Vegetable dishes for weight loss: what to cook for breakfast, lunch, dinner

Below are recipes for dietary vegetable dishes with photos, as well as a step-by-step description of the preparation process.

Peking cabbage salad “Picant”.

Ingredients:

• 1 medium head of Chinese cabbage
• 1 fresh cucumber
• 1 small carrot
• 1/2 red bell pepper
• bunch of green onions
• bunch of dill
• vegetable oil
• lemon juice
• salt - to taste

Preparation.

To prepare the recipe for this dietary vegetable dish, vegetables and herbs need to be washed and dried. Shred the Beijing cabbage.

Cut the sweet pepper into strips. Cut the cucumber into small thin pieces, chop or grate the carrots, chop the green onions and dill.

Mix all ingredients in a salad bowl, add salt, season with vegetable oil and lemon juice.

The benefits of Chinese cabbage are equivalent to those of its white cabbage cousin. But Beijing has more vitamin C. It has a healing effect on the stomach and intestines, and is good for those who want to lose weight and diabetics.

Chinese cabbage salad “Original”.

Ingredients:

• 1/2 head of Chinese cabbage
• 1 orange
• 50 g prunes
• pumpkin seeds
• vegetable oil
• lemon juice
• salt - to taste

Preparation.

Wash the cabbage, dry it, chop it.

Wash the prunes, soak for 3 minutes in hot water, cut into strips. Wash the orange, peel and divide into slices. Peel the slices from films and cut into pieces. Mix cabbage, orange slices, prunes in a salad bowl, sprinkle with lemon juice and vegetable oil, salt, sprinkle with pumpkin seeds.

This dietary vegetable dish is ideal for weight loss: prunes have a beneficial effect on intestinal function, and Chinese cabbage is low in calories and nutritious enough to saturate the body.

Healthy foods and vegetables

Vegetables are a food group that is characterized by a high content of nutrients and is of high value for human health. Vegetables improve digestion and promote the digestion of protein foods (meat, fish, poultry), which is especially important when following a low-carbohydrate diet. Dietary dishes made from vegetables occupy the lion's share of the diet menu for weight loss and are indispensable for a healthy lifestyle.

The final calorie content of prepared vegetable dishes varies depending on the ingredients. If we consider a dietary diet, then heat treatment of products should be gentle:

• stewing;
• steaming;
• cooking;
• baking;
• frying is allowed with the addition of a minimum amount of unrefined oil or its complete exclusion (cooked in a non-stick frying pan).

The benefits of individual fruits for weight loss

Each vegetable is useful in its own way. The best menu will consist of various products that differ in their beneficial properties and positive effects on the body. In addition, all vegetables have different composition, speed of absorption, and so on, so they need to be consumed at different times and combined with different dishes.

The glycemic index of the product, that is, the level of influence of the product on blood sugar, will be important. The lower the value, the better. Most often, vegetables have a low GI, but there are exceptions.

Cabbage

There are many varieties of cabbage, but they all have low calorie content and low GI. So, on average, per 100 grams of product there will be less than 30 kcal, up to 2 grams of proteins, about 5 grams of carbohydrates and a fat indicator tending to 0. GI will be equal to 15.

Cabbage contains many vitamins and minerals and has a positive effect on metabolism and speeds it up. Due to the fact that there are many varieties of this vegetable, you can prepare many dishes and significantly diversify your diet.

Principles of losing weight

When losing weight, it is important to follow the basic rules:

• correctly calculate the calorie content of the diet for weight loss and ensure a deficit of incoming energy;
• give preference to dietary food sources;
• increase physical activity;
• decide on the type of diet for weight loss or be guided by a calorie deficit.

Dietary vegetable dishes will help those losing weight when creating a menu. Healthy recipes will help you prepare a main dish for a light dinner and a side dish for lean meat or lean fish.

Types of diets for weight loss

The type of diet determines the principles of nutrition and requires the formation of an appropriate nutrition plan. Vegetable dishes will complement the menu:

• protein diet - protein consumption prevails over other nutrients;
• protein-carbohydrate alternation - a nutritional pattern where each cycle is characterized by a change in the percentage of macroelements;
• low-carbohydrate diet – the amount of carbohydrates is kept to a minimum;
• paleo nutrition - following the diet of ancient man.

What can you eat

The basis of a vegetable diet for weight loss is vegetables. In the case of a special diet, which is based on the consumption of additional components, you need to strictly follow the requirements and select products with the lowest calorie content.

The choice of vegetables is wide and can satisfy any taste:

• root vegetables (carrots, celery, beets, radishes, parsnips, horseradish, root parsley);
• tubers (jerusalem artichoke, potatoes, sweet potatoes);
• legumes (beans, peas, chickpeas, beans);
• leafy greens (dill, parsley, spinach, lettuce, basil, tarragon, marjoram, onions);
• melons (watermelons, melons, pumpkin);
• corn, all types of cabbage, tomatoes, cucumbers, eggplants, zucchini, peppers, chard;
• dessert (artichoke, asparagus, rhubarb).

There are several basic principles for choosing the best quality vegetables:

1. The less time passes from collection to preparation, the better, since beneficial substances are destroyed over time.
2. Damage to the fruit is a bad sign, since the shelf life is sharply reduced due to defects.
3. First of all, you need to pay attention to calorie content. Preference is given to low-calorie vegetables (carrots, bell peppers, tomatoes, cucumbers, green peas, sorrel, spinach, radishes, broccoli, cauliflower and white cabbage, kohlrabi, zucchini).
4. When purchasing, it is better to choose those varieties of vegetables that are grown in your region: this eliminates the use of chemicals used for transportation and increasing the shelf life of the product. In addition, the risk of allergic manifestations is sharply reduced.
5. The larger the palette of colors present among the selected products, the better. Because different pigments are responsible for the color of fruits, and each type of pigment, in turn, is useful for the physiological mechanisms occurring in the human body.

Roasted Vegetable Dishes

Cooking vegetables in the oven - plenty of space for the cook! Plant components are prepared together with protein products or separately.

Vegetable cabbage rolls with feta

Recipe No. 17 - dietary dish
Preparation method:

• Peel carrots, onions, cut into large cubes. Chop the garlic.
• Crush almonds and fry in a dry frying pan.
• Heat the oil, fry the onions and carrots, add garlic, spices, and a couple of tablespoons of water. Simmer covered for 5 minutes until the vegetables soften, stirring occasionally. Add finely chopped dill and stir.
• Cut the cheese into cubes and add to the vegetables along with nuts.
• Boil water, add salt. Place cabbage leaves one by one for 1 minute. Dry.
• Place the filling in the middle of the sheet, wrap it, and place seam side down in a baking dish. Pour over remaining vegetable juice.
• Place in a preheated oven at 180 degrees for 15 minutes.

Ingredients: - Chinese cabbage - 8 large leaves; — carrots – 600 g; — onion – 1 pc.; — feta – 50 g; — dill – 3 sprigs; - garlic - 4 cloves; - olive oil - 3 tbsp. l.; – almonds – 25 g; - salt, pepper - to taste.

Squash caviar cooked in a baking bag

Recipe No. 18 - dietary dish
Method of preparation:

• Wash the vegetables, remove all excess.
• Cut into small pieces and place in a sleeve or baking bag. Add vegetable oil, mole, pepper to taste. Mix.
• Place the bag on a baking sheet and make 3-4 punctures at the top with a toothpick.
• Place in a preheated oven at 180 degrees for 60 minutes.
• When the time is up, take out the bag, cut it, and transfer the contents to the pan.
• Drain excess juice into a separate bowl and add as needed.
• Puree the vegetables with an immersion blender or pass through a meat grinder. Add salt and pepper.

Ingredients: - medium zucchini - 2 pcs.; — bell pepper – 1 pc.; — onions – 1 pc.; — carrots – 1 pc.; — tomatoes – 2 pcs.; - vegetable oil - 2 tbsp. l.; - salt, pepper - to taste.

Cauliflower Pizza Crust

Recipe No. 19 - dietary dish
The topping for pizza is selected individually.

Cooking method:

• Wash the cabbages, dry them, and separate them into inflorescences. Grind in a blender. Place in the microwave for 4 minutes. Cool.
• Squeeze excess water from cabbage.
• Add the egg, grated cheese, and spices. Stir until smooth.
• Roll out the cake and place on baking paper. Place in a preheated oven at 180 degrees for 10 minutes.
• The golden brown crust is brushed with sauce to taste and the filling is added. Then bake for another 5-10 minutes.

Ingredients: - cauliflower - 600 g; - garlic - 2 cloves; — chicken egg – 1 pc.; — hard cheese – 100 g; - salt, pepper - to taste.

Brussels sprouts with cheese

Recipe No. 20
Cooking method:

• Bring water to a boil, add salt. Boil the cabbage for 10 minutes, drain in a colander.
• Place the cabbage on a baking sheet, pour oil over it, sprinkle with chopped garlic and spices. Mix.
• Press each head of cabbage down with the bottom of a glass until flat.
• Grate the cheeses on a coarse grater and sprinkle evenly over the cabbage.
• Place in a preheated oven at 220 degrees for 25 minutes. Before serving, garnish with chopped parsley.

Ingredients: - Brussels sprouts - 900 g; - garlic - 2 cloves; — mozzarella – 100 g; — parmesan – 30 g; - olive oil - 2 tbsp. l.; — parsley – 3 sprigs; - salt, pepper - to taste.

Vegetable desserts

In desserts, vegetables are a complementary ingredient that enhances the taste of the dish.

Pumpkin brownie

Recipe No. 26 - dietary dish
Method of preparation:

• Peel the pumpkin and boil until tender.
• Wash the orange thoroughly and remove the zest using a grater.
• Mix all ingredients except nuts. Puree thoroughly with an immersion blender until smooth.
• Crush the nuts and stir into the dough with a spoon.
• Pour the mixture into a silicone mold and place in a preheated oven at 200 degrees for 50 minutes. Do not remove from the mold until completely cooled.

Ingredients: - pumpkin - 200 g; — rice flour – 30 g; – cocoa powder – 15 g; — chicken egg – 1 pc.; — milk 1.5% — 40 ml; - orange zest - from 1 orange; – walnuts – 25 g; - baking powder - ½ tsp; - sweetener - to taste.

Lemon muffins with zucchini and avocado cream

Recipe No. 27
Cooking method:

• Wash the zucchini, dry it, grate it on a coarse grater. Squeeze.
• Sift the flour, combine with salt, baking powder, sweetener.
• Combine butter with lemon juice and zest. Add applesauce.
• Mix butter mixture with flour. Add zucchini, stir until smooth. Place the dough into silicone molds.
• Place in a preheated oven at 180 degrees for 20-25 minutes. Cool.
• Cream : cut the avocado in half, remove the pit, and scoop out the pulp with a spoon. Combine with cocoa and honey, beat with an immersion blender until smooth. Drizzle over cooled cupcakes.

Ingredients: - zucchini (zucchini) - 1 pc.; — rice flour – 250 g; — olive oil (coconut) – 40 ml; — applesauce – 50 g; — lemon – 1 pc.; - baking powder - 1 tsp; - salt - 1 pinch; - sweetener - to taste. For cream: - avocado - 1 pc.; – cocoa powder – 20 g; - honey - 1 tbsp. l.

Pumpkin honey mousse

Recipe No. 28 - dietary dish
Method of preparation:

• Peel the pumpkin and boil until soft. Puree with an immersion blender until smooth. Cool.
• Soak raisins in boiling water for 10 minutes to soften.
• Combine all ingredients. Garnish with nuts if desired.

Ingredients: - pumpkin - 300 g; – raisins – 25 g; – sesame – 10 g; – honey – 50 g.

Chocolate smoothie bowl with cauliflower

Recipe No. 29 - a dietary dish
Surprisingly, the taste of cabbage is not felt, giving the consistency of the ice cream softness and tenderness.

Cooking method:

• Before freezing, bananas must be cut into small pieces, cauliflower must be disassembled into inflorescences.
• Place all ingredients in a blender and blend at full power until smooth and viscous. If the mixture remains at the edges of the bowl, then you need to stop the blender and move the mixture closer to the center with a spoon. If the mixture is too thick, add a couple of tablespoons of milk.
• Before serving, decorate with berries, nuts, and coconut.

Ingredients: - frozen bananas - 200 g; — frozen cauliflower – 100 g; – cocoa powder – 20 g; - milk 1.5% - 60 ml.

Vegetable dishes are served as a side dish or act as an independent component of the diet; they are necessarily included in the menu in the spring to prevent vitamin deficiency. Recipes for vegetable dishes will be useful to anyone who cares about their health, strives to lose weight or is engaged in drying muscles.