PP dinner for 300 calories. Calorie content of ready-made meals for diet planning
No matter how much I write about sports, the topic still slides into the plane of proper nutrition. People constantly send me questions: “What to eat for breakfast?”, “How do you eat?”, “What can’t you eat?” So be it, I’ll tell you point by point what and at what time I eat.
I eat often. Because I like it and it has a great effect on my well-being. I try to eat at least five times a day. Better - six.
7.00 - breakfast (about 500 kcal)
During the year of my proper nutrition, I tried, if not everything, then a lot. I found out through practical experience that Slow carbohydrate for breakfast is optimal.
Therefore, now in the morning I eat porridge and no longer eat only cottage cheese.
If you have breakfast exclusively with cottage cheese with some fruit, then by lunchtime you will have a monstrous appetite. This is because the sweets (fruits, honey) that we add to cottage cheese, with their characteristic fast carbohydrate content, instantly raises blood sugar. But the body cannot quickly obtain nutrients from cottage cheese to maintain this level. As a result, while we are trying to deal with the cottage cheese, glucose decreases. We are hungry. These surges make themselves felt closer to lunch. Well, then everything that gets in the way is swept away.
Therefore, breakfast is mainly slow carbohydrate + fast carbohydrate (to start metabolic processes) + a little protein (a small jar of soft cottage cheese) + fats (nuts, a piece of dark chocolate).
I abandoned the practice of eating breakfast at 250 kcal. Now the calorie content of the first meal is 450-500 kcal on average.
After a large glass of water, of course.
What are the options for a proper and healthy breakfast?
- Oatmeal, which needs to be cooked for a long time, with flaxseeds and bran in milk, with fruit, maple syrup. Then a small low-fat cottage cheese. Then chocolate and coffee. A piece, not the whole chocolate! :)
- Whole oatmeal, soaked the night before and cooked in milk. With fruit and nuts. Curd 0%. Coffee
- Oatmeal with flaxseeds, doused in the evening with 2.5% fermented baked milk. In the morning, fruit is cut into it and nuts are added. Coffee. Cottage cheese.
- Granola. This mmmmm... I cook on weekends. Oatmeal is mixed with nuts and honey (I use maple syrup or agave syrup) and baked in the oven. The mixture must be stirred during baking. When the oatmeal cools down and becomes crispy, you can pour it with natural yoghurt or fermented baked milk. I could sell my homeland for such a breakfast, honestly.
- Whole grain oatmeal with scrambled eggs. And cheese. I practiced, but it didn’t work. Still, I love it when breakfast is sweet.
- Millet with milk. With fruits and nuts. But it is not as healthy as oatmeal. Cottage cheese. Coffee.
I will not tire of repeating that how you start the day is how you will spend it. I never start the day without breakfast.
10.00 - snack (about 250 kcal)
- Cottage cheese from 1 to 5% and fruit. You can add berries, an apple, a persimmon or a pear. Tasty!
- Cottage cheese casserole with berries.
- Cottage cheese jelly 1% with cocoa.
13.00 - lunch (approximately 350 kcal)
The options for a healthy lunch are endless. The main thing is to understand what should be on the dinner plate. And it should contain slow carbohydrate in the form of porridge. Protein in the form of meat, fish or eggs. Vegetables.
I don’t eat all the porridge.
My favorites are oatmeal, buckwheat, pearl barley, wild rice (not white). Sometimes - chickpeas, peas or lentils.
Favorite protein is chicken and turkey. If I don’t have time at all, I boil eggs (but only eat whites!). I just bake white fish. Red - in a double boiler.
From chicken/turkey I make the following:
I stew it in 1% kefir, stew it in onions, just boil it, bake it in foil like boiled pork, bake it in a sleeve with vegetables, stew it in soy sauce and French mustard, less often I cook it in a double boiler, grind it in a blender and make a mousse casserole in the oven.
They are vegetables, and in Africa they are vegetables. I like it fresh with fresh pepper.
Any variations on the theme of pilaf will also work: poultry with any of the above-mentioned grains. Vegetables.
16.30 second snack (about 250 kcal)
Most often this is cottage cheese from 1 to 3%. If I haven’t gotten enough carbohydrates, I can still eat an apple. Or grapefruit.
The second option is fermented baked milk. I know that many people can’t stand her. And I can’t live without her. Although before I couldn’t even show it to me. Still, eating habits are the most flexible. Today you can’t watch it, but tomorrow you adore it. Plus whole grain bread (1-2 pcs.).
The third option is cottage cheese casserole according to the pp recipe (without flour, sugar, yolks and semolina). And fruit.
If I have a workout in the evening, I definitely add an apple to the cottage cheese or fermented baked milk. And I drink a cup of coffee.
In general, I don't worry about eating before a workout. But what you need to eat after it deserves special attention. Because after the body has worked hard, it needs nutrients to restore glycogen reserves, as well as amino acids in the muscles. If you don't feed him lightly, he will still eat. Only in this case will he eat muscles. Yes, yes, the same ones that we try so hard to get.
Therefore, after training, I eat a quick carbohydrate in the form of fruit (honey, marshmallows, juice are alternatives) and protein (ideally chicken or egg white without yolk). If there is no such protein, I eat cottage cheese.
And if there is nothing at all, I drink a protein shake - isolate.
Depending on the training cycle, dinner can happen either at 19.00, or at 20.00, or at 21.00
Dinner options (approximately 300 kcal)
- Fish with vegetables
- Seafood with vegetables
- Chicken/turkey with vegetables
- Protein omelet or simply boiled whites with vegetables
- Cottage cheese... with vegetables.
- Any salad on the theme of meat/fish/eggs and vegetables
As you can see, to keep yourself in great shape in the evening, carbohydrates are excluded. Any. This is very simply explained, because in the evening your body slows down its processes and prepares for rest. He no longer needs energy from carbohydrates.
If I go to bed and feel like I’m still hungry, feel free to drink kefir and eat an apple or a small portion of cottage cheese. For those who don’t like cottage cheese, there is only one recommendation - to love it. I don’t know a more convenient protein product, to be honest.
Important! Between meals I make sure to drink water. I try to drink a glass half an hour before meals and 40-50 minutes after.
I wrote a lot about proper nutrition.
And my healthy diet for today:
7.00 - breakfast
Oatmeal + flaxseeds + bran (70 grams in total), boiled in 1.5% milk
120 grams of persimmon in porridge
1 tbsp. maple syrup for porridge
10 gr. cashews in porridge
Soft curd "Savushkin product" 0%
10 grams of homemade dark chocolate
Coffee with milk 1.5%
10.00 - snack
A pack of cottage cheese 2% + raspberries 130 grams
13.00 - lunch
Chicken breast with spices 150 grams
Buckwheat with onions and carrots 120 grams
Cucumbers and tomatoes
16.00 - snack
Cottage cheese 1%
Grapefruit
19.00 - dinner
Chicken with spices 150 grams
Braised cabbage
21.30 - dinner for those who haven’t eaten enough during the day
A glass of kefir (and maybe an apple)
As you can see, I'm not starving at all. I feel great and look great too! I wish the same for you!
Tired of unhealthy junk food? There is an excellent solution to get rid of self-torture. Just prepare an easy, tasty and dietary dinner.
Green cream soup
For 2–3 servings:
- 400 g frozen green peas
- 200 ml 10% cream
- 1 handful of mint leaves
- 1 handful of parsley leaves
- Salt - to taste
What to do:
- You need to boil the peas in slightly salted water; when they are cooked, drain the water, leaving about a glass in the saucepan.
- Use a blender to grind the peas and herbs, then add the cream and water and mix again.
- It is necessary to adjust the thickness of the soup when adding water. The soup should turn out like thick sour cream.
- You need to taste the finished porridge. If there is not enough salt, add the required amount to the puree. Then garnish the portions with delicious natural yoghurt.
Per serving: 200 kcal.
Tuna and spinach salad
For 2–3 servings:
- 50 g spinach
- 1 boiled egg, finely chopped
- 1 cup whole wheat pasta, cooked
- 1 can canned tuna, in its own juices
- 1 tbsp. l. mayonnaise
- 1 tbsp. l. Dijon mustard
- Fresh dill
- Salt and pepper - to taste
What to do:
- In a salad bowl, mash the tuna with a fork, add eggs, pasta, chopped dill, mayonnaise and mustard.
- Salt and pepper the future salad and mix well.
- Serve with spinach leaves on top.
Per serving: 290 kcal.
Omelette with vegetables and bean sauce
For 1 serving:
- 2 eggs
- ½ tomato, diced
- ½ hot pepper, finely chopped
- ½ small onion, chopped
- 1 tbsp. l. milk
- 2 tbsp. l. canned beans in tomato sauce
- 2 tsp. vegetable oil
- Salt, pepper - to taste
- Fresh cilantro - to taste
Easy breakfast ideas don't require much culinary talent. Let original dishes delight you from the very morning. After all, they contain few calories, but are incredibly tasty!
1. Nutritious fish sandwich
This is a great alternative to a sandwich. You just need to mix the cod fillets with breadcrumbs, garlic, pepper, parsley and then grill them. The fish can be served on a bun with fresh herbs, onions and tomatoes, and a generous portion of yogurt sauce. It's amazingly delicious and you won't believe how low in calories it is!
2. Egg and potato salad
The whole family will love this simple salad. It can be both an excellent breakfast and a good side dish for a meat dish. The ingredients are simple: boiled potatoes, boiled eggs, chopped celery, chopped radishes, onions. Refreshing, but at the same time perfectly satisfying hunger, the salad will energize you for a long time.
3. Stuffed tomatoes
Take a few large tomatoes and cut off the tops to get out all the seeds. Make sure they can stand up securely on the baking sheet. Mix soft cheese, finely chopped onion and olives, place the filling in the tomatoes and bake for 20 minutes.
shrimp noodles.jpg
4. Spicy shrimp noodles
This dish is bursting with delicious flavor and lots of veggies to make it filling and healthy at the same time. First, marinate the shrimp in a sauce of honey, chili and soy sauce for at least 30 minutes. In a large frying pan, add the garlic, ginger and chilli and cook for a minute until the garlic is golden brown. This means it's time to add the bell peppers and carrots. Cook for another 2 minutes, then add the marinated shrimp and some boiled noodles. The dish will be ready in 2-3 minutes.
5. Boiled halibut with spicy lemon sauce
Poached fish is always an excellent choice, and the spicy lemon sauce goes perfectly with the halibut. You can choose a vegetable side dish as an addition. A sauce of olive oil, pepper, lemon zest, cilantro, parsley and finely chopped lemon will deliciously complement the taste of the fish.
6. Stuffed chicken
Chicken breast fillet is the basis of any low-calorie diet due to its high protein and low fat content. So it’s worth stocking up on different recipes so that you don’t get bored with this meat. Why not try stuffing your chicken with sun-dried tomatoes, basil and sheep's cheese before baking?! Serve with a side dish of rice.
7. Grilled vegetables
Place a mixture of tomatoes, mushrooms, peppers and other vegetables of your choice on a baking sheet, and top with slices of mozzarella cheese (preferably low-fat). Sprinkle with garlic and fresh basil. Bake for 10 minutes. Finally, season to taste.
Italian cod fillet
- cod fillet, 125 g;
- half a zucchini squash;
- spicy tomato sauce (you can choose any favorite one, most importantly, not mayonnaise-based);
- fresh basil leaves.
Cooking method
- Fry the sliced zucchini and cod in a grill pan. If you don’t have a special one, fry it in a regular frying pan, adding a little olive oil and salt.
- Serve with the sauce and a few basil leaves, sprinkle with lemon juice and serve.
One serving contains 200-220 calories.
Vegetarian pasta
What you will need (for 4 servings):
- 500 g penne pasta or spaghetti;
- three medium-sized tomatoes;
- large bell pepper;
- zucchini squash;
- 2−3 heads of garlic;
- olive oil;
- spices (salt, rosemary, basil).
Cooking method
- Boil the pasta according to the instructions on the package. Drain the water, but not completely, let about a tablespoon of liquid remain in the pan.
- At the same time, pour olive oil into a frying pan, fry the peeled heads of garlic in it until golden brown, place on a napkin, they will no longer be needed.
- Cut the vegetables into small pieces and fry in garlic oil, adding salt and spices.
- Combine pasta and roasted vegetables. The dish is ready and can be served.
The calorie content of the dish is about 270 calories per serving.
Fried sausages with ratatouille
What you will need (for 4-5 servings):
- 10 sausages;
- 2 cloves garlic, minced;
- 2 small red onions;
- small zucchini;
- eggplant;
- yellow bell pepper;
- 200 g cherry tomatoes;
- two tablespoons of olive oil;
- salt, rosemary.
Cooking method
- Cut the sausages into pieces 5-6 cm long and lightly fry.
- Chop the onion and fry it lightly with the garlic in olive oil. Transfer to a bowl and set aside for a while.
- Cut all the vegetables into small cubes and fry for 20-25 minutes in the same oil. At the end add sausages and onions with garlic. Leave on low heat under the lid for 3-5 minutes so that everything warms up evenly. Ready!
One serving of this lunch contains 280-310 calories.
Chicken in Dijon mustard
What you will need (for 1 serving):
- a small piece of chicken fillet without skin;
- 50 ml natural yoghurt;
- a tablespoon of Dijon grain mustard;
- chopped garlic clove;
- zest and juice of half an orange;
- 50 g boiled green beans.
Cooking method
- Preheat the oven to 200 degrees. Make several cuts in the fillet and add salt.
- In a bowl, combine yogurt, mustard, garlic, orange juice and zest and mix the ingredients well.
- Soak the chicken fillet in the mixture for 20 minutes. Bake for 20-25 minutes at 200 degrees.
- Place the finished chicken on a plate with boiled green beans and enjoy the resulting dish.
One serving contains 170 calories.