Sport // Diets

Recipes full dinner for weight loss

morning we hurry, lunch spend at work.And only in the evening we can safely eat.At the same time it would be desirable to provide yourself and your family a full dinner - a varied and tasty.

And then the question arises: how in such circumstances to keep the figure?Are there recipes for a full dinner for weight loss?It turns out there are.Even for weight loss, you can pick up delicious, nutritious, but non-nutritive food.

proposed recipes contain an average of about 600 calories, 24% protein (37-38 g), 25% fat (21 g) and animal and vegetable origin, 51% carbohydrates (79-80 g), 12 g fiber, calcium, folic acid, iron and other essential nutrients.

Variety - the basis of a healthy diet.Therefore, a full dinner recipe for weight loss includes a few dishes from a variety of products.This will lose weight and keep a good mood.

Dinner № 1. Salmon with rice and vegetables.

  • 90 grams of salmon or other red fish stew in lemon juice with the addition of fresh parsley;
  • 100g stewed asparagus with carrots and
    onion or vegetable mixture with green beans;
  • 40 grams of cooked rice, preferably brown.
  • Spinach salad with cucumber and tomatoes.

Want exotic?Prepare an unusual salad of spinach:

  • 200 grams of spinach;
  • 50 g of fresh or canned mandarin oranges (oranges);
  • 1 small head of red onion;
  • 2 teaspoon Italian dressing (low-calorie).

Dinner № 2. Chicken with vegetables.

  • 120g chicken breast dipped in beaten egg white and bake 20 minutes at a temperature of 180-200 Co;
  • 100 grams of broccoli, steamed;
  • 1 medium potato bake with 1 teaspoon of butter and 2 teaspoons low-fat sour cream;
  • vegetables and sprinkle with fresh chives.

For dessert - baked apple.Take 1 medium apple, remove the core.In the middle put 2 teaspoons of honey, 1 teaspoon of chopped walnuts and 1 teaspoon of raisins.Bake 45 min at 180 w.

Dinner № 3. Mexican Chicken with vegetables.

  • 100g chicken soaked in dressing 2 teaspoons soy sauce and 1 teaspoon of olive oil and bake in the oven or on the grill;
  • 40 grams of lettuce;
  • 30g salsa;
  • 50 grams of cooked brown rice or buckwheat;
  • 100 g carrots, stewed with 1 teaspoon of orange juice and 1 teaspoon of fresh ginger root (to taste add salt and pepper).

Dinner № 4. stew tofu.

  • Simmer 120g tofu with 1 carrot, 30 g chopped onion, 30 g parsley 1 teaspoon of olive oil.Add 4 large slices of mushrooms, half a hot red pepper and 1 teaspoon soy sauce.Seasoned to taste with garlic, vinegar, chili;
  • garnish - 100 grams of cooked brown rice;
  • tropical salad: 1 kiwi fruit, 2 teaspoons of coconut pulp, ½ orange, 1 teaspoon rum extract.

Dinner № 5. Meat.

  • 90 grams of lean meat, cooked on the grill or in the oven;
  • 1 medium potato bake with 1 teaspoon butter;
  • 100 g of fresh grated carrot and green peas.

good addition to this dinner - a "green" salad:

  • 200 g dill, lettuce, parsley, onion;
  • cucumber;
  • 1 teaspoon of olive oil for refilling.

Dinner № 6. Halibut with vegetables.

  • 120 g halibut, grilled or steamed (suit and other white fish);
  • 100g green beans simmer in chicken broth with 1 teaspoon of ground almonds;
  • 50 g of brown rice or boiled potatoes, baked in their skins;
  • 200 grams of salad from vegetables (cucumber, tomato, peppers) with greens.

calculation products in the recipes given in one portion.But these dinners appreciate your whole family.In the future - do not be afraid to experiment.Connect your imagination, turn all cooking dinner in witchcraft and eat to your health!