10 delicious diet meals

1. Diet turkey stew with green beans, peppers and spinach

Ingredients

• 70 g green beans;
• ½ bell pepper;
• 1 clove of garlic;
• 1 teaspoon olive oil
• 1 teaspoon finely grated ginger
• 120 g minced turkey;
• 1 bunch of spinach
• salt to taste;
• ground black pepper to taste.

Preparation

Boil the green beans for 5-7 minutes. Cut the bell pepper into pieces, chop the garlic.

Heat oil in a skillet over medium heat. Put the garlic, ginger and bell pepper there and fry for a couple of minutes.

Add the turkey and cook, stirring occasionally, until the meat turns white. Top with chopped spinach and cover skillet. After 3-4 minutes add the beans, salt and pepper. Stir, reduce heat and cook for a few more minutes.

Per 100 g: 86.4 kcal, 8 g protein, 4 g fat, 3.4 g carbohydrates.

2. Cauliflower diet rice with vegetables and eggs

Ingredients

• 1 head of cauliflower;
• 1 onion;
• 1 carrot;
• 1 teaspoon olive oil
• 120 g frozen green peas;
• 2 eggs;
• 1 tablespoon of soy sauce
• a few sprigs of green onions.

Preparation

Disassemble cauliflower on inflorescences. Grind them with a blender so that the mass resembles rice. Cut the onions and carrots into small cubes.

Heat oil in a skillet. Saute the onions and carrots for about 5 minutes over medium heat. Add cabbage and thawed peas and cook, stirring occasionally, for a couple of minutes.

Make a depression in the middle of the vegetables and beat in the eggs. Gently stir the eggs into the rice until completely cooked.

Season the dish with soy sauce. Sprinkle with chopped green onions before serving.

Per 100 g: 52.6 kcal, 3.8 g protein, 1.8 g fat, 6.5 g carbohydrates.

3. Diet red lentil and vegetable soup

Ingredients

• 1 carrot;
• 2 celery stalks;
• 1 onion;
• 1 tablespoon olive oil
• salt to taste;
• favorite spices - optional, to taste;
• 170 g red lentils;
• 1 liter of water;
• 1 dried bay leaf;
• 2 tablespoons lemon juice.

Preparation

Cut carrots, celery and onions into small cubes. Heat oil in a saucepan or deep frying pan, add vegetables and salt. You can add other spices. Fry, stirring occasionally, for about 5 minutes.

Add legumes, water and lavrushka. Bring the liquid to a boil, reduce heat, and simmer, covered, for 20-25 minutes. Lentils should be boiled and soft.

Remove soup from stove, pour in lemon juice and stir.

Per 100 g: 122 kcal, 7 g protein, 2 g fat, 17.4 g carbohydrates.

4. Diet chicken and broccoli casserole

Ingredients

• 5 eggs;
• 500 ml natural or Greek yogurt;
• 2 cloves of garlic;
• salt to taste;
• ground black pepper - to taste;
• 500 g chicken fillet;
• 500 g broccoli inflorescences.

Preparation

Whisk the eggs and yogurt until smooth. Add chopped garlic, salt and pepper.

Cut the chicken into medium pieces, disassemble the broccoli into florets. Place the fillets and vegetables in a baking dish and top with the egg mixture. Place in an oven preheated to 180 ° C for about 50 minutes.

Per 100 g: 80 kcal, 10.5 g protein, 2.7 g fat, 3 g carbohydrates.

5. Diet beetroot salad with feta, chickpeas and lemon dressing

Ingredients

• 1-2 beets (250 g);
• 50 g feta;
• a few sprigs of parsley;
• 50 g boiled or canned chickpeas;
• 1 teaspoon lemon juice
• 1 teaspoon olive oil
• 1 clove of garlic;
• salt to taste;

Preparation

Boil the beets until ready. Then cool, peel and cut into cubes. Slice the feta as well. Chop the parsley finely.

Add the chickpeas to the prepared ingredients. Separately combine lemon juice, oil, minced garlic and salt. Season the salad with the resulting sauce.

Per 100 g: 98 kcal, 4 g protein, 5 g fat, 9 g carbohydrates.

6. Diet cucumber salad with mint and kefir dressing

Ingredients

• 2-3 cucumbers (300 g);
• ½ bunch of parsley;
• a few sprigs of mint;
• 150 g of low-fat kefir;
• 2 cloves of garlic;
• salt to taste;
• ground black pepper - to taste;
• ground red pepper to taste.

Preparation

Cut the cucumbers into slices, chop the parsley and mint. Add chopped garlic, salt, black and red peppers to kefir. Add vegetables and herbs to the dressing and stir.

Per 100 g: 29 kcal, 2 g protein, 0.4 g fat, 4 g carbohydrates.

7. Diet chicken salad with avocado and corn

Ingredients

• 120 g chicken fillet;
• 1 dried bay leaf;
• ¼ bulbs;
• ½ avocado;
• 80 g canned corn;
• a few sprigs of parsley;
• salt to taste;
• 2 tablespoons lemon juice.

Preparation

Boil the chicken until ready in water with bay leaf. Cool and cut into chunks or fiber.

Cut the onion into small cubes and the avocado into larger cubes. Add onion, avocado, corn, chopped parsley, salt and lemon juice to the fillet and stir.

Per 100 g: 111 kcal, 9.7 g protein, 5 g fat, 5 g carbohydrates.

8. Diet baked pears with cottage cheese and cinnamon

Ingredients

• 2 pears;
• 100 g low-fat cottage cheese;
• 50 g natural or Greek yogurt;
• 1 teaspoon ground cinnamon
• 2 teaspoons of honey.

Preparation

Cut the pears in half lengthways and scrape off the center. Combine curd, yogurt and cinnamon until smooth. Start with this mass of fruit.

Place the blanks in the mold with the filling facing up. Bake for about 30 minutes at 200 ° C. Pour honey over the pears before serving.

Per 100 g: 69 kcal, 4.7 g protein, 0.7 g fat, 12 g carbohydrates.

9. Diet apple and celery smoothie

Ingredients

• 4 green apples;
• 6 celery stalks;
• 2 leaves of kale;
• 250 ml of water (or as required).

Preparation

Peel apples and seeds. Cut the fruit and celery into pieces. Beat all ingredients with a blender and dilute with water.

Per 100 g: 34.5 kcal, 0.9 g protein, 0.3 g fat, 6.6 g carbohydrates.

10. Blueberry Banana Avocado Diet Smoothie

Ingredients

• 1 banana;
• ⅓ avocado;
• 120 g blueberries;
• a pinch of cinnamon;
• 120 ml of water (or as needed).

Preparation

Cut the banana and avocado pulp into slices. Whisk them with a blender along with the blueberries, cinnamon and water.

Per 100 g: 99 kcal, 1.4 g protein, 4.9 g fat, 12.8 g carbohydrates.