Low calorie meals: recipes indicating calories

How to cook delicious low-calorie food for losing weight using simple products? Recipes for low-calorie meals demonstration of the calories to help you stay healthy and well fed on the way to shedding the excess weight. Simple recipes do not take much time and does not require exotic ingredients.

Dishes from simple ingredients

recipes for weight loss

To reduce calories, bake them in the oven, on the grill or cook in a slow cooker without the use of oil. Easy low calorie meals can be baked in foil or parchment paper – this way the juice stays inside the ingredients and turns out delicious meals suitable for weight loss.

  1. Vegetables try to use fresh – so you can save all the useful vitamins, minerals and fiber.
  2. Add to salads, boiled chicken, fish or shrimp – this increases the protein content of food.
  3. Butter and mayonnaise with olive oil, the caloric content can't be beat, but the unsaturated fat in vegetable oil is much safer for the health of blood vessels.

The following are recipes for some low calorie meals for weight loss showing number of calories.

Shrimp salad

Low-calorie food, can be combination of vegetables and seafood. For 4 servings you will need:

  • 200 g of frozen shrimp;
  • 1 cucumber, peppers;
  • half of the onions;
  • the juice of one lemon;
  • 1 tablespoon of olive oil;
  • salt, pepper.

Cook shrimp, drop them in boiling water for 3 minutes, pour the water. Chop the vegetables, add the cooked shrimp. Separately mix the oil, lemon juice, salt, pepper. Fill with this sauce salad. The calorie content of each serving is less than 100 calories.

Vegetable salad

Vegetable salads are the most low-calorie food weight loss. 4 servings of cabbage salad you will need:

  • half fork cabbage;
  • 1 fresh or pickled cucumber;
  • 2 apples;
  • 1 onion and carrots;
  • 1-2 stalk of celery;
  • 2 tablespoons of olive oil;
  • 1 tbsp apple cider vinegar;
  • salt, pepper.

Vegetables chop and mix. Make a dressing from oil, vinegar, salt and pepper and mix them together. Pour salad dressing obtained. Per serving of salad 133 calories.

An omelet with vegetables

Tasty low-calorie dishes you can cook eggs and vegetables. Per serving scrambled eggs, take:

  • 2 eggs;
  • 2 tbsp skim milk;
  • 1 Bulgarian pepper and tomatoes;
  • 1 tablespoon vegetable oil;
  • salt, pepper, parsley.

Chop vegetables, saute a bit in butter. Mix eggs and milk, add spices and pour the vegetables with this mixture. Cover the pan and slide the omelette until cooked. This dish contains 350 calories.

Zucchini shrimp

For 4 servings you will need:

  • 2 tablespoon vegetable oil;
  • 500 g of frozen shrimp;
  • 700 g courgettes;
  • 3 cloves of garlic;
  • a quarter Cup of water or broth;
  • Juice of 1 lemon;
  • 2 teaspoons of grated cheese;
  • salt, pepper, parsley.

Shrimp garlic fry for 2-3 minutes in butter. Pour the lemon juice and broth, add the spices, wait for the boil. Zucchini, cut into thin strips, add to mixture and simmer for 1-2 minutes. Sprinkle with cheese and herbs and remove from heat. Each serving contains 225 calories.

Baked salmon

In this recipe, use parchment paper for baking. For 4 servings you will need:

  • peel 3-4 potatoes;
  • 400 g of salmon;
  • 2 lemon;
  • crumble 4 of the garlic cloves;
  • salt, pepper, parsley.

The lemon and cut the potatoes into thin slices. Heat at 200 degrees in the oven. 4 sheets of parchment lay potato slices, season with salt and pepper. Put the greens, pieces of fillet on top of lemon slices and garlic. Wrap the parchment envelope and put on 15 minutes in the oven. Each serving contains 232 calories.

Chicken breasts baked in foil

meals for weight loss

When you use the foil for baking, the meat is more juicy. 4 servings of food to take:

  • 400 g chicken breast without skin;
  • 2 medium tomatoes or several small;
  • 2 cloves of garlic;
  • half a can of canned corn;
  • 4 tablespoons of olive oil;
  • salt, pepper, parsley.

For 4 servings take 4 sheets of foil. Give each a sheet of chicken breast, chopped tomato, chopped garlic, a couple tablespoons of corn without liquid. Pour the oil, add the spices. Close the foil envelope. Preheat grill or oven to 220 degrees bake for 20 minutes. The finished dish contains 290 calories per serving, when serving sprinkle with herbs.

Chicken breast and rice

4 servings chicken take:

  • 400 g chicken breast without skin;
  • 2 tablespoon vegetable oil;
  • salt, pepper, parsley.

Rice side dishes you need to:

  • 1 Cup of rice;
  • 2.5 cups of broth (you can disassemble the cube or use broth from boiled chicken);
  • Juice of 1 lemon.

In a deep dish, heat oil, sprinkle chicken with spices and fry on each side for 1-2 minutes. Put the chicken on a plate. Image pre-rinse. In the same frying pan, add the rice, broth and lemon juice. Put the chicken on top, cover with lid, simmer for 20-25 minutes on low fire, till all the liquid. Add greenery. One part of this dish is 340 calories.

Table of caloric content of food

The caloric content of food prepared from several ingredients, the sum of the caloric value of each component.

Note that the heat treatment total weight is usually less than the total weight of all the components. So it may be easier to calculate the calorie content per serving than the 100 grams of food, especially when you don't know how much the food has become after cooking, but can estimate how many servings.

To facilitate the calculation does not consider the caloric content of spices. Calorie vegetables, such as cucumbers, cabbage, tomatoes can also not be taken into account – it is very small. Standard plate cooked soup or main dish contains 250-270 g, a portion of vegetables or salad – 100-150 g, meat – 100 g of raw cereal – 100 g in the finished form. Some low-calorie food rough indication of the calorie table.

Dish The calorie content of 1 serving Proteins Fats Carbohydrates
Soup, soup 177 11 9 13
Chicken noodle 158 10,5 8 11
Soup broth, rice or buckwheat 107 6,5 3,2 13
Braised cabbage with beef 279 26 15 10
Buckwheat porridge with beef 281 17 11 28.5
Vegetable ragout 117 2,2 6 13,5
Vegetable salad 133 3,5 7,5 13
Shrimp salad 100 9 5 4,7
Zucchini shrimp 225 22,7 10 10
Chicken breast baked 290 25 17,2 8,5
Chicken breast and rice 340 32,4 11,7 For 26.2
Baked salmon 232 23,8 6,1 20,6
An omelet with vegetables 350 16,1 26,5 12