A balanced diet for the whole day will provide the body with all the necessary elements, and in the evening you can afford to eat something that is not only tasty, but also right, including for weight loss.
Dinner is not recommended. The body needs energy to maintain its vital activity (the work of all organs). He gets it from food. You will be lethargic and incapacitated in the morning if you don't eat. Calculate the evening diet so that the feeling of hunger does not bother you. To do this, you need to know the amount of time spent on the processing of carbohydrates, proteins and fats. This determines how long they will remain in the digestive block.
It takes 6 hours to digest protein in the stomach. During all this time you will be full. Carbohydrates break down quickly, especially those that are easily digestible. Fats in the evening diet use only vegetable or fish (preferably oily).
Easy dinner for weight loss and its recipes
Compose your correct, and most importantly healthy diet per day, divide it into 4 parts and plan the last meal 3 or 2 hours before bedtime. At the same time, take into account your daily rhythm of life and the functional characteristics of individual organs that are involved in the digestive process.
The liver, kidneys and pancreas reduce their function after 4 p.m. Do not give these organs large nutritional loads by taking carbohydrates and fats at dinner. Inadequate splitting of them, in this period of time, will lead to deposits on the waist and sides, add weight to you, which is not desirable in the process of losing weight. When compiling a diet for the day, stick to the required number of calories recommended for women and men, taking into account their age category and lifestyle.
For weight loss, their total number for working men is from 2 thousand to 2200, women - from 1500 to 1800. For dinner, plan no more than 20% of the total diet. By observing the correct interval between all meals - 4 hours, you will not feel hunger in the evenings. Using different recipes, include in your menu a large portion of fresh vegetable salad and 200 grams of a protein product.
Fundamental rules
Achieving quick weight loss results is difficult and wrong. The process must go gradually. For the first three days, with the exclusion of salt, you can lose up to 3 kilograms. In the subsequent period, without harm to health, reduce weight by 400-500 grams. With an increase in this indicator, health problems associated with the endocrine system appear. An early weight loss dinner, taking into account the appointment of a nutritionist and recipes for its preparation, can be the starting point for the whole process.
Observing a 12-hour break between the last and first meals, you can easily lose weight.
- Drink a glass of water 20 minutes before dinner.
- Do not drink coffee for an hour before and after meals (coffee affects the adrenal glands, which prevents the full process of digestion).
- The duration of the meal is 40 minutes.
- Eliminate salt completely from your diet. Replace it with a variety of seasonings that enhance the taste buds and promote digestion.
- Chew thoroughly (the initial stage of the digestive process occurs when food is combined with the secretion of saliva, while the neutralization of consumer products).
- Use recipes for weight loss in your dinner diet.
- Serving of the main course 300 grams (meat, egg, fish, cheese or cottage cheese).
- 100 - a side dish of legumes or stewed vegetables.
- Combine the main course and salad (it should be eaten before you start the meal). Such food is simply necessary for weight loss.
- Dinner in front of the TV, reading a book or sitting at the computer is not recommended.
- Eliminate carbohydrates completely, including bread and fruits (fruits contain acids that irritate reflex receptors, provoking an increase in appetite).
- Desire to eat within two hours before bed after eating, compensate green tea or water (you can drink without restriction).
- For weight loss, use recipes with a protein product for dinner.
- Do not use animal fat for cooking.
The right dinner for weight loss and recipes for its preparation
Make a weight loss menu for a week, which should include a protein product and stick to it. This will allow you to prepare food in advance and not feel discomfort from their absence at the time of cooking. In your diet, we recommend using recipes that include products such as chicken or turkey breast, lean beef or lamb meat, fatty fish (the more fat it contains, the faster your internal will be spent on its processing), cottage cheese, cheese, egg or mushrooms. Steam them, bake them in the oven, or boil them.
Use different names of products for weight loss and recipes for their preparation, alternating them during the week. Pork was not included in the proposed list, as it has a lot of hidden fat. Using chicken or turkey meat, peel it from the skin (it has a lot of subcutaneous fat). Before starting a meal, eat a large serving of fresh vegetable salad, creating a base to start the digestive process. For dressing greens, we advise you to follow the following tips for the correct combination with weight loss products:
- For meat, chicken and turkey - low-fat sour cream, kefir or yogurt.
- For mushrooms and fish - vegetable oil with lemon juice.
To make dinner healthy and promote weight loss, use the following recipes:
Marinated veal
Cut off a layer of meat 2 centimeters thick. The cut must be perpendicular to the direction of its fibers. Beat one side of the meat with a hammer. Rub on both sides vegetable oil workpiece, sprinkle with black or red pepper and leave to marinate for 30 minutes (the time for marinating meat can be increased if the product is stored in the refrigerator). Do not salt before cooking to preserve the juice of the product. Perform further heat treatment at your discretion.
Use a double boiler, grill or foil for this. The vegetable oil will loosen the binding of the meat fibers, which will greatly speed up the cooking time. Precisely this method of preparation, but without the additional hammering process, will ensure the integrity of the product structure and will require an increase in cooking time. This dish is perfect for dinner.
Fish dishes
The fillet of the product is pre-marinated by rubbing with vegetable oil, soy, dry cilantro and black pepper. Do not salt before cooking. Use fatty cuts or fillets sea fish(the fatter the selected varieties, the more vitamin - fish oil, you get when you use it). The time required for marinating is 30 minutes (time can be increased if the product is kept in the cold). The fish cooks very quickly. If it is a grill, then it is necessary to turn the pieces over, ensuring simultaneous heating from both sides until a light crust appears.
Using a double boiler, you will have dinner in 15-20 minutes from the moment it boils. It will take 20 minutes to bake in foil. If you are not using additional packaging, prepare it on a pallet for meat products. Before serving, drizzle the fish with lemon or orange juice and decorate with greens.
Meatloaf
Recipes suggested by nutritionists may vary, but we recommend the following. Use a layer 1.5 centimeters thick, with a cross section of its fibers. Beat one side of it with a kitchen hammer, rub with vegetable oil, sprinkle with black pepper and any spices that you prefer. Sprinkle the meat with lemon juice or grate with a piece of kiwi. Leave it to marinate in a glass or ceramic dish for three or two hours.
After this time, take it out and put it on a flat surface. From one end, from which you will wrap the roll, place the garlic cloves along the cut. Twist the meat with a tube and tie it with a thread. Roll the roll in black sesame seeds and place in the oven for baking. On the shelf under the meat container, place a baking sheet with water (it will provide temperature control and prevent the meat from drying out). The roll is cooked for 45 minutes over medium heat.
Chicken roll
Various chefs offer various recipes preparation of the roll, but we recommend breast as the main product for its preparation. Open it using the layer-by-layer incision method with a knife. Start from its middle, gradually moving your hand, you will get a flat circle. Tap it with the back of a knife (this way you will separate its ligaments), rub with vegetable oil, sprinkle with black pepper and leave to marinate for 30-60 minutes. After this time, roll the chicken fillet into a roll. Prunes, garlic, a slice of lemon, walnut grains, dried apricots, pineapple or whatever you like are placed in its middle.
Tie the roll with thread and wrap in foil. It is cooked at a temperature of 180 degrees Celsius for 15-20 minutes. Decorate the dish with herbs and serve.
Chicken Satsivi
Boil the breast until tender and drain the broth. Place it in a blender and blend with the ingredients listed below. Slice the breast while it is still hot and pour over the prepared warm seasoning mix. When satsivi is infused, it can be eaten.
The number and list of products used is as follows:
- Breast fillet - 500 grams.
- Chicken broth - 300 grams.
- Walnut - 100 grams.
- Red wine - 50 grams.
- Wine vinegar - a teaspoon.
- Suneli hops - 0.5 teaspoon.
- Garlic - 3 cloves.
- Black ground pepper and salt to taste.
Dinner will be useful for weight loss when you supplement it with salads prepared according to the recipes below:
Greek
Combine Iceberg cabbage, olives, grated cheese, cherry tomatoes and cheese, season with low-fat sour cream or yogurt.
Cabbage salad
Chop white cabbage or Korean cabbage (chumchi) into cubes. Grate red carrots on a large shredder. Cut the white onion into cubes and saute in vegetable oil. Separately, prepare the composition, which you add to a hot frying pan with frying and immediately turn it off.
For seasoning, squeezed garlic, red sweet and bitter peppers, ground cilantro and soy sauce are used. Sauteed onions, combined with seasoning, are combined with cabbage and carrots. Add lemon juice to the salad and mix everything.
Video: lung recipes dinner for weight loss
Conclusion
If you decide to lose weight, use the recipes and recommendations suggested in the article. With the right and comprehensive approach to this problem, you can easily overcome all difficulties.
“Give dinner to the enemy, and eat breakfast yourself,” says folk wisdom. Meanwhile, today's pace of life dictates completely different rules to us. We rarely eat breakfast in the morning, but we fill up to satiety in the evenings.
Is it correct? Of course not. And all because there is almost no time and energy for evening cooking at the stove. Is there a way out? I'm sure there is. Take advantage of my delicious and easy to prepare dinner recipes, which will be discussed today. There will be exactly 20 of them, there will be plenty to choose from! I will not say that these recipes will change your life, but they can make it better and richer.
Mushroom cream soup with potatoes
What could be faster and healthier for the stomach than hot soup puree? For mashed potato soup, I always take white dry wine, as it gives the soup a special taste and aroma.
Recipe: Take a large cast iron skillet and heat 15 grams of olive oil in it along with 20 grams of butter. If measured with spoons, this is approximately 1:1.5 tbsp. Pour 250-300 grams of coarsely chopped potatoes and 1 chopped onion there, cover and cook over low heat for about 5-10 minutes. Vegetables should become soft. After that, add 350 grams of champignons in pieces and 1-2 cloves of minced garlic. Pour in 1.2 liters of broth and 150 ml of wine. Cook for about 15 minutes until the potatoes are soft. The last step is to puree ready soup in a blender, pour back into the pan, bring to a boil and add a little parsley. I advise you to serve in portioned plates with cream or sour cream - it really tastes better!
potato gratin
I always bake gratin in chicken broth with cheese and onions. The dish never turned out raw, dry or tasteless. For my family, gratin is almost a universal side dish.
Recipe: Salt and fry 2 onions in half rings olive oil At this time, preheat the oven to 200 degrees. After 8-10 minutes of frying, pour the onion with ½ cup chicken broth and steam for a couple of minutes. Grease an ovenproof dish butter, put one layer of potatoes (circles 2-3 mm thick), onion in half rings, thyme, salt and pepper and pieces of butter. Repeat two more layers of potatoes and the above ingredients. In total, you need 1.5 kg of potatoes. Pour the top layer with broth and send to the oven, sprinkled with chopped cheese (100 grams). Bake 50 minutes. Once the broth has boiled away, the gratin is ready to serve.
Crab crabs in batter
On the way home, you can run into the supermarket and take crab sticks - a quick and delicious dinner will be provided! Crab sticks in batter - perhaps one of the most fast food on the hastily. They can even be applied for festive table guests will lick their fingers!
Recipe: To start, marinate crab sticks (500 grams) in a glass pot, adding 2 teaspoons of vegetable oil, salt and pepper. For batter, take 0.75 cups of warm milk and mix with 2 eggs, salt and pepper. Dip crab sticks in batter and fry in oil for 2-3 minutes on each side. It is best served warm with lemon slices and mayonnaise, sprinkled with herbs.
The easiest pie in the world
As a dessert for dinner, I offer a simple pie recipe. For its preparation, you will need no more than 1 hour.
Recipe: Beat 3 eggs with 150 grams of butter, add 200 grams of sugar, cinnamon and vanilla to taste. Mix with 175 grams of flour and be sure to add grated chocolate, which will give the cake a special taste. At the end of the batch, add a little soda, quenched with lemon juice. Pour the dough into a mold and send for 35 minutes in the oven, heated to 200 degrees. Before serving, you can decorate with powdered sugar.
Stuffed champignons in the oven
What are good mushrooms? Yes, at least the fact that they can be stuffed with any filling. So such a dish will be an excellent alternative to dinner when you don’t want either fish or meat. I advise you to buy mushrooms with a large hat so that it is convenient for you to fill them.
Recipe: Remove the stems from the caps, set aside separately, finely chopped. Fry in a skillet for 10 minutes along with pepper cubes (150 grams) and onions. Grate 100 grams of cheese and 50 grams of hard cheese, mix with vegetables. Boil mushroom caps for 10 minutes in salted water, put in a greased baking sheet, fill with stuffing and lightly brush with mayonnaise. Send to bake in the oven for 10-15 minutes.
lazy dumplings
Why are dumplings called lazy? Yes, because even the laziest housewife can cook them - it will take only 20-30 minutes of time. In addition to classic recipe I offer such dumplings an alternative option for watering.
Recipe: Knead the dough from cottage cheese (500 grams), 1 egg, salt and 2 tbsp. sugar, form a "sausage" and cut it into circles. Boil in salted water and put the finished dumplings on a sieve - let them cool. Meanwhile, mix sour cream with lemon zest, egg yolk and separately beaten protein, sugar and salt. Lay out lazy dumplings into a buttered form, pour our watering and bake in the oven. Before serving lazy dumplings on the table, they can be sprinkled with cinnamon and powdered sugar.
Salad with crab sticks, cucumber and cabbage
Who said you can't have salad for dinner? If we are talking about a hearty salad with crab sticks, after one serving you will not want any side dish or soup. Especially like those people who love crab sticks in any form.
Recipe: 200 grams crab sticks, 5 hard-boiled eggs and 300 grams fresh cucumbers cut into large cubes. Mix with 100 grams of Beijing or white cabbage, onion and dill. Top with yogurt or mayonnaise. Best served cold.
fast pizza
Just great recipe pizza! In just half an hour, two pizzas will be on the table at once. Naturally, pizza toppings can be anything, I'll take sausage, smoked meat and bell pepper.
Recipe: First, let's knead the dough. Dilute 6 grams of dry yeast in 250 ml of warm milk, adding salt and sugar, 3 tbsp. vegetable oils. While stirring, gradually add 450-500 grams of flour. Leave the dough in a warm place and work on the filling. We cut everything into cubes so that the ingredients are evenly mixed: 2 medium tomatoes, 100 grams of smoked meat, 100 grams of sausage and 1 bell pepper. Also separately grate 200 grams of cheese on a coarse grater. Roll out the dough into two cakes, put in a greased form and lay out the filling. Bake each cake for 15-20 minutes at a temperature of 200 degrees. That's it, pizza is ready!
Potato casserole with onions and cheese
The dish looks like a pie but tastes like a potato casserole. Can be served as a side dish or as a main dish.
Recipe: We will prepare a casserole for 8 servings. Boil 5 potatoes and crush them. In the meantime, beat 5 eggs in a bowl, add salt to taste and 50 ml of cream. Add our potatoes and stir everything until smooth. Also add 1.5 cups grated cheese, 0.5 finely chopped onion, a pinch of soda. Bake the resulting mass in the oven for 30-35 minutes at a high temperature of 230 degrees. The top should turn brown. Serve with melted butter green onion and sour cream.
Spaghetti with zucchini
Since we are talking about zucchini, it will not be superfluous to recall one more recipe. a simple dinner. It's about spaghetti with zucchini.
Recipe: Heat up 2 tablespoons in a pan. vegetable oil and fry zucchini circles (3 zucchini) on both sides. Boil Spaghetti in the usual way. Put the cooked zucchini to the spaghetti, pour in the oil from the pan as well. Add chopped basil, pepper to taste, mix well and sprinkle with 100 grams of cheese - parmesan is better.
Pasta baked with meat and cheese
While writing a recipe for spaghetti with zucchini, I remembered another wonderful way to cook pasta. This time we'll be making pasta casserole. Such a dish can replace a full dinner, you get a lot of pleasure from both the cooking process and the dinner itself!
Recipe: I start the casserole with the sauce. It is necessary to mix together 100 grams of mayonnaise, the same amount of sour cream, milk, cheese, 3 cloves of chopped garlic, salt and pepper. Boil 500 grams of pasta and put in a baking dish. Pour sauce over pasta and mix thoroughly. Fry in a pan 500 grams minced meat with 1 bulb. Add tomato sauce, mix with fried minced meat and put on top of pasta. Sprinkle 200 grams of mozzarella cheese on top, cover with foil and put in the oven for 15 minutes. After that, I recommend removing the foil and leaving it in the oven for another 10 minutes. Delicious to say the least!
Crisp
This is not a recipe, but a real lifesaver for the hostess. We eat potatoes almost every day, and this recipe is a great way to diversify dinner and feed your family well.
Recipe: This is how I cook crispy potatoes. Take a small potato, peel and cut in half. Sprinkle with seasonings and roll in cornmeal. Next, you need to put the potatoes in a mold, grease it with oil and bake at a temperature of 180 degrees for 25 minutes. An appetizing golden crust should form. Serve with meat or salads. As you can see, it is very simple, but how delicious!
Quick sausages in dough
The recipe is called so because sausages are prepared in just 30-40 minutes. And the trick is that we will not mess with the dough, but fill them with batter. You'll see how delicious it turns out!
Recipe: Let's prepare the batter first. Mix 2/3 cup flour with salt. Add 1 egg, 150 ml of milk. It is important to mix all these components thoroughly so that there are no lumps in the batter. In the meantime, preheat the oven to 220 degrees and bake in a sausage shape greased with vegetable oil (400 grams) for 10 minutes. We take out, fill with batter and set to bake for another 20 minutes. By the way, instead of sausages, you can safely take meatballs or sausage.
Vegetable stew with potatoes and mushrooms
Completely Lenten dish. Despite the fact that Great Lent is still far away, I advise you to try this stew. First, it cooks quickly. Secondly, it doesn't fit.
Recipe: Peel 700 grams of potatoes and boil in water for 8-9 minutes. Drain and cut into large pieces. Then fry in a skillet until dark golden brown. Add 2 garlic cloves and 2 bell peppers, simmer for 3 minutes. For variety, you can take peppers of different colors. Put chopped tomatoes (3 pieces) and 100 grams of champignons, simmer for 5 minutes. Salt and add pepper. At the end of cooking, you can add a couple of spoons tomato sauce, fresh basil or parsley. There are really many variations, and the taste is simply amazing!
Fried rice with egg
In our family, rice is the second most popular product after potatoes. It would seem that everything has already been tried, but no. Recently read one interesting recipe fried rice with egg. The dish goes well both for breakfast and for dinner - try it, experiment.
Recipe: Boil 400 grams of rice in salted water, remove excess water. Heat up in a skillet 2 tbsp. tablespoons of oil and fry mushrooms in it. Add cooked rice to this. green onion crushed beforehand. Fry literally 2 minutes (no more), add 80 grams soy sauce and take it off the fire. Separately, fry the eggs and serve each family member or guest on top of fried rice. Believe me, a great combination!
Semolina
Do you know why many children in childhood did not like semolina? Because their parents, grandparents cooked it wrong. Meanwhile, exactly semolina could be a great way to end the day. When you learn how to cook - cook more, your family will definitely ask for more!
Recipe: Be sure to take a metal pan, first pour a glass of water into it, and then 400 ml of milk. Another rule - milk should be fresh and fat (0t 4 to 6%). Next, put the pan on the fire and bring to a boil. Make sure that the milk does not run away from you - this can happen in one second. In the meantime, mix in a cup 3.5 tbsp. semolina, 1-2 tablespoons of sugar and a little salt. When the milk-water mixture boils, pour the semolina into the middle of the mass in a very thin stream (a funnel should turn out). Stir regularly while pouring semolina, otherwise the porridge will turn out with lumps. Cook for 5 minutes at a low boil. At the end add vanilla. Remove from the stove, pour into bowls and put a piece of butter in each.
Liver fritters
Of course, you won’t be full of pancakes alone, but what’s stopping you from boiling vermicelli, rice or potatoes for them? It will turn out a royal dinner, there will also be left for breakfast!
Recipe: Cut into pieces 500 grams of liver, chop vegetables into cubes (1 carrot, 1-2 onions). Grind the ingredients in a blender or meat grinder, beat in the egg. Add salt, pepper and 4-5 tbsp. semolina. Leave for 30 minutes for semolina to swell. Form cutlets and fry in a pan. If there is no side dish, you can eat it like a sandwich, putting liver pancake for bread or loaf.
Mushroom soup with meatballs
The recipe for another wonderful soup - light, tasty, with a pleasant aftertaste and rich aroma. It takes a little longer to prepare than all of the above dishes, but as a dinner, that's it!
Recipe: Salt and pepper the veal mince. Boil vegetables, cutting them into several pieces of medium size: 1 carrot, 1 large onion. We roll lumps from the minced meat and throw it into boiling water, remove all the scale that begins to appear. Add mushrooms after meat balls pop up and cook for another 20 minutes. As a cereal, it is better to take rice (2 tbsp). At the end of cooking, put a piece of butter into the pan and close the lid. Leave for 15-20 minutes so that the soup with meatballs is well infused.
Cheese cakes
Believe me, they really cook in 15 minutes! It doesn't matter what filling you put inside - you can do without it at all. Cakes can replace bread, they can be a hearty dinner with jam or used as sandwiches, putting sausage or sprats on top.
Recipe: Mix 1 cup of kefir with 0.5 tsp. salt, the same amount of sugar and soda. Add 2 cups flour and 1 cup hard cheese (grated), knead the dough. Divide the dough thus obtained into small koloboks and form a cake. I usually put ham inside, it all depends on your imagination. Fry over medium heat, covered with a lid.
Everyone is familiar with the phrase that makes you eat breakfast and lunch, but advises you to give dinner to the enemy. Should you follow this advice? In fact, even if you are losing weight, you should not refuse dinner. Prolonged fasting will force the body not to spend, but to store calories. Therefore, dinner is not only possible, but also necessary, but it must be done correctly. Eating should be no later than four hours before bedtime. Dinner should be light and fully digested by the time you go to bed.
Features of dietary evening meals
A diet dinner that won't damage your figure is not as difficult to prepare as it might seem at first glance. It is enough to include in it foods that are quickly absorbed, a minimum of fats and carbohydrates. Meat for dinner is not recommended, the exception is completely lean poultry or beef, cooked without the use of oil. But in this case, it is necessary to eat minimal portions. Most often, preference is given to fish and vegetables. Dishes containing starch, fats, as well as fatty, fried, legumes are strictly prohibited for dinner.
Also, at the evening meal, the following important rules must be observed:
- The menu should be dominated by boiled and steamed protein dishes. Seafood and fish are welcome. You can also list dairy products- kefir, yogurt, cottage cheese.
- Portion size is also extremely important. Ideally, it should be between 250 and 300 grams. This is quite enough for saturation, but not too much so that the extra calories remain in the form of body fat.
- Most importantly, even the lightest dinner should take place no later than three to four hours before bedtime. During sleep, digestive processes slow down, so by the time you fall asleep, it is important that all the food has time to digest.
Having learned these rules, you can go directly to the preparation of a dietary dinner.
Vegetables
Vegetable dishes are the basis of a dietary dinner. They do not contain many calories, but they are very satiating.
Zucchini with mushroom sauce
Vegetables are the perfect choice for dinner if you are on a diet. This dish is not only dietary, but also very tasty. And most importantly, it does not contain meat and animal fats, so it is quickly absorbed and will not harm the figure.
Compound:
- One natural yogurt.
- Medium sized zucchini.
- About 300 grams of fresh or frozen zucchini.
- A small bunch of dill.
- Pepper and salt to taste.
Cooking process:
- Peel the zucchini and cut into slices half a centimeter thick.
- Place the zucchini in a deep saucepan and cover with water.
- Put the pot on the fire and simmer until they are soft.
- While the zucchini is cooking, cut the mushrooms into small pieces.
- The mushrooms are then baked in microwave oven about five minutes at a power of 600 watts.
- Chop the dill, mix it with yogurt, pepper and salt.
- Pour the mixture over the mushrooms.
- Drain any excess liquid from the zucchini and pour over the sauce.
- Simmer for another three to five minutes.
Salad
Salads prepared without the use of mayonnaise or sour cream are the perfect complement to a diet dinner. You can cook them quickly, and get enough until the very night.
Light shrimp salad
Salads are not only tasty and varied, but also very easy to prepare. Shrimp salad - great choice for dinner, if you do not have much time to cook it, but you need to choose a healthy diet food.
Compound: 
- Shrimp fresh or frozen.
- One lemon.
- White cabbage.
- Yogurt without additives.
- Pepper and salt.
Cooking process:
- Boil shrimp in lightly salted water and peel.
- Chop the cabbage and mash it, adding a little salt.
- Mix cabbage with shrimps, add pepper and drizzle with lemon juice.
- Top the salad with yogurt.
Warm salad in a slow cooker
We are used to eating salads cold, but this dish differs from other dietary options precisely in that it is eaten slightly warmed up. Unique taste and exceptional useful composition make this salad the perfect choice for a diet dinner.
Compound:
- 150 grams of chicken breast.
- One red onion.
- A couple of bell peppers.
- One lemon.
- One cucumber.
- Olive oil.
- Greens to taste.
- Salt.
Cooking process:
- Boil the chicken breast in water with a little salt.
- Cool the chicken and cut into slices.
- Chop onion, pepper, cucumber.
- Mix vegetables with chicken, add greens.
- Put the salad in a slow cooker and heat up slightly.
- Season the finished salad with lemon juice and oil.
Meat
Lean meat can be eaten for dinner only if it is cooked without oil and frying. The main thing is to choose small portions and the right addition to the side dish.
Beef with broccoli
Lean beef and broccoli are a great option for a diet dinner. Roasting without the slightest addition of oil makes the meat healthy and does not add extra calories to it, and broccoli will allow you to maximize the taste of the dish and make it more nutritious.
Compound: 
- 150 grams of lean beef.
- 200 grams of broccoli.
- A teaspoon of vegetable oil.
- Pepper.
- Salt or soy sauce.
Cooking process:
- Rub beef with pepper and salt or sauce.
- Wrap the meat in foil for baking.
- Bake in the oven at 180 degrees for 40 minutes.
- While the meat is cooking, boil the broccoli in lightly salted water.
- Drain the water from the broccoli and lightly fry in a little oil.
- Remove the meat from the oven and cut into slices.
- Serve with cooked broccoli.
Chicken breast with vegetables
Chicken breast contains a minimum of fat, so this dish is considered the best option for dinner. In combination with vegetables, it becomes not only healthy, but also very nutritious and tasty. Chicken with vegetables will fill you up until the evening and will not hurt your diet.
Compound:
- 100-150 grams of chicken fillet.
- White cabbage.
- String beans.
- Carrot.
- A couple of tomatoes.
- A small zucchini.
- One bulb.
- Head of garlic.
Cooking process:
- Boil chicken breast in water with salt.
- Cut vegetables into equal pieces.
- Put all the vegetables in a saucepan or clay pots.
- Pour the chicken breast broth over the mixture.
- Simmer for half an hour on low heat.
- Cut the breast and serve with stewed vegetables.
A fish
Fish is the preferred option for dinner. It is easily digestible and contains many useful substances.
Diet salmon steak
Salmon is known as a dietary fish, so salmon steaks are the best choice for dinner. It is best to fry steaks in a pan with non-stick coating- so you avoid using oil. If necessary, you can use a small amount of vegetable oil.
Compound: 
- 200-300 grams of salmon.
- 100 grams of mango.
- 100 grams of pineapple.
- Ginger.
- Asparagus.
- Black salt.
Cooking process:
- Grind mango and pineapple in a blender until smooth.
- Add some ginger and black salt to the fruit.
- Cut the salmon steak into small pieces.
- Dip each piece in mashed potatoes and fry in a pan over high heat until a golden crust forms on the surface.
- While the steaks are frying, steam or boil the spraju.
- Serve steaks with asparagus.
Potatoes with fish in a slow cooker
With the use of this dish, you should be moderate - starchy foods are not the best solution for dinner. But cooking it to the maximum useful way and eating small portions of a healthy diet won't hurt. And the taste of the dish will decorate any meal.
Compound:
- Fillet of red fish.
- A couple of potatoes.
- One lemon.
- Pepper and salt.
Cooking process:
- Rub the fish pieces with salt and pepper.
- Pour water into the multicooker.
- Cut potatoes.
- Place the fish pieces and potatoes in the slow cooker.
- Slice the lemon and place on top.
- Turn on the multicooker for half an hour.
Dessert
Desserts are not a dieter's best friend, but with the right approach, you can decorate a diet dinner with a delicious dish.
Berry parfait
If you love to indulge in dessert, then berry parfait is the perfect choice for dinner. Such a dessert includes a minimum of carbohydrates, which means a minimum of harm to the figure. An ideal addition to a diet dinner. 
Compound:
- 150 grams of cottage cheese.
- Half banana.
- A handful of fresh or frozen berries.
Cooking process:
- Put half of the cottage cheese on a whiskey glass or a small vase.
- Place a quarter of a banana cut into small pieces on top.
- Arrange berries on top.
- Put the remaining cottage cheese on the berries.
- Lay the remaining banana quarter on top.
- Serve with green tea or spices.
Drink
Some drinks will not only not harm the diet, but also make it more effective. It is only important to choose the right composition.
Smoothie their kefir with cucumber
It is best to take it for dinner, as it starts working after about 12 hours. The taste of a smoothie can seem a bit exotic, especially if you're used to sugary drinks. But its effect exceeds all expectations.
Compound:
- 0.5 liters of fat-free kefir.
- One fresh cucumber.
- A little parsley and dill.
- Red and black pepper.
Cooking process:
- Kefir warm up to room temperature.
- Cucumber grate on a fine grater.
- Finely chop the greens.
- Mix kefir with cucumber and herbs.
- Add a little black and red pepper in a ratio of two to one.
- Stir the mixture thoroughly.
You will find 3 more light dinner ideas in the following video:
You can use these recipes or invent your own - the main thing is to follow the basic rules and do not forget about calories. Having refreshed yourself with tasty and healthy dishes, you can calmly wait for the night without suffering from hunger. In this case, you do not have to worry about the fact that extra calories will remain with you in the form of fat on the abdomen or thighs.
In contact with
Easy dinner for weight loss, recipes for a balanced and nutritious menu that leads to the loss of extra pounds are very diverse. Recipes for a light dinner for weight loss are not a mug of water with a slice of lemon and a strict taboo on visiting the kitchen after six in the evening. Yes, in our time for many people after 6 years of life is just beginning. And if physical activity is also included in a person’s life, then such prohibitions are contraindicated, since there will be no benefit from this, but on the contrary, there will be a slowdown in metabolism, overeating will occur.
The main rule is to maintain a balance of energy, not overeating before the evening meal and during the last meal.
The right dinner for weight loss will not only not harm the body, but will also help you lose weight by controlling the whole process. It is necessary to follow simple rules, choose the right products, then a low-calorie dinner will not do any harm. It is also necessary to understand that not only dinner, but also proper lunch for weight loss. A person loses weight, following all the recommendations on the preparation of the table and diet, and when he leads a healthy lifestyle.
What are they, the right dinners for losing weight people?
First, we should forget the myth that says that from any food eaten at night, we will inevitably get better. It all depends on maintaining a balance of caloric content of food and energy costs. But this does not mean that you should rush to food right before bed.
The basis of the rules is not the acceleration of metabolism, but the fact that if the stomach copes with its duties of digesting food, then the body will receive all the necessary nutrients, but if you go to bed with a full stomach, then the body will only get heaviness and problems with the stomach. However, there are a number of product restrictions. It is forbidden to eat sweet, fatty, nuts, starchy foods for dinner. It is also forbidden to drink a lot of liquid before going to bed. If you add a little specifics, then the evening diet depends entirely on how active a person leads a lifestyle.
Easy dinner for weight loss, a few simple recipes
A simple dinner after physical exertion. It is necessary to take chicken breast or seafood in the amount of 200 gr. If breast is selected, then it must be cut into thin slices. The dish is steamed or stewed in water. While the meat is cooking, you can boil green beans, broccoli, cauliflower. Salt the water a little. If seafood is being cooked, then you need to take a frying pan and pour a spoonful of olive oil on it, pour seafood, add greens and seasonings, lemon juice to them, and stew a little. In the finale, vegetables, breast or seafood are mixed.
Light dinner with which you lose weight. You should take low-fat cottage cheese in the amount of 150 gr, 1 tbsp. l. fat-free kefir and a baked apple. All components must be mashed with a blender and pour cinnamon into the resulting puree. The apple can be replaced with a pear.
Salad "Sea". To prepare one serving of salad, you need to take:
- seaweed 0.5 cans;
- shrimp 100g;
- cherry 200 gr;
- soy sauce 1 tsp;
- sesame oil.
All ingredients are finely chopped and seasoned with oil and soy sauce and garnished with cherry tomato halves.
Salad "Winter". You need to take one baked apple, pre-boiled green beans, a spoonful of low-fat yogurt and a little cinnamon. Mix all the components of the salad, except for the beans, in a blender. Pour the sauce that turned out green beans and season the dish with herbs.
Salad "Fast". To prepare this salad you will need:
- tuna in own juice 1 bank;
- mixture "Chinese" 400 gr;
- chopped carrot 0.5 tbsp.;
- chopped mushrooms 0.5 tbsp.;
- soy sprouts 0.5 tbsp.;
- Chinese cabbage chopped 0.5 tbsp.;
- asparagus 0.5 tbsp.;
- rice paper;
- norrie.
The mixture "Chinese" must be put out on the water. It is not necessary to defrost. Next, you need to add tuna to the mixture, and mix everything well. Next, take a sheet of rice paper and put it on a plate with water for about 20 seconds, transfer the soaked paper to a special board for making rolls, put Norri for sushi and stuffing on top. Wrap in the form of envelopes. It can be eaten with a small amount of soy sauce.
Noodles to lose weight. To prepare this dish, you need to take the following ingredients:
- shirataki noodles;
- tuna in own juice;
- celery root;
- carrot;
- Bell pepper;
It is necessary to boil the noodles and at the same time put out the chopped vegetables on the water. Next, mix all the ingredients well. Those who are not losing weight and do not limit their fat intake at dinner can add sesame oil.
Vegetarian stew. For cooking, you need to take:
- toffa cheese 200 gr;
- sweet pepper 3 pcs.;
- tomatoes;
- kohlrabi;
- lemon juice;
- unroasted sesame.
Vegetables must be cut and stewed in water. After the vegetables are cooked, you need to add cheese to them and sprinkle everything with lemon juice. Sprinkle with sesame seeds before serving.
We lose weight without problems, useful recipes
Pumpkin casserole. To prepare this low calorie meal you will need:
- pumpkin 300 gr;
- fat-free curd product 200 gr;
- squirrels 10 pcs.;
- asparagus 200 gr.
All components, except pumpkin, must be crushed in a blender. Pumpkin should be cooked in a double boiler, pre-cut into small cubes. After cooking, the pumpkin must be mixed with the crushed mass and beat again with a blender. Pour the mass onto a baking sheet and bake in the oven for about 30 minutes. Temperature 180 degrees.
Meat casserole with zucchini. To cook it healthy dish you need to take the following products:
- vegetable marrow;
- tomato;
- sweet pepper;
- chicken fillet;
- squirrels 10 pcs.;
- corn starch 1 tbsp. l.;
- oat bran.
Zucchini must be grated. Juice should be removed. Other vegetables and fillets should be chopped and added to the zucchini mass. Proteins carefully beat down, mix starch with bran into them. Pour the squash mass with the resulting mixture. Bake at 180 degrees for about 45 minutes.
A healthy dinner for those who love fast food. For cooking you will need:
- rice paper;
- chicken fillet 400 gr;
- tomato;
- Chinese cabbage;
- chopped olives;
- Bell pepper;
- olive oil;
- balsamic vinegar;
- ground pepper;
- salt.
The fillet should be well boiled and cooled. Tomato, cabbage, sweet pepper should be cut into cubes. rice paper it is necessary to soak and lay out in two layers so that it does not tear. Place a mixture of vegetables and chicken inside the paper, add seasonings and wrap it in the form of an envelope.
Salad of chicken and tangerines. You need to take 2 tangerines, some lettuce leaves, chinese cabbage, mustard in the amount of 1 tsp. a spoonful of oil and soy sauce, chicken fillet 400 gr. The fillet should either be boiled or grilled without oil. After cooking, the fillet must be cooled. All other components should be chopped. Make dressing with butter, mustard and soy sauce. Tangerines must be disassembled into slices, and lettuce leaves should be torn with your hands. Next, mix all the ingredients and season the dish with the prepared sauce.
Warm chicken salad. You need to take the following ingredients:
- green beans 400 gr;
- carrot;
- Bell pepper;
- cherry tomatoes 1 pack;
- chicken fillet 400 gr;
- olive oil 1 tbsp. l.;
- seasoning (ginger or a mixture of peppers).
Beans should be boiled with chicken fillet, cut the fillet into strips. These ingredients should remain warm. Grate the carrots, chop the rest of the vegetables and season with oil. Mix all the ingredients and season with seasonings.
Breakfast should be hearty, at lunch you can eat both the first and second, and dinner should be prepared light. Before going to bed, you should not overload the stomach too much. What is best to cook for dinner, what will be more beneficial for the body?healthy dinner rules
How to prepare an evening meal? It is necessary to give preference to protein foods and vegetables. It is best if fish is cooked with salad or cottage cheese casserole with fruits. Omelet with vegetables is good. That is, meals should be light, but satisfying.There are also rules to help prepare healthy dinner:
the portion should be small - 200-300 g;
the calorie content of dinner should be approximately 300-400 kcal;
vegetables and greens should be twice as much as protein foods;
food must be boiled, stewed or baked;
eat no later than four hours before bedtime;
if you really want to eat, you can drink a glass of kefir an hour before bedtime, but this is the second dinner, it should be very light.
What can be used to prepare dinner? Here are the main permitted products:
seafood - scallops, shrimps, mussels, squids, crabs;
eggs - you can cook them soft-boiled or make an omelette;
lean meat - rabbit, chicken, beef;
vegetables - cabbage, cucumbers, sorrel, celery, tomatoes, leeks, radishes, zucchini, pumpkin, bell peppers, carrots, beets, corn, eggplant;
fermented milk products with a low percentage of fat content - kefir, cottage cheese, fermented baked milk, yogurt;
fish - pike perch, carp, perch, pike, blue whiting, crucian carp, cod, trout;
whole wheat bread;
fruits and berries, except grapes and bananas;
warm skim milk.
Prohibited Products:
mayonnaise;
porridge, except for buckwheat;
potato;
legumes;
pasta;
sweets;
white muffin.
The task of dinner is to supply the body with building material, that is, protein, for tissue repair. Therefore, you can eat protein, but it should be easily digestible, so you can’t eat fatty or high-calorie meats. We spend little energy during sleep, so complex carbohydrates (cereals, pastries) should not be consumed in the evening. That is, roast potatoes with fatty chop and mayonnaise - this is an example of how not to eat in the evening. But a piece of boiled or braised chicken with a salad of fresh vegetables is perfect for an evening meal.
Dinner for weight loss
If you want to lose weight, you can not refuse dinner. After all, the body will decide that it is necessary to put aside fat in reserve in case of hunger. As a result, after a while, instead of losing weight, extra pounds will be added. Choose for weight loss following products: any cabbage, apples, low-fat cottage cheese, kefir, yogurt, egg (boiled or scrambled), sea kale, low-fat fish in small quantities. You can stew vegetables, cook an omelette with vegetables or herbs, boil a piece of fish and prepare a salad of fresh vegetables, cook a light vegetable soup. Or you can just drink a glass of kefir or fermented baked milk, if you don’t really want to eat.
It is useful to add spices and spices to dinner dishes that speed up the metabolism. This hot peppers, ginger, coriander, garlic, mustard, horseradish, cinnamon. For example, you can add cinnamon to kefir, and ginger to salad dressing.
If you want to eat something sweet in the evening, you can drink herbal tea with a spoonful of honey. Suitable mint, chamomile, linden, lemon balm. If you don't like herbal tea, you can just brew green tea or try the original apple tea with cinnamon and orange.
Easy Dinner Recipes
Here are some easy and healthy recipes for an evening meal. Hot salad with zucchini
Three fresh cucumber and a bunch of greens (cilantro, parsley) finely chopped, 200 g of olives cut in half. Cut two fresh small zucchini into medium cubes. Stew 200 g of green beans with the addition in a pan, then put the zucchini and simmer for another five minutes. Place hot vegetables in salad bowl, add other ingredients and sprinkle with almonds.
Omelette
Beat two eggs. Chop a small onion, bell pepper, finely chop the tomato. Put the onion in the pan, fry, then add the rest of the vegetables, simmer for a few minutes, pour over the beaten eggs, salt and sprinkle with any spices. Cook over low heat with a lid on. Sprinkle with herbs before serving.
Fish with lemon
Cut the fish fillet into portions, salt and pepper. Put on a baking sheet, next to put a few slices of lemon. Cook in the oven for about 15 minutes. Serve with basil and tomato salad.
Curd dessert
Mix 150 g of low-fat cottage cheese with any berries (strawberries, raspberries, blueberries, blueberries). Top with a teaspoon of liquid light honey.
So, for dinner you need to cook light, but hearty meals. Don't forget to eat before bed. Then health will be strong, and the figure will be slim.
