Recipes for dietary dishes containing no more than 400 calories each.

Greek salad with tuna and couscous

In a large bowl, mix 2 tsp. wine vinegar with 2 tsp. olive oil, 1/2 tsp. oregano, salt and pepper. Add 3 cups of romaine lettuce, 1/2 cup of chopped cucumber, 1/2 cup of tomatoes, 1/2 cup of pre-cooked couscous and 4 olives. Mix everything, put on top 70 g of tuna canned in its own juice and 1 tbsp. l. crumbled feta.

The essence and principles of the 1400 calorie diet

On such a diet you will not have to give up your usual foods.
The diet includes cereals, vegetables, fruits, meat, and dairy products. The essence of the diet is to count the calories consumed daily. You need to count everything: snacks, main meals, drinks. The energy value of the daily diet should be no more than 1400 kcal.

It is better to eat often, but in small portions. In the first days of the diet, you may feel hungry.

It is recommended to remove unhealthy foods from your diet: chips, crackers, carbonated drinks.
They are not nutritious, do not satisfy hunger for a long time, but contain a lot of carbohydrates and modified fats. On a diet, you need to drink at least 1.5 liters of clean water - teas, compotes, fruit drinks do not count.

The advantages of such nutrition

The main advantage of such nutrition is safety.
Despite the restriction of the diet, the body receives all the necessary vitamins, useful micro- and macroelements that are important for the normal functioning of the body. The feeling of hunger will not haunt you constantly, as happens on mono-diets. Other benefits:

• no need to give up your favorite dishes;
• a small number of restrictions in the choice of products;
• it is not necessary to play sports;
• you can eat almost anything and lose weight;
• feeling hungry only for the first few days.

A person can continue to have lunch in a cafe, meet with friends. The main thing is not to forget to count what you eat.

Orange chili chicken with peas

@ Con Poulos
4 servings

Ingredients:

• 2 small oranges, chopped;
• 2 cloves garlic, chopped;
• 2 tsp grated fresh ginger;
• 3 tbsp. soy sauce;
• 340 g green peas;
• 4 boneless, skinless chicken breasts;
• 2 tsp garlic chili sauce;
• sesame seeds.

Preparation:

Preheat oven or outdoor grill to medium. Tear four squares of foil and place on two baking pans.

Divide the oranges between pieces of foil. Place garlic and ginger on oranges. Then add the snow peas.

Place the meat on top of the vegetables and pour the sauce over it. Cover with pieces of foil and seal well. Grill or oven for 15 minutes. Sprinkle the finished dish with onions and sesame seeds.

Day 1. Beet soup with egg

For 400 calories you’ll get just a mountain of food, the soup is so treacherous...

400 grams of beetroot in beef broth, 1 boiled egg, 37 grams of sour cream.

See for yourself - if it's too much food, reduce the portion. But also keep in mind that calories will decrease and you will need to adjust your daily intake.

Be guided by hunger. After soups I'm hungry as a wolf. But not after the beetroot soup.

Menu for 7 days

This weekly menu consists of breakfast, second breakfast, lunch, afternoon tea and dinner. To avoid inadvertently exceeding the amount of calories allowed, you must strictly adhere to the recommended foods. If you decide to deviate a little from your diet, then perhaps the extra pounds will not go away.

Nutritionists allow fasting days, which involve increasing the daily intake to 1200 kcal.

So, let's look at a sample menu.

Monday

1. 
   Low-fat cottage cheese - 100 g, coffee or tea without sugar.

2. Green apple.
3. A serving of vegetable soup, 80-110 g of steamed fish and a green salad (can be seasoned with a teaspoon of lemon juice).
4. 130-160 gr. fresh tomatoes.
5. A serving of baked vegetables (except potatoes).

Tuesday

1. Oatmeal (you can add 5 g of honey) with fruit.
2. 1 orange.
3. Cucumber and tomato salad, a portion of buckwheat porridge, coffee with milk.
4. Vegetable stew, 80-110 g chicken fillet (just remove fat from it).
5. 250-300 g of fresh vegetables, 1 egg and skim milk.

Wednesday

1. Eggs – 2 pcs., a glass of yogurt.
2. A glass of tomato juice.
3. A portion of vegetable stew and boiled chicken fillet.
4. Green salad dressed with lemon juice.
5. Boiled lean fish, boiled vegetables and low-fat kefir.

Thursday

1. Fruit salad dressed with yogurt.
2. 1 banana.
3. Boiled or baked potatoes, fresh vegetables.
4. 130-160 g of fresh cucumbers.
5. Sliced ​​cucumber, tomato and bell pepper, a glass of kefir or milk.

Friday

1. Yogurt.
2. Boiled cauliflower – 130-160 g.
3. Boiled veal – 100 g, stewed zucchini.
4. A glass of kefir.
5. Portion of seafood.

The diet for Saturday and Sunday can be chosen from the above.

5 Minute 400 Calorie Meals

We bring to your attention 10 recipes for simple and quick-to-prepare low-calorie dishes that are easy to prepare, as they contain ingredients that can be bought ready-made in a grocery supermarket.

So let's get started.

Protein breakfast

Healthy Protein Breakfast of Cheese, Egg White, Potato and Turkey:

• microwave a serving of Microwave a Jimmy Dean D-Lights Breakfast Bowl (look for it in supermarkets - it should be) (230 kcal),
• a couple of slices of whole grain bread (70 kcal),
• a glass of orange juice (80 kcal).

Result: 380 cal.

Soy smoothie with peanut butter

To make a smoothie (a dessert of berries or fruits mixed in a blender with the addition of milk, juice or ice), mix:

• a glass of soy milk (100 kcal),
• 1 tbsp. a spoonful of peanut butter (90 kcal),
• half a banana (50 kcal),
• a quarter teaspoon of cinnamon.

Once mixed, add a little vanilla and ice cubes.

A good addition to a smoothie would be a small whole wheat bun (130 kcal) with two teaspoons of jam (20 kcal).

Result: 390 kcal.

Oatmeal with blueberries and nuts

Two of the healthiest foods, blueberries and oatmeal, come together in this easy breakfast. Preparation:

• Brew half a glass of instant oatmeal (150 kcal),

mix and add to porridge:

• a glass of frozen blueberries (80 kcal),
• two tablespoons of cashew nuts (100 kcal),
• and a spoonful of honey (60 kcal).

Result: 390 kcal.

Super-quick salad with ranch dressing

The ranch dressing and shredded cheese make this salad amazing.

Mix:

• 2 cups green salad (20 kcal),
• 60 grams of canned tuna (80 kcal) or salmon (60 kcal)
• and a quarter cup of boiled chickpeas (chickpeas or hummus) (70 kcal).

Sprinkle with 2 tablespoons of grated cheese (50 kcal) and add 2 tbsp. spoons of ranch sauce (40 kcal).

Eat the salad with a small fresh bun (78 kcal), and after your meal enjoy low-calorie chocolate pudding (90 kcal).

Result: 408-428 kcal.

Ranch sauce

You can buy ranch sauce ready-made, or you can make it yourself. For the sauce we need:

• 220 g tomatoes;
• 100 g bell pepper;
• 70 g onions;
• 40 ml sunflower oil;
• 5 g sugar;
• 5 ml of 3% vinegar;
• 2 g red pepper;
• 1.5 tbsp. spoons of paprika.

Prepare ranch sauce as follows:

Heat sunflower oil in a saucepan and put chopped onions and tomatoes into it. Simmer over low heat until thickened (20-25 minutes). Add vinegar, salt, sugar, red pepper, paprika and chopped bell pepper. Simmer without covering for about 10 minutes.

Chicken sandwich

Use leftover chicken, vegetables, and a whole grain bun in this healthy dish.

To prepare, mix and heat everything in the microwave:

• 1 tbsp. spoon of barbecue sauce (50 kcal),
• half a glass of prepared finely chopped chicken (120 kcal).

Cut a whole grain bun in half (170 kcal), remove part of the crumb and fill it with the heated chicken mixture, if desired, add grated carrots (40 kcal).

Decorate:

• chopped lettuce (10 kcal),
• 2 tbsp. spoons of chopped cucumber (5 cal),
• and low-calorie cream sauce (1 tablespoon - 10 kcal).

Result: 405 kcal.

Vegetarian chili soup

One of the cheapest and easiest ways to enrich your diet with fiber and proteins.

Preparation:

• heat a glass of ready-made vegetarian chili sauce with beans (190 kcal),
• cut the lettuce (30 cal), tomatoes (20 cal) and hard cheese (90 cal) into strips,

Eat with a small corn tortilla (60 kcal).

Result: 390 kcal.

Pasta with Pesto sauce

Would you like some pasta? Great, have a little Italian feast with noodles, vegetables and Pesto (Italian sauce made with cheese, basil and olive oil).

Preparation:

• boil vermicelli (4 servings 800 kcal),
• mix:
• 0.5 kg cherry tomatoes (50 kcal),
• one and a half cups of boiled green beans (66 kcal)
• one and a half cups diced chicken fillet (346 kcal),
• 1 cup Pesto sauce (230 kcal),

Place everything on a platter and sprinkle with 1/4 cup (83 calories) grated Parmesan.

Result: 395 kcal per serving.

Pp breakfasts for weight loss. How to buy the right breakfast for weight loss

You can often see different cereals on supermarket shelves. They are positioned as the right breakfast for weight loss. They are a source of carbohydrates, but some of them are not nearly as healthy as is commonly believed. The same applies to yoghurts, which have become almost a mandatory item on the morning menu of a weight-watcher. The best breakfast for weight loss is one that does not contain:

• modified corn starch. A popular thickener for yogurts and a substance that imparts homogeneity to the dough is absorbed almost at lightning speed and supplies a portion of glucose to the blood. It is good if the first thing a person does is go to training and do heavy strength exercises there. And it’s bad if he goes to work and sits behind boring documents. In the second case, fluctuations in sugar levels will provoke hunger, and it will come much earlier than lunchtime. As a result, an unplanned and not always healthy snack will happen. It has been experimentally proven that if you endure this moment, your appetite will still take its toll and overeating will happen a little later, at lunch or dinner;
• sugar. It works almost the same, only even faster. Real healthy foods can only be sweetened with stevia extract. But most people who are accustomed to sugar do not like its taste, which is why product manufacturers prefer the simplest and not the best choice;
• dried fruits soaked in sugar syrup can also be responsible for too much appetite during the day;
• flavorings identical to natural ones. This too bright aroma can awaken the appetite, which will not allow you to stay within the daily calorie intake that a person needs.

In general, to buy something quickly, it is better to immediately go to the health food department and carefully examine the packaging.

Grocery list

The diet should include lean meats, such as turkey, chicken, veal. The diet is supplemented with fruits and vegetables, but it is better not to eat grapes and bananas. The diet includes eggs, hummus, various types of nuts and shrimp.

Despite the fact that such food is considered dietary, every day you can eat olives, durum wheat pasta, any bread, and low-fat cheeses. If desired, the diet is supplemented with low-fat milk.