Maintaining your figure is actually easy and simple if you spend a little time planning your menu details. Some are put off by bland and monotonous food, while others are deterred by the need to spend hours conjuring in the kitchen. But these are just extremes that have nothing to do with real life. As proof, here are 20 delicious and quick recipes for dietary dishes!
1. Dietary Pizza
Sounds fantastic, but it's actually a reality!
You will need: 600g chicken fillet, 50g Greek yogurt, 50g tomato paste, 1 tomato, 70g mozzarella, basil, and olives.
Preparation: Thinly pound the chicken, place it in a baking dish, and bake for 10 minutes at 180 degrees Celsius – this will be the base. Mix the tomato paste with yogurt, spread it over the chicken, sprinkle with cheese and olives, then add the tomatoes and basil. Bake for another 15 minutes.
2. Dietary Cabbage Patties
Cabbage patties are very underrated, and completely unfairly so!
You will need: 150g cabbage, 1 egg, 2 tbsp oat flakes, 1 tbsp olive oil, 2 tbsp milk, salt.
Preparation: Sauté finely shredded cabbage in water with olive oil for about 10 minutes. Add oat flakes and milk, stir, and sauté for another 5 minutes. Beat an egg into the mixture, season, spoon into muffin molds, and bake for 20 minutes at 200 degrees Celsius.
3. Eggplant Stew
A light recipe for a dietary and healthy vegetable dish.
You will need: 1 eggplant, 1 zucchini, 5 tomatoes, 0.5 tsp salt, half an onion, curry, and herbs.
Preparation: Dice the eggplant and zucchini into medium-sized cubes and boil them in separate pots for 20 minutes. Peel the tomatoes, finely chop them, and mix with chopped onion. Sauté them for 15 minutes with spices, without oil, then blend until smooth. Add the vegetables and sauté for another 5 minutes. Finally, add the herbs.
4. Dietary Cottage Cheese Casserole
A beautiful and delicious casserole for a wholesome breakfast!
You will need: 400g fat-free cottage cheese, 150ml milk, 3 tbsp semolina, 3 tbsp sugar, 2 eggs.
Preparation: Pour milk over the semolina and let it sit for 20 minutes to swell. Beat the eggs with sugar, combine the mixtures, and add them to the cottage cheese. Mix the batter, transfer it to a baking dish, and bake for 40 minutes at 180 degrees Celsius.
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5. Chicken Patties with Bran
Hearty, tender, and far from bland.
You will need: 500g chicken fillet, 1 tbsp water, 1 onion, 1 clove garlic, 80g cottage cheese, 1 egg, bran, spices, and herbs.
Preparation: Mince the chicken into ground meat, add onion, garlic, and herbs. Add cottage cheese, egg yolk, water, spices, and a little bran for consistency. Whisk the egg white until foamy and fold it into the ground meat separately. Bake the patties for about half an hour at 180 degrees Celsius.
6. Dietary Mimosa Salad
A simple and healthy recipe for a classic homemade salad.
You will need: 1 can of canned tuna, 3 eggs, 50g cheese, 1 carrot, 1 onion, 2 tbsp soy sauce, 4 tbsp yogurt.
Preparation: Boil and grate the eggs and carrots (whites and yolks separately), drain the liquid from the tuna and mash it with a fork. Add soy sauce to the yogurt and finely grate the cheese separately. Layer the ingredients: egg whites, sauce, cheese, sauce, tuna, sauce, carrots with onion, sauce, egg yolks.
7. Dietary Shrimp Salad
Seafood is a godsend for a good figure, and in combination with avocado, it becomes even healthier.
You will need: 100g shrimp, 1 avocado, 1 cucumber, 20g cheese, 1 clove garlic, 1 lemon, 1 tbsp olive oil.
Preparation: Boil the shrimp in salted water for a few minutes and peel them. Dice the cucumbers and shrimp into equal cubes, mix the salad, and dress with olive oil, crushed garlic, and the juice of half a lemon. Sprinkle finely grated cheese on top.
8. Chicken Breast with Vegetables
Dietary chicken fillet pairs perfectly with soft and juicy vegetables.
You will need: 1 chicken fillet, 1 bell pepper, 1 tomato, 1 carrot, 1 leek, paprika, garlic, herbs.
Preparation: Cut the chicken into medium-sized pieces, salt, coat in spices, and let sit for 15 minutes. Chop the vegetables, place everything in a baking sleeve, and bake in the oven for 30-40 minutes at 200 degrees Celsius.
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9. Dietary Baked Potatoes
Yes, even potatoes can be made almost harmless for your figure!
You will need: 6 potatoes, 3 cloves garlic, cornstarch, 1 chili pepper, 2 egg whites, spices.
Preparation: Cut the potatoes into medium-sized pieces and boil with herbs for 3-4 minutes after boiling. Dry the pieces, coat them in cornstarch, place them in a bag, and put them in the freezer overnight. Blend the chili pepper, garlic, and spices, then add the cold egg whites, previously whipped to stiff peaks with salt. Dip each potato slice in the sauce, place on parchment paper, and bake for half an hour at 200 degrees Celsius.
10. Peppers with Vegetables
A dish as healthy as it is aromatic.
You will need: 2 bell peppers, 1 carrot, 1 tomato, 1 shallot, 2 sprigs green onion, a sprig of rosemary, 4 peppercorns, 30g cheese.
Preparation: Grate the carrot, dice the cheese, and finely chop the green onion and rosemary. Arrange tomato slices and onion rings on foil, then add the remaining filling and the stuffed peppers. Add peppercorns, fold the foil into a packet, place it in a baking dish, and fill it halfway with water. Bake for approximately half an hour at 180 degrees Celsius.
11. Dietary Oat Pancakes
They have a slightly different texture, but they are still very tasty and golden!
You will need: 1 cup kefir, 3 tbsp water, 5 tbsp flour, 1 tbsp oat bran, 2 tbsp oat flakes, 1 egg, a pinch of baking powder, 70g apple, spices.
Preparation: Whisk eggs with sugar, spices, water, and kefir. Gradually add the dry ingredients and chopped apples, mix well. Fry the pancakes on a non-stick pan or with minimal oil.
12. Dietary Baked Syrniki (Cottage Cheese Pancakes)
Another favorite dish for those watching their figure.
You will need: 2 eggs, 7g baking powder, 400g fat-free cottage cheese, 2 tbsp bran, vanilla, sugar substitute.
Preparation: Mix cottage cheese, eggs, and oat bran, then add baking powder, vanilla, and sugar substitute. Divide the mixture into equal portions and place them in silicone molds. Bake in the oven at 180 degrees Celsius until golden brown.
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13. Steamed Fish Cakes
In this recipe, you can use any white or red fish.
You will need: 400g fish, 1 carrot, 1 onion, sea salt, pepper, 1 egg, cloves, bay leaf, peppercorns.
Preparation: Blend the fish mince with grated carrot and onion, season, and add the egg. For consistency, you can use a little semolina. Boil water with bay leaf, cloves, and peppercorns, form the fish cakes, and steam them for about 20 minutes.
14. Juicy Dietary Meatballs
Feel free to use lean meat – the meatballs will still be soft and juicy.
You will need: 700g ground meat, 3 tbsp cooked rice, 1 carrot, 1-2 onions, half a bunch of herbs, 2 eggs, 3 cloves garlic, spices, flour, 1 tbsp each of tomato paste and sour cream.
Preparation: Mix the ground meat with chopped onion, carrot, garlic, and herbs, add spices, rice, and eggs, then knead. Form the meatballs and coat each in flour. Arrange them in a single layer in a wide baking dish and pour over a sauce made from water, sour cream, tomato paste, and seasonings. Cover the meatballs with foil and bake in the oven until done at 200 degrees Celsius, and after boiling, at 180 degrees Celsius.
15. Stuffed Chicken Breasts
A simple, yet beautiful and dietary dish without oil and excess calories.
You will need: 400g chicken fillet, 100g rice, 1 bunch of herbs, 3 cloves garlic, dried apricots, chili pepper.
Preparation: Boil the rice, mix it with chopped herbs, garlic, spices, and minced dried apricots. Make incisions in the chicken breasts to create long pockets. Fill them with the stuffing, secure with toothpicks, wrap in foil, and bake for about 25 minutes at 200 degrees Celsius.
16. Dietary Zucchini Salad
A very fresh and delicious salad recipe that you won't be ashamed to serve.
You will need: 4 zucchinis, 1 tbsp vegetable oil, salt, 1 tbsp balsamic vinegar, 1 tbsp spices, 100ml yogurt, 2 cloves garlic, cilantro, mint.
Preparation: Dice the zucchinis, coat them in spices, add salt, oil, and balsamic vinegar. Spread them in a single layer on parchment paper and bake for 15 minutes at 200 degrees Celsius. Mix yogurt with cilantro and garlic, dress the zucchinis once they have cooled, and refrigerate.
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17. Dietary Vegetable Soup with Turkey
It turns out so beautiful that even children will love it!
You will need: 300g turkey, broth, 100g each of tomato, zucchini, carrot, and beans, 50g celery, 40g bell pepper, 50g onion, 3 cloves garlic, basil, thyme, 2 tbsp olive oil, salt, and pepper.
Preparation: Cut the meat into larger cubes, and all vegetables into small ones. Lightly fry thyme and garlic in olive oil, remove them, and then sauté the turkey in the same pan. Add onion and carrot, sauté for 3 minutes, and then add the remaining vegetables. Finally, add tomatoes and beans, sauté a little more, pour in the broth, and bring to a boil. At the very end, add fresh basil and let the soup steep for 5 minutes under the lid.
18. Meatballs with Broccoli
The unusual green color will not leave your family indifferent.
You will need: 1 chicken fillet, 200g broccoli, 2 tbsp semolina, a pinch of salt, 1 egg.
Preparation: Boil broccoli for 2-3 minutes or use frozen, then blend it. Add the chicken fillet to the blender, then mix semolina and egg into the mince. Salt and season the mixture, and fry the patties on a non-stick pan.
19. Dietary Apple Charlotte
Your favorite apple pie can also be made low-calorie.
You will need: 0.5 cup flour, 0.5 cup oat flakes, 1 egg, 2 egg whites, 3 tsp honey, 1 cup kefir, 6 apples, 1 tsp baking powder.
Preparation: Mix oat flakes, flour, egg with egg whites, kefir, and honey in one bowl. The batter should resemble pancake batter in consistency. Let it sit for half an hour for the flakes to swell, add baking powder and spices, and pour over the chopped apples in a baking dish. Bake the dietary charlotte for half an hour at 180-200 degrees Celsius.
20. Dietary Banana Ice Cream
Just four ingredients – and you'll get a lot of pleasure!
You will need: 2 bananas, 100g yogurt, a pinch of cinnamon, sweetener.
Preparation: Slice the bananas into small pieces and freeze them for several hours. Blend them with yogurt and spices to taste. You can add nuts, peanut butter, or a little cognac. Pour the ice cream into molds and put it back in the freezer.