The menu for weight loss

меню для похудения
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Drawing up the individual menu
Diets for weight loss in week
The menu of the beginning syroyed
Motivation for weight loss
Daily and week menu
Fractional food

Porridge on milk with berries


  • 1 glass of milk,
  • ½ glasses of oat-flakes
  • ½ glasses of any fresh or fresh-frozen berries
  • honey, maple syrup or fructose - to taste


Pour in milk in saucepan, fill oat flakes and warm up before boiling, stirring slowly. Cook porridge to readiness, add berries and honey.

Chop with vegetables

1. To cut meat across fibers pieces about 1 cm thick and to beat off on both sides. To connect mustard, pepper, lemon juice, 20 ml of olive oil and the kindled butter. It is plentiful to grease each piece of chop and to leave for 40 minutes.

2. To cut onions rings, to crush greens of fennel.

3. To lay out pieces of meat on frying pan and to fry in the remained olive oil on average fire on both sides before formation of ruddy crust.

To strew ready chops with greens of fennel and to garnish green peas, onions and slices of tomato and cucumber.

Cooking time: 1 hour.

Caloric content: 160 kcal.

Chicken cutlets on couple


  • chicken forcemeat - 500 g
  • semolina - 3 Art. of beds.
  • onions - 1 piece.
  • eggs - 1-2 pieces.
  • butter - 10 g at will
  • breadcrumbs
  • salt, ground pepper - to taste


Clean onions, small cut or rub on grater. If you cook chicken forcemeat independently, onions can be passed via the meat grinder together with meat.

Fill in semolina with water that not thick porridge has turned out (4-5 Art. of beds. waters). Leave to be drawn for 5-10 min. Instead of semolina it is possible to add piece of the white loaf wetted in milk.

Add onions, semolina, one egg to forcemeat (the second for breading) and season with salt and pepper to taste (on 500 g of forcemeat approximately salt tablespoon floor not to put too much salt add salt gradually and roast small pieces of forcemeat, thus you will be able to try dish before preparation of the main portion). At will it is possible to add a little butter to forcemeat, it will make cutlets on couple more juicy and fragrant, but will increase their caloric content.

Make not big cutlets of forcemeat, roll in them in the shaken-up egg and breadcrumbs.

Oil bottom of double boiler vegetable and lay out chicken cutlets at distance one from the friend that in preparation time they have not stuck together. Prepare 20-30 min., the preparation time depends on the size of cutlets.

Serve ready cutlets on couple with fresh salad or vegetables on couple.



  • 2 small vegetable marrows
  • 2 eggplants
  • 1 large bulb
  • 4 tomatoes
  • 1 red paprika
  • 200 g of sheep cheese light-salted (as Parisian Burenka)
  • 2 garlic gloves
  • 2 tbsps of vegetable oil
  • parsley


1. We cut eggplants, vegetable marrows and 2 tomatoes circles 0,5 cm thick (it is possible slightly more thickly), sheep cheese plates as it is possible more thinly.

2. We grease antiprigarny baking sheet of 1 tbsp of vegetable oil. We put vertically alternating eggplants, vegetable marrows, tomatoes and sheep cheese (looks beautifully, but after preparation this beauty collapses).

3. We cook sauce: we cut cubes onions, the remained tomatoes, paprika, we crush garlic and not for long we extinguish all this on 1 tbsp of vegetable oil. When aromas mix up, we shift in glass for the submersible blender and we shake up (optional, it is possible to leave also pieces).

4. On our vegetables circles we pour out sauce.

5. We cover with foil and we bake in oven at 180 degrees of 30 minutes. Then we remove foil and still we bake 30 minutes already without foil. It so according to the original recipe. I had too much liquid, it was necessary to mix all beauty and I still to evaporate liquid about 20 minutes without foil.

We receive yum-yum!

Oat pancakes (50 kcal in one pancake)

It is required:

  • grits - 500 g
  • low-fat cottage cheese - 500 g
  • egg whites - 4 pieces.
  • baking powder - 0,5 teaspoons
  • sugar - to taste (it is possible to do without it)

All components need to be mixed in the blender. Dough from which we will fry pancakes will turn out. Ready pancakes can be served to table with sour cream, jam, condensed milk.

Borsch vegetarian

Low-calorie vegetarian borsch very simple on structure and simple on preparation.


  • Beet (the small sizes) - 1 piece
  • Onions (napiform) - 1 head
  • Carrots - 2 pieces
  • Potatoes - 6 pieces
  • Cabbage (white) - 1 head
  • Juice from tomatoes - 1 glass
  • Greens (parsley, fennel, onions) - to taste

Recipe of preparation:

To get rid of bitterness in cabbage cabbage stump, cut it on small slices and blanch within 2-3 minutes in slightly added some salt boiled water.

Carefully peel beet, carrots, potatoes, small cut also to pripustita in small amount of broth from vegetables to readiness floor. After that, having connected to cabbage (white) put in the boiling vegetables decoction send to slow fire to cook to full readiness. Pour in juice from tomatoes in borsch in the end of cooking.

Beet decoction needs to be prepared separately that borsch was more saturated and bright on color. For preparation of such broth, grate beet on large grater and fill in with double amount of hot broth from vegetables, bring on strong fire to boiling and within half an hour keep pan with this broth on water bath. Then carefully filter beet broth and add to borsch.

(To taste) and the greens which are (small cut) put sour cream in plate before in it to pour the cooked borsch.

Onions soup

To small cut 5 bulbs, 450 g of cabbage, 1-2 sweet pepper, 2 tomatoes, celery bunch.

To place these products in 1,5 l of the boiling vegetable broth or water.

To cook to readiness of vegetables. To add salt and pepper to taste.

The use of this soup improves work of stomach and promotes weight loss.

pgodny cocktail


  • 250 g of low-fat yogurt without sugar
  • third of glass of milk
  • half-glass of any berries

To mix milk with yogurt. To add some berry to the received mix. Carefully to mix everything once again.

The received drink will contain only 170 kcal for the portion. It is excellent replacement to any high-calorific dessert.

Apparently, preparation of low-calorie dishes does not take a lot of time, and their advantage is obvious to health and figure.

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