Full weight loss diet menu - 12 step-by-step recipes

If the decision about the need to lose those extra pounds has been made, the future slender raises the question of how to organize nutrition, what diet recipes for weight loss at home should be chosen so that a poor diet does not lead to breakdowns and eating habits.

Dietary breakfast options


The fair sex, who prefer to start the morning with a cup of black coffee, in most cases, weigh more girls who do not deny yourself a full breakfast. Having not received a legitimate portion of food at the beginning of the day, the body goes into an economical mode and converts every consumed calorie into fat reserves. Especially late abundant dinners contribute to this. So, thinking about losing weight, first learn the recipes for light, but nutritious breakfast foods. Proper meal after 30 minutes after waking up will start the metabolism and help rationally distribute daily calories.

Oatmeal fritters

Ingredients:
  • 1 cup of kefir;
  • 1 cup of oatmeal;
  • 1 egg;
  • Pinch baking powder;
  • Agave syrup to taste.
How to cook:

Kefir mixed with oatmeal. The mixture should stand for 30 minutes, then hammer the egg and put baking powder. Bake fritters on a hot griddle lightly oiled with vegetable oil. Pour the agave syrup before serving.

Agave syrup ─ superfood with bright caramel flavor and delicious aroma. It is a natural sugar substitute, helps to reduce weight and increase metabolism.

Omelet with Cherry Tomatoes and Frozen Spinach

Ingredients:
  • 3 eggs;
  • 50 g of milk;
  • 3 cherry tomatoes;
  • 1 puck of frozen spinach;
  • Salt to taste.
Cooking:

Defrost and squeeze spinach, cut tomatoes into slices. Preheat oven to 180 degrees. Beat the eggs with milk and salt. Put spinach and tomatoes in the form, pour vegetables with egg-milk mixture. Bake in the oven for 15 minutes.

Turkey Roll with Original Sauce

Ingredients:
  • 1 sheet of thin pita;
  • 100 grams of baked turkey breast;
  • 50 g cucumber;
  • 50 grams of tomato.
Cooking:

For the sauce mix 2 tablespoons of Greek yogurt, 1 teaspoon of French mustard, balsamic vinegar and honey. Pita bread with sauce, spread chopped vegetables and turkey, gently roll.

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Weight Loss Slimming Recipes

Lunch should be the most high-calorie meal. To maintain a feeling of satiety as long as possible, eat meals containing lean protein and complex carbohydrates. Balanced hearty lunch will not overeat for dinner.

Diet vinaigrette

Ingredients:
  • 1 celery root;
  • 2 carrots;
  • 2 beets;
  • 1 onion;
  • 200 g boiled beans;
  • 200 g sauerkraut;
  • 1 tablespoon of sunflower oil;
  • Salt and black pepper to taste.
Cooking:

Cook vegetables, cool, peel and cut into small cubes. Add finely chopped onion, beans and cabbage to vegetables, mix, salt, pepper and season with butter.

Vitamin salad from carrots and white radish

Ingredients:
  • 1 large carrot;
  • 1 medium radish;
  • 1 teaspoon of vinegar, sesame oil and soy sauce.
Cooking:

Grate vegetables, mash hands, to let the juice. Mix the vinegar, oil and soy sauce, and season the salad.

Cauliflower Cream Soup

Ingredients:
  • 1 liter of water;
  • 700 g of cauliflower;
  • 150 g of milk;
  • 2 yolks;
  • Salt and white pepper.
Cooking:

Disassemble the cauliflower into florets and boil it in boiling water for 10 minutes. Cool it down. Transfer to the bowl blender with the broth and chop. Beat yolks with milk. Stir with the soup. Transfer to a saucepan and bring to a boil. Add salt and pepper.

Soup puree perfectly fit into the diet losing weight. Despite the low calorie content, light vegetable soups due to the delicate puree-like consistency envelop the stomach walls and saturate well.

Chicken with pumpkin, green apples and rice

Ingredients:
  • 250 g chicken fillet;
  • 200 g pumpkin;
  • 1 large green apple;
  • 2 cloves of garlic;
  • 1 tablespoon of olive oil;
  • Sprig of rosemary, salt, pepper.
Cooking:

Garlic chopped. Marinate chicken fillet with garlic and spices for 30 minutes. Cut the pumpkin and apple into slices and put into a refractory mold greased with olive oil. Spread the prepared chicken on top. Cover the form with a sheet of foil and send for 35 minutes in an oven heated to 180 degrees. Optimally eat a dish with a portion of boiled brown rice.

Shrimp Pasta

Ingredients:
  • 300 g whole wheat flour pasta;
  • 200 g shrimp;
  • Half onion;
  • Garlic clove;
  • 2 tomatoes;
  • 1 tablespoon of olive oil;
  • A mixture of peppers, sea salt.
Cooking:

Finely chop the onion and garlic, fry in olive oil. Add peeled and chopped tomatoes. Boil the sauce on low heat for 10 minutes, then add the shrimp to the vegetables and cook for another 2 minutes. Salt and pepper. Cook the pasta to the state of "al dente" and mix with the sauce.

Whole-ground flour contains a large amount of fiber, protein, vitamins and trace elements. This is an excellent source of complex carbohydrates, the use of which for a long time nourishes and stabilizes blood sugar levels.

Perfect Dinner Formula = low-fat protein + vegetables with a low glycemic index

If you eat right during the day, in the evening there will be no bouts of severe hunger. A dinner consisting of chicken or fish and a portion of non-starchy vegetables will be a measured step towards a slim figure.

Chicken breast stuffed with cottage cheese and greens

Ingredients:
  • 1 chicken breast;
  • 100 g of cottage cheese;
  • 50 g of parsley;
  • 0.5 teaspoon curry, salt.
Cooking:

Curd mix with seasoning, chopped garlic and herbs. Wash and dry the file, make a longitudinal cut and stuff it with prepared curd. Lightly grease the form with vegetable oil and bake for 25 minutes in an oven preheated to 200 degrees. A salad of ruccola or other leafy vegetables, sprinkled with a drop of lemon juice and vegetable oil, is well-suited to the dish.

Tilapia with vegetables

Ingredients:
  • 200 g tilapia fillets;
  • 400 g frozen broccoli;
  • Lemon;
  • Salt pepper.
Cooking:

Salt the fish, pepper, sprinkle with lemon juice and put in a baking dish, oiled. Frozen vegetables are spread around the fish. Put the form in an oven preheated to 190 degrees, cook for 25 minutes.

The glycemic index shows how much the blood sugar level has increased after consuming a certain product.

Foods with a high glycemic index trigger a chain reaction in the body: the higher the sugar level, the more insulin the pancreas produces. High levels of insulin provoke appetite, aimed mainly at products with a fast carbohydrate content.

Best Diet Desserts

Most diet breakdowns are caused by a sudden rejection of sweets. If you consume a sufficient amount of slow carbohydrates, the need for desserts will remain only on a psychological level. And here to help losing weight come low-calorie snacks from cottage cheese, sweet fruits and natural sweeteners.

Banana and cottage cheese chocolate ice cream

Ingredients:
  • 2 bananas;
  • 250 g of cottage cheese fat content of not more than 5%;
  • 1 teaspoon cocoa.
Cooking:

Bananas cut into slices and freeze. Transfer the fruit into a blender, add cottage cheese and cocoa, beat at high speed. Put the dessert in the freezer for 2 hours.

Cheesecake Casserole with Cherry

Ingredients:
  • 200 g of cottage cheese fat content of 2%;
  • 20 frozen cherries;
  • 3 tablespoons rice flour;
  • 2 eggs;
  • 3 tablespoons of natural yogurt;
  • Liquid stevia to taste.
Cooking:

Preheat oven to 180 degrees. Separate the whites from the yolks. Squirrels beat in a strong foam. Cottage cheese, stevia, yolks, yogurt and flour mix, gently add whipped whites. Shift half of the mass into a silicone mold, top with cherry and the remaining curd dough. Bake for 30 minutes, while serving the cooled casserole can be sprinkled with dry skimmed milk.

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Tips for losing weight

To successfully lose weight, you must adhere to simple principles.

  • Do not eat on the machine. Turn breakfast, lunch or dinner into a deliberately deliberate ritual.
  • Half an hour before each meal, drink a glass of clean water
  • Plan a menu and pre-purchase healthy foods.

Do not forget about the sport. If you limit yourself to nutrition, but lead a sedentary lifestyle, weight loss will occur not due to fat reserves, but due to lean body mass. Therefore, it is important to join the fitness and increase domestic activity.

Watch the video: How to Lose Weight and Get More Energy in 15 Days (October 2019).

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