Delicious diet recipes for weight loss. Sweet pleasures during a diet or What would be delicious to eat? What can you eat on a diet delicious

Proper lunch is an important component in the fight against excess weight or maintaining good physical shape. It should be light and useful, at the same time, tasty and energizing us. Also, the task of a full meal is to prevent our nightly overeating. Consider what should be lunch with proper nutrition for weight loss.

Experts believe that a healthy lunch for weight loss should include all groups of nutritional components: proteins, fats (only healthy) and carbohydrates. Much depends on their proportion. In the afternoon, it is recommended to consume slow carbohydrates with proteins. This combination will help saturate the body with energy and better survive all the restrictions that weight loss implies.

But foods that include sugar, that is, simple carbohydrates, are best not to eat for lunch. Surely you know the feeling of drowsiness and weakness after dinner. It is a consequence of a sharp jump in blood glucose. If you really want to add dessert to dinner, use something healthy - dark chocolate, dried fruits, honey. And it’s better to wait a bit, and then please yourself with a delicious afternoon snack.

The correct lunch for weight loss should be about 350-450 kcal. If you don't plan on accurately counting calories, you can use a different method to determine your portion size. The size of the protein dish should not exceed the size of your palm, a couple of tablespoons of dry cereals and a large portion of vegetables are added there - this is approximately the required number of calories. Nutritionists define the ideal dinner for weight loss as a plate filled a quarter with porridge, a quarter with a meat dish and a half with vegetables. Lunch may also include a light vegetable soup. Remember that an excessively large amount of even the most healthy food can be dangerous for the figure.

So, here menu, which may consist of lunch at the pp for weight loss:

• Light vegetable soup or broth - 150-200 ml.
• 150-200 grams of meat or fish dish. Meat and fish are best stewed, baked, boiled, steamed. If you are losing weight, it is better to refuse fried foods.
• From flour, choose rye or bran bread in an amount of no more than 30 grams.
• As a side dish, use stewed vegetables or salad, without the use of mayonnaise or sour cream. Quantity - 100-150 grams.
• You can drink a glass of freshly squeezed juice or compote without sugar, green tea or coffee.

When you eat, don't rush. Chew your food slowly and thoroughly - this will help you feel better with less food. It is better to drink 30 minutes before lunch and an hour after. Do not interfere with food and liquids, as it reduces the concentration of gastric juices, which slows down digestion. After you finish your meal, sit still for at least ten minutes so that your body absorbs the nutrients better.

In many ways, the correct dietary lunch for weight loss will depend on what kind of diet you follow:

• On the Dukan Diet you can eat any baked meat, fish and seafood, in the second and third phase - also a salad.
• On a diet minus 60 sushi and rolls are allowed without cream cheese, almost any dish of fish, meat and poultry with the addition of cereals, soup without potatoes.
• On the mediterranean diet you can eat a piece of grilled fish (ideally it should be salmon and trout, but cod is also acceptable, but not fried), as well as any salad, plus a side dish of porridge.
• If you stick protein diet, and you don’t have time to have a full meal, a protein lunch for weight loss may consist of a pack of cottage cheese, kefir or fermented baked milk and tea without sugar.
• If you need to stick to counting calories, what to eat for lunch when losing weight can be anything from the list of useful products, it is only important to fit into the required number.

What can you eat for lunch when losing weight: options

We considered an approximate version of what you can eat for lunch when losing weight. And now we offer several specific variations of the menu, which can be used for every day.

• Option 1. Includes 200 ml of vegetable soup without potatoes, zrazy or minced chicken cutlet for the second (100 grams), a couple of thin slices of rye or cereal bread, a salad with olives and cheese like Greek (100 grams), as well as a glass of citrus fresh. Juice should be half diluted with water. The total volume is 200 ml.
• Option 2. Another low-calorie weight loss lunch might include 200 ml of chicken broth, 100 grams of chicken meat, a couple of rye toasts, 100 grams of fresh vegetable salad (you can use cucumber, tomato, bell pepper and vegetable oil with lemon juice as a dressing). You can supplement the menu with green or ginger tea.
• Option 3. Includes 200 ml of vegetable soup without meat, 100 grams of boiled poultry without skin and 100 grams of white cabbage salad. You can also eat up to 30 grams of rye bread and dried fruit compote.
• Option 4. Another answer to the question of what to eat for lunch to lose weight is a fish first course, for example, 200 ml of fish soup, a piece of boiled fish from the broth, about 100 grams, 30 grams of bran, rye or cereal bread, 100 grams of beetroot salad and seaweed. You can also drink a glass of slightly salted tomato juice.
• Option 5. This variation allows you to eat for lunch with a diet cold first (beetroot, green borscht, okroshka without sausage and potatoes) in the amount of 200 ml, one chicken cutlet and 30 grams of rye bread or rye crackers. As a side dish, you can use stewed eggplant or zucchini, or a fresh cucumber. You can supplement the menu with fresh apple compote.
• Option 6. In this option, you need to eat vegetable soup, for example "Bonn" (it is better to use celery and tomatoes in it) in an amount of 200 ml. Also include 100 grams of boiled beans or pea porridge in the menu. They can be replaced with stewed mushrooms. You can have some rye bread and tea or coffee.
• Option 7. For the first - 200 ml of pea soup. On the second - 100 grams of stuffed river fish. You can eat a couple of slices of rye bread, 100 grams of fresh salad and drink a cup of green tea.

Healthy lunch for weight loss: recipes

When you have already figured out what is better to eat for lunch when losing weight, study a few examples of delicious and healthy recipes that can be used for a diet menu and proper nutrition. If you have the opportunity to dine at home, you can pay attention to the following options for dishes.

fish in a pot

Meat and fish cooked in pots is an easy way to make diet food both delicious and nutritious. Cut the fish, place the pieces in a pot and cover with several vegetable layers, for example, it can be onions, carrots, zucchini and cauliflower. Sprinkle each layer with any seasoning without salt. After that, pour low-fat kefir into the pot so that it does not reach 1-1.5 cm to the edge. You need to bake the dish for an hour at a temperature of 180 degrees.

Cheese soup

Many people love creamy puree soups, but when losing weight they are forced to deny themselves them. But this is not at all necessary, because you can cook diet versions of soups. Take any vegetables and stew them in a little oil. Cut low-fat processed cheese and add it to the vegetable broth, heat until the cheese is completely melted. Then place the vegetables in the container.

This soup is the perfect complement to a light salad of fresh or boiled vegetables.

lazy dumplings

Move a pack of fat-free cottage cheese, one egg, a couple of tablespoons of whole wheat flour and a pinch of salt. Form balls from the resulting mass. Boil out in boiling water. These dumplings can be served with kefir or natural yogurt. Supplement can be boiled or stewed vegetables.

Cauliflower casserole

You need to boil 200 grams of cauliflower (this is about half a medium-sized head) in slightly salted water. Mix together two raw egg whites, a couple of tablespoons of semolina and seasoning to taste. Place the vegetable in a mold, cover with the egg mixture. Bake for 20 minutes at 180 degrees.

These recipes can be used for both home and work. To save time, you can prepare diet meals on the weekends and freeze them, and then reheat and eat at the workplace.

But what about those who do not have the opportunity at work or school to heat up food or put it in the refrigerator? Initially, you can pay attention to tasty and healthy salads. You can pay attention to the following combinations for them:

• Pieces of boiled chicken fillet, lettuce, grapes, a small amount of walnuts.
• Boiled beets, shrimp, cucumber and carrots.
• Boiled breast, egg white, lettuce, cucumbers, tomatoes, a little grated parmesan.
• Boiled lentils, cottage cheese, cucumber and tomato.
• Canned tuna, string beans, egg whites, red peppers.

These salads will not lose their freshness, even if you do not store them in the refrigerator until lunch. As a dressing, you can use soy sauce, lemon juice, natural yogurt or low-fat sour cream, vinegar, ground pepper. To keep the dish fresh, it is better to fill it immediately before use.

And a few more recipes:

Cottage cheese casserole

Mix a pack of fat-free cottage cheese, one egg, a couple of tablespoons of oatmeal and a tablespoon of milk. Line the form with parchment. Place the fruits, fill them with cottage cheese. Bake at 180 degrees for 25 minutes.

vegetable fritters

You can cook healthy pancakes from grated carrots, beets or zucchini. To give them shape, use an egg and semolina. Fry in a dry frying pan or bake in the oven. Another great source of protein for lunch is canned beans, which you can take with you to work.

Lavash rolls

Thin sheets of pita bread should be stuffed with a mixture of low-fat cottage cheese, lettuce, chopped celery, tomatoes and herbs. Make rolls. You can vary the filling, for example, use canned tuna, boiled chicken.

There are many options for delicious and healthy diet meals that can be used on proper nutrition. Find out the menu for every day for proper nutrition. You can safely experiment with dishes, their contents and combinations, making for yourself the most suitable diet for weight loss. can be found in a separate article.

A couple of diet recipes on video

Many people think that dieting in 2019 means going constantly hungry and eating tasteless. Therefore, nutritionists have developed a special tasty diet for the human digestive system.

During this diet, you can only eat natural foods containing protein. If you stick to such a diet, you can get rid of two, and sometimes even three kilograms in three or even two days.

Features of a delicious diet food

Foods allowed during this diet. For breakfast, you can eat the following food:

1. Boiled eggs, but only two. It is not forbidden to eat fruits and vegetables.
2. For lunch, you can eat the following food: hard cheese, but not more than 80 gr.
3. Cottage cheese. You can add a tablespoon of honey to it.
4. Cheese - cheese. One piece of black bread. Salad with vegetables, medium portion.
5. Coffee with a teaspoon of honey or green tea with lemon juice.

For dinner, it is best to eat the following food:

• a plate of vegetable soup, rye bread and some fruit, maybe two;
• poultry meat or fish fillet, salad with vegetables, you can drink tea with honey or a slice of lemon;
• boiled egg, any fruit, the amount is again not limited, you can tea with lemon juice.

Before going to bed, you can drink a cup of tea with lemon juice.

The second version of a delicious diet

There is also a second version of this diet. With the second diet, you need to exclude flour and sweets. A mandatory rule is: drink a glass of water thirty minutes before breakfast and sleep before going to bed.

If a person has chosen this diet, then he needs to eat seven times a day. You need to eat in small portions. You can drink tea, natural juices, of course, some water.

If you follow such a diet, you must definitely do a cheese day, at least once a week. For the whole day you can eat only one dish, you just need to divide it into seven servings.

Here are the dishes that can be consumed during a delicious diet:

1. Various fruits in unlimited quantities.

2. Salad "Olivier".

3. Salad "Herring under a fur coat."

4. Seven meatballs, a salad of white cabbage, fresh cucumbers, tomatoes and herbs. You can dress the salad with vegetable oil.

5. Porridge from boiled buckwheat, grated raw carrots and onions.

6. Crab salad. Boiled rice, one onion, one can of corn, one package of crab sticks, boiled eggs and season with mayonnaise.

7. Various soups or borscht.

With the help of the second delicious diet, it is possible to lose 20 extra pounds in three months. Moreover, no one will remain hungry, and there will be no digestive disorders either!

Top 5 most delicious diets 2019

1. Chocolate diet - the use of dark dark chocolate in a minimal amount, the diet is designed for 2-3 days, no more, so as not to harm your body.
2. Italian diet on wholemeal pasta, the diet is easily tolerated, there is no feeling of hunger, and the results are minus 5 kg per week!
3. The Ice Cream Diet - One of the meals involves eating homemade ice cream based on milk or popsicles. The diet is not strict, designed for minimal loss of extra pounds.
4. A fruit and berry diet allows you to saturate the body with useful vitamins and microelements, it is especially useful in the spring, when the body requires their replenishment in large quantities. The main thing is to choose low-calorie vegetables and fruits, non-starchy.
5. A good mood diet is recommended to stabilize the emotional background. The diet includes foods that contribute to the production of the hormone of pleasure, the weight loss course lasts 3-7 days, is not accompanied by a feeling of hunger and depressed mood.

Delicious recipes for weight loss at home

During the diet, you can eat various dishes, the main rule is to steam them, stew them without adding oil, choose low-calorie diet foods. Diet meals must certainly be tasty, otherwise it will be difficult to transfer the diet.

Pasta in tomato

Even the most demanding gourmets will like this delicious dish. To prepare it, you need to prepare a cup of durum pasta, a tomato, a spoonful of tomato paste, onions, a clove of garlic, salt, pepper to taste, corn and herbs for decoration.

Boil the pasta, make a roast, combine everything together and serve it warm, sprinkled with herbs, you can shake it with grated cheese, low-calorie, about 50 g of the product.

Eggplant with vegetables

For those who want to treat themselves to a recipe for fried eggplant in sour cream and garlic sauce, we have prepared a recipe for delicious eggplant in the oven. Such a dish is healthy and dietary.

To prepare the dish, you need to take a medium onion, garlic, fresh dill. To taste spices, 4 tablespoons of ricotta, sweet pepper, 2 eggplant and 2 tomatoes. Chop all the ingredients and simmer until tender.

Meatballs on the Dukan diet

Poultry meatballs are suitable for all stages, the dish is healthy and tasty, it will take 35 minutes to prepare it. From the ingredients you need to take 600 g of minced meat, chicken egg, pepper, herbs, 30 g of oat bran, salt and olive oil.

Bake meatballs, serve with vegetables and herbs, take fat-free yogurt for the sauce, drink a cup of coffee with a minimum amount of sugar.

These are the recipes for delicious and healthy food for weight loss exist!

Some are able to endure diets with enviable ease, they very easily manage to forget about the “forbidden” food and not be tempted by the smell of any yummy. But still, the vast majority of those who are losing weight constantly think about what can be tasty on a diet.

What fruits and berries can you eat?

Dietary nutrition usually does not regulate the consumption of all kinds of fruits very strictly, since they are the first sources of vitamins and minerals. It is no secret that grapefruit is the most effective in losing weight. It can be eaten every other day for 2-3 slices. It will help you normalize your metabolism and speed up the fat burning process.

An excellent product is the most common gooseberry. It contains organic acids, mineral salts and a number of vitamins. For those who lose weight, it is useful in that, in addition to a tasty snack, it also regulates metabolism, so nutritionists prescribe it for obesity. In addition, this berry is an excellent pain reliever.

But you need to be careful with cranberries, although it improves digestion, it also increases appetite, so you should not use it while on a diet.

Blackberries are also useful, it improves the functioning of the gastrointestinal tract and the digestive system. It contains ascorbic acid and vitamins C, A, K. It is able to have a calming effect on the nervous system. You can occasionally treat yourself to a pineapple, but make sure it's ripe. Blueberries affect not only vision, but also the gastrointestinal tract, improving its functioning. The berry contains carotene, vitamin C, malic and citric acids. Excellent effect on human health, especially losing weight, blackcurrant. Such products are allowed to be consumed 1-3 times a week in an approximate amount of 250 grams.

Can you indulge in sweets?

If you are planning not only to enjoy the sweetness, but also to give the body a dose of useful trace elements, then give preference to honey. It can be used as a sugar substitute and is much healthier. If you cannot drink tea without sweets, add a spoonful of honey to it, your figure will not suffer.

But if you are looking for something delicious to eat on a diet of more “refined” sweets, then give preference to marshmallows. It is this sweetness that can rightfully be considered dietary. Usually 100 grams of this product contains about 300 calories, so once or even twice a week you can afford a couple of marshmallows. It contains protein, phosphorus and iron, so this sweetness will even be beneficial for your muscle tissue.

Marmalade would also be a great option. It helps not only to stay slim and not harm the diet, but also removes toxins from the body, lowers the level of dangerous cholesterol. This effect is due to pectin, which is generously contained in this product. But you should not buy marmalade that is covered in sugar or powder, because extra elements can upset the calorie balance of your diet.

A few words about dried fruits

This product is almost the only one that can be consumed on any day of the diet. Dried fruits contain all the most important substances. During drying, water leaves the fruit, but the beneficial elements remain and do not lose their properties. It is dried fruits that are considered an almost indispensable element of diets, as they provide the body with energy raw materials and vitamin support during periods of stress (active weight loss).

During the day, a person periodically feels the desire to have a snack. Especially often it visits during study or work, when the brain is working intensively and requires additional nutrition. Dieting also leads to cravings. Experts advise not to starve yourself and exercise healthy healthy snacks.

Most people snack, ignoring the principles. Fast food on the go allows you to satisfy your hunger, but later it will be reflected in extra pounds on the sides and stomach of a fashionista. The health of the girl may also suffer. People who do not follow the principles of proper nutrition often suffer from diseases of the gastrointestinal tract. While dieting, you don’t have to give up light snacks, but healthy food should be preferred. We will talk about what rules to follow during weight loss, about products that allow you to get rid of hunger and lose weight, as well as about various snack options that can be used at school or work, we will talk further.

If a girl wants to lose weight, there is no need to give up dietary snacks for weight loss. This approach allows you to keep the weight normal. Experts advise eating apples, vegetables, raspberries, dried apricots as a snack. However, fermented milk products are considered the most useful.

If a girl wants to have the right snacks for losing weight at work, she must eat food that is allowed. The use of low-calorie foods does not allow you to gain excess weight, but it helps to saturate the body with energy and maintain its functioning throughout the day. It is important not to exceed the amount of allowed food. Portion size should be strictly consistent with the norm.

Experts have identified a whole list of healthy and tasty foods that can be eaten during a diet. The menu for a snack during weight loss can include:

• yoghurts (without sugar and additives);
• fish;
• salads;
• legumes;
• almond;
• eggs;
• whole grains;
• fruit;
• cheeses;
• pistachios;
• bran;
• dried fruits;
• a bird;
• vegetables.

When developing a daily diet for weight loss in accordance with the principles, it is worth considering the calorie content of each meal. It is necessary to strictly observe the permitted indicators. You can use an example menu if you have difficulty compiling it yourself. The human brain receives a signal of satiety only after 20 minutes. If a girl eats slowly during a snack, a feeling of satiety will appear faster.

What to eat as a snack?

Having decided to get rid of extra pounds, most girls are faced with the question: what can you eat with proper nutrition? There are quite a few healthy foods. By properly planning your diet, a fashionista will be able to make it as varied and tasty as possible. It is worth choosing recipes that meet the needs and preferences of the girl. If the food is chosen correctly, the fashionista will normalize the level of sugar in the blood and will not feel hungry. Healthy snacks (PP) for weight loss are prepared quite simply.

For lunch or during an evening snack, you can give preference to the following dishes prepared according to simple recipes:

• Green smoothie. To prepare a dish for weight loss, you will need to mix whey, spinach, almond oil, coconut milk, banana and ice in a blender. No additional steps need to be taken. When the procedure is completed, the drink is ready to drink.
• Fruit curd. Having eaten such a dish for food, the girl will receive a strong protein charge with a minimum fat content. The dish is useful for strong physical exertion.
• Paleo pancakes. To cook them, you need to take 2 eggs and one banana. The mixture for weight loss should be fried, use a large amount of oil. The product is an excellent alternative to standard pancakes, which contain a lot of calories.
• Boiled turkey cooked with avocado and hummus. Useful products will provide the girl with energy for several hours and saturate the body with the necessary amount of protein.
• Eggs. To ensure a healthy lunch, it is enough to boil them hard-boiled. The preparation of the dish does not take much time.

Having brought to life one of the above dishes for a snack, the girl will be able not only to eat tasty and satisfying food, but also to saturate the body with useful substances.

Healthy snacks with proper nutrition

Today, experts have identified a list of products that are most useful for losing weight. High-calorie food is not included in their composition. Healthy snacks can be a great addition. If a girl wants to lose weight, she should give preference to snacks with a small amount of calories.

For dinner, afternoon snack or breakfast, it is allowed to eat foods from the following list:

• . It not only helps to reduce weight, but also helps to strengthen muscles. Natural yogurt or cottage cheese. Food provides a minimum of calories, but it has a positive effect on digestion and gives the body the necessary amount of protein.
• Fruits or smoothies - contribute to the saturation of the body with vitamins and keep the figure of a fashionista in good shape.
• Salads and greens - have a beneficial effect on the functioning of the cardiovascular system, and also help to remove hunger.
• Fish and chicken are good sources of healthy fats and protein.

If a girl who is on a weight loss diet really wants to eat, it is better to give preference to a protein snack. It is better to minimize the number of carbohydrate dishes in the menu. You can satisfy your hunger by eating pumpkin seeds or almonds. These products do not need cooking and allow you to saturate the body with useful substances. As an afternoon snack, it is allowed to eat ricotta cheese or mozzarella. These foods are rich in calcium and can replace a whole protein shake. For a snack, you can cook turkey or chicken dishes. They will strengthen the muscles of the fashionista.

For girls who are forced to snack at work, experts advise eating rich foods. For weight loss, it is best to eat fresh carrots or celery.

Important! It is most convenient to carry out snacks at work with the help of dried fruits or nuts. They saturate the body with a lot of energy. To satisfy the hunger that occurs in the evening, it is enough to eat a small handful.

Fermented milk products are an excellent assistant for office workers for weight loss. As a snack, you can drink a glass of yogurt or kefir. They will saturate the body better than a bun or a chocolate bar, and will not affect the figure. Giving preference only to a snack based on the concepts of proper nutrition, a fashionista will relieve herself of hunger and will not gain extra pounds.

Useful products will saturate the body with the necessary amount of various substances, which will positively affect the health and appearance of a fashionista. Following simple rules, the girl will get closer to the desired figure.

As a rule, different food systems offer a specific diet, but not every person is ready to eat strictly according to the instructions. Not only is it quite troublesome, but also the body rebels: every time you definitely want something that is not what is supposed to be. In case you do not want to suffer, eating according to a scheduled diet, you can make your own personal plan in accordance with the rules of a healthy diet. This will allow you to lose weight easily and eat deliciously even during such a period. Consider what you can eat on a diet.

What can you drink on a diet?

The main thing that you can and should drink daily is ordinary drinking water. Doctors recommend that women drink 1.5-2 liters of water per day. You need to take water either half an hour before a meal, or 1-2 hours after a meal. It is also useful to drink water on an empty stomach - this allows you to wake up the body, start the metabolism and prepare the organs for breakfast. Of course, you need to drink at least 10-20 minutes before eating.

However, in addition to water, you can also use it unlimitedly. At the expense of other varieties, scientists are still arguing, but green is unequivocally allowed by all experts. Of course, sugar or sugar substitutes should not be added to it - you should not get extra empty calories or poison the body with pills of dubious composition.

But drinks that are fraught with calories should be excluded - be it juice or soda. The intake of milk or kefir is considered a meal, not a drink, so you should not be too zealous with them either.

What can you eat when you lose weight?

You have probably heard that for weight loss it is worth excluding fatty, starchy and sweet foods from the diet. We will focus on what the diet should consist of, devoid of everything harmful.

Now you know everything you can eat while on a diet. We bring to your attention a general scheme, thanks to which you can eat right and varied, making up your own diet.

1. Breakfast: any porridge, fruit, tea OR a dish of 2 eggs, vegetables, tea.
2. Lunch: any soup, a slice of bread, a light vegetable salad.
3. Afternoon snack: a portion of a fermented milk drink with low fat content.
4. Dinner: meat / poultry / fish and any vegetable side dish.

If desired, the afternoon snack can be moved to the time before bedtime, this is especially true for those who suffer from digestive problems.