We make healthy snacks based on proper nutrition for the whole family. Proper snacks for weight loss What snacks

A full breakfast is the key to normal functioning of the body for the whole day. But many do not have time to have a hearty breakfast due to being busy, which negatively affects the work process: the stomach begins to growl, and the feeling of hunger forces them to consume junk food. A healthy and tasty snack is what can save you from going wrong. Below are foods enriched with vitamins and nutrients that you can use as a snack without worrying about gaining excess weight.

What foods should you avoid as a snack?

Chips, buns, hot dogs, shawarma and hamburgers are all considered unhealthy foods that cause obesity and health problems. They contain large amounts of fats and carbohydrates, which, when entering the body, cause the formation of fat cells, which subsequently causes weight gain, heart and vascular diseases.

Healthy snacks at work should:

• Promote normal digestion.
• Charge a person with energy for the whole day.
• Satisfy hunger.
• Be low calorie.

It is not at all necessary that snacks be completely free of fats and carbohydrates, the only condition is that they must be correct.

Cottage cheese

This fermented milk product is a healthy, tasty snack. It contains casein protein, which is quickly absorbed by the body. Calcium contained in cottage cheese has a beneficial effect on bone tissue, strengthening and nourishing them.

Due to the fact that cottage cheese contains animal fats, it is considered a nutritious product. There is no need to buy cheesecakes - they often replace healthy, healthy milk fats with low-quality vegetable fats (palm, rapeseed oil), which cause digestive upset.

A healthy and nutritious snack may include cottage cheese in combination with vegetables, fruits or herbs. The calorie content of 100 grams of fatty cottage cheese is 230-240 kcal.

Bread

Delicious crispbreads are an excellent alternative to bread and crackers. They have approximately the same calorie content as bread, but are still much healthier. Bread will help you quickly satisfy your hunger without harming your health. It’s hard to imagine a healthy snack without this product, which contains amino acids, fiber, vitamins and microelements.

When choosing bread rolls, you should carefully consider the packaging, since some manufacturers, under the guise of a healthy product, sell ordinary fried crackers, generously flavored with spices and preservatives. The healthiest breads are:

• Multigrain (calorie content - 300-350 kcal per 100 grams).
• Wheat-buckwheat (250-280 kcal per 100 g).
• Whole grains (280 kcal per 100 g).

If the bread contains flour, yeast, butter or margarine, then you should not buy such a product, since eating it will not bring any benefit.

Muesli

A healthy and nutritious snack is a mixture of nuts, grains and dried fruits. Muesli can be poured with plain water, milk, kefir, yogurt, juice, this will not make the product worse. High-quality muesli contains whole grains, several types of nuts, and dried fruits.

It is worth noting that healthy snacks for losing weight should not consist of high-sugar muesli (products with honey, glazed peanuts). It is also not recommended to use reconstituted juices, heavy cream and sour cream as a dressing. The average calorie content of 100 g of product is 360 kcal.

Kefir

Another fermented milk product, in no way inferior to cottage cheese. Consuming kefir helps remove toxins from the body and strengthen the walls of blood vessels. The drink cleanses the intestines, has a mild laxative effect, and is an excellent appetite suppressant.

The calorie content of 100 g of kefir depends entirely on its fat content:

• 1 and 1.5% - from 40 to 45 kcal.
• Low fat - 30 kcal.
• Homemade kefir - from 60 to 70 kcal.
• 2 and 2.5% - from 50 to 55 kcal.
• 3.2% - 56 kcal.

Depending on the manufacturer and source raw materials, the calorie content of the product may vary.

Healthy snacks: fruits and dried fruits

Experts advise people watching their weight to eat fruits and berries, as well as dried fruits. These include:

• Figs (56 kcal/100 g). Helps fight excess weight, strengthens the body's protective functions.
• Apples (52 kcal/100 g). Fruits are rich in fiber, which improves digestion, as well as vitamins and organic acids.
• Bananas (89 kcal/100 g). Bananas are a source of muscle nutrition and contain 20% of the daily value of B vitamins, as well as vitamin C.
• Pineapples (50 kcal/100 g). They contain the substance bromelain, which promotes the rapid absorption of proteins.
• Dried apricots (241 kcal/100 g). Despite its high calorie content, dried apricots are the healthiest dried fruit. It is recommended for use by people with diabetes. The substances included in its composition remove excess cholesterol from the body, which improves the functioning of the heart and blood vessels.
• Sweet cherries (50 kcal/100 g). Eating berries stabilizes intestinal function.
• Currants (56 kcal/100 g). Black fruits are rich in vitamin C, and using currants as a snack helps improve immunity.

Options for healthy snacks can be varied; if desired, you can combine both fresh fruits with berries and dried ones. Nuts added to fruit salad help satisfy your hunger faster.

Vegetables

Fresh, seasonal vegetables, either on their own or in salads, are ideal for snacking. They are low in calories and enriched with fiber and vitamins. A person’s daily menu must include healthy vegetable snacks.

• Sweet potato (86 kcal/100 g).
• Broccoli (34 kcal/100 g).
• White cabbage (25 kcal/100 g).
• Tomatoes (18 kcal/100 g).
• Eggplant (25 kcal/100 g).
• Cucumbers (16 kcal/100 g).
• Radish (19 kcal/100 g).
• Radish (32 kcal/100 g).
• Carrots (41 kcal/100 g).
• Bell pepper (20 kcal/100 g).

You can use any greens along with vegetables. Parsley, dill, cilantro - they are all rich in antioxidants and vitamins, their consumption improves the condition of the skin, hair, nails, and has a general strengthening effect on the body.

Recipes

Mini appetizers, light salads, and hot dishes are easy to prepare and can be created in literally a matter of minutes. Healthy snacks, the recipes for which are listed below, can be prepared both at work and at home.

The only caveat is that only fresh products should be used; fatty dressings should not be added.

Crispbread with cottage cheese

To prepare the snack you will need low-fat cottage cheese, whole grain bread and herbs (parsley, green onions and garlic). Mix the cottage cheese with herbs, spread the finished mixture on the bread.

In this recipe, you can change the components and add new ingredients. If you add finely chopped tomatoes and bell peppers to the cottage cheese, the snack will turn out even tastier.

Chicken sandwiches

A healthy and nutritious snack is a sandwich made from grain bread with vegetables and boiled chicken breast. It is better to prepare the meat in advance, before going to work. Place the chopped fillet on 2 small pieces of bread, put a couple of cucumber slices on top, add a little salt and sprinkle with herbs. If desired, sandwiches can be heated in the microwave.

Quick porridge

Oatmeal or easy to prepare. It’s enough to pour them into a bowl, pour boiling water over them, and in a couple of minutes you’ll have a full-fledged tasty snack, healthy and nutritious. You can add fruits, nuts and dried fruits to the porridge, as well as a piece of natural butter.

You should not buy packaged instant cereals, as emulsifiers, stabilizers, flavors and dyes are often added to them to improve taste and increase shelf life.

Salad "Spring"

To prepare the dish you will need:

• 1 fresh cucumber.
• Pickled cabbage - 50 g.
• Half a whole carrot (preferably young).
• Green onions.
• Olive oil for dressing.
• Salt to taste.

Cut the cucumbers into strips, grate the carrots, mix everything with cabbage, add onion, a little oil and salt.

Sandwiches with fish

For sandwiches, it is better to use fatty fish: salmon, salmon or trout. Place the fish fillet on rye bread, and place lettuce leaves or cucumber slices on top. A quick, tasty and satisfying snack is ready.

Kefir and banana cocktail

At home and at work, you can use a kefir-based cocktail as a light, healthy snack. The drink is made quite simply: banana pieces are placed in a glass and crushed with a blender, then a glass of low-fat kefir and a pinch of cinnamon are added to them. Everything is thoroughly mixed.

At work, during your lunch break, you can mash a banana with a fork or spoon and mix with kefir. The consistency will be similar to yogurt. There is no need to add sugar to the cocktail - due to the sweetness of the banana pulp, the drink will be slightly sweet.

Fruit salad

Here you can combine any fruit, both fresh and dried.

Wash dried apricots and chop finely. Peel the apples, cut into strips and mix with dried apricots, add grated carrots. The salad is dressed with natural yogurt or low-fat sour cream.

Cut two large bananas into small cubes, combine with chopped figs and pour in half a glass of kefir. Figs will add the taste and aroma of the East to the dish.

Homemade muesli

Homemade muesli is much healthier and tastier than store-bought ones.

List of ingredients:

• Oatmeal - 1 cup.
• Buckwheat flakes - 1 cup.
• Banana - 1 pc.
• Apple - 1 pc.
• Chopped nuts (almonds, walnuts) - 100 g.
• Chopped dried fruits (dried apricots, figs, raisins or prunes) - 100 g.
• (candied fruits) - 50 g.

Grate the apple on a coarse grater, mash the banana with a fork. Mix the fruits in a bowl with dried fruits, candied fruits, nuts, buckwheat and oatmeal flakes. Knead the resulting mixture thoroughly with your hands. Then cover the baking sheet with baking paper and place the muesli on it in a layer of no more than 1.5 centimeters. Place in the oven and bake at 180°C until golden brown on top. At the same time, the inside of the dish should remain soft and slightly moist. Cut the finished muesli, while it is still warm, into several pieces.

As with many healthy snack recipes, you can vary the ingredients. Add your favorite fruits, use more different grains, improvise.

Vegetable shawarma with chicken breast

This dish is ideal for those who love meat shawarma, but are now on a diet and cannot afford such a gastronomic pleasure.

Product List:

• Lavash - 1 pc.
• Tomatoes - 2 pcs.
• Lettuce - 1 leaf.
• Chicken breast (boiled) - 100 g.
• Greens - a couple of sprigs of parsley and dill, 2 onions.
• Low-fat cottage cheese - 1 tablespoon.
• Pepper and salt - to taste.

Cut the tomatoes into slices, pepper and salt. Cut the salad and meat into strips, chop the greens. Grease a sheet of lavash with cottage cheese, then place vegetables, breast, salad and herbs on top. Distribute the filling evenly over the flatbread, then roll the pita bread into a roll and divide into portions.

A snack is that part of food eaten by a person that comes at the moment of desire to eat between main meals (breakfast, lunch, dinner). In order to somehow kill the feeling of hunger, we start having a dry snack with the “wrong” foods, without thinking about the health consequences and, as a result, no weight loss. But don’t despair, because there is an option - healthy snack on a healthy diet.

How to properly consume healthy foods, what tasty and healthy snacks can be, and how to lose weight properly? The answers to all these questions can be found in this article. When a person is on a diet (losing weight, after illness, after surgery), he should be provided with only healthy food products only in parts. There can be from 4 to 7 of these parts within 24 hours. During such a meal, the body does not experience a feeling of constant hunger, the stomach is full, and fats do not have time to be deposited. The main thing here is to know what healthy foods you should eat and at what time of day, that is, make this very snack correctly and useful for weight loss and health. In the case when a person who wants to lose weight, in addition to the main meals, also has a healthy and healthy snack, then there is a chance to become slimmer and healthier without consequences. Frequent meals of healthy and proper food throughout the day improves blood flow, glucose and cholesterol levels return to normal, and metabolism stabilizes.

Most people start thinking about snacking when their stomach cries out for food. But it also happens that you get overwhelmed at work, and you simply forget about food. For such proper snacks for losing weight at work, you need to have your own specific schedule, hang it on your desktop, or save all the data in your gadget. This is both the right choice and a great way to lose weight. Second breakfast and afternoon snack can be considered some of the healthy snacks.

We present to you a scheme that is used by more than 65% of those who lose weight with the help of proper snacks:

• 6:20 – 8:50 – first breakfast;
• 10:50 – secondary breakfast (snack);
• 12:30 – 13:40 – lunch;
• 15:00 – 17:10 – afternoon tea (snack);
• 18:40 – 19:10 – dinner;
• 21:30 – second dinner (no later than 2-3 hours before bedtime).

If you adhere to such proper nutrition, you will notice that the foods eaten will differ significantly in volume from the normal three meals a day (2-3 times less). When this correct snacking regime gets into the right groove, your health will be better, your weight will be less, your mood will be better, your intestines will work like clockwork, and losing weight will only be beneficial. The main thing with such nutrition is to strictly adhere to the schedule and not be lazy!

The main and basic rules - the inclusion of healthy foods with animal proteins in food, sweets in the form of fruits, honey, sugar, chocolate can be included in a healthy diet only in the morning in small dosages, after 12:00 - strictly prohibited!

Secondary breakfast

Many scientists have long proven that the heavier the breakfast, the better a person’s health and weight loss process. After all, fresh foods consumed in the morning tend to be absorbed much faster than lunch and evening meals. Therefore, many recommend, both for maintaining health and for losing weight, a hearty and high-calorie breakfast made only from natural products.

After such a snack, in 80% of cases, the desire to eat disappears for 4-5 hours. And this is already a big plus for the stomach and intestinal function, which will contribute to weight loss. When the time for the secondary breakfast approaches, a food list is compiled, which will depend directly on the amount eaten in the main breakfast.

Please note: If the breakfast was hearty, then the secondary breakfast may consist only of a couple of fruits and light yogurt. If the breakfast was light, then you can eat cottage cheese with 2-3% fat content, omelet, boiled eggs, and natural porridge.

When the question becomes about what you can snack on for a secondary breakfast with proper nutrition, the following recipes from natural and tasty products for weight loss can become faithful helpers:

• Apples baked in the oven. You can put a little low-fat cottage cheese inside these fruits and pour honey (5-10 ml) on top. This is also a great way to lose weight!
• Light yogurt, without sugar (preferably homemade) + pear, kiwi or berries in the amount of 120-170 grams. These products are replenished with vitamins and minerals.
• Cashew nuts, dried apricots, 100 grams.
• Green tea lovers can brew a cup (200-240 ml) and eat about 30 grams of dark chocolate. Both tasty and healthy!
• Cottage cheese pudding, topped with 10-15 ml of honey.

Snacks with proper nutrition (pp)

There are several variations of pp:

• Tomato and feta cheese salad (40-60 grams);
• Salad of cucumbers, tomatoes, peppers, onions, olive oil (products should only be fresh and washed);
• Low-calorie kefir (100 grams), bread of natural origin;
• Chopped dietary vodka, greens and kefir. Stir and consume (about 280 grams);
• Tomato and bean salad dressed with homemade sunflower oil.

When it comes to the second dinner, which should be no later than 2-3 hours before bedtime.

You can use the following food options for snacking and losing weight:

• Kefir or low-fat fermented baked milk in the size of a glass;
• Homemade yogurt without sugar;
• A boiled egg with a small piece of rye bread (these products have the lowest calories);
• In the evening, you can also have dinner with an omelet of 1-2 eggs, without milk, sugar, fats (products should only be fresh and natural).

Quick snacks

Not every person can take the time to prepare a healthy lunch or dinner. You have to eat on the run. You need to have a quick snack, investing in a minimum amount of time.

Important to know! Fast food snacks are strictly prohibited! This is harmful to both health and figure!

You can have a snack with the following products: a small piece of rye bread, topped with some greens and boiled chicken or veal meat. All this can be diluted with a glass of 1% kefir, or homemade low-fat yogurt. Such a healthy snack is a 100% success!

If we are talking about work, then there are examples of snacking on the following foods that promote weight loss:

• Bananas, kiwi, peaches, pears, apples - healthy, tasty, convenient!
• Kefir, fermented baked milk, light cottage cheese, drinking yogurt.
• Dried apricots, raisins, prunes, dried bananas, dates, nuts - a little bit of all products.
• Bars with the addition of grains, cereals, dried fruits. Their quantity should be limited (1 per day), since in addition to the beneficial properties, there are also preservatives.
• Green tea lovers can brew a cup (200-240 ml) and eat about 30 grams of dark chocolate. It’s delicious, healthy and a great idea for weight loss!

Snack rules

For snacks with proper nutrition, you should adhere to certain useful rules that will help everyone be in great shape, lose weight properly, while remaining healthy, cheerful, and always in the mood:

• Under no circumstances should you eat quickly, choke or rush! This will lead to indigestion, abdominal pain, gastritis, ulcers and other gastrointestinal problems;
• You should not eat food while moving at home, on the street, at work, or while walking. This way, food is digested faster, and after 30-40 minutes the body will want to eat again, which will also lead to problems with both health and figure;
• Hygiene rules are very important! Before each use of food, you should wash your hands with soap and dry thoroughly. If it is not possible to wash your hands, then you should always have wet wipes on hand;
• When a person works at the computer for a long time, then during a snack you should leave work for a while, start eating, then continue working after 10-15 minutes;
• In order for food to be absorbed better and the desire to eat less, you should drink 200 ml of water 10-15 minutes before a snack.

To summarize, we can see that healthy eating and snacking is the right solution for those who want to lose weight and monitor their health.

You should not forget about this, especially if you are overweight (after all, losing weight is one of the main parts of diets and snacks). Sports activities, fitness, along with healthy snacks are the key to success over excess weight!

By snacking we try to get rid of the feeling of hunger. But this must be done rationally and for the benefit of the body. What are the right snacks for losing weight without compromising your figure and health? You will learn about this by reading this article.

Fractional meals

Many diets often use split meals (5-6 times a day) in small portions. With such a nutritional system, the body does not feel hungry and does not store anything in reserve. Therefore, there is a smooth process of losing weight without stress on the body.

If, in addition to main meals, you take small proper snacks (about 3 times a day), then you will get rid of excess food much faster and become noticeably slimmer. With frequent meals, metabolism improves and blood glucose and cholesterol levels are normalized.

Time for a snack. What time is it best to eat and what?

Usually a snack is arranged between main meals or when you realize that you are hungry and want to eat. But it happens that a person works hard and sometimes forgets about food, then it would be useful to set a reminder in your gadgets (computer or phone), if possible.

The most appropriate snacks are second breakfast and afternoon snack. So, an approximate meal plan including snacks:

6:30-9:30 - main breakfast

11:00 - second breakfast

13:00-14:00 - lunch

15:30-17:00 - afternoon tea

18:30-19:30 - dinner

21:00 - second dinner

As a result, with such 6 meals, the total volume of food eaten will be less than with 3 meals a day. At first it will be difficult to get used to such a regime and adjust yourself. But gradually this schedule will become a healthy habit and will help you eat right. Snacking on a healthy diet will help you lose weight, you need not to be lazy and stick to this regimen regularly.

The main basics of the diet:

• It is necessary to include foods containing animal protein in your food.
• Sweets (fruits, honey, dark chocolate) can be added to the diet a little in the morning, in the afternoon - only unsweetened foods.

Lunch

Nutritionists have long proven that if you don’t have breakfast, there is a fairly high risk of overeating during the day. This fact is worth taking note of for those who want to lose weight. In the morning there is an accelerated metabolism. Therefore, all food is well digested, and excess weight gain does not occur. Breakfast should be hearty. This is necessary so that over the next 3-4 hours you do not feel hungry. The second breakfast menu depends on how hearty you had breakfast the first time. If it was high in calories and nutritious, then eating fruit will be enough. It could be apple, kiwi, citrus fruits. But you can eat bananas and grapes only occasionally and a little. Because they contain a lot of sugar and calories. Fruits must be fresh and environmentally friendly (without nitrates and pesticides). The norm for one snack is one large fruit or a handful of chopped fruits; you can eat a maximum of 3 handfuls.

If you decide to eat dried fruits, then you need to remember that their calorie content is the same as that of fresh fruit. To obtain the required volume, you need to pour boiling water over the dried fruits and wait until they swell. Candied fruits are dried fruits in sugar. They are much higher in calories than regular dried fruits. They are practically equivalent to refined sugar, so they are not considered snacks on a healthy diet. If you only had a cup of tea or coffee for breakfast, then for the second breakfast you can eat something more substantial. For example, eat cottage cheese soufflé, omelet, boiled eggs. You can eat porridge: buckwheat, oatmeal, barley.

Second breakfast options

The right snacks for weight loss can be:

• baked apple stuffed with cottage cheese, drizzled with honey;
• pear, kiwi or berries (150 gr.) with unsweetened yogurt (100 gr.);
• dried apricots (100 gr.), cashew nuts (100 gr.);
• cocktail of 100 gr. milk, 100 gr. berries and 50 gr. cottage cheese;
• 20 gr. dark chocolate with green tea;
• curd pudding with a little honey.

Afternoon snack

In the late afternoon, afternoon tea awaits you. If your work schedule does not allow you to be home early, then have proper evening snacks at work at the end of the working day. This will help you not feel very hungry, and then not break and eat large portions. For an afternoon snack, the most suitable products are: yogurt, cottage cheese, yogurt, kefir. The calcium contained in them is absorbed better by the body in the afternoon.

You need to know that to satiate, fermented milk products are consumed slowly. It is better to eat kefir with a spoon.

Snacks at the checkpoint

Snack options for proper nutrition:

• avocado salad with feta cheese (50 gr.);
• vegetable salad with olive oil;
• kefir (150 gr.) and grain bread;
• greens (parsley, dill, and kefir (300 gr.)
• tomato salad with beans and sunflower oil (200 gr.)

2nd dinner (about 4 hours before bedtime)

Should be light and protein-rich:

• kefir or fermented baked milk - 200 gr.;
• drinking yoghurt without sugar;
• hard-boiled egg;
• omelet from 2 eggs.

Snacking on the run

Not all people have the opportunity to have a quiet meal. Many people do this on the run. It is important to remember that snacking on fast food is prohibited. This is harmful to your figure and health. If you are forced to have a quick snack, then make your choice in favor of grain bread, yogurt, fruit and nut mixes. These are all slow carbohydrates. So they are suitable even for those who are on a weight loss diet. Even a sandwich is permissible, but it’s the “right” one. On a piece of grain bread or bran bread, place a small slice of boiled veal or chicken breast and some fresh herbs on top.

Snacks at work. What should they be? What will be useful to use?

Many people are used to having snacks at work with cookies, sweets or pastries from the buffet. You should know that such tasty, but not healthy foods contain large amounts of carbohydrates. They cause fluctuations in blood glucose levels, which leads to decreased performance.

Proper snacking at work promotes energy and effective mental performance. Therefore, you should give up unhealthy snacks and try to think in advance what you will take with you. For convenience, there are special containers for food.

It is recommended to take short breaks every hour to drink tea. Herbal or green tea will help trick the stomach, it gives a feeling of fullness. It’s also good to drink more water to make it tastier - you can add mint or lemon to it.

If the portion is too large, the body begins to digest it intensively, spending a lot of energy. Brain activity decreases, and a feeling of drowsiness occurs. Then the efficiency of work activity decreases. Therefore, it will be healthier to eat home-cooked food in advance.

What are the options for proper snacking at work? Now let's look at:

1. Fruits (apple, banana, pear). They just need to be washed or cleaned, they are useful and easy to transport.

2. Kefir or other fermented milk product without additives and sugar.

3. Dried fruits (dried apricots, prunes, raisins, dates), and nuts (walnuts, cashews, hazelnuts). This mixture is nutritious and healthy.

4. Ready-made grains or cereals have appeared on sale, but you should not get carried away with them. Because they contain a preservative.

5. A small amount of dark chocolate with green tea will be a tasty addition to any product.

Snack is ideal

Snacks on a healthy diet for weight loss should include vegetables in the diet. Fresh vegetables go well with many foods. Therefore, they can be consumed after any meal (lunch or dinner).

They are well digestible and low in calories. You can peel and chop sweet peppers and cucumbers, tomatoes, radishes. And now the crunchy and healthy snack is ready.

Rules

Now let's look at the rules for healthy snacks:

you can't rush;

do not eat on the go;

be sure to maintain hygiene: wash your hands before eating, or use wet wipes;

• you should leave the work you are doing at the computer, otherwise the food will not be digested well, and the efficiency of your work will decrease;

• It is recommended to drink a glass of clean water before a snack; this will help you eat less than you consumed on an empty stomach.

A little conclusion

To summarize, it turns out that the right snacks for people on a weight loss diet and simply maintaining a healthy lifestyle are a necessary element in nutrition. They cannot be ignored. Otherwise, there is a risk of gaining excess weight and increasing body fat. Snacking at work is no easy task. But if you set yourself up and organize yourself correctly, then everything is doable. By following a healthy eating and snacking regimen, you are guaranteed excellent health and well-being. We wish you a good mood!

Ingredients for 1 serving:

• 2 eggs;
• salt - to taste;
• seasonings - to taste;
• 50 g boiled turkey;
• 50 g Greek yogurt;
• 50 cheese;
• 1 teaspoon vegetable oil.

Preparation

Beat one egg with salt and spices in a bowl. Heat a frying pan, grease with oil, pour in the egg and spread it over the bottom in a thin layer. After 30 seconds, flip the pancake and cook for another half a minute. Repeat the manipulations with the second egg.

Let the pancakes cool slightly, brush with yogurt. Cut the turkey and cheese into thin slices, place in the center of the egg circle, and roll up the pancake.

You can use any filling you like: beef, chicken, fish, vegetables, hummus, and so on.

Ingredients for 1 serving:

• 150 g cottage cheese;
• 50 g dried or frozen blueberries;
• 50 g pomegranate seeds.

Preparation

If the blueberries are frozen, defrost them, and if they are dried, use them immediately. Mix all the ingredients and the dish is ready to eat.

This dish can be made ahead and stored in the refrigerator for up to two days.

Ingredients for 1 serving:

• 1 tomato;
• 1 clove of garlic;
• 1 slice of lemon;
• 1 teaspoon vegetable oil;
• 100 g canned beans;
• 60 g low-fat cheese;
• 2 tablespoons Greek yogurt.

Preparation

Scald the tomato with boiling water, remove the skin, chop into small pieces or grind in a blender. Add garlic, lemon juice and vegetable oil to the tomato mass. Place the bottom layer of sauce in a glass jar. Place beans on top, then grated cheese. The top layer is Greek yogurt.

Ingredients for 1 serving:

• 50 g coarse oatmeal;
• ½ cup cow's or almond milk;
• 50 g applesauce;
• 1 teaspoon cocoa powder.

Preparation

Pour the oatmeal into a jar and add the remaining ingredients. Stir, cover and leave the mixture overnight to allow the cereal to hydrate and swell. Eat the porridge cold or heat it in the microwave. The dish can be sprinkled with berries, pieces of fruit or grated chocolate.

5. Baked tomatoes with cheese

Ingredients:

• 3 tomatoes;
• 100 g cheese;
• 2 tablespoons olive oil;
• salt - to taste;
• pepper - to taste.

Preparation

Wash the tomatoes, cut them in half, and place them cut side up on a baking sheet. Brush with olive oil, salt, pepper and sprinkle with grated cheese. Bake at 200 degrees for 15–20 minutes.

Ingredients for 2 servings:

• 4 eggs;
• 1 potato;
• 1 tomato or 4 cherry tomatoes;
• 100 g spinach;
• salt - to taste;
• spices - to taste.

Preparation

Peel and grate the potatoes. Beat the eggs a little, add potatoes, spinach, salt and spices. Place the mixture into silicone or metal (they need to be greased) muffin tins. Gently press tomato slices or cherry halves into the mixture. Bake for 20 minutes at 180 degrees.

Ingredients:

• 2 medium zucchini - regular or zucchini;
• 1 tablespoon olive oil;
• 3 tablespoons Greek yogurt;
• 150 g boiled chicken breast;
• 100 g feta;
• ½ onion;
• ½ red pepper;
• salt - to taste.

Preparation

Cut the zucchini into thin slices, add salt, brush with oil on both sides and fry until tender, then let cool. Finely chop the onion and pepper, cut the chicken into slices.

Grease one side of the zucchini plate with yogurt, place chicken, peppers, and onions on it. Roll the strip into a roll and place it seam side down on a plate.

Ingredients for 1 serving:

• ½ banana;
• ½ apple;
• 2 tablespoons of coarse oatmeal;
• 1 glass of cow's or almond milk;
• ¼ teaspoon cinnamon;
• 3 ice cubes.

Preparation

Pre-cut the banana and cut the apples. Place all ingredients in a blender bowl and blend until smooth.

Ingredients:

• 180 g coarse oatmeal;
• 1 teaspoon baking powder;
• 1 teaspoon cinnamon;
• 2 ripe bananas;
• 2 egg whites;
• 1 glass of milk.

Preparation

Grind the bananas into a puree. Mix oatmeal, baking powder and cinnamon. Add remaining ingredients. Pour mixture into muffin tins. Bake for 30 minutes at 180 degrees. Allow the finished products to cool for about 10 minutes before removing them, otherwise they may fall apart.

Ingredients:

• 4 tortillas;
• 400 g boiled chicken breast;
• 150 g spinach;
• 100 g cottage cheese;
• 60 g grated hard cheese;
• 3 tablespoons of ketchup;
• 100 g mozzarella;
• 1 tablespoon of vegetable oil.

Preparation

Cut the chicken and mozzarella into small pieces, mix them with cottage cheese, hard cheese, ketchup, and spinach.

Grease muffin tins with vegetable oil. Cut small circles from the tortilla, slightly larger in diameter than the muffin tins. Place the resulting circles to form the bottom and sides of future pizzas. Fill them with filling. Bake mini pizzas for about 20 minutes at 220 degrees.