To make the diet go unnoticed, we advise you to diversify the menu with new recipes. The number of products in the suggested recipes is for 4 servings. The finished dish can be stored for 2-3 days in the refrigerator, you can also “add” a girlfriend to a diet to make it easier and more interesting to lose weight by the New Year , or simply reduce the amount of food.
Caesar salad with spinach
278 kcal / serving
125 gr. chicken breast, 400 gr. fresh spinach, 75 gr. parmesan cheese, 1 boiled egg, 3 tbsp . lemon juice, 3 tbsp . vinegar, 75 ml. olive oil, black pepper.
Combine a finely chopped egg with vinegar, lemon juice, olive oil and ground pepper to make a sauce. Toast chicken breast in a dry non-stick skillet or grill. Slice the finished breast and parmesan into thin strips. Rinse and dry the spinach leaves. Divide the spinach, cheese and chicken into bowls and top with the Caesar sauce. The main component of this salad is spinach, which when fresh is rich in vitamins C and E, as well as provitamin A, which are powerful antioxidants.
Vegetables baked with cheese
286 kcal / serving
4 small potatoes, 2 red bell peppers, 2 eggplants, 2 onions, light cheese for baking.
Boil the potatoes in their skins, peel and cut into 1 cm thick slices. Grease a baking sheet with vegetable oil, add the washed eggplants, peppers and peeled onions and bake in the oven (about 1 hour at 180 ° C). Let the vegetables cool, peel the peppers and cut the onions and eggplants into rings. Lay the potatoes, bell peppers, eggplant and onions in layers in a baking dish, sprinkle with cheese and bake until golden brown. A typical Mediterranean dish, you can enhance the natural flavor of oven-baked vegetables with oregano or a mixture of Provencal herbs.
Puree soup with apples
129 kcal / serving
4 small apples, 4 leeks, 1 liter low-fat chicken broth, 1 tbsp. skim milk, flavored olive oil.
Peel the apples and seeds, cut into slices. Cut the leeks into rings. Fry the apples and leeks in vegetable oil, cover with hot broth and cook for 20 minutes over medium heat. Using a blender or a special mixer attachment, grind the soup to a puree mass, gradually adding milk. Drizzle with flavored oil (literally a few drops) as you serve. This light soup is rich in fiber, easy to digest and low in calories.
Spaghetti with shrimps
388 kcal / serving
150 gr. spaghetti, 300 gr. peeled shrimp, 2 cloves of garlic, 1 chili pepper, 1 bay leaf, 2 tbsp . vegetable oil.
Boil the spaghetti according to the instructions on the package, adding bay leaf to the water. In a deep skillet, heat the oil and fry the peeled and finely chopped garlic (1-2 minutes), add chopped chili and shrimp, reduce heat and sauté for a few minutes. Add ready-made spaghetti, stir and serve. Carbohydrates should make up about 55% of the daily diet and are the main source of energy. Pasta dishes are a great source of carbohydrates, but don’t get carried away with fatty sauces and cheese.
Pork fillet and bell pepper shashlik
346 kcal / serving
500 gr. pork fillet, 2 bell peppers, 2 tbsp . olive oil, pepper.
Cut the bell peppers into large slices and dip them in boiling water for a few seconds to soften. Cut the fillets into cubes about 3 cm in length. Marinate the meat and peppers in olive oil for 15 minutes, sprinkle with ground pepper from the mill and string the pepper pieces and fillets alternately on the skewers. Grill or skillet. Fillet is the part of meat with the lowest fat content, only 120 kcal per 100 gr.
Fruit soup
165 kcal / serving
5 kiwis, 3 small apples, 1 orange juice, strawberries and mint leaves for garnish.
Peel and seed apples, peel kiwi and cut fruit into cubes. Put chopped fruit in a blender, add orange juice and blend until creamy . Garnish with strawberries and mint leaves when serving. Just one kiwi fruit covers the body’s daily need for vitamin C, in addition, this exotic fruit is rich in magnesium and has a laxative effect.
Fruit puree with butter cream
135 kcal / serving
2 peaches, 1 pear, 1 apple, 200 gr. light fresh cheese, 250 gr. raspberries, zest of 1 lemon.
Peel the fruit (except lemon), remove the core and seeds, cut into large pieces. Simmer the fruit over low heat with 250 ml water until tender (sweetener can be added). Divide the fruit into bowls. Whisk the fresh cheese with a fork and place on top of the fruit. Garnish with raspberries and grated lemon zest.