Diet breakfast, 100 delicious recipes with photos of alimero

Diet "Maggi"

This diet is also mostly protein, like the Pierre Dukan diet, but, unlike the latter, the nutrition plan here is developed week by week, allowing you to gradually get used to certain restrictions. Its main difference is that there are only two options, egg or curd, that is, the diet is quite strict and is not suitable for everyone. After all, for example, eating only eggs for several days is something that not everyone can handle, and not every pancreas will thank you for it. But in exchange for the dubious effect on health, the diet promises to help you lose ten kilograms in a month, you must admit, it sounds very tempting. Dietary dishes for breakfast are hardly worth waiting for here, but many are ready to limit themselves so much in order to reduce the treasured number of centimeters in their waist.

What should an ideal breakfast include?

To ensure breakfast is at the highest level, you must adhere to a number of important rules:

Calorie content - if the goal No. 1 is simply to maintain normal weight, you need to consume about 300-400 kcal for the first meal, if the goal is to lose weight, then the number of calories should not exceed 300-350 units;

Carbohydrates are best consumed in the early hours, but at dinner their consumption should be kept to a minimum. However, you should not eat baked goods or confectionery products in the morning; it is best to choose whole grain porridge with the addition of nuts and dried fruits. The carbohydrate ratio should be between 45-55% generally half;

Proteins are the main element that allows you to maintain normal muscle mass without allowing your body to become bony. The best sources are milk, cheese, eggs, soy, and a protein shake. Proteins should account for about 15-20% of breakfast calories;

Fats - many people think that they need to be reduced to 0, this is a mistake, it is important to choose fats of plant origin and avoid animals. The amount of the total volume should not exceed 25-30%

The best sources are nuts and olive oil;

Sugar is the main source of problems with excess weight, to reduce it to a minimum, you must avoid adding it to coffee or tea. Why is this happening?! Sugar itself has a high level of glycemic index, quickly releases energy and, without physical activity, literally for the first 30-60 minutes after consumption, is partially deposited in subcutaneous fat. It’s better to replace regular refined sugar with honey;

Time - the best meal for weight loss for the first time is 30-60 minutes after waking up. If you are training in the morning, you should eat carbohydrate foods before the workout and protein foods after the workout.

How many calories do you need to lose weight

The choice of menu depends on your lifestyle.

If you lead an active lifestyle and exercise at least 3 times a week, then a 1500 calorie diet is suitable.
For women who do not exercise or exercise occasionally, but lead an active lifestyle, a 1200-calorie diet is suitable.
The 1000 calorie diet is suitable for those who lead a sedentary lifestyle.

Nutritionists advise sticking to a 1,200-calorie diet. With such a diet, proteins should make up 45%, fats 20%, and carbohydrates 35% of the daily diet.

Counting calories

A calorie is a unit of measurement of energy that the body receives from food. 1 gram of protein contains about 4 calories, 1 gram of fat contains 9.

If a person consumes the same amount of calories that he gets from food, he does not gain weight. In reality, consumption usually exceeds receipts. You can calculate the required number of calories by multiplying your weight by 24. If you actively engage in sports, add 20-25%.

For example, if you weigh 70 kg, it will be 2010-2100 calories - this is how much you need to consume per day, based on the reduction in calorie intake, you can distribute it throughout the day

Second breakfast - 10%;

Lunch - 35%;

Afternoon snack -10%;

For dinner - 20%

For approximately a 1200 calorie menu this would be:

Breakfast - 25% of 1200 = 300 calories;

Second breakfast - 10% of 1200 = 120 calories;

Lunch - 35% of 1200 = 420 calories; ;

Afternoon snack -10% of 1200= 120 calories;

Dinner - 20% of 1200 = 240 calories.

Sample menu for 1200 calories for weight loss per day

Breakfast - 300 calories: 150 grams of cabbage and carrot salad, seasoned with a drop of vegetable oil, crispy bread spread with 5 grams of spread and a piece (50 grams) of boiled sausage.

120 calorie second breakfast: Cup of coffee with 1 teaspoon of sugar.

Lunch for 420 calories: 80 grams of boiled chicken, 150 grams of potatoes, poured with 20 grams of vegetable oil, a cup of green tea.

120 calorie afternoon snack: 2 yogurts (1.5% fat)

240 calorie dinner:

70 grams of durum spaghetti, without anything, or 200 grams of fish and 150 grams of cabbage and carrot salad, sprinkled with vegetable oil.

You can eat everything high in calories and fat only at the beginning of the diet, while the body gets used to it, but then switch to proper nutrition, because it is not only tasty, but also healthy and will allow you to maintain a beautiful figure for many years.

What kind of wine can you drink while dieting?

If you are determined to lose weight with the help of this burgundy drink, then you need to find a really high-quality product. Red wine for weight loss should be dry and dark in color. Today in the store you can find a huge selection of brands in completely different price ranges. It doesn’t have to be expensive – it means quality. Many Russian producers offer very good wines at reasonable prices.

When dieting, you can drink both red and white dry wine. Do not take semi-sweet/sweet under any circumstances. Dry wine contains a very small percentage of sugar, which is what you need when losing weight. Red wine contains more resveratrol than white wine, so a burgundy drink will work more effectively, but if you are not a fan of a tart taste, you can also choose a dry white variety.

Does breakfast help you lose weight?

Some experts believe that breakfast is mandatory when losing weight. Supposedly, it kickstarts your metabolism into overdrive in the morning and helps you avoid overeating during the day. On the Internet you will find a lot of advice on how to force yourself to eat in the morning even if you don’t feel like it at all.

However, do not forget: modern science says that for successful weight loss, only one thing is important - create a calorie deficit in your diet. Therefore, in fact, for fat burning it does not matter at all whether you have breakfast or not. The main thing is how much you eat during the day.

If a piece of food doesn’t fit into your throat in the morning, then there is absolutely no need to force yourself. Everyone's body is different. Some eat breakfast with pleasure, others cannot even look at the food. If you are more active in the evenings, then most likely, most of your daily calories should be transferred to the afternoon. There is absolutely nothing wrong with skipping breakfast. Provided, of course, that you have no medical contraindications.

In any case, first of all, you need to listen to your body and do what makes you comfortable.

Vegetable omelet

Cooking time: 25 min.
Number of servings: 2 persons.
Calorie content of the dish: 427 kcal.
Purpose: diet, breakfast.
Cuisine: Greek.
Difficulty of preparation: medium.

Having breakfast with a dietary vegetable omelette, you will get a boost of energy and good mood for the whole next day. It is very fluffy, appetizing and will appeal to all people who love light but tasty food. These scrambled eggs are made in the oven, not in a frying pan, so they contain a minimum amount of calories. You can add any spices to a dietary dish, the main thing is not to overwhelm the taste of fresh vegetables.

Ingredients:

milk – 1 glass;
salt, seasonings, pepper;
eggs – 4 pcs.;
hard cheese – 200 g;
carrots – 2 pcs.;
zucchini – 0.4 kg;
bell pepper – 2 pcs.;
leek - 1 stalk;
broccoli – 0.4 kg.

Cooking method:

Wash the vegetables and dry. Peel carrots, zucchini, and peppers from seeds. Cut all vegetables into small cubes of the same size.
Place a dry frying pan on the fire. When it warms up, fry the carrots, zucchini, peppers and leeks without oil in their own juice for 5 minutes.
Add broccoli. Pour in a little water and simmer for five minutes.
Transfer the vegetables to a baking dish.
Beat eggs with salt. Gradually add milk. When the mass becomes fluffy, pepper it and add seasonings.
Pour the egg mixture into the pan with the vegetables.
Preheat the oven to 190 degrees. Place a dietary dish in it and cook for a quarter of an hour. A couple of minutes before turning off, sprinkle with coarsely grated cheese.

PP omelette for breakfast

This method allows you to prepare a dietary product, but 20 minutes is a long time for me in the morning. Spices are also not needed - fresh herbs give a bright taste. You can add a little black pepper to taste. Now you can cook a quick diet omelette.

Our step-by-step recipe will help you avoid getting confused. Yes, these are slightly non-standard methods. But - no frying or burnt crust, no sticking to the pan.

Is it possible to have scrambled eggs and other egg dishes when losing weight on a diet?

Good afternoon Food should be low in calories, but always tasty and nutritious. The steps for preparing the mixture are the same for different cooking options.

Ingredients: Eggs - 2 pcs, more if eggs are small Olive oil - 1 tbsp. You can add something else to taste: Mushrooms Cherry tomatoes Chia seeds or any other Bell peppers, etc. We start losing weight with an omelet for breakfast.

Today we will prepare an omelette for breakfast for weight loss. Put the butter and the frying pan aside - we definitely won’t fry it.

Simple vitamin soup from young nettles 30 min. Delicious and light pea soup with garlic croutons 30 min. Azerbaijani piti soup - gourmet recipe 1 hour 1 serving. Add a comment Cancel reply. To benefit from this product, you need to know how to prepare and use it correctly. One of the most popular egg dishes for weight loss is an omelet.

It's a delicious, nutritious meal that's easy to prepare. But despite its beneficial properties, it should not be abused. This is interesting! However, the latter have a hypoallergenic composition and lower levels of fat and protein, so they are more suitable for diet.

Today we will prepare an omelette for breakfast for weight loss. Put the butter and the frying pan aside - we definitely won’t fry it. Let's prepare a delicious diet omelette in two ways. It's very fast, and the result will please you.

It is recommended to eat a dietary omelet or other egg dishes when losing weight. There are many recipes that will be an excellent addition to your diet. Egg whites have virtually no fat or carbohydrates, so they are safe for weight loss. The number of yolks should be limited to 1 per day, and with a strict diet - 1 or 2 per week.

When losing weight, it is better to eat boiled eggs. This way, the product retains beneficial substances and reduces the risk of salmonella infection. An omelet is also an excellent breakfast option, but not everyone who is losing weight knows how to make it correctly. To make it dietary, you need to use low-calorie ingredients, for example, non-starchy vegetables (zucchini, bell pepper, tomato, onion, lean meat, milk, etc.).

Do not grease the frying pan; it is better to use non-stick cookware. It is recommended to avoid salt or limit its amount.

Sausages, store-bought sauces, and fatty foods are prohibited during weight loss. There are many omelet recipes that you can eat while on a diet. Protein contains a minimum of calories, you can eat it daily and more than 3 pieces per day.

Almost all nutritionists recognize breakfast as a more important meal of the day than lunch or dinner. This can be justified by the fact that during sleep the blood sugar level drops significantly, and it needs to be brought to normal in order to restore energy balance, accelerate metabolism and give energy for the whole day.

There are a variety of protein omelet recipes that will help satisfy your hunger and speed up the fat burning process. If you regularly consume the product raw, the risk of salmonellosis is higher.

The benefits of omelet

This is an acute intestinal infection, which manifests itself as damage to the gastrointestinal tract and symptoms of intoxication. Raw eggs contain avidin, which interferes with the absorption of some B vitamins.

After heat treatment, this substance is destroyed. When losing weight, it is forbidden to eat scrambled eggs in large quantities, using oil, salt, spices, and fatty foods. But there are also many recipes for this dish, including dietary options. To prepare a filling but low-calorie breakfast, use little or no olive oil and sea salt. Combine the dish with fresh vegetables and herbs.

Scrambled eggs can be eaten no more than 1 - 2 times a week. The best time to eat eggs is in the morning. Such a breakfast satisfies quickly and for a long time, then a person eats less food during the day.

Although steamed egg white omelette can be eaten even in the evening. There are many recipes for dietary omelets; they can be made from eggs, whites only, with the addition of low-fat milk or water. If you follow the cooking rules, such food can be consumed at any time of the day. The method of heat treatment also matters.

How to reduce the calorie content of dishes

Small tricks can help you make your meals less calorie-dense. The trick is that

For meat dishes, try to eat turkey and chicken, they are less fatty.
When dressing salad with vegetable oil, as well as adding butter to porridge, strictly measure with tablespoons (teaspoons), do not season by eye.
Cook meat or fish in foil. Wrap in foil and cook in the oven. This way you won’t have to add any oil, and the dish will turn out not only healthy, but also low in calories.
Mayonnaise is one of the foods that makes us fat. Replace mayonnaise with sour cream (its fat content is less) or make a light sauce, mix low-fat yogurt and low-fat sour cream in equal parts. Add salt and pepper to taste.
Sometimes the soup turns out too oily. If you are on a diet, you don’t have to cook separately for yourself. Remove the film of congealed fat from the surface of the soup and reheat it in a separate bowl. Here's a soup for weight loss.
When frying schnitzel, replace the chicken egg with lemon. Squeeze lemon juice onto a piece of meat, roll in breadcrumbs and fry, this will reduce the calorie content of the dish.
When frying meat in vegetable oil, place pieces of meat on a hot frying pan; the intense heat will close the pores and the meat will not have time to absorb excess fat. Likewise, when deep-frying, do not lower the pieces until the oil reaches 165 -170 degrees. Otherwise, the products will absorb a lot of fat.
But it’s better to replace regular frying pans with dishes with a non-stick coating, then you won’t have to add fat and oil.
You can cook low-calorie vegetable dishes in a slow cooker and steamer.
If you like juicy, tasty hunting sausages, pierce them with a fork when frying, the amount of excess fat will disappear.

To prepare dishes that use cream, replace some of the cream with starch or grated potatoes. The taste of the dish will not be affected by this.
Sometimes you want to treat yourself to delicious fried food. If, after frying, you briefly place (potatoes, cutlets, a piece of meat) on a napkin, the excess fat will be absorbed and the dish will be less caloric.
Tomato sauce with chili pepper served as a side dish improves metabolism.
Choose cheese with a fat content of no more than 30%. It's healthier for your figure.
Instead of a regular omelet for your morning breakfast, prepare a diet one. Instead of regular fat milk, use 1-1.5% fat or mineral water. Or prepare dietary scrambled eggs: pour 2 tablespoons of mineral water into a hot frying pan. When it boils, break the egg.

Oatmeal in a jar

PP breakfasts for every day have recently been diversified with a new recipe called “oatmeal in a jar” or “lazy oatmeal”. She gets ready in the evening. This oatmeal is made in a jar or plastic container. You can take this snack to work if you don't have time to eat at home.

The dish is high in protein, calcium and fiber. The calorie content of “lazy oatmeal” depends on the components used and is about 130 kcal per 100 grams.

Compound

Oatmeal (traditional, not instant) - ¼ tbsp.
Natural yogurt without sweeteners and flavoring additives – ¼ tbsp.
Milk – 4 tbsp. l.
Fillings - to taste.
Sugar - to taste.

Cooking process

You need to put oatmeal, milk, yogurt, toppings in a jar or container, close the jar with a lid and shake several times.
Next, open the jar and mix the contents thoroughly.
Then you need to close the lid again and leave the jar in the refrigerator overnight.

What can I add?

You can use anything as a filler: fresh berries and fruits, nuts, jam. For spices, a pinch of cinnamon is suitable. Classic combinations are banana with cocoa, banana with peanut butter, apple with cinnamon. Sugar can be replaced with sweetener or honey.

How to serve

You need to open the lid of the jar, decorate with a mint leaf, fresh berries or pieces of fruit. 30 sec if desired. You can reheat oatmeal in the microwave.

Breakfast options to choose from

Breakfast calories = 250 calories.

porridge prepared from 4 tbsp. oatmeal and 135 ml skim/soy milk or filled with water, but with raisins and 1 tsp. honey;
1 slice of whole grain toast, 2 eggs and 1 grilled tomato;
fresh fruit salad: a handful of grapes, tangerine, plum, banana, apple;
1 bottle of fruit puree, 1 banana and 1 tangerine;
2 boiled eggs and 2 slices of grilled turkey;
1 slice whole grain bread with 1 tbsp. l. peanut butter and 1 chopped banana.

How to prepare a diet breakfast. Healthy breakfasts. Recipes and their calorie content

Diet breakfasts for weight loss must contain the maximum amount of healthy and natural ingredients. It is better to keep all artificial products with dyes and preservatives to a minimum. This is the only way to preserve youth and health of the body.

Avocado baked with egg

Recently, avocado has become one of the most popular vegetables. Its demand is due to the large amount of proper fats, vitamins and acids. The neutral taste allows this vegetable to be used in both salty and sweet dishes.

Baked avocado with additional ingredients can be made in 5 steps:

The avocado needs to be washed, cut into 2 parts and the pit removed.
Next you need to make the mixture. The egg is broken into a deep bowl, diced tomato and a small amount of cheese are added to it. If desired, the dish can be supplemented with bell pepper. Salt and pepper are added to taste. The mass is mixed well.
This mixture needs to be poured where the bone used to be.
The resulting dish must be placed in the oven for 10-15 minutes at 200 degrees. 5 minutes before cooking, you can add an additional portion of cheese.
Once the dish is ready, it can be served, garnished with dill and adding fresh cucumber.

The calorie content of this dish is 300-350 calories.

Fruit salad

Fruit salad is always tasty and aromatic. It is best made in the summer, when there is a maximum variety of fresh and natural fruits.

For the salad you will need:

1 medium apple.
1 medium pear.
A handful of different berries.
1 ripe peach.
A few pieces of melon or watermelon.
Yogurt without additives.
Lemon juice.
Mint.

All fruits and berries should be washed well, peeled and cut into small pieces. Next, you need to add a little lemon juice and 1/5 spoon of yogurt. The salad must be mixed well. You can add mint for freshness. Afterwards you need to move it well again. The energy value of the dish is 200-230 calories.

Celery, Apple and Kiwi Smoothie

Smoothies are a quick and tasty breakfast that contains the maximum amount of vitamins and the minimum amount of calories. This is an ideal breakfast option for express weight loss. Even a child can prepare a smoothie in 5 minutes.

Celery, apple and kiwi need to be washed, peeled (if necessary) and cut.
All ingredients must be placed in a blender bowl and filled with 150 ml of water. If desired, you can add ½ ripe banana for sweetness.
Blend the smoothie in a blender until smooth.
Afterwards, the finished drink can be poured into a glass and garnished with a mint leaf and a slice of kiwi.

The energy value of the finished drink is 180-230 calories.

Oatmeal with honey and strawberries

Oatmeal is a proper, tasty and healthy breakfast. This cereal contains many useful substances, improves tone and prevents the occurrence of various diseases. In addition, it normalizes the functioning of the digestive organs, cleanses, and improves the condition of the skin.

To prepare delicious oatmeal, you need to follow several steps:

3-4 tbsp. l. cereals are filled with milk or water. For a liquid consistency you need 200-250 ml. For a denser texture, 150 ml is enough. With milk, the porridge will have a creamy and rich taste, but the calorie content will increase by about 100. Quick-cooking cereals are prepared in 5 minutes. It is better to choose long-cooked oatmeal. They contain more useful vitamins and microelements, but you will have to spend 20-25 minutes on preparation. After cooking, the porridge should be poured into a plate.
Ripe strawberries are cut into pieces and added to hot porridge.
The finished dish is decorated with 1 tbsp. l. honey If desired, you can add nuts.

The average energy value of a dish is 350 calories.

Five delicious breakfasts under 200 calories

1. Berry French Toast

We use:

1-1.5 cups frozen berries;
3 tbsp. l. Sahara;
8 pieces of baguette;
4 eggs;
1 tsp. grated orange zest;
100 ml orange juice;
salt to taste;
any favorite syrup;
100 g ground nuts.

How to prepare:

Preheat the oven to 180 degrees.
Mix berries with 2 tbsp. l. sugar and fill the “pockets” cut out in each slice of bread.
Whisk the eggs, orange zest, orange juice, salt and remaining sugar, and dip the stuffed bread into the mixture.
Bake it for 14-17 minutes until golden brown.
Drizzle with syrup and sprinkle with nuts.

Note: You can use your favorite fruit instead of berries or add cream cheese to the filling.

2. Italian frittata

We use:

4 eggs;
6 proteins;
1/2 tbsp. grated cheese;
1/2 tsp. finely chopped sage;
1/2 teaspoon salt;
1/4 teaspoon black pepper;
1 tsp. vegetable oil;
1 small zucchini;
green onions (can be dried);
2 tomatoes.

How to prepare:

Beat eggs and whites. Add 1/4 cup cheese, sage, salt and pepper, stirring constantly.
Place zucchini and green onions in a heated frying pan with oil. After two minutes, pour the egg mixture over the vegetables, cover the pan with a lid and simmer over low heat for 4-7 minutes.
Add tomatoes and remaining cheese. When the cheese has melted, you can serve. Breakfast for four is ready.

Note: zucchini can be replaced with zucchini, peeling it, and sage with rosemary.

3. Pancakes with cottage cheese

We use:

1-1.5 tbsp. skim milk;
3 eggs;
2 tbsp. l. ghee;
2/3 tbsp. flour;
1 glass of cottage cheese;
60 g cream cheese;
2 tbsp. l. Sahara;
2 tbsp. berries;
1/2 cup ground nuts;

How to prepare:

In a bowl, whisk together milk, eggs and butter. Add flour and salt. Stir until smooth and refrigerate for 1 hour (you can make the dough, for example, the night before).
Pour 2 tbsp into a heated and oiled frying pan. l. batter, allowing the pancakes to spread.
Fry until golden brown on each side.
Mix cheese, cottage cheese and nuts in a blender. Spread the mixture onto the pancakes and wrap.
Bake in the oven for 10-15 minutes at 180 degrees.
Serve with berries and powdered sugar.

Note: nuts can be replaced with berries or fruits.

4. Berry yogurt

We use:

800 g low-fat yogurt;
1 glass of berries;
100 g berry juice with pulp;
3 tbsp. l. confectionery sugar;
1 tsp. vanillin;

How to prepare:

Pour the yogurt into a container with a paper filter to let it sit for eight hours. This is necessary to make it less watery.
Then mix the “dehydrated” yogurt with berries, sugar, juice and vanilla.
Cool the resulting mixture for 15-20 minutes. Serve cold.

Note: Confectioners' sugar can be replaced with powdered sugar.

5. Scrambled eggs with tomatoes

We use:

1/2 sweet onion;
1 tomato;
basil or other Italian seasoning;
salt and pepper to taste;
1 egg;
1 tbsp. spoon of water;
2 tbsp. spoons of grated cheese;

How to prepare:

Fry the onion in a frying pan with a small amount of vegetable oil.
Add tomatoes, basil, salt and pepper and cook for 1 more minute.
Beat the egg with water and pour over the vegetables in the pan. When the egg is cooked, remove from heat, sprinkle with cheese and cover with a lid.
Once the cheese has melted, you can serve.

Healthy cereals

All kinds of cereals are the most popular breakfast option. It allows a person to recharge with energy, feel cheerful and active.

Buckwheat with fruit in a slow cooker

Ingredients:

buckwheat – 1 multicooker glass;
apple (sweet) – 1 pc.;
banana (very ripe) – 1 pc.;
low-fat milk - 1 multicooker glass;
sugar - to taste;
water - 3 multicooker glasses.

Preparation:

Pour the prepared cereal into the kitchen helper's bowl.
Peel all fruits and chop into cubes.
Add apples to the cereal first. Pour boiling water over everything.
Cook in the Krupa program for a standard period of time.
Then add banana pieces, milk, sugar and leave the treat on the heat for another 10 - 12 minutes.

When serving breakfast, add cream if desired.

Millet with pumpkin

Ingredients:

millet cereal – 1 full glass;
pumpkin pulp – 380 – 400 g;
water – 1 full glass;
milk – 2 glasses;
sugar and salt.

Preparation:

Pour the cereal with tap water. Mix directly with your hands. Place in a fine sieve. Squeeze out the liquid.
Separately, heat the water mentioned in the recipe. Pour the cereal into it immediately after boiling.
When the millet is half ready, add milk, add the coarsely grated vegetable and all the dry ingredients.
Cook for 17 – 20 minutes on low heat on the stove.

If the porridge has cooled down, it is delicious to eat cold, topped with currant jam.

Watch this video on YouTube

This is the Finnish version of everyone's favorite semolina porridge. It is prepared just as quickly and simply as a dish according to a classic recipe.

Ingredients:

fresh lingonberries – 1 cup;
semolina (cereals) – 5 dessert spoons;
sugar – 6 dessert spoons;
water – 2 full glasses;
vanillin – 1 pinch.

Preparation:

Gently mix the berries with all the granulated sugar. Place in a saucepan.
Pour all the water on top.
Place the container on the stove while it is on. Cook the contents at minimum heat on the stove for 8 - 9 minutes.
Strain the resulting liquid. Grind the berries with a masher.
Pour cereal and vanillin into the resulting lingonberry juice. Cook the mixture for 5 – 6 minutes until thickened. Be sure to stir the ingredients periodically.
Cool the porridge. Beat it with an immersion blender/mixer until pale. The treat should become airy.

Serve the original whipped semolina along with crushed berries. You can use heavy cream and butter to taste.

Watch this video on YouTube

Diet omelette with vegetables

Omelette with vegetables is rich in protein, fiber, vitamins and microelements. However, it should be taken into account that eggs contain quite a lot of cholesterol. Calorie content: 80 kcal per 100 g (changes when replacing some vegetables with others).

Compound

Quantity of products for 1 serving:

Chicken egg – 2 pcs.
Onions – ¼ pcs.
Sweet red pepper – ½ pc.
Zucchini – ½ pc.
Carrots – ½ pcs.
Cherry tomatoes – 3 pcs.

Cooking process

You need to wash and peel the vegetables. Next, finely chop the onion, chop the pepper, grate the zucchini and carrots, and cut the tomatoes in half.
It is necessary to heat the oil in a frying pan, pour the onion into it, fry it for about 2 minutes until it acquires a golden hue.
Then you need to pour peppers, zucchini, carrots, and tomatoes into the pan. Vegetables should be simmered for about 2-3 minutes. (until soft). Place the vegetable mixture from the pan onto a plate.
Next, you need to separate the whites from the yolks, beat them one by one with a mixer or whisk. Then you need to mix them and beat the egg mass for a few seconds.
Pour the mixture evenly into the pan. When a golden crust appears on the omelette, turn it over to the other side. You need to sprinkle the omelette with stewed vegetables and fry the dish over low heat for another 2 minutes.
Next, fold the omelet in half.

What can I add?

If you want to make an omelette less caloric, you should reduce the amount of frying oil. Oil can be either olive or sunflower. If desired, you can choose other vegetables for frying. Mushrooms, green beans, and spinach go well with eggs. The choice should be based on personal preferences and individual intolerance to the components.

How to serve

The finished omelette should be folded in half and allowed to cool slightly. Using a kitchen spatula, transfer the dish to a plate and sprinkle with seasonal herbs. Omelette goes well with whole grain bread, chicken or homemade ham.

Top 5 oatmeal recipes

Oatmeal with banana and peanut butter

Ingredients for 1 serving:

Oat flakes 30 gr
Egg
Peanut butter without sugar 20 g
One medium banana

Grind oatmeal until flour in a blender (you don’t have to grind it, but in this case the pancake will be tougher).
Mix flour with egg. You should get a thick, creamy mixture.
Spread the resulting dough onto a non-stick frying pan in a thin layer.
Fry the pancake on both sides. Remove from pan.
Spread with peanut butter.
Place sliced banana on top.

The pancake can be folded in half, or cut into four equal parts like a pie. If desired, you can put absolutely any filling: cottage cheese, red fish, herbs, ham, chicken breast.

Kbju for 1 serving: 388/16/15/49

Oat granola

Ingredients for 1 serving:

Oat flakes 40 gr
Butter 10 g
Nuts 10 gr
Honey 1 tablespoon
Soft cottage cheese 5% fat 150 g

Mix oatmeal with butter, nuts and honey. Place on a non-stick frying pan. Stir-fry until the mixture turns golden. Then place on a plate and let cool until the granola becomes crispy. Serve with cottage cheese.

Kbju for 1 serving: 481/19/23/52

PP pizza

Ingredients

Oat flakes 30 gr
One egg
Tomato 100 gr
Hard cheese 50% fat 50 g

First, we prepare an oatmeal pancake according to the recipe that we have already described above, from oatmeal and eggs.
When the oatmeal is almost ready, but still in the pan, place the sliced tomato on top.
Then sprinkle with grated cheese.
Cover with a lid and wait for the cheese to melt.
Then remove the pancake from the pan and slice like a regular pizza.

Kbju for 1 serving: 370/21/20/23

Oat cookies

Ingredients for 1 serving:

Oat flakes 50 gr
One egg
Butter 15 g
Raisins 20 gr

If desired, you can grind oatmeal in a blender.
Melt butter in the microwave. Mix the cereal with butter, egg and raisins. You can add sweetener. The mixture should be thick.
Now we take out a baking sheet and cover it with baking paper or a silicone mat. Carefully place the dough on a baking sheet and form cookies. Put it in the oven. Bake for 10-20 minutes until the cookies are browned. Remove from the oven and let cool.

Easy and quick egg dishes

Eggs for breakfast in various forms are prepared no less often than porridge. It doesn't have to be scrambled eggs. It’s enough to use your imagination to come up with more interesting and tasty options.

Eggs with sour cream and tomatoes

low-fat sour cream - 1 full glass;
raw eggs – 4 pcs.;
ripe tomatoes – 100 – 150 g;
salt and aromatic herbs.

Preparation:

Take heat-resistant molds of suitable shape and size. Options for julienne are good. Place a large spoonful of sour cream in each of the selected containers. Gently pour over the raw egg

This must be done carefully so that the yolk does not spread. Place another portion of sour cream on top. You need to distribute the remaining milk product equally between all the molds. Sprinkle pieces of peeled tomatoes onto the sour cream. Sprinkle the contents of the dish with salt and your favorite aromatic herbs. Place the molds on a baking tray filled with water. Cover each with foil. Cook for 15 - 17 minutes at 170 degrees in the oven.

Serve breakfast hot. It is especially tasty to complement it with golden brown bread slices with garlic.

Watch this video on YouTube

Diet omelette

A proper dietary omelette for breakfast is prepared in different ways. The one described below is one of the most popular and simplest.

eggs – 3 pcs.;
sunflower oil – 1 small. spoon;
salt and chopped parsley.

Preparation:

Heat sunflower oil in a frying pan. You only need to take a little bit of it.
Pour salted eggs well beaten with 3 dessert spoons of water on top.
Wait until the treat thickens.

Garnish the dish with chopped parsley leaves.

Preparation:

Pour the contents of raw eggs into a bowl. Lightly whisk with salt. You can use any aromatic herbs.
Separately, grate the carrots. Chop the onion very finely.
Mix the egg mixture with vegetables and herbs.
Pour it into a heated frying pan coated with a minimum amount of oil.
Brown the workpiece on both sides.

Roll the resulting flatbread into a roll. Cut into pieces and serve for breakfast.

Watch this video on YouTube

Is it possible to lose weight if you don't eat dinner?

Even if you're losing weight, you shouldn't skip dinner, as there's a high chance you'll break down and empty the refrigerator in the middle of the night. But eating enough at night is harmful, since the body is resting at this time and is not able to digest the food it receives. Also, by refusing dinner in order to lose weight, you risk worsening the condition of the digestive system, hormonal levels and nerves.

If you still decide to give up recipes for dinner in order to lose weight, consider the basic rules of such a diet:

eating 5 times a day, including light snacks;
exclusion of smoked, fried, fatty and sweet foods;
It is necessary to count the calories consumed. Since the absence of dinner stimulates a good appetite in the morning and slows down metabolism in the evening, it is quite possible to lose weight in this way.

The last meal is recommended 3 hours before bedtime. If there is no dinner, your last meal is at lunch. If you are sure that your body can withstand this restriction for the sake of losing weight, start right now. And remember, skipping dinner for effective weight loss does not allow any snacking.

What to snack on under 200 kcal?

What to snack on without harming your figure is a question most likely asked by any person who adheres to the principles of proper nutrition. It's no secret that to maintain a healthy and beautiful body, nutritionists recommend eating three times a day and having a couple of snacks during the day. The first snack can be between breakfast and lunch, and the second between lunch and dinner. Also, if you feel very hungry in the evening, and sometimes it happens that you can’t even sleep because of hunger, you can have a snack before bed. The recommended calorie content of a snack should not exceed 200 kcal, otherwise you will not want to have a full lunch or dinner, and it is not advisable to skip meals.

What to eat without harming your figure? The Calorizator website team has prepared for you a selection of simple and tasty snacks that you can easily take with you to work or have a snack at home.

Cottage cheese with fruits or berries

Of course, cottage cheese comes first on the list of healthy snacks. Choose cottage cheese with up to 5% fat content, but do not take completely low-fat. Nutritionists say that there is nothing healthy in it, and to improve the taste, starch, improvers and stabilizers are often added to low-fat cottage cheese. If you can't eat just cottage cheese, add an apple or other not very sweet fruit or berries to it. If you spend a little time, you can bake the apple and cottage cheese in the oven, then you will get not only a snack, but also a dessert. The calorie content of such a snack weighing as much as 250 grams will be approximately 160-170 kcal.

Avocado toast

Avocado toast can be a very tasty snack option. To do this, spread or cut 40 grams of avocado on whole grain bread and, for beauty, add cherry tomatoes, cut into halves or quarters, about 50 grams. You can add salt and pepper to taste. This snack is most convenient to make at home. It takes a minute to prepare, but it turns out very tasty! The calorie content of the snack is 162 kcal, but may vary slightly depending on the calorie content of the bread.

Carrot salad with nuts

Sometimes, for a snack, you want something simple, light and bright. Fresh carrot salad with nuts and yogurt is ideal. You can prepare it in advance and take it with you in a container to work. For one snack, grate 150 grams of carrots on a coarse grater, add a couple of spoons of 2% fat Greek yogurt and some walnuts - 10 grams. The calorie content will be about 145 kcal. The same salad can be prepared from beets and cabbage.

Boiled eggs

If you don't feel like cooking anything, keep a couple of hard-boiled eggs in the refrigerator. This is a great snack. In a couple of pieces, only 176 kcal. Lots of protein and vitamin D.

Protein cocktail

If you exercise, you need to have something to eat after your workout. This snack should be high in protein to close the metabolic window. It is not always convenient to carry lean baked and boiled meat in containers; this is where a protein shake comes to the rescue. Now there is a huge selection of them on the sports nutrition market. Choose the one that suits your taste, be sure to pay attention to KBJU. And follow the recommended amount, which is usually indicated on the packaging. One serving usually contains 20-30 grams of protein powder. For a snack, we made a double portion (40 grams of protein) and, if you mix it with water, the calorie content of one such cocktail will be 170-180 kcal, depending on the protein (calorizer). And protein satisfies hunger well. In addition, it helps curb sugar cravings because manufacturers make the protein taste as pleasant as possible.

Tuna sandwich

An excellent and quick snack option can be delicious sandwiches made from whole grain bread with tuna in its own juice. Preparing them couldn't be easier: simply place pieces of tuna on a slice of whole grain bread. Or you can not cook at all, but simply eat tuna as a bite with bread or even without it. Calorie content of 2 sandwiches (30 grams of bread + 55 grams of tuna) – 114 kcal. For beauty, you can add greens to your sandwiches; they won’t add calories, but will look appetizing. Just don't confuse tuna in its own juice with tuna in oil. The calorie content of tuna in oil is very high.

Cheese with olives

A few slices of your favorite cheese can also be a worthy snack. And if you supplement them with olives, the snack will turn out bright and tasty. Take about 30 grams of Tilsiter cheese and 7 olives, place them on a plate or make a canapé. To this very simple appetizer, depending on your mood, you can add any fresh vegetables: cherry tomatoes, cucumbers and bell peppers. The calorie content of cheese and olive canapés is 170 kcal. The only thing is that cheese and olives contain salt and the snack will be salty and can retain water in the body.

Nuts

It is convenient to snack “on the go” and “on the run” with nuts. In any supermarket you can buy a mixture of nuts or some individual favorite type of nuts. Just always read the ingredients, often a lot of salt is added to the nuts or they are coated with sweet glaze. The best choice would be to buy nuts in bulk at the market and make your own nut mix. Take it with you to work and on the road in a small zip bag or container. The recommended daily intake is 20 grams of nuts per day, which is only about 100 kcal, depending on the nuts. Nuts are tasty and filling, they are easy to overeat and not even notice, so before snacking on nuts, it is best to weigh them.

Fruit and berry smoothie

A liquid snack is also a snack! If you're away from home all day and can't sit down and have a snack, it's very convenient to pour a smoothie into a bottle and drink it throughout the day. The ingredients for a smoothie can be very different. In the summer, you can use any seasonal berries and fruits for smoothies (calorizator). And in winter, excellent thick smoothies are made from bananas. For example, you can make a smoothie with banana and kiwi. For one serving, take 1 frozen banana, 2 kiwis and add a little low-fat cottage cheese (50 g cottage cheese 2%). Then beat everything with a blender until smooth. Banana adds sweetness, kiwi is refreshing, and cottage cheese provides additional protein. This snack is filling and tasty. Its calorie content is 204 kcal per serving.

Dried fruits with dairy products

Don't ignore dried fruits! They carry a lot of benefits. A very tasty snack is Greek yogurt with dried apricots. Greek yogurt can be purchased at almost any store, and a small bag of dried apricots can be carried in your purse just in case. A standard jar of 200 grams of yogurt and 5 pieces (30 grams) of dried apricots is 196 kcal.

When compiling a menu and calculating the daily norm of KBJU, do not ignore snacks, they are very important for the normal functioning of the digestive system. Of course, if you leave everything to chance, you can eat a lot of unnecessary things, so it is advisable, at least for the first time, to weigh all foods and record them in a calorie analyzer in order to maintain slimness and beauty.

Author: Elena Sh. (especially for) Copying this article in whole or in part is prohibited.

Multi-ingredient recipes

Even a novice cook can prepare a healthy omelet. The recipes below can be included in the daily diet of people losing weight.

You cannot eat directly at night. The last meal should be 3 hours before bedtime.

Vegetable

The dish does not cause heaviness in the stomach and fills you with energy for the whole day. Omelette with tomatoes turns out juicy and rich in taste.

Required:

tomatoes - 220 g;
salt;
zucchini - 400 g;
spices;
bell pepper - 350 g;
broccoli - 420 g;
water - 40 ml;
fresh herbs;
onion - 130 g;
skim milk - 50 ml;
eggs - 4 pcs.;
vegetable oil - 10 ml.

Step by step process

Cut tomatoes, carrots, peppers and onions into cubes. Separate broccoli into florets.
Combine water and oil. Pour into the pan. Add vegetables. Simmer for 5 minutes.
Add cabbage. Cook - 5 minutes.
Mix the eggs with a whisk. Add milk. Sprinkle with spices and salt. Beat until smooth.
Pour over vegetables. Then - 7 minutes. Serve sprinkled with chopped herbs.

Curd

A healthy diet should include not only egg, but also cottage cheese dishes. We suggest combining the two options and preparing a nutritious dinner for weight loss.

Required:

cottage cheese - 100 g;
spices;
eggs - 2 pcs.;
salt;
greenery.

Step by step process

Pass the cottage cheese through a sieve. The product should become homogeneous.
Mix the eggs with a fork. Pour into cottage cheese.
Add finely chopped herbs. Add pepper and spices to taste.
Transfer to the pan. Cook covered over low heat for 7 minutes.

Cheese and oatmeal

A delicious dietary recipe with oatmeal will replace boring porridge in the morning. Frying oil is used if the frying pan does not have a non-stick coating.

Required:

milk - 110 ml;
cheese - 60 g;
oat flakes - 100 g;
eggs - 2 pcs.

Step by step process

Grate a piece of cheese.
Add eggs to milk. Beat with a fork.
Sprinkle oatmeal. Stir. Leave for 10 minutes.
Pour into the pan. Cover with a lid. Fry until golden brown.
Turn it over. Sprinkle grated cheese on one half. Cover with the other half.
Keep under closed lid for 1 minute.

Apple

Apples will help make an omelette original. Children will appreciate this sweet recipe. This dish will serve as a substitute for dessert during a diet.

Advice! To make the omelet tastier, buy a juicy and sweet variety of apples.

Required:

butter 61% - 20 g;
apple - 100 g;
cinnamon;
eggs - 2 pcs.

Step by step process

Peel the apple. Cut in half. Remove the core with seeds. If desired, you can leave the peel, but the omelette will not be as tender.
Cut into thin slices. Sprinkle with cinnamon. Stir. Vanillin can be added to improve the taste.
Melt the butter in a frying pan. Place the apple. Fry until soft over medium heat.
Mix the eggs with a fork. Pour into the pan.
Switch the burner mode to minimum. Then - 7 minutes.

Light protein breakfast

The omelet turns out tender, melting in your mouth. Greens added to the composition help improve its taste and nutritional qualities.

Required:

egg whites - 4 pcs.;
olive oil - 30 ml;
salt;
milk - 60 ml;
black pepper;
greens - 10 g.

Step by step process

Dry the washed greens. Shred it.
Salt the whites. Beat with a mixer or whisk. A light foam should form on the surface.
Combine with greens. Sprinkle with pepper. Add milk.
Stir gently but quickly.
Fry in a heated frying pan for 3 minutes.
Turn it over. Simmer until done.

On the water

In the classic French recipe, butter is used instead of milk, but it makes the omelette much higher in calories. During a strict diet, it is better to cook with water.

Product set:

eggs - 3 pcs.;
spices;
water - 40 ml.

Step by step process

Beat the whites separately.
Mix the yolks with a fork. Connect carefully.
Stirring constantly, pour in water.
Pour the mixture into the pan. Cover with a lid.
Turn on the maximum burner mode. Fry - 3 minutes. The omelette should rise.
Switch the burner to minimum mode. Simmer until done.

PP omelette is an easy dish to prepare. The main thing is to use the right products that will not only please you with taste, but also benefit your health.

Rice porridge with milk

Breakfast at the PP can consist of such a traditional dish as porridge. This is an easy-to-prepare breakfast containing vitamin complexes and microelements. Porridge is especially useful for people who have digestive problems. Also, when consumed every day, the dish helps to lose weight and remove excess fluids from the body. Calorie content: 100 kcal per 100 g.

The quantity of products is indicated for three servings.

Rice – 200 gr.
Milk – 500 ml.
Sugar - to taste.
Butter – 20 gr.

What can you eat for breakfast?

For breakfast, nutritionists recommend their clients prepare porridge (buckwheat and oatmeal are especially healthy) or whole grain muesli without artificial sweeteners. Chicken eggs, meat, fish or low-fat dairy products (cottage cheese, cheese, kefir, and yogurt) are suitable sources of protein in the morning.

A fruit or vegetable salad eaten in the morning can help replenish the deficiency of useful elements in the body.

Large-leaf green tea or cocoa without sugar will give you a boost of energy.