Complete Diet Menu for Weight Loss - 12 Step-by-Step Recipes

If the decision about the need to lose extra pounds is made, the future slim woman raises the question of how to organize nutrition, what diet recipes for losing weight at home to choose so that a poor diet does not lead to breakdowns and food revelry.

To stay within the framework and maintain the result, you will have to develop a diet strategy. This principle is the basis of the diet food delivery business, when the delivery service brings a balanced daily diet, on which many lose weight successfully. The only drawback of such services is the high cost of the product provided. This should not be an obstacle to gaining the long-awaited harmony, because it’s realistic to develop your own nutrition system, and recipes for dietary dishes that are easy to prepare at home will help.

Diet Breakfast Options

The fair sex, who prefer to start the morning with a cup of black coffee, in most cases weigh more than girls who do not deny themselves 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 each calorie consumed into fat reserves. Especially this is facilitated by plentiful late dinners. So, thinking about losing weight, first of all, study recipes for light, but nutritious breakfast dishes. A proper meal 30 minutes after waking up will start metabolism and help rationally distribute daily calorie content.

Oatmeal fritters

• 1 cup kefir;
• 1 cup oatmeal;
• 1 egg
• A pinch of baking powder;
• Agave syrup to taste.

Kefir mixed with oatmeal. The mixture should stand for 30 minutes, then beat the egg and put the baking powder. Bake pancakes in a hot skillet lightly greased with vegetable oil. Before serving, pour baking with agave syrup.

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

Omelet with cherry tomatoes and frozen spinach

• 3 eggs;
• 50 g of milk;
• 3 cherry tomatoes;
• 1 washer of frozen spinach;
• Salt to taste.

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

Turkey roll with original sauce

• 1 sheet of thin pita bread;
• 100 g of baked turkey breast;
• 50 g of cucumber;
• 50 g of tomato.

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

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Slimming Diet Dinner Recipes

Lunch should be the most high-calorie meal. To keep your sensation of satiety as long as possible, eat foods that contain low-fat protein and complex carbohydrates. A balanced hearty lunch will not overeat at dinner.

Diet vinaigrette

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

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

Vitamin salad of carrots and white radish

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

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

Cauliflower Cream Soup

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

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

Puree soup will fit perfectly into the diet of a losing weight. Despite the low calorie content, light vegetable soups envelop the walls of the stomach thanks to a gentle puree-like consistency and saturate well.

Chicken with pumpkin, green apples and rice

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

Chop the garlic. Marinate chicken fillet with garlic and spices for 30 minutes. Cut the pumpkin and apple into slices and place in a refractory mold greased with olive oil. Spread the prepared chicken on top. Cover the mold with a sheet of foil and send for 35 minutes to the oven, heated to 180 degrees. It is optimal to eat a dish with a portion of boiled brown rice.

Shrimp Pasta

• 300 g whole grain pasta;
• 200 g of shrimp;
• Half an onion;
• Clove of garlic;
• 2 tomatoes;
• 1 tablespoon of olive oil;
• A mixture of peppers, sea salt.

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

Wholemeal pasta contains a large amount of fiber, protein, vitamins and minerals. This is an excellent source of complex carbohydrates, the use of which saturates and stabilizes blood sugar levels for a long time.

Ideal dinner formula = low-fat protein + low glycemic index vegetables

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

Chicken breast stuffed with cottage cheese and herbs

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

Mix cottage cheese with seasonings, chopped garlic and herbs. Wash and dry the filet, make a longitudinal section and stuff it with prepared cottage cheese. Lightly grease the form with vegetable oil and bake for 25 minutes in the oven, heated to 200 degrees. A salad of arugula or other leafy vegetables, sprinkled with a drop of lemon juice and vegetable oil, is well suited for the dish.

Tilapia with vegetables

• 200 g of tilapia fillet;
• 400 g of frozen broccoli;
• Lemon;
• Salt pepper.

Add salt and pepper to the fish, sprinkle with lemon juice and put in a baking dish, greased with oil. Around the fish lay out the frozen vegetables. Put the mold in an oven preheated to 190 degrees, cook for 25 minutes.

The glycemic index shows how much blood sugar has increased after 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. A high level of insulin provokes an appetite, aimed mainly at foods containing fast carbohydrates.

The best diet desserts

Most breakdowns on a diet occur due to a sharp rejection of sweets. If you consume a sufficient amount of slow carbohydrates, the need for desserts will remain only at the psychological level. And here, low-calorie sweets from cottage cheese, sweet fruits and natural sweeteners will come to the aid of losing weight.

Chocolate ice cream made from banana and cottage cheese

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

Cut bananas into slices and freeze. Transfer fruits to a blender, add cottage cheese and cocoa, beat at high speed. Put the dessert in the freezer for 2 hours.

Cottage cheese casserole with cherry

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

Preheat the oven to 180 degrees. Separate the squirrels from the yolks. Beat whites in a strong foam. Mix cottage cheese, stevia, yolks, yogurt and flour, carefully add whipped whites. Transfer half of the mass into a silicone mold, put the cherry and the remaining curd dough on top. Bake for 30 minutes. Serve the cooled casserole with sprinkled skimmed milk powder.

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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 leisurely conscious 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 sports. If you limit yourself in nutrition, but lead a sedentary lifestyle, losing weight will occur not due to fat stores, but due to muscle mass. Therefore, it is important to join fitness and increase household activity.

Watch the video: WEIGHT LOSS MEAL PREP FOR WOMEN 1 WEEK IN 1 HOUR (October 2024).