Recipes
Let’s get back in shape: 15 diet recipes you absolutely must try
To approach the diet with the right spirit it is good to have a small arsenal of diet recipes. Here are the best ones, chosen for you.
Diet is always synonymous with "deprivation". Just hearing its name creates images in our mind of sad, dull dishes based on grilled chicken, green salad and yogurt. In reality, preparing diet recipes that are tasty at the same time is simpler than you might imagine. By playing with the colours, textures and flavors of vegetables and other light ingredients it is possible to bring quick but also healthy and tasty dietary recipes to the table. Prepare to be amazed by how many things you can prepare even if you are looking for "lean" recipes for your diet.
Dietary recipes (from first course to dessert)
Many diets require carbohydrates to be consumed during the main meal, i.e. lunch. To prepare a dietary lunch you can opt for different solutions. Among the most practical ones, especially if you are forced away from home for work or study, is preparing salads. To keep calories low, the choice should fall on vegetable salads, at most chicken or tuna salads, but there are also some cereals perfect for this purpose.
Light first courses
Do you know that there is a particular pasta,konjac pasta , which has no calories, carbohydrates or gluten ? The flavor is delicate and very similar to traditional pasta so it is perfect if you are on a diet but don't want to give up your favorite first course. It is excellent for preparing delicious light recipes with seasonings of your choice. Another alternative, always light and beautiful to look at, are vegetable spaghetti . Thanks to our suggestions you will discover that it is really simple to make them the protagonists of the meal!
Quick and light pasta with lettuce pesto
A first course of light pasta is what you need for lunch . You can fill up on energy without giving up taste, for example with pasta with lettuce pesto . You will be amazed by this diet dish and it will become your lifeline.
Ingredients for 4 people:
- 360 g of farfalle pasta or any other shape you like
- 1 head of lettuce
- 1 tablespoon pine nuts + some for final decoration
- 1 clove of garlic
- a couple of basil leaves
- extra virgin olive oil to taste
- Salt to taste
- black pepper to taste
- cherry tomatoes to taste (optional)
Once you've cooked the pasta, blend the lettuce with the pine nuts, basil, garlic, salt, pepper and oil to taste (don't overdo it: think about the calories). Use the pesto obtained to season the pasta and complete with some cherry tomatoes.
Quinoa salad
Quinoa , although counted among cereals, belongs to the same family as spinach. It is therefore perfect if you want to prepare light recipes, even gluten-free, in the form of salad. Quinoa salad is excellent either freshly made or eaten cold , the choice is yours.
Ingredients for 4 people:
- 250 g of quinoa
- 1 courgette
- 1 pepper
- 1 small cauliflower
- 2 radishes
- 1 handful of cherry tomatoes
- Salt to taste
- 1 lime
After washing the quinoa, cook it in water and focus on the vegetables. Clean them, grill them on a griddle (except radishes and cherry tomatoes) and season them with a pinch of salt and oil. After about 15 minutes, drain the quinoa and serve it with all the vegetables and some lime slices.
Light brown rice salad
Whole grains are perfect to include, perhaps in the form of a single dish, in diets. For this reason, the recipe we want to offer you uses brown rice, vegetables and feta to create a truly tasty first course. Brown rice salad is a true concentrate of flavour, try it to believe it!
Ingredients for 4 people:
- 360 g of brown rice
- 2 medium courgettes
- 2 peppers (red and yellow)
- Greek feta to taste
- extra virgin olive oil to taste
- Salt to taste
- pepper as needed
- fresh mint to taste
Brown rice has rather long cooking times which vary depending on the brand (you can also find pre-cooked ones) so we advise you to follow the instructions on the package. In the meantime , grill the vegetables in pieces on a griddle and season them with salt and pepper. Let the rice cool before mixing it with the vegetables and diced feta and seasoning with mint and oil.
Light second courses
It's true that if you know how to dress salad , that too can become a decent second course or main course. In fact, however, there are so many possibilities for serving a light second course using white meats, lean fish and vegetables that it is almost a shame not to try them.
Vegetable salad
To prepare this simple light recipe it is important to first know the cooking times of the vegetables . This will allow you not only to serve them crunchy , but also to preserve all their nutritional values. That said, here's how to make a tasty grilled vegetable salad.
Ingredients for 4 people:
- 800 g of mixed vegetables (peppers/aubergines/courgettes)
- extra virgin olive oil to taste
- a couple of spoons of balsamic vinegar
- aromatic herbs to taste
- Salt to taste
- pepper as needed
After washing the vegetables, simply cut them into not too thin slices and grill them on a grill for a few minutes. The seasoning will make the difference: an emulsion of vinegar , oil, salt and aromatic herbs will make your vegetables truly delicious! Will you try our grilled vegetable salad ?
Tuna salad
Tuna is another of those essential ingredients when following a diet: tasty and rich in omega 3 and 6 fatty acids, it is a real salvation. To make it the protagonist of your dishes we recommend this tasty salad with tuna and avocado .
Ingredients for 4 people:
- 2 avocados
- 400 g canned cannellini beans
- 160 g of canned tuna in oil
- 2 tablespoons of olive oil
- 1 egg
- 1 spring onion
- 1 heart of lettuce
- 1/4 of a red pepper
- 1 teaspoon mustard
- 1 pinch of fine salt
The preparation is really simple. You will have to cut the pepper into strips and the spring onion into slices and transfer them into a salad bowl with the salad, cannellini beans, tuna and sliced avocado. Once you have prepared a light mustard mayonnaise (you can also replace it with a lighter yogurt sauce), your salad is ready to be served.
Light chicken salad
Among the diet dishes par excellence, chicken salad is the one that most of all allows you to give space to your imagination . By taking advantage of seasonal ingredients it is possible to recreate beautiful unique dishes that satisfy not only the sight but also the palate.
Ingredients for 3 people:
- 400 g of chicken breast
- 3 tomatoes
- mixed salad to taste
- onion to taste
- extra virgin olive oil to taste
- Salt to taste
First, grill the chicken for about 10 minutes. In the meantime, dedicate yourself to the vegetables, cleaning and cutting them carefully. Place them on a plate and once the chicken is ready, cut it into strips. Season with oil and salt and the first version is ready.
Then there are many other chicken salad recipes: from the most exotic with pineapple, to the freshest with grapefruit and melon, passing through the intense flavor of mint and the delicate flavor of cucumbers. You will surely find the one that's right for you!
Pan-cooked Swordfish
Light and tasty , a fish slice is perfect for a diet dinner. With a drizzle of oil and a squeeze of lemon, the swordfish pan , it is simple and quick to prepare.
Ingredients for 4 people
- 4 slices of swordfish
- white wine to taste
- 1 clove of garlic
- parsley to taste
- thyme to taste
- Salt to taste
- pepper as needed
- lemon juice to taste
Heat a pan with the oil, garlic and aromatic herbs then add the swordfish steak, browning it quickly on both sides. Then add the white wine and cook for about 10 minutes depending on the thickness. Serve completing with salt, pepper and lemon juice.
Similarly you can also prepare baked swordfish , flavoring it with beer and chopped parsley.
Baked fish
Following our suggestions, preparing fish with potatoes and cherry tomatoes should be child's play : perfect if you don't have much imagination and are looking for a quick dietary recipe to prepare.
Ingredients for 4 people:
- 700 g of cod
- 250 g of cherry tomatoes
- 300 g of potatoes
- oregano to taste
- 2 tablespoons of olive oil
- juice of one lemon
- Salt to taste
- pepper as needed
For this preparation, place the boned fish fillets on a baking tray lined with baking paper and season them with salt and pepper. Then cover them with the potatoes cut into not too large wedges and the cherry tomatoes cut into quarters seasoned with salt, oil and oregano. Sprinkle with lemon juice and cook in the oven at 180°C for 40 minutes , turning the potatoes occasionally. Your dietary dish is ready to be served!
Vegetable tian
Among the tastiest dietary recipes is the vegetable tian , a sort of ratatouille of oven-cooked vegetables neatly arranged inside a baking dish. This cooking technique, together with the skilful use of aromatic herbs , allows you to serve a truly tasty side dish without too much effort.
Ingredients for 4 people:
- 2 courgettes
- 1 small aubergine
- Pachino tomatoes to taste
- 2 red onions
- EVO oil to taste
- Salt to taste
- pepper as needed
- 1 clove of garlic
- rosemary or other aromatic herbs
To cook these vegetables in the oven, wash them well under running water and then cut them into slices half a centimeter thick. Place them in an oiled baking dish , arranging them in a radial pattern , then season with the chopped aromatic herbs and garlic, salt and oil. 40 minutes at 180°C are sufficient to obtain perfect cooking.
If you want other ideas , there are so many recipes with vegetables that can be prepared while keeping calories low!
Cauliflower pizza
Less severe diets "allow" pizza once a week, but if you are not among the lucky ones, we leave you with a light and tasty alternative that will bring a little joy to your table: cauliflower and vegetable pizza , one of the Most delicious light recipes ever.
Ingredients for 2 people:
- 600 g of cauliflower tops
- 60 g of grated cheese
- 2 eggs
- Salt and Pepper To Taste
- 50 g of pesto
- 100 g of growth
- 1 small courgette
- 1 small tomato
- rocket to taste
First prepare the pizza base by blending the raw cauliflower. Then add the eggs, parmesan, salt and pepper and spread the mixture on two baking trays lined with baking paper to form two pizzas. Cook at 230°C for 20 minutes then complete by distributing the crescenza, sliced tomato, julienned courgette and pesto. Decorate as desired with rocket and serve.
Vegetable Skewers
Vegetable skewers are one of those preparations that inspire joy just by looking at them. Perhaps because they represent summer and barbecues , the fact is that if you are on a diet and down in the dumps, thanks to our recipe for vegetable skewers you will immediately feel better.
Ingredients for 4 people:
- 250g natural tofu
- 1 courgette
- 1 red pepper
- small champignon mushrooms to taste
- extra virgin olive oil to taste
- Salt to taste
- powdered spices such as turmeric
- curry or paprika to taste
- 1 tablespoon apple cider vinegar
- fresh aromatic herbs to taste
First, blanch the tofu in a saucepan of water with the vinegar and aromatic herbs. 10 minutes are enough, then you can drain it and cut it into pieces. Season them with oil and spices then skewer them, alternating them with the chopped vegetables. Bake in the oven at 200°C for 15 minutes and serve as soon as they are done.
Quick light desserts
I know that many will have gotten to this point by skipping everything that came before. On the other hand, dessert is precisely the dish par excellence that has no place in diets. However, if you want to indulge in a little treat , you can perhaps prepare one with a diet recipe with little sugar and wholemeal flours.
You can also treat yourself by preparing a healthy snack featuring fruit and dried fruit . You will discover all the goodness of these ingredients and the benefits they will give to your health.
Light hot chocolate
Excellent for a snack, especially during the cold season, light chocolate can be prepared by greatly reducing its calorie intake. In fact, thanks to the use of the liquid sweetener , the palate will be satisfied with its flavor but your diet will not be sabotaged.
Ingredients for 1 person:
- 200 g of almond milk
- 8 g of bitter cocoa
- 10 g of potato starch
- 20 drops of sweetener
Sift the starch and cocoa into a saucepan then slowly add the almond milk, mixing well. When there are no more lumps, add the sweetener and put on the heat. After a couple of minutes from boiling it will begin to thicken . Serve it piping hot!
Yogurt cups
Yogurt cups : another light dessert that you can prepare by making the most of the sweetness of fruit is based on yogurt. Layers of pure sweetness blend inside a glass and reveal themselves teaspoon after teaspoon.
Ingredients for 4 people:
- 450 g of Greek yogurt
- 125 g of blackberries
- 125 g of blueberries
- 20 g of sugar
- 50 ml of water
- 100 g of chopped or fresh dried fruit
- 1 lime
To make a simple yogurt a respectable dessert, cook blackberries and blueberries in a pan together with water and sugar until you obtain a puree . Then filter it through a sieve to remove the seeds and distribute it into glass glasses alternating it with the yogurt. Complete with other fresh fruit to taste.
Caramelized peaches
Transforming one of the most popular summer fruits of all into a light and delicious dessert is really simple and just a few ingredients are needed. Also excellent as a snack, caramelized peaches can be prepared in 10 minutes. If it's not peach season you can use those in syrup or replace them with what nature offers us!
Ingredients for 4 people:
- 2 nectarines
- 4 tablespoons of brown sugar
- oat flakes to taste
- low-fat plain yogurt
Cut the peaches in half and roll the cut in sugar. Caramelize them in the pan for a few minutes, then turn them and cook on the other side too. Transfer the peaches to a plate and caramelize the oat flakes in the pan before distributing them over the peaches. Complete with a few spoonfuls of yogurt before serving.
Light cake
With only 60 kcal per slice and an intense lemon and vanilla scent, this light cake will quickly become your favorite. Soft and delicate, it is excellent both as a snack and to satisfy a sudden craving for dessert.
Ingredients for 8 people:
- 3 eggs
- 100 g of philadelphia
- 100 g of milk
- 30 g of rice flour
- 10 g of corn starch
- 4 tablespoons of stevia
- 1 tablespoon lemon juice
- 1 vanilla pod
Beat the egg yolks with the Philadelphia and the milk. Then add the rice flour and corn starch and mix well. Separately, whip the egg whites until stiff and add the stevia, lemon juice and vanilla, then add it to the previous mixture. Pour into a cake pan and cook at 170°C for about an hour .
Also discover all our light desserts : they are as good as the originals but will make you feel much less guilty .
Riproduzione riservata © - WT