How often women and girls who watch their weight do not dare to eat anything tasty because they are afraid to exceed the daily calorie intake. But it turns out that you can eat tasty, varied and at the same time lose weight. Don't believe? We will prove the opposite and offer recipes for delicious dishes, the calorie content of which does not exceed 150 kcal. Turns out, delicious dishes can be not only useful, but also diverse.
1. Mushroom cream soup
Ingredients(for two servings):
1. 450 ml of mushroom broth (best of dry porcini mushrooms, but you can take champignons);
2. 300 g of cauliflower (you can use some white cabbage, but it no longer gives such a good consistency);
3. 150 g of mushrooms;
4. 1/2 onion;
5. 3-4 garlic cloves;
Cooking method:
- Heat the oil in a heavy-bottomed pan (it is better to use melted organic or olive oil), half a teaspoon of melted butter or a tablespoon of olive will be enough for two servings.
- Add finely chopped onion and minced garlic.
- Once the onion becomes translucent, add finely chopped mushrooms. Raise the heat and watch the food cook until the liquid boils away.
- Then turn the heat down to low and simmer the soup, covered, for another 15 minutes.
- Salt, pepper and puree the soup with an immersion blender.
- Serve with finely chopped parsley or dill.
50 kcal
2. Cottage cheese casserole without flour
Ingredients:
1. Cottage cheese - 500 g (5% or 0%);
2. Milk - 100 ml;
3. Corn starch - 20 g;
4. Egg - 4 pcs.;
5. Sah. substitute;
6. Lemon zest/vanillin/etc. fillers.
Cooking method:
- Whisk the eggs until foamy. Gradually introduce cottage cheese, starch, milk into the mixture. Add sugar substitute.
- Beat the resulting mixture with a blender.
- We bake in the oven at a temperature of 180 gr. approximately 40 minutes.
Then cool the dish and you can enjoy its amazing taste.
124 kcal when using 5% curd and 97 kcal when using 0% curd
3. Zucchini rolls with chicken fillet
1. zucchini (or zucchini) - 1-2 pcs.;
2. chicken fillet- 1-2 pieces;
3. garlic - 2 cloves;
4. cheese - 50 g (with a minimum fat content);
6. salt, black ground pepper;
7. olive oil (can be without it).
Cooking method:
- Wash the zucchini and cut into thin strips, about 0.5 cm.
- Line a baking sheet with parchment paper, lay out the zucchini and grease a little olive oil then salt them.
- Put the baking sheet in the oven, preheated to 180 gr. and leave for 5-7 minutes (we do this so that the zucchini becomes softer and better curled),
- Chicken fillet cut into thin longitudinal strips. Then beat them off, add pepper and salt.
- Add the garlic to the chicken breasts and leave for a while.
- Arrange strips on prepared zucchini. chicken meat, sprinkle with cheese and paprika.
- We twist the rolls of zucchini with chicken fillet, fasten them with a skewer and bake for 25 minutes at a temperature of 180 gr.
120 kcal
4. Salad with beans, chicken and corn:
Ingredients:
1. bank cons. beans;
2. 1/2 cans of corn;
3. 2-3 tomatoes;
4. 1 chicken fillet;
5. 150g of cheese;
6. sour cream (with minimal fat content).
Cooking method:
- Chicken breast should be cut into pieces, salt, pepper and fry until tender in a dry frying pan without oil.
- Cut the tomatoes into cubes.
- Three cheese on a large grater.
- Mix all the ingredients, salt and season with sour cream.
- Top salad can be sprinkled with herbs and / or crackers.
145 kcal
5. Chicken breast baked with cottage cheese
Ingredients:
1. 3 chicken fillets;
2. 110 g of cottage cheese (5%);
3. 1-2 tablespoons soft curd cheese or ricotta (can be replaced with sour cream);
dill, green onion, parsley;
4. 3 cloves of garlic;
5. salt / pepper, favorite spices;
6. lemon juice;
7 2-3 tbsp. soy sauce;
8. 0.5-1 tbsp sour cream.
Cooking method:
- To make the fillet juicy, soak it for 1-2 hours in water before cooking.
- For the filling, mix cottage cheese with cottage cheese or ricotta, add finely chopped greens, salt, then add chopped garlic and mix everything thoroughly.
- Dry the chicken fillet. Then we make an incision-pocket from the thick side, sprinkle it with salt and spices (to your taste), fill it with stuffing and close it.
- We spread the fillet with the filling on a baking sheet, greased with oil, pour over with lemon juice, and then with sour cream or soy sauce.
- We bake the fillet for 20-25 minutes at a temperature of 200 gr. 4-5 minutes before the dish is ready, you can sprinkle it with cheese.
111 kcal
6. Pizza according to a special recipe
Ingredients:
1. chicken egg - 1 pc.;
2. chicken fillet - 500 g;
3. tomatoes - 2 pcs.;
4. onion - 1 pc.;
5. canned mushrooms- 200 g;
6. cheese -100 g;
7. tomato paste - 2 tbsp. spoons;
8. seasonings to taste.
Cooking method:
- Grind in a blender 500 g fillet chicken breast and add the egg to the mixture.
- Spread the resulting mixture in an even layer on the pan, put parchment on the bottom.
- We put the cake in the oven for 10-15 minutes to take the desired shape.
- Then take it out, apply a thin layer on top tomato paste and lay out the filling in layers: onions and tomatoes, cut into half rings, mushrooms and cheese, grated on a coarse grater.
- Add your favorite seasonings and bake for 15 minutes at a temperature of 180 gr.
150 kcal
7. Vegetable casserole with fish
Ingredients:
1. zucchini - 395 g;
2. tilapia fillet - 260 g;
3. cabbage - 265 g;
4. eggs - 200 g;
5. soy sauce- 25 g;
6. onion - 65 g;
7. greens - to taste.
Cooking method:
- We rub the zucchini on a grater.
- Finely chop the cabbage.
- We pass the tilapia fillet along with the onion through a blender.
- Mix all ingredients and add soy sauce.
- We cover the baking dish or pan with parchment and put the casserole mixture into it.
- We bake for 40 minutes at a temperature of 180 gr.
70 kcal
8. Muffins with cherries
Ingredients:
2. 150 g cottage cheese (1%)
3. 50 g of kefir or fermented baked milk
4. baking powder, vanillin, sweetener
5. fresh cherry
Cooking method:
- Add to cottage cheese 1 yolk, 50 g cornmeal and 50 g of kefir or fermented baked milk (yogurt can be used), sugar, vanillin, raisins.
- Beat 2 egg whites until stiff.
- Gently fold the egg whites into the batter with a spatula.
- We spread the mass of the molds, filling them approximately 3/4.
- We put in a preheated oven for 20-25 minutes and bake at a temperature of 180 gr.
- The muffins will be soft and fluffy.
1 piece approximately 55 kcal.
9. Peppers stuffed with bulgur, mushrooms and turkey
Ingredients:
1. bell peppers;
2. minced turkey;
3. boiled bulgur;
4. mushrooms (champignons);
6. carrots;
7. tomatoes;
Cooking method:
- Peel the peppers from the stalk and seeds, dip for a few minutes in boiling water, then leave to cool.
- Grate the carrots on a coarse grater, chop the mushrooms and onions. Fry all the vegetables a little together with the mushrooms in a frying pan without oil.
- mix vegetable mix with minced meat and bulgur. Salt, pepper.
- Fill the peppers with stuffing, sprinkle with grated carrots on top and place tightly in a saucepan with a thick bottom (or slow cooker).
- Stew tomatoes with carrots and pour peppers on top with this mixture. Add a little boiling water so that the liquid covers the peppers by about 2/3.
- Simmer over low heat (or in a special mode in a slow cooker) for 30-40 minutes. 10 minutes before readiness add 2 pcs. bay leaf.
129 kcal
10. Orange pancakes
Ingredients:
1. 140 g of cottage cheese;
2. 100 ml of milk / kefir;
4. baking powder / soda;
5. orange;
6. oatmeal / corn / rice flour to your taste.
Cooking method:
- Mix cottage cheese with milk / kefir and egg.
- Orange should be washed, dried and grated on a coarse grater. You only need to rub the orange part of the skin - we need the zest.
- Add the zest to the dough - it will give a bright smell and a special taste. You can add some more orange juice.
- Add the flour of your choice to the mixture. The dough should have the consistency of dough for pancakes.
- We bake in a dry frying pan under the lid, fry on both sides.
At night, you can coat pancakes with yogurt and put in the refrigerator - in the morning they will be even tastier.
42 kcal
How often those who lose weight sharply limit the use of a variety of foods. Yes, weight goes away, but joy and fun go with it, uncontrollable anger or apathy appears, as a result of the fact that the body lacks vitamins and other useful substances.
All this can lead to breakdowns and uncontrolled eating of sweets. Do not go to extremes, use our advice, eat tasty and right. And you can lose weight even if you eat pancakes (made according to a secret recipe, of course).
Today I burned 150 calories on the treadmill, and how many are in grams. And how many grams is 1 calorie. and got the best answer
Answer from Mary love[guru]
It's not so much the exercise on the treadmill that matters, but your nutrition. if you want to lose weight - give up dishes that contain: flour, sugar, potatoes.
The menu for the day is something like this:
breakfast - oatmeal in milk with a banana or other porridge (buckwheat with salad, rice with vegetables and scrambled eggs ...) - the main thing is without bread and without sweet tea and coffee. for green tea, you can eat dried apricots, for example.
Recommended for lunch vegetable soups without meat (borscht, soups from frozen mixtures with asparagus, carrots - look for such mixtures in supermarkets - they cost a penny)
for the second, again, porridge, salad, meatballs, anything - just not pasta and not potatoes! and no dessert!
for dinner - you can cottage cheese with a little! the amount of fruits, nuts (bananas, dried bananas, raisins, dates, whatever ... just not honey and not condensed milk and not jam!)
The main thing: to lean on proteins (seafood, cottage cheese, eggs ...), salads and slow carbohydrates (cereals).
You also need to drink about 2 liters of water a day! (preferably filtered and boiled).
in a couple of months of such a diet, you will lose weight very noticeably! and don't count calories, no need to starve!
Answer from Vladimir[guru]
probably not 150 calories, but 150 kilocalories (kK)?;) Here they already wrote what a calorie is, in system units - joules (J), 1 calorie is ~ 4.2 J. Joules also measure energy. So, again, let me remind you of physics, the class of commercials is 7th. 1J is the work that an organism expends in order to move a body weighing 1kg 1 meter. If everything is translated into running, then the body spends as many kK on its movement along a distance of 1 km as it "weighs". That is, for 60kg it is 60kK / km. Now about "how many grams", for example, bread is ~ 236kK / 100gr - i.e. ~ 64gr. white bread:)) . In fact, running at distances up to 15 km a day on a track with a slope of at least 2-3 degrees is a conversation... Yes, you will strengthen your muscles a little, but maybe you can drive some water if you don’t drink more later;) But no more than that .. . do not deceive yourself!
Answer from Max[expert]
the same as gram.
Answer from uu[guru]
Calorie (cal, cal) - an off-system unit of the amount of work and energy, equal to the amount of heat required to heat 1 gram of water by 1 kelvin at standard atmospheric pressure
It doesn't match the weight. Calorie is energy. When you burn energy, the body uses fat reserves to replenish. This is how calories are burned.
Answer from 3 answers[guru]
Hello! Here is a selection of topics with answers to your question: Today I burned 150 calories on the treadmill, and how many are in grams. And how many grams is 1 calorie.
Multiplicity of food intake - optimally three to four meals a day, good nutrition. Recommended by some nutritionists five or six times a meal is acceptable only with a sufficiently "active" and efficient digestive system, when the stomach has already freed itself from overcooked food by the next meal and has had time to rest and recover. Before eating and immediately after a meal - leisurely walks in the fresh air (exercise), which is good for digestion and will teach you not to overeat. The average (by weight and height) adult requires approximately 1500-2000 kilocalories per day, plus energy expenditure for walking (200-300 kcal per hour, at an average speed on a level road) or running (500-700 kcal / h, according to flat terrain). If you live on a diet, half-starving, trying to lose weight on a minimum of calories in food, respectively, the total calorie content of what you eat will be less.
Calorie portions of products:
A portion of ice cream - 150-200 kilocalories
Borsch, 500g - 200
A piece of bread - 50-100
A portion boiled potatoes – 150
Lean / fatty meat (100g) - 200 / 400
Porridge fast food(bag) - 140
Cup whole milk, 3.2% (fat percentage) - 120.
Chocolate bar Mars - 160
Butter sandwich - 200-300
Portion of pasta (150g) – 250
Candy - 50
Sugar (1 teaspoon) - 25.
Ham sandwich - 200
Cheese sandwich - 150-200
Fish - 150-200
Compote - 120
A piece of cake - 300 (in fatty varieties - more calories)
A cup of coffee with milk (no sugar) - 50.
Apple, medium size (about 150 grams), red / green - 80/40
// green apples and yellow color- generally healthier than reds, they contain fewer calories
Banana - 80
A glass of grape juice - 100 kilocalories
A varied diet, balanced in quantity and quality composition of products, taking into account the individual conditions of human life, physical activity - contributes to the natural normalization of weight. The body needs a sufficient amount of proteins, fats, carbohydrates, vitamins and mineral salts.
The proportions of food intake during the day: the calorie content of breakfast should be 35% of daily allowance, by the number of calories, lunch - 40%, dinner - 25%.
After meals, you can take fat-soluble vitamins A, D, K, E, as well as supplements containing potassium, sodium, and iron.
Edible cereal bran (in the form of cereals, granules or flakes), rich in fiber, vitamins and trace elements - should be included in the daily diet, with diet food, but they need to be taken in a strictly limited amount (this is "heavy for the stomach", indigestible food, which, moreover, increases in volume due to swelling in water). The bran should not have large husks. Contraindications to taking bran: exacerbation of gastric ulcer, gastritis (a doctor's consultation is needed). Quantity restrictions - two tablespoons per meal, in total - up to 70 grams (6 tablespoons) during the day (depending on the percentage of fiber, that is, dietary fiber). Low-carbohydrate wheat bran - have a calorie content of about 170 kilocalories per 100 g of dry weight.
Many nutritional problems can be avoided by reducing the amount of refined concentrates (sugar, fatty cottage cheese) eaten, which "hit" the organism, causing overload in the form of sharp jumps in blood sugar and cholesterol levels, etc. It is enough, at least, to recall caries, pancreatitis and excess weight from obesity, the development of which is promoted by refined carbohydrates and fatty foods, in order to appreciate their overall negative impact on the human body.
Sweet foods in their natural form, thanks to fiber, "give" sugar gradually, so after eating them, blood sugar levels do not rise as quickly as after a glass of freshly made pineapple or grape juice, where the fiber is gone. Therefore, even diabetic patients can eat fruits and vegetables in moderation. Interestingly, if you feast on honey along with honeycombs, there will be no jump in sugar, because wax prevents the rapid absorption of fructose and glucose into the blood, although not as much as the fiber found in vegetables and fruits.
Products that cause a rapid jump in blood sugar levels: chocolate, condensed milk, ice cream, marshmallows, caramel, marmalade, halva, waffles, sherbet, cakes, cakes, jam, jam, fruit compotes, honey, sugar, sweet wines, carbonated drinks with sugar syrup(V in large numbers contain easily digestible, "fast" carbohydrates). It is relatively safe to consume sugar in the amount of one teaspoon per meal (better - "in a bite" or in the form of 1 candy). Preferably - the use of cane ("brown") in the diet unrefined Sahara. With compensated diabetes, you can use natural sweeteners (xylitol or sorbitol), but their use should be limited - no more than 30 grams per day.
Artificial sweeteners (aspartame, cyclamate, saccharin, acesulfame and other "chemistry") are toxic in large doses. When heated strongly, they become carcinogens. It is believed that their use at the rate of 2.5 mg per 1 kg of body weight per day is safe, but there is still not enough research on them.
The diet is suitable for women who lead an active lifestyle - they walk a lot during the day, exercise regularly and prefer active rest to passive. It will help maintain stable blood sugar levels and normalize weight. The diet consists of five meals, which are distributed throughout the day, taking into account the time and the recommended number of grain units (XE) per serving. The number of servings of bread units per day must be agreed with your doctor.
Bread unit is equal to 10-12 grams of carbohydrates. According to doctors, meals should be planned so that in the first half of the day you eat most of the carbohydrates, and make breakfast and lunch more carbohydrate than dinner and snacks.
Try to avoid long breaks between meals (calorizer). To do this, plan meals in advance. Drink water before meals and throughout the day. Schedule dinner 3-4 hours before bed so that the food is fully digested before you go to bed.
Menu for 1703 kcal
Breakfast (425 kcal): Oatmeal with dried apricots and milk, two eggs and coffee
- - 40 gr.
- - 20 gr.
- - 100 gr.
- (2 pcs.) - 110 gr.
- - 160 ml.
- (for cooking)
Boil the eggs. Boil oatmeal in water, add finely chopped dried apricots, sweeten with a non-caloric sweetener, and in ready porridge add some milk. Brew coffee, sweeten as desired and add remaining milk.
Snack (182 kcal): Crispbread with peanut butter and tea
- - 20 gr.
- - 20 gr.
- - 240 ml.
Smear peanut butter for bread. Tea can be sweetened with a non-caloric sweetener.
Lunch (432 kcal): daily cabbage soup, buckwheat porridge with chicken fillet, vegetable salad and tea
- - 300 gr.
- - 50 gr.
- - 120 gr.
- - 150 gr.
- - 100 gr.
- - 10 gr.
- - 5 gr.
- (to taste) - 4 gr.
- - 240 ml.
- (for cooking)
Boil the chicken in a small amount salted water. Prepare buckwheat porridge and add fillet to it. Cut vegetables, salt, season with lemon juice. If desired, tea can be sweetened with a non-caloric sweetener.
Snack (288 kcal): Cottage cheese with berries and coffee with milk
- - 200 gr.
- - 100 gr.
- - 160 ml.
- - 60 ml.
Mix cottage cheese with berries. Brew coffee, add non-caloric sweetener and milk.
Dinner (376 kcal): Baked cod and buckwheat porridge with vegetables
- - 150 gr.
- - 35 gr.
- - 100 gr.
- - 50 gr.
- - 50 gr.
- - 10 gr.
- - 5 gr.
- (to taste) - 4 gr.
- (to taste) - 2 gr.
- - 240 gr.
Rub the fish with salt and lemon juice, and bake in foil. Cut the vegetables and simmer until half cooked in a small amount of liquid. Boil buckwheat until tender and add to vegetables. Simmer together under a closed lid (calorizator). Add oil to the finished dish.
- Caloric content of the diet - 1703 kcal
- Proteins - 137 gr.
- Fats - 62 gr.
- Carbohydrates - 150 gr.
