes is stew. First, cut 800 g of rabbit fillet into pieces and marinate in a mixture of apple cider vinegar and rosemary for 2-3 hours. When the meat is sufficiently soaked, we begin to sauté 4 onions and 800 g of porcini mushrooms in oil. In another frying pan, lightly fry the marinated rabbit meat. Next, take a pan with thick walls and put mushrooms and onions, 3 diced eggplants and carrots, and rabbit meat into it in layers. At the same time, sprinkle each layer with salt, pepper and chopped garlic. Pour water into the pan so that it covers all the ingredients and simmer for 40 minutes on the lowest heat. Then put 500 g of sour cream in the pan and let the stew sit for a few more minutes. When serving the stew, you can garnish it with a sprig of spicy arugula.

This is not a complete list of tasty and healthy meat dishes. If you have dietary meat dishes with photos of your own composition, tell other readers about them.

Meat rolls braciole

Recipe by Artie Booko, author of The Soprano Family Cookbook. Mafia kitchen"

Ingredients. 4 thin pieces of beef fillet (about 450 g), 2 tbsp. l. freshly grated Pecorino Romano cheese, a small bunch of parsley, salt and freshly ground black pepper, 4 thin slices of prosciutto, 2 tbsp. l. olive oil, 3 cloves of garlic, 240 ml of dry red wine, 900 g of tomato puree (passata) or Italian tomatoes in their own juice, 4 leaves of fresh basil, 450 g of freshly cooked ziti pasta or penne.

Instructions. Wash the parsley and chop finely. Chop one clove of garlic, peel the other two and lightly crush it with the flat part of a knife.

Place the beef between two sheets of cling film and carefully pound it with a meat mallet to a thickness of 3-4mm. Sprinkle beef with garlic, cheese, parsley, salt and pepper. Place a slice of prosciutto on top. Roll each piece of meat into a sausage-shaped roll and tie with kitchen string. Heat the oil in a frying pan. Add meatloaf and crushed garlic. Cook, turning the rolls occasionally, until browned on all sides and the garlic is golden brown. Pour in the wine and simmer for 2 minutes. Remove and discard the garlic. Add tomato puree and basil, stir. Cover and simmer over low heat, turning the rolls occasionally, for about 2 hours. The meat should be easily pierced with a fork. If the sauce becomes too thick, thin it slightly with water. Serve the braising sauce over freshly cooked pasta and the braciole meatloaf as a main course.