Caloric content of the diet is a key moment in the process of losing weight, maintaining the form and mass recruitment. Sometimes it is difficult to decide: eat a bowl of borsch or a portion of porridge with meat. What will be useful, give more energy and less deposited in the fat layer? After consultation with dieticians and athletes, we compiled an optimal list of low-calorie foods and meals for every meal. Adhere to our recommendations, and you do not have to spend tedious calorie calculation of each serving.
Low-calorie foods: what to eat for breakfast?
Surely you heard from mom, trainer, nutritionists, that breakfast should be satisfying. However, a hearty, does not mean fat with a slice of bread and two plates of porridge. Breakfast should be useful, from slow carbohydrates and proteins, which before lunch will give the body energy for the normal functioning of all organs.
The best first meal is oatmeal in whole milk. In order not to become boring, diversify the dish with dried fruits, add honey, condensed milk, jam. And sometimes make a salty porridge with butter and, for example, with a fresh tomato.
A healthy protein breakfast is 2-3 boiled eggs, 200 grams of cottage cheese with a spoonful of sour cream, a slice of bread with cheese or an ordinary toast. If you have time, prepare the cheese cakes without butter on a dietary recipe. Also for breakfast will go a piece of boiled or baked fish, as well as an omelet from two eggs.
Lowest calorie foods for breakfast
- Oat flakes, a mixture of cereals
- Banana, raisins, dried apricots
- Boiled fish - hake, pangasius
- Eggs with chicken
- Cottage cheese, yoghurt / smoothies
- Scrambled eggs, rye toast with butter / jam
- Sandwich with cheese, a glass of ryazhenka
- Puff pastry with home-made chicken
From drinks: herbal tea with honey, green tea, cocoa without sugar, fresh orange juice, coffee (but only if you drink it not on an empty stomach, on an empty stomach it increases the acidity of gastric juice, causes gastritis and duodenitis).
Low-calorie menu for lunch and dinner
In the afternoon, athletes prefer to eat buckwheat, but this does not mean that every day you need to choke one crop. We made recipes for low-calorie foods for lunch and dinner, which are not only useful, but also devilishly delicious.
Lowest calorie foods for lunch and dinner
- Rice porridge with fruit. Rinse the round rice and throw into boiling water. After 5 minutes, add to the pan cubes of apple, raisins, dried apricots or berries. We put a tablespoon of sugar - voila - a hearty and delicious dinner ready!
- Lenten soup with chicken. The basis of the recipe is classical, but instead of the rich broth of pork, we boil the chicken thigh. We cook the fry for a couple or with a tablespoon of olive oil. The caloric content of this borsch will not exceed 330 kcal. And in combination with a fresh slice of rye bread - this is the perfect dinner.
- Wheat porridge with broccoli in batter and chicken leg. Vitamin and hearty lunch. Supplement it with a glass of orange juice.
- Easy vegetable soup. It is more convenient to buy in the store a ready-made vegetable mix of asparagus, broccoli, cauliflower, green peas, carrots, onions, rice. Also add sweet pepper, a bunch of greens, 4-5 potatoes per 3 liters of soup. For broth will go chicken leg.
- Vegetable stew is also rich in vitamins, easily digestible and low-calorie.
- From meat, make chopped steamed with the addition of grated carrots or zucchini. Fish better cook in the oven with vegetables or cook. Avoid frying. Grilling is allowed.
Low-calorie products for tea: sweet tooth for a note
Both psychologically and physiologically, sugar is needed. But what to eat to not get better? From shopping sweets will suit black chocolate "Brut", cookies "Maria" and oatmeal cookies. These are the best options that you can buy for tea. However, do not forget that you can not eat more than 2-4 items a day. And it does not matter whether it's a cookie or a piece of chocolate.
Home-made delicacies can be eaten more and more often. Moreover, they are at times more useful. A classic example is fitness cookies made from oat flakes and dried fruits. See his video recipe.
Another oatmeal delicacy is a protein bar with fruit.
Tasty pancakes made from apples and oatmeal without flour - a useful sweetness for tea.
Among the most low-calorie sweets and high-protein jelly. To make it, you need 200 ml of natural yogurt, 20 g of protein, a bag of gelatin, apples, berries and cinnamon. Yogurt, protein, gelatin are mixed. Add the cubes of fruit, berries and send the container to the refrigerator for 1,5-2 hours. Jelly without GMO and preservatives is ready!
Tip: Pour gelatin in small portions and stir well. It is better to make it a blender or a mixer. Either dissolve the gelatin package in hot water by about 100 ml and pour into the total mixture.
Low-calorie foods with high protein content
Table of low-calorie products
A list of inexpensive protein products that are in every store:
- Chicken breast, thighs
- Liver, heart
- Lentils, soybeans, chickpeas
- Oatmeal
- Cottage cheese, hard cheese "Russian"
- Chicken eggs, namely protein
- Home-cooked beef
- Hake, bearing, tuna
- Peanut Butter (high in calories, but healthy)
- Shrimp
- Walnuts, pistachios (high protein, vitamin and fat content, not more than 10-20 g per day)
This is our list of low-calorie foods. Combine the options and get the most out of the fitness dishes! Do not forget to share your fitness recipes and examples of diet in the comments.