What should a dinner for weight loss consist of?
Surely, you have heard more than once that those who are losing weight can only eat proteins with green vegetables for dinner. Some even claim that carbohydrates supposedly “go into fat” in the evenings. But is this really so?
Let us remind you that we do not gain weight from carbohydrates in the evenings, and certainly not from any specific foods. Extra pounds appear from a calorie surplus in the diet . If you calculate your calorie intake for weight loss and strictly monitor your dietary intake , you will lose weight in any case, regardless of what time of the day you consume carbohydrates. So don't listen to those who advise you to completely eliminate carbohydrates for dinner.
Recently, nutritionists and dietitians are increasingly advising clients to distribute carbohydrates evenly throughout the day. At the same time, it is important that each meal is balanced according to nutritional requirements. This will keep you full all day. Don't forget that carbohydrates are , first of all, a source of energy . If you are most active during the day, and in the evenings you just relax on the couch watching TV, then, of course, it makes more sense to consume the lion’s share of carbohydrates in the morning and afternoon. However, for many modern women, activity increasingly occurs in the second half of the day: finishing a difficult report at work, picking up child from kindergarten, go to the store, clean the house, work out at the gym . When you have a huge list of things to do in the evenings, you won’t be satisfied with just chicken breast and cucumber!
So forget about the ban on eating carbohydrates in the evening. There will definitely be no harm from them, if, of course, you fit into your daily calorie intake, do not overeat at night and eat 3-4 hours before bedtime.
So don't be surprised when you see carbohydrates in our dinners. However, we have also selected interesting recipes for lovers of protein dinners.
Products for PP for a month economy list
Now that you already know that a budget pp menu is a reality, it’s time to familiarize yourself with the list of products. We have collected the most important and necessary products that you should definitely include in your diet.
- Eggs
With this product you can prepare excellent breakfasts, such as omelettes, oatmeal pancakes. Various versions of dietary omelettes can also be eaten for lunch. The average cost of 10 eggs is 60 rubles.
You will need about 5 dozen eggs per month - 300 rubles.
- Chicken
Ideal meat for a budget pp menu. Chicken dishes are low in calories but rich in protein. Chicken can be included in your diet for both lunch and dinner. You can take either chicken fillet, which will cost you 200 rubles per 1 kg, or a whole chicken - 80 rubles per 1 kg.
You will need approximately 4 kg of meat per month - 800 rubles.
- Cereals
Now let's move on to the cereals. They are a must on the economy menu list, as they are the main source of slow carbohydrates.
Buckwheat is an ideal grain for the pp menu. The average cost is 80 rubles per 1 kg.
Coarsely ground oat flakes. They contain a large amount of fiber and retain all the beneficial substances. The average price is 45 rubles per 800 grams.
Rice. The average price for 1 kg is 51 rubles.
Wheat porridge. This is crushed grain of durum wheat, so it can be safely included in your diet. Preference should be given to large or medium wheat groats. The average price for 1 kg is 45 rubles.
Per month you will need approximately 2 packs of buckwheat, 2 packs of oatmeal, a pack of rice and wheat porridge. It will cost you approximately 345 rubles.
- Dairy
Cottage cheese. Source of protein, ideal for breakfast, snack and dinner. The average cost per 1 kg is 300 rubles. You will need about 2.5 - 3 kg per month, this will amount to 750-900 rubles.
Kefir. The average cost for 1 liter is 63 rubles. Approximately 4-5 bottles per month and will cost approximately 252-315 rubles.
Milk. The average cost for 1 liter is 58 rubles. You will need approximately 3 liters. This will be 174 rubles.
- Vegetables
Cabbage. Available at any time of the year, it contains a lot of fiber and vitamins. The average price is 30 rubles per 1 kg. If you actively use cabbage when preparing salads, first and second courses, then you will need 5-6 kg of cabbage per month, which is about 150-180 rubles.
Beet. An ideal vegetable for preparing the “Brush” diet salad. The average price is 22 rubles per 1 kg. Approximately you will need about 4 kg, which will be 88 rubles.
Carrot. Another important and inexpensive ingredient in vegetable salads. The average price is 30 rubles per 1 kg. 2-3 kilograms of carrots per month will cost you approximately 60-90 rubles.
- Fruits
Apples. One of the most inexpensive options for an economy menu at any time of the year. The average cost for 1 kg is 85 rubles. You will need about 4 kg per month, which is 340 rubles.
Bananas. Ideal snack and breakfast. Available at any time of the year. The average cost is 85 rubles per 1 kg; for 4 kg of bananas you will pay 340 rubles.
Depending on the season, you can include other fruits in your diet.
- Vegetable oil
1 liter of vegetable oil costs about 80 - 100 rubles . One bottle of oil will be enough for a month.
In addition to sunflower oil, also add flaxseed oil to your diet - a source of Omega 3. There is a huge selection of this oil in different price categories; on average, you can buy 500 ml of oil for 150-200 rubles.
- Nuts
A source of healthy fats that you should definitely include in your diet. One kg of unshelled peanuts will cost you about 200 rubles.
- Honey
An economy menu should definitely include some natural sweetener. Let's focus on honey. It can be eaten and used in the preparation of dietary breakfasts and desserts. Prices for 1 liter of honey start from 150-200 rubles. For this money you can buy flower honey.
- Flax seeds
We will replace fashionable chia and quinoa seeds with flax seeds, this will significantly reduce our costs for the budget pp menu. 100 grams of flax seeds cost about 44 rubles . Two packs should last you a whole month.
Top 5 light salads
Chicken salad
Ingredients for 1 serving:
- Chicken fillet 150 gr
- Egg 1 pc.
- Canned corn without sugar 50 g
- Frozen green beans 150 gr.
- Sour cream 10% 30 gr.
Boil or simmer the chicken fillet in a non-stick frying pan without adding oil. Cool and cut into cubes. Boil frozen beans and cool. Boil the egg, cool and cut. Place the fillet, egg, beans and corn in a bowl. Season with sour cream, salt and pepper to taste.
Kbju for 1 serving: 343/44/10/18
Salad with tuna
Ingredients for 1 serving:
- Cucumber 200 gr
- Tuna canned in its own juice 150 gr
- Boiled egg 1 pc.
- Sour cream 10% fat 30 g
- Green onions
Open the canned tuna, drain the water, put it in a bowl and mash with a fork. Chop the cucumber, green onion and egg and add to the bowl. Salt and pepper to taste, season with sour cream, mix.
Kbju for 1 serving: 295/34/13/9
Greek salad
Ingredients for 1 serving:
- Cucumbers 100 gr
- Tomatoes 100 gr
- Bell pepper 100 gr
- Olives/olives 50 gr
- Feta cheese 60 gr
- Olive oil 1 teaspoon
- Green onions, greens
Cut the vegetables into even cubes, season with oil. Add olives and herbs, stir. Cut the feta cheese into small cubes and place on top of the salad.
Kbju for 1 serving: 322/11/24/16
Corn salad
Ingredients for 1 serving:
- Boiled eggs 2 pcs.
- Hard cheese 30% fat
- Canned corn 120 gr
- Yogurt without additives 30 g
Boil the eggs, cool and cut into small cubes. Grate the cheese, mix with eggs and corn. Season the salad with yogurt. Add salt and pepper to taste.
Kbju for 1 serving: 331/29/16/16
Salad with champignons
Ingredients for 1 serving:
- Chicken fillet 150 gr
- Canned champignons 150 gr
- Hard cheese 50 gr
- Sour cream 10% fat 30 g
Boil the chicken fillet, cool, cut into small cubes. Grate the cheese. Mix fillet with cheese and mushrooms. Salt and pepper. Season with sour cream.
Kbju for 1 serving: 405/50/20/2
Quinoa vs Chickpeas
Photo: istockphoto.com
“Overseas” cereal is rich in fiber, folic acid and vegetable protein. The cereal does not contain gluten and can replace meat and poultry, so it is appreciated by vegetarians. But is it worth overpaying for a newfangled product?
Chickpeas are in no way inferior to quinoa. It is also gluten-free, rich in fiber, vitamins, healthy acids and vegetable protein. Moreover, the protein in chickpeas is 18 - 19 g, and in quinoa 14 - 16 g per 100 grams of product. It turns out that chickpeas are not only not inferior, but also winning. It speeds up metabolism, improves digestion and is useful for diabetes. You can make soups, pastas, pilaf, porridge, salads and other healthy dishes from chickpeas.
A selection of low-carb recipes
Omelette with avocado and vegetables
Ingredients for 1 serving:
- 2 eggs
- Milk 100 ml
- Avocado 30 gr
- Tomatoes 150 gr
- Greenery
Beat eggs with milk. Chop tomatoes and avocado. Mix everything and pour into a preheated non-stick frying pan. Simmer covered until done.
Kbju for 1 serving: 273/16/17/13
Chicken fillet Italian style
Ingredients for 1 serving:
- Chicken fillet – 150 gr
- Tomato paste – 30 g
- Mozzarella – 50 gr
- Tomato – 50 gr
- Basil
Beat the chicken fillet, salt and pepper. Place on a non-stick frying pan. Simmer for a few minutes. Turn over to the other side. Coat the top with tomato paste. Place the tomato cut into slices. Sprinkle grated mozzarella on top. Cover with a lid and simmer for a few more minutes until done.
Kbju for 1 serving: 350/49/12/10
Chicken sausages
Ingredients for 1 serving:
- Chicken fillet 150 gr
- White of 1 egg
- Milk 30 ml
- Salt, spices
Mix all ingredients in a blender. Spoon the resulting mass onto a baking sleeve or cling film. Roll up the sausage and twist the edges. Cook in boiling water for 12-15 minutes. The film must be removed before use.
Kbju for 1 serving: 200/40/3/2
Chicken balls with cottage cheese
Ingredients for 1 serving:
- Chicken fillet 150 gr
- Cottage cheese 2% fat 50 g
- Egg 1 pc.
- Salt pepper
Grind chicken fillet into mince. Mix the minced meat with cottage cheese and egg. Salt and pepper. Form small round balls with wet hands. Place on a silicone mat or in a special baking dish. Place in the oven. Serve with green vegetable salad.
Kbju for 1 serving: 285/49/7/2
Omelet with green beans
Ingredients for 1 serving:
- Green beans 150 gr
- Chicken eggs 2 pcs
- Tomato 50 gr
- Dill, greens
You can use frozen green beans to make an omelet. In this case, you need to boil it first. Cut the tomato into cubes. Beat eggs and mix with beans and tomatoes. Pour the resulting mixture into a non-stick frying pan and simmer until tender, stirring with a spatula. Paint the top with greenery. Don't forget to add salt to taste.
Kbju for 1 serving: 188/14/9/14
note
Did you like the recipes, but think that counting calories is long and tedious? Especially for you, nutritionist and blogger Elena Smirnova @lena_manilovka has compiled a diet for 4 weeks. All you need to do is go to the store with a grocery list ready and weigh each ingredient on a kitchen scale. You no longer have to plan the menu yourself and worry about what to cook.
The plan includes only simple and tasty dishes from available products. Follow the link and enter your parameters. The calculator will automatically calculate the required calorie content for you and offer a ready-made menu. The first 100 customers will receive a 55% discount.
The total amount of the basic basket of the economy pp menu will be approximately 4,590 rubles.
Of course, you will have some other related expenses, but you have already collected the necessary basic basket, and therefore the expenses will be insignificant.
As you can see, proper nutrition is not such an expensive pleasure, and you can always think of a budget menu. The main rule is to plan your menu in advance so that you know exactly which products you need and which ones you shouldn’t spend extra money on. Do you practice proper nutrition and stick to a budget-friendly menu? Be sure to share your secrets and recipes!
Five hearty recipes for a hearty dinner
PP pizza from lavash
Ingredients for 1 serving:
- Yeast-free lavash 50 gr
- Cheese 30% fat 100 g
- Canned champignons 100 gr
- Tomatoes 100 gr
- Tomato paste 30 gr
Three cheese. Take two identical sheets of pita bread. Place half of the grated cheese between them. Spread tomato paste on top of the lavash. Then add champignons and tomatoes. Sprinkle the remaining cheese on top. Remove to bake in the oven. This pizza can also be baked in a pan.
Kbju for 1 serving: 421/37/16/34
Salted cheesecakes
Ingredients for 1 serving:
- Cottage cheese 2% fat 100 g
- Hard cheese 30% fat 30 g
- Egg 1 pc.
- Rice flour 30 gr
Grate the cheese. Mix with cottage cheese and egg. Add salt. Add flour. Mix everything well. Bake like pancakes or regular cheesecakes in a non-stick frying pan.
Kbju for 1 serving: 347/34/11/27
Lazy khachapuri
Ingredients for 1 serving:
- Cottage cheese 2% fat 100 g
- Egg 1 pc.
- Suluguni cheese 50 gr
- Rice flour 30 gr
- Greenery
Grate the cheese, mix with cottage cheese, egg and flour. Add herbs, salt and spices to taste. Carefully spread the mixture in an even layer onto the heated frying pan. The oven is like a pancake on both sides. Serve hot.
Kbju for 1 serving: 413/36/17/27
Chopped turkey cutlets
Ingredients for 1 serving:
- Turkey breast fillet 150 gr
- Egg 1 pc.
- Rice flour 30 gr
Cut the turkey fillet into small cubes. Add egg, flour, salt, spices. Mix everything well. Bake like pancakes in a preheated non-stick frying pan. Serve with green vegetables.
Kbju for 1 serving: 323/37/8/24
Turkey Pie Casserole
Ingredients for 1 serving:
- Turkey breast fillet 150 gr
- Cheese 30% fat 30 g
- Green beans 150 gr
- Tomato 100 gr
- Onion 30 gr
- Olives 30 gr
- Egg 1 piece
Grind the turkey fillet in a blender. Add onion, egg, salt, spices. Place in a baking dish, spreading in an even layer. Place in the oven for 20-25 minutes. Remove from the oven, add beans, tomatoes, olives and sprinkle with cheese. Place in the oven for another 15 minutes.
Kbju for 1 serving: 407/47/17/18
Salmon vs Mackerel
Photo: istockphoto.com
Salmon is easily digestible by the body, contains useful acids, and is rich in vitamins, macro- and microelements. But it is Omega-3 that makes it a “superfood”. The World Health Organization notes that it is an essential fatty acid for humans because the body does not produce it on its own. However, you can get Omega-3 not only from expensive salmon.
Mackerel contains a large dose of not only Omega-3, but also iodine, magnesium, zinc, vitamin A, D and other beneficial substances. It regulates hormone levels, strengthens the immune system - in a word, it is in no way inferior to red fish. But mackerel costs several times less.
Cane sugar vs Beet sugar
Photo: istockphoto.com
Cane sugar is usually considered a useful substitute for white sugar. The problem is molasses, which is released during the sugar refining process. It really contains vitamins B6, iron, calcium, magnesium and other substances. But there is practically no sugar in unrefined sugar, which means there are no magical properties either.
Refined cane sugar is no different from beet sugar. But sugar beets are grown in Russia, Ukraine and Europe, and sugar cane is brought from the tropics. It is better to give preference to unrefined brown beet sugar. It becomes dark after adding healthy molasses. And beet sugar is cheaper.
