Salads, stew, smoothies and other goodies that will help you be in shape.
1. Dietary stew from turkey beans, pepper and spinach
Shot: Theseriousfitness / YouTube
Ingredients
- 70 g of patch beans;
- ½ Bulgarian pepper;
- 1 clove of garlic;
- 1 teaspoon of olive oil;
- 1 teaspoon of finely grated ginger;
- 120 g of minced turkey;
- 1 bunch of spinach;
- salt – to taste;
- ground black pepper – to taste.
Cooking
Boil the chicken beans for 5-7 minutes. Cut the bell pepper into pieces, chop the garlic.
Warm up the oil over medium heat in a pan. Put there garlic, ginger and bell pepper and fry a couple of minutes.
2. Dietary rice made of colored cabbage with vegetables and eggs
Photo: BHOFACK2 / Depositphotos
Ingredients
- 1 head of cauliflower;
- 1 onion;
- 1 carrots;
- 1 teaspoon of olive oil;
- 120 g of frozen green peas;
- 2 eggs;
- 1 tablespoon of soy sauce;
- Several twigs of green onions.
Cooking
Disassemble the color cabbage for inflorescences. Grind them with a blender so that the mass resembles rice. Cut the onions and carrots in small cubes.
Heat the oil in a pan. Fry onions and carrots for about 5 minutes over medium heat.
Cooking
Cut carrots, celery and onions in small cubes. In a pan or deep pan, heat the oil, put vegetables there and sunbathe. You can pour other spices. Fry, stirring, about 5 minutes.
4. Dietary casserole with chicken and broccoli
Photo: Chamillewhite / Depositphotos
Ingredients
- 5 eggs;
- 500 ml of natural or Greek yogurt;
- 2 cloves of garlic;
- salt – to taste;
- ground black pepper – to taste;
- 500 g of chicken fillet;
- 500 g of broccoli inflorescences.
Cooking
Beat eggs and yogurt to uniformly uniform.
Cooking
Boil beets until cooked. Then cool, peel and cut into cubes. Also cut the feta. Finely chop the parsley.
6. Dietary salad of cucumber with mint and kefir dressing
Photo: Civil / Shutterstock
Ingredients
- 2-3 cucumbers (300 g);
- ½ bunch of parsley;
- a few twigs 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.
Cooking
Cut the cucumbers into pieces, chop parsley and mint. In kefir
7. Avocado chicken dietary salad and corn
Shot: Theseriousfitness / YouTube
Ingredients
- 120 g of chicken fillet;
- 1 dried bay leaf;
- ¼ bulbs;
- ½ avocado;
- 80 g of canned corn;
- a few twigs of parsley;
- salt – to taste;
- 2 tablespoons of lemon juice.
Cooking
Boil the chicken until cooked in water with bay leaf. Cool and cut into pieces or disassemble into fibers.
Cut the onion in small cubes, and avocados are larger.
Cooking
Cut the pears along in half and jump out the middle. Mix cottage cheese, yogurt and cinnamon until smooth. Front fruit this mass.
Put the workpieces in the mold upward. Bake for about 30 minutes at a temperature of 200 ° C. Before serving, pour ready -made pears with honey.
Per 100 g: 69 kcal, 4.7 g of protein, 0.7 g of fat, 12 g of carbohydrates.
9. Dietary smoothies from apples and celery
Photo: ID-Art / Shutterstock
Ingredients
- 4 green apples;
- 6 Celery cherries;
- 2 sheets of kale cabbage;
- 250 ml of water (or how much is required).
Cooking
Clean apples from skins and seeds. Cut fruits and celery into pieces. Beat all the ingredients with a blender, diluting with water.
Per 100 g: 34.5 kcal, 0.9 g of protein, 0.3 g of fat, 6.6 g of carbohydrates.
Enjoy 🥤
- 15 cool recipes of smoothies with banana, strawberries, kiwi, apple, avocado and not only
10. Dietary smoothie from blueberries, banana and avocado
Photo: Noirchocolate / Shuttestock
Ingredients
- 1 banana;
- ⅓ avocado;
- 120 g of blueberries;
- a pinch of cinnamon;
- 120 ml of water (or how much is required).
Cooking
Cut the banana and pulp of avocado pieces. Beat them with a blender with blueberries, cinnamon and water.
Per 100 g: 99 kcal, 1.4 g of protein, 4.9 g of fat, 12.8 g of carbohydrates.
1. Dietary stew from turkey beans, pepper and spinach
Shot: Theseriousfitness / YouTube
Ingredients
- 70 g of patch beans;
- ½ Bulgarian pepper;
- 1 clove of garlic;
- 1 teaspoon of olive oil;
- 1 teaspoon of finely grated ginger;
- 120 g of minced turkey;
- 1 bunch of spinach;
- salt – to taste;
- ground black pepper – to taste.
Cooking
Boil the chicken beans for 5-7 minutes. Cut the bell pepper into pieces, chop the garlic.
Warm up the oil over medium heat in a pan. Put there garlic, ginger and bell pepper and fry a couple of minutes.
2. Dietary rice made of colored cabbage with vegetables and eggs
Photo: BHOFACK2 / Depositphotos
Ingredients
- 1 head of cauliflower;
- 1 onion;
- 1 carrots;
- 1 teaspoon of olive oil;
- 120 g of frozen green peas;
- 2 eggs;
- 1 tablespoon of soy sauce;
- Several twigs of green onions.
Cooking
Disassemble the color cabbage for inflorescences. Grind them with a blender so that the mass resembles rice. Cut the onions and carrots in small cubes.
Heat the oil in a pan. Fry onions and carrots for about 5 minutes over medium heat.
Cooking
Cut carrots, celery and onions in small cubes. In a pan or deep pan, heat the oil, put vegetables there and sunbathe. You can pour other spices. Fry, stirring, about 5 minutes.
4. Dietary casserole with chicken and broccoli
Photo: Chamillewhite / Depositphotos
Ingredients
- 5 eggs;
- 500 ml of natural or Greek yogurt;
- 2 cloves of garlic;
- salt – to taste;
- ground black pepper – to taste;
- 500 g of chicken fillet;
- 500 g of broccoli inflorescences.
Cooking
Beat eggs and yogurt to uniformly uniform.
Cooking
Boil beets until cooked. Then cool, peel and cut into cubes. Also cut the feta. Finely chop the parsley.
6. Dietary salad of cucumber with mint and kefir dressing
Photo: Civil / Shutterstock
Ingredients
- 2-3 cucumbers (300 g);
- ½ bunch of parsley;
- a few twigs 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.
Cooking
Cut the cucumbers into pieces, chop parsley and mint. In kefir
7. Avocado chicken dietary salad and corn
Shot: Theseriousfitness / YouTube
Ingredients
- 120 g of chicken fillet;
- 1 dried bay leaf;
- ¼ bulbs;
- ½ avocado;
- 80 g of canned corn;
- a few twigs of parsley;
- salt – to taste;
- 2 tablespoons of lemon juice.
Cooking
Boil the chicken until cooked in water with bay leaf. Cool and cut into pieces or disassemble into fibers.
Cut the onion in small cubes, and avocados are larger.
Cooking
Cut the pears along in half and jump out the middle. Mix cottage cheese, yogurt and cinnamon until smooth. Front fruit this mass.
Put the workpieces in the mold upward. Bake for about 30 minutes at a temperature of 200 ° C. Before serving, pour ready -made pears with honey.
Per 100 g: 69 kcal, 4.7 g of protein, 0.7 g of fat, 12 g of carbohydrates.
9. Dietary smoothies from apples and celery
Photo: ID-Art / Shutterstock
Ingredients
- 4 green apples;
- 6 Celery cherries;
- 2 sheets of kale cabbage;
- 250 ml of water (or how much is required).
Cooking
Clean apples from skins and seeds. Cut fruits and celery into pieces. Beat all the ingredients with a blender, diluting with water.
Per 100 g: 34.5 kcal, 0.9 g of protein, 0.3 g of fat, 6.6 g of carbohydrates.
Enjoy 🥤
- 15 cool recipes of smoothies with banana, strawberries, kiwi, apple, avocado and not only
10. Dietary smoothie from blueberries, banana and avocado
Photo: Noirchocolate / Shuttestock
Ingredients
- 1 banana;
- ⅓ avocado;
- 120 g of blueberries;
- a pinch of cinnamon;
- 120 ml of water (or how much is required).
Cooking
Cut the banana and pulp of avocado pieces. Beat them with a blender with blueberries, cinnamon and water.
Per 100 g: 99 kcal, 1.4 g of protein, 4.9 g of fat, 12.8 g of carbohydrates.