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
- 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;
- 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!