Diet food for weight loss – Diet recipes. Diet meals. Diets.
People who monitor their health and weight – strive to maintain or get rid of extra pounds – must include dietary meals in their diet. These dishes are presented in the widest variety – soups, main courses, salads, snacks and even desserts can be dietary. So, what are they, diet meals?
Diet meals are usually aimed at reducing weight and addressing certain health problems, so they are low in calories and low in fat, carbohydrates, sugar and salt. Above all, dietary recipes should contain a minimum of processed foods. Fresh meat, vegetables, fruits, herbs and eggs are much preferable to semi-finished products, canned food, processed meat, cakes, pastries, etc. Among dietary meals you will not find spicy, fried, smoked, flour and canned foods, as well as overly salty or sweet foods.
It should be borne in mind that dietary meals should be not only healthy, but also tasty – only then the desire to succumb to the temptation and gorge on harmful products will be minimal. Diet meals should keep you feeling full while protecting against subsequent overeating, so it is best if they contain protein and fiber. But it is not at all necessary to deny yourself the usual pleasures: for example, sugar can be replaced with honey, white flour – with grain flour, fatty pork – with dietary poultry or rabbit meat, baked goods – with healthy desserts based on berries and fruits. It should be noted that dietary meals must be selected taking into account the individual characteristics of human health.
Of course, people who follow diet recipes will have to forget about fried foods with a crispy golden crust. In this case, the “best friends” of people who are losing weight and take care of their health are stewed, steamed, boiled, oven-baked and grilled dishes. The multicooker, double boiler and pressure cooker will be great helpers here. The most useful in this regard is steam cooking, which allows you to preserve all the vitamins and nutrients in the products. Steamed vegetables and fish are perfect examples of dietary meals. But when steaming, as well as boiling, the output is often bland dishes that do not cause appetite – to remedy the situation, accompany these dishes with herbs, fresh herbs and natural homemade sauces such as lemon, cranberry or ginger. Instead of traditional roasting meat, try stewing it – cooking in your own juice will result in a less harmful and more tender dish. If taste is of paramount importance to you, baking in the oven can easily replace frying in oil without losing taste and aroma. In addition, when baked, products do not form harmful carcinogenic compounds hazardous to health.
More specifically, vegetable and legume soups, casseroles, stews with vegetables, steamed patties and steamed fish, as well as meat and fish baked in foil, can be excellent options for basic dietary dishes. It is best to choose cereals as side dishes, and accompany vegetable salads with light dressings. And no mayonnaise! Healthy diet snacks are just as important as the main meals. If you choose the right foods for your snacks, you can improve your metabolism, strengthen your immune system, and lose weight in half the time. Instead of traditional desserts like pastries and chocolate, look for fruit salads, smoothies and baked apples. And most importantly, remember – any dietary dish can imperceptibly turn into a high-calorie one if consumed in large quantities.
Cauliflower, carrot and celery vegetable soup will leave you feeling full without overeating, and its ginger will improve digestion and speed up metabolism due to its fat-burning properties.
Cauliflower, carrot and celery soup
6 pieces of carrots,
1/2 head of cauliflower,
4 stalks of celery,
100 g fresh ginger
2 cloves of garlic
1/3 cup walnuts
1.5 tablespoons of vegetable oil
500 ml of water or vegetable broth,
salt and pepper to taste.
In a skillet over medium-high heat, fry the walnuts for a few minutes, until they are lightly browned.
Preheat oven to 180 degrees. Coarsely chop the carrots, cauliflower and celery. Toss vegetables with 1 tablespoon vegetable oil, place on a baking sheet and bake for 25 minutes, or until cauliflower starts to brown.
In a skillet over medium heat, fry the grated ginger, chopped onion and chopped garlic in 1 teaspoon of oil for 5 minutes or until soft.
Heat the water or stock in a large saucepan, add the baked vegetables and the ginger-onion mixture. Season with salt and pepper to taste, bring to a boil, turn off heat and puree with a blender. Sprinkle the soup with toasted walnuts and serve.
Diet turkey soup with rice and vegetables is a great option for a quick healthy lunch without frying or using oil.
Rice soup with turkey
500 g turkey fillet,
2 stalks of celery,
4 bay leaves,
5 allspice peas,
8 glasses of water
1 glass of rice
Cut the turkey fillets into medium-sized cubes, place in a saucepan, cover with water, add bay leaf, allspice and bring to a boil. Season with salt to taste and cook over medium heat for about 25-30 minutes. Strain the resulting broth.
Add chopped onion, chopped celery, grated carrots and rice. Cook until vegetables and rice are tender. Stir in chopped parsley, season to taste and serve.
A crispy vegetable salad with a fragrant honey-lemon dressing will saturate the body with vitamins, but not extra calories, which is especially important for people who choose dietary meals.
Cabbage, carrot and bell pepper salad
1 small head of cabbage
1 yellow bell pepper
1 red bell pepper.
50 ml freshly squeezed lemon juice,
50 ml olive oil
2 teaspoons of honey
2 teaspoons of vinegar
salt to taste.
Chop the cabbage. Cut the bell peppers and carrots into long thin strips. Place vegetables in a bowl. Whisk all the dressing ingredients in a bowl, pour over the salad and mix thoroughly.
Can a dish and pasta be healthy and dietary? Maybe if you use whole grain pasta and don’t overcook it.
Asian style noodles
500 g noodles or spaghetti,
1/2 cup soy sauce
2 tablespoons lemon juice
1 teaspoon paprika (sweet red pepper)
1 bunch of green onions
1 medium bell pepper
300 g green peas,
1/2 cup toasted sesame seeds
Cut the bell pepper in half, remove the seeds and bake in the oven at 220 degrees for 15 minutes until soft. Boil the noodles in boiling water, following the instructions on the package. Combine soy sauce, lemon juice, paprika, 1/4 cup chopped green onions, and 2 tablespoons chopped cilantro. Add noodles, diagonally cut peas and thinly sliced bell peppers. Stir well, sprinkle with sesame seeds, garnish with remaining green onions and cilantro and serve.
Steamed fish is a light and very healthy dish that is quickly processed by the body. The most valuable property of fish is a minimum of fat, so it is simply irreplaceable for dietary nutrition. Try our recipe for fish with Lemon Ginger Sauce to boost metabolism.
Steamed stuffed fish with lemon-ginger sauce
1 medium-sized lean fish
4 lemon slices
60 ml lemon juice
3 tablespoons of sugar
salt to taste
50 g ginger
a small bunch of cilantro,
2 tablespoons lemon zest
1/2 glass of water.
Remove scales from fish, gut it and rinse thoroughly inside and out. Place the fish on a large sheet of aluminum foil. Stuff the fish with lemon slices and two-thirds of the ginger, cut into strips. Cover fish tightly with foil. Place the fish in a double boiler and cook for 20 to 30 minutes (the cooking time will depend on the size of the fish). Alternatively, you can use a pot steamer.
While the fish is cooking, heat the lemon juice in a saucepan. Add sugar and salt. Stir until they are completely dissolved in the lemon juice. Add water and bring to a boil. Add lemon zest and remaining ginger (grated or sliced). Simmer until the sauce thickens slightly.
Remove the fish from the steamer, place on a serving platter, pour over the sauce and sprinkle with chopped cilantro. Serve hot.
Oven-baked poultry with vegetables is a great option for a hearty dietary meal. Meat is known to go well with green and non-starchy vegetables. This combination minimizes the harmful properties of animal proteins, facilitates their digestion and promotes the removal of excess cholesterol from the blood.
Chicken fillet baked with broccoli
500 g chicken fillet,
200 g broccoli cabbage,
1 bell pepper,
10 g paprika
10 g black pepper
10 g curry,
salt to taste.
Cut carrots into large cubes, onions into half rings, broccoli into small pieces. Peel the bell peppers and cut into small cubes. Dice the chicken fillet. Place meat and vegetables on lightly oiled foil. Sprinkle with salt and season with spices. Seal the foil and bake in a preheated oven at 200-220 degrees for about 40 minutes.
A berry smoothie is great for a healthy breakfast, diet dessert, or a healthy snack. The calorie content of a smoothie is only about 100 calories. For extra satiety, you can add a handful of dry oatmeal to your shake. Without a doubt, children will definitely appreciate such a healthy drink.
As you can see, dietary meals can be not only healthy, but also appetizing. Therefore, cast aside all doubts and start taking care of your health right now, and “Culinary Eden” will help you with this! And also we advise you to look at our section “Lenten recipes”.