Hearty food. List of low calorie plant foods. How to use this information

A satisfying food doesn't have to be high in calories, and to curb your appetite and not hurt your weight loss process, you need to include these foods in your diet. They give you a feeling of fullness for a long time, which means that the number of snacks and the number of calories you consume will decrease.

Potato

There are 161 calories in one medium potato, and in terms of volume, this is already a third of a side dish. This is the most satisfying product, it prolongs the feeling of satiety more than a portioned piece of white bread. If you do not fry potatoes, then this is quite a dietary, vitamin product.

Oatmeal

This is the most nutritious cereal, its calorie content per 50 grams (dry product) is only 187 calories. In addition, oatmeal has a beneficial effect on the work of the gastrointestinal tract and increases your metabolism. Choose only varieties that should be cooked for as long as possible - it is in such oatmeal that the most vitamins and nutrients are.

Durum wheat pasta

Pasta has long been recognized as a dietary product - a source of long-term carbohydrates that provide energy for several hours. If you do not add fat or sauce, they can be eaten daily - there are 172 healthy calories per 50 grams of dry pasta.

Lean meat, fish, legumes

These products are not deposited on your body and are not stored. This is an excellent source of proteins, without which good muscle work and a surge of strength are impossible. Therefore, if you want to snack often - think about whether there is enough meat, fish and beans in your diet?

Eggs

One egg contains 78 calories, as well as vitamins and proteins - protein - that help keep you feeling full for as long as possible. Add 1 egg to breakfast - and most likely you will calmly hold out until lunch. Or eat an omelet at night instead of a more high-calorie and carbohydrate dinner.

Pine nuts

These delicious seeds contain healthy fatty acids that support your heart and help you curb your appetite. Among all the nuts, it is worth choosing them if you want to keep your body in good shape - 14 grams of nuts contain 95 kilocalories.

Cottage cheese

Even not fat-free, it is well absorbed and perfectly saturates, preventing the body from gaining weight. Cottage cheese contains proteins, fats, vitamins, and there are many ways to cook or season it! There are 169 calories in 100 grams of cottage cheese. This product contains proteins, fats, vitamins, mineral salts and is a dietary product.

Soft cheese

Cheese such as feta or goat cheese contains acid, which increases the feeling of fullness and makes the body work hard to absorb it, and therefore expend more energy. The same linoleic acid is found in processed cheese, but they should be used carefully and preferably in small quantities.

oranges

Oddly enough, the orange leads in satiety among all fruits and citrus fruits. The fiber it is rich in gives a feeling of satiety for a long time. One medium-sized fruit has 59 calories.

Black chocolate

If you cannot do without dessert, then dark chocolate - a few squares of it - will perfectly save your sweet tooth from a breakdown and saturate more than other desserts. Of course, chocolate cannot catch up with a 300-gram piece of cake, but its use will not result in weight gain either. The ingredients in chocolate tend to slow down digestion - hence less food cravings. There are 170 calories in 28 grams of dark chocolate.

How much energy we throw into the fight against excess weight! Meanwhile to have slim figure, you need to know the list of satisfying, but not high-calorie foods! One of the common misconceptions of losing weight is is to think that the more satisfying the product, the more high-calorie it is.

This view leads to misguided tactics. Namely, to the dosing of the diet according to the feeling of hunger. After all, according to these ideas, low-fat food is by definition low-calorie, which means it helps to lose weight. We agree that most people think and act this way.

They build their diet, trying to feel hungry all the time.

What is a satisfying product?

Satisfying foods are foods that make you feel full. It is desirable that this feeling last as long as possible, which will allow the person to forget about food until the next meal. What does satiety depend on? Satisfying foods must meet the following criteria:

• have enough volume to fill the stomach;
• as slowly as possible move along the gastrointestinal tract, maintaining a feeling of satiety for a long time;
• contain enough nutrients to saturate;
• provide gradual, rather than rapid, absorption of nutrients, which allows you to maintain a sufficient concentration of nutrients in the blood for a long time to feel full.

How long you feel full after eating depends on a number of factors, but blood sugar levels are of particular importance. The faster it falls, the faster somatic cells absorb glucose from the blood and the sooner a person feels hungry again. There are studies that show that even the aroma of food can regulate the feeling of satiety.

You should familiarize yourself with the list of those foods that can make you feel full for a long time, so you can reduce the number of calories entering the body. According to the advice of nutrition experts, there is 20 foods that help us feel full longer.

Product saturation index

Satisfying foods that do not gain weight should have: calorie content.

1. Average calories.
2. Low glycemic index.
3. High percentage of fiber.

1. Watermelon, 38 kcal per 100g

Watermelon is one of the most low-calorie foods, and three or four slices are enough to feel full.

2. Potato, 161 calories per potato

Potato is the most nutritious food it gives a feeling of satiety 3 times higher than a slice of white bread.

3. Eggs, 78 calories each

The egg is not just a very healthy product, it is rich in protein, helping to saturate. By eating one egg for breakfast, you significantly reduce your appetite over time and do not add an extra 330 calories to your reserves.

4. Oatmeal, 187 calories per 50g serving

Oatmeal is the most nutritious of cereals. well-known property oatmeal have a beneficial effect on the gastrointestinal tract, which makes it indispensable in diet food. The fiber in oatmeal promotes good digestion. In addition, this porridge is able to lower cholesterol levels.

5. Fish, on average 70 kcal per 100g

The body does not create reserves of protein. All eaten proteins are sent either to replace protein molecules in cells and tissues (plastic function), or to a lesser extent for energy needs. We cannot eat a lot of proteins - there is nowhere to put them. Hence, protein foods are also quite satisfying.

6. Natural yogurt, 66 kcal per 100g

Low-fat yogurt, which, by the way, is easy to make at home, promotes weight loss, as it increases the feeling of satiety.

Greek yogurt, made without added sugar, based on natural sourdough, is a natural source of protein, minerals and milk fats.

For a truly nutritious yogurt, add a handful of nuts or cereals to it (they are just right here).

7. Apples, 47 kcal per 100g

Apples are one of the few fruits that contain pectin, which naturally slows down digestion and promotes satiety.

An apple eaten after dinner will give the body a final dose of complex sugars and vitamins and help to maintain a feeling of satiety for a long time.

Try adding apples to salads, cereals and sandwiches - this will push the boundaries of your attitude towards these wonderful fruits.

8. Oranges, 59 calories per fruit

Oranges are one of the most satisfying fruits due to their fiber content.

In a list of 38 satisfying foods compiled by Australian nutrition scientists, oranges rank first among all fruits and citrus fruits.

pamelo, lemons and tangerines not only satisfies hunger well, but also contributes to weight loss, and also replenishes the reserves of vitamins and microelements, which are so necessary in winter.

9. Durum wheat pasta, 172 calories per 50g serving

Labels are easy to get confused. Some manufacturers indicate on packages of wholemeal pasta “pasta from durum wheat”, others - “pasta from wholemeal flour”. But in fact, they are one and the same: wholemeal flour made from durum wheat.

10. Dark chocolate, 170 calories per 28 grams

Approximately a quarter of a 100 gram chocolate bar will help you eat much less other foods, as the components of this delicacy slow down the digestive process. In addition, a few squares of dark chocolate act as a remedy for eating a lot of sweets, as well as salty and fatty foods.

11. Pine nuts, 95 calories per 14 grams - approximately 84 nuts

Fatty acids found in pine seeds very useful for the heart and, moreover, contribute to a long feeling of satiety. If you are used to eating almonds, we advise you to replace them.

12. Soft cheeses, 76 calories per 28 grams

Fresh goat cheese or any other type of "feta" contains concentrated linoleic acid, which promotes satiety and, in addition, helps burn fat in the body. Processed cheese also contain concentrated linoleic acid in large enough quantities, so you can give them your preference, but try to limit yourself to one cheese.

13. Skim milk, 86 calories per glass

Many of us are accustomed to considering milk as the main product of children's nutrition, not suspecting that the beneficial qualities of milk are also invaluable for the body of an adult. Proteins contained in it, for example - casein, perfectly saturate us. In addition, milk also contains concentrated linoleic acid.

14. Curd,169 calories per 100 grams

This product contains proteins, fats, vitamins, mineral salts and is a dietary product. Cottage cheese is fat-free, fatty and bold. Eat any to your health!

15. Mushrooms, 20-40 kcal per 100 g

Champignons (27 kcal per 100 g), oyster mushrooms (38 kcal per 100 g), chanterelles (23 kcal per 100 g) or boletus mushrooms (31 kcal per 100 g) will be great additions to cereals, snacks or dressings and sauces. It is more expedient to use boiled or baked mushrooms than pickled ones.

16. Pumpkin, 22 kcal per 100 g

Pumpkin is an indispensable product for slimming! You can bake, stew, make pancakes and porridge. Porridge: you need to take a pumpkin in the amount of 200 g and cut it into small cubes. Simmer with water for 30 minutes.

Then add any cereal to your taste (oatmeal, millet flakes or rice) in the amount of 2 tbsp. l. and keep on low heat for the same amount of time.

It turns out very delicious porridge, it is not forbidden to dilute it a little with skim milk.

17. Broccoli, 33 kcal per 100 g

A real storehouse of vitamins and minerals. There is an opinion that broccoli is an excellent prophylactic for many diseases, including cancer. It is recommended to use the vegetable in boiled, baked or raw form.

18. Turnip, 28 kcal per 100 g

Will serve as a great substitute for the usual mashed potatoes and does not contain starch. Dishes from turnips help cleanse the body of toxins and improve the functioning of the digestive tract.

19. Papaya, 43 kcal per 100 g

An exotic fruit that promotes fat burning and protein absorption. It can be consumed raw and stewed. Papaya thins the blood, it is ideal for people suffering from ulcers or gastritis.

20. Veal, 90 kcal per 100 g

The least fatty meat, the use of which helps to lower cholesterol levels and restore the mucous membranes of the digestive tract. It is better to consume the product in the morning.

21. Asparagus, 20 kcal per 100 g

Removes excess fluid and is an excellent detox product for weight loss. Asparagine contained in the vegetable accelerates metabolic processes in the body. And this, in turn, leads to fat burning. Asparagus contains a lot of fiber, therefore, it saturates well and perfectly cleanses the intestines.

22. Beans, 120 kcal per 100 g

A versatile product that is suitable for first courses, salads and side dishes. The use of beans helps to strengthen the immune system and prevent anemia.

23. Whole grain bread, 213 kcal per 100g

Bread with bran contains vitamins, proteins, fats, carbohydrates, fiber, mono- and disaccharides, saturated fatty acids. Bran is rich in fiber, which adsorbs and removes toxins, slows down the absorption of carbohydrates. As a result, the level of insulin and glucose in the blood normalizes.

If you are feeling anxious and stressed, then it is better to arrange a small snack: drink a cup of hot tea with bran bread toast.

24. Fresh figs, 49 kcal per 100 g

Most best dessert for slimness. The fiber contained in figs improves digestion and also slows down the release of sugar into the blood.

25. Hot tea, cocoa, coffee with milk, compote

Most liquid foods have a high saturation index due to their water content. But low-viscosity liquids (such as water, juice, or soft drinks) digest quickly and are more likely to leave you hungry quickly.

drinking hot drink after meals or between meals, you feel full without consuming extra calories. Sometimes we mistake feeling dehydrated for hunger. Caffeine temporarily reduces the desire to eat. Green tea has been proven to help burn fat, and teas with ginger, lemon, or turmeric can improve your digestion and health!

Product saturation index table

Product	Saturation index	greater sense of fullness
bean sprouts	4,6
Watermelon	4,5
Grapefruit	4,0
Carrot	3,8
oranges	3,5
Fish	3,4
Chicken breast	3,3
Apples	3,3
red meat	3,2
Oatmeal	3,0
Popcorn	2,9
baked potatoes	2,5
Yogurt	2,5
Bananas	2,5
Pasta with cheese	2,5
brown rice	2,3
Spaghetti	2,2
White rice	2,1
Pizza	2,1
Peanut	2,0
Ice cream	1,8	less satiety
White bread	1,8
Raisin	1,6
chocolate snickers	1,5
Honey	1,4
Sugar	1,3
Glucose	1,3
potato chips	1,2
Butter	0,5

What foods fill you up? Let's find out!

Meat in beer marinade

Ingredients:

Meat - 1kg

Light beer - 0.5 L

Onion - 1-2 pcs.

Hot pepper - 0.5 pcs.

Garlic - 3 cloves

Fresh herbs - to taste

thyme - to taste

Salt, pepper - to taste

Cooking: Wash the meat and cut into cubes. Prepare marinade. To do this, pour beer into the mold, add finely chopped garlic, thyme and salt. Put the meat in the marinade. Cover with cling film and leave to marinate for 1 hour. Meanwhile, prepare the vegetables. Peel the onion and cut into half rings. Peel hot peppers from seeds, rinse under cold water and finely chop. Finely chop the greens.

When the meat is marinated, transfer it to a heated frying pan and fry for 12-15 minutes on all sides until golden brown. Remove from the pan. In the same place, fry a mixture of herbs, onions and hot pepper. Now return the meat to the pan and pour all the marinade remaining from the meat. It should completely cover the meat, if necessary, add more beer. Taste and salt if necessary. Cover the pan with foil. Place it in an oven preheated to 180 degrees for 45-50 minutes. Serve with boiled potatoes.

Buckwheat with chicken and mushrooms

Ingredients:

Chicken fillet weighing 200 g - 2 pcs.

Handful of dried porcini mushrooms (optional)

Butter

Champignons - 400 g

Sour cream - 200 g

Garlic - 1 clove

Flour - 2 tbsp. l.

Buckwheat - 1 cup

Cooking: put the buckwheat to boil. Soak dry mushrooms in boiling water. Finely chop the mushrooms. Cut the chicken fillet into slices about 2-3 cm thick. Heat up in a pan butter and fry the mushrooms in it, stirring, for about 5-7 minutes until soft. Then add the chicken fillet and fry everything together for another 5 minutes. Dilute flour with 2/3 cup of cold water, add sour cream, porcini mushrooms along with the liquid in which they were soaked, and stir well. Pour mixture into pan with mushrooms and chicken, bring to a boil. Then reduce the heat to a minimum, salt and simmer, uncovered, for 15-20 minutes. A minute before the end of cooking, add chopped garlic to the dish. Put the boiled buckwheat and chicken into portioned plates, pour over the sauce generously. You can sprinkle with grated parmesan.

pasta carbonara

Ingredients:

Eggs - 2 pcs.

Grated parmesan cheese - 2 tbsp. l.

Lean brisket - 100 g

Olive oil

Spaghetti or bucatini pasta - 140 g

Cooking: In a large saucepan, place pasta water on the stove. In the meantime, cut the brisket into small cubes, and then fry it in a pan with olive oil for literally 2-3 minutes. For spiciness, you can add a small chili pepper to the brisket. When the water boils, salt and pour the pasta into the pan, boil according to the instructions on the package. Drain the cooked pasta into a colander. When the spaghetti is ready, crack two eggs into a large bowl and quickly combine them with the parmesan. Put hot spaghetti and hot brisket there. Mix well and serve immediately.

Fish with vegetables

Ingredients:

Carrot - 1 pc.

Small bunch of dill

Dry white wine - 2 tbsp. l.

Onion - 2 pcs.

Lemon slices - 2 pcs.

Tilapia fillet - about 200 g

Tomato - 1 pc.

Salt, peppercorns

Cooking: wash the fish, cut into small pieces, salt. Peel onions and carrots, wash and cut into pieces. Scald the tomato with boiling water, peel and cut into cubes. In a frying pan in hot oil, fry the onion and carrot for 5 minutes, then add the chopped tomato. Remove skillet from heat. Roll the fish pieces in flour. In another non-stick pan, fry the fillets until golden brown on all sides. Put the fish to the vegetables, add 2 slices of lemon, pour in wine and hot water so that the liquid is flush with the fish. Add peppercorns and salt to taste. Simmer everything together over low heat for about 10-15 minutes. Serve fish sprinkled with finely chopped dill.

chicken drumsticks and baked potato with green dressing

Ingredients:

Chicken drumsticks - 8 pcs.

Potatoes - 8-10 pcs.

honey - 2 tbsp. l.

Lemon juice - 4 tbsp. l.

Olive oil - 2 tbsp. l.

A mixture of dried herbs (thyme, marjoram, basil, parsley, rosemary) - 1 tsp.

Salt, freshly ground black pepper

For refueling:

Garlic - 5 cloves

Large bunch of herbs (dill, parsley, cilantro, basil)

Vinegar - 3 tbsp. l.

Olive oil - 6 tbsp. l.

Coarse sea salt - 1 tsp

Cooking: mix in a bowl 2 tbsp. l. hot water and honey, add lemon juice, salt, pepper, dried herbs and olive oil. Pour this mixture chicken drumsticks and leave to marinate for at least 1 hour. Preheat the oven to 190°C. Lay the chicken thighs on a large baking sheet. Bake for 40 minutes, turning occasionally. Wash the potatoes and cut into 4 parts. Boil in salted boiling water until tender. Drain and dry the potatoes. Add the potatoes to the baking sheet 20 minutes in advance. until the chicken is done.

For dressing, finely chop the herbs and place in a bowl. Peel the garlic and grind with salt in a mortar into gruel, add to the greens. Pour in the vinegar and olive oil and mix well. Pour the dressing over the chicken and potatoes at the end of cooking, mix well and cook for another 5-7 minutes. Remove pan from oven, cover with foil, let rest 10 minutes, then serve.

For such a dressing, you can choose any greens to your liking, and add chicken wings. If you like it spicy, you can add some crushed fresh chili or just hot pepper sauce to it.

Many people equate healthy eating and low-calorie food. A huge number of pictures and sites on the Internet dedicated to a healthy lifestyle give us a clear idea of ​​​​what healthy food is:

Healthy food is a plate with three leaves of lettuce, a cherry tomato cut into quarters and a small piece of steamed salmon; the whole dish is sprinkled with some kind of seeds, lies nearby green apple wrapped with measuring tape.

This picture is so firmly stuck in our subconscious that when the question arises of switching to healthy eating, it pops up before our eyes, and our whole body begins to protest against going on a starvation diet.

The crisis, ever-increasing prices, lack of confidence in the future evokes in us a genetic memory that says clearly and distinctly: we need to stock up. The presence of such a memory has long been scientifically confirmed - memories and experiences are transmitted from the brain to the genome, which allows them to be passed on to the next generations.

The experience of our ancestors over the past 100 years speaks in us, and if we can realize that we don’t have to store boxes of stew and pasta, our body is still trying to protect itself in case of hunger.

Healthy nutrition is nutrition that ensures the growth, normal development and vital activity of a person. Such nutrition contributes to health promotion, prevention of many diseases, including maintaining a normal weight.

There is an opinion that a healthy diet is expensive. And yes, if you go to the healthy food section of a supermarket, then you can actually lose your appetite from the prices for it.

But the truth is that a normal rational healthy diet can be organized with a minimal budget. By eliminating expensive sausages, juices, carbonated drinks, a large number of confectionery products, it will also be possible to save on it.

Below are the Top 20 cheapest and useful products in the winter season.

1. Yogurt and kefir

We carefully read the label, where we are looking for the word "yogurt". According to GOST R 51331-99, a product that has undergone thermization cannot be called “yogurt”. One gram of yogurt should contain at least 10 million "live" cells of lactic bacteria, for which we appreciate this very yogurt. If the package says " yogurt product”, “based on yogurt”, “yogurtosh” or, in addition to the name “Sunshine”, the name of the product itself is generally modestly hushed up - this is not our option. And in general, the fewer ingredients in yogurt and kefir, the better. Perfect option are milk and sourdough.

We remember that inexpensive yogurt and kefir in nondescript packaging are no less useful than the most expensive product in a stylish small glass jar that costs about a box of plain kefir.

2. Apples

There is an English proverb “an apple a day keeps the doctor away” (who eats an apple a day, doctors don’t have it). Indeed, apples help maintain health, as well as some additional change in the wallet. Apples are rich in vitamin C and contain both insoluble and soluble fiber. They can be added to the most different dishes if you don't like them just chew on them. And of course, it is better to buy local apples, even if they are not as beautiful and shiny as imported ones.

3. Bananas

The cheapest of exotic fruits is valued primarily for its high content of potassium, which supports the work of the heart. In addition, there is a lot of vitamin C in bananas. Eating bananas will help get rid of heartburn, depression, regulate bowel function, reduce the risk of diabetes, osteoporosis, and kidney cancer. And banana has a fairly high calorie content and can be a satisfying snack.

4. Carrot

This inexpensive vegetable is high in pectin, which stimulates digestion and the growth of beneficial microflora, and is also known as a major source of beta-carotene. It's good to know that the beta-carotene from carrots (and other vegetables) is best absorbed when cooked, and is also eaten along with some fat.

5. Beets

The red color of the beets is given by betaine (lat. beta - beets). Betaine reduces the level of a toxic amino acid (homocysteine) that causes diseases of the cardiovascular system. Beetroot retains its beneficial properties both raw and boiled. During storage, all the beneficial properties of beets are preserved for a long time. Beetroot contains a lot of iron, of all plant foods, beetroot is in second place after garlic in terms of iron content. And in terms of iodine content, only sea kale is ahead of beets.

6. Chicken

Now we are talking about chicken breasts, not fried fatty chicken legs.
Chicken fillet is the cheapest source of high-quality protein, the main part of which is amino acids. It also contains phosphorus, vitamins H, groups PP, B, magnesium, sulfur, chromium, zinc, cobalt.

7. Olive oil

Now many people will be indignant and say that olive oil cannot be attributed to cheap products. But if we compare the benefits olive oil and its cost, it turns out that its price is quite lifting. And if you forgo a half-pack of mayonnaise every day in favor of two teaspoons of olive oil, then the health and figure benefits will be simply indescribable.

One teaspoon of oil is enough to dress one serving of salad.

8. Onion

Onions contain a significant amount of vitamins C, A, B1, B2, PP and inulin, which stimulates the growth of beneficial microflora in the human body. In addition, phytoncides were found in the bulbs, which inhibit the growth of pathogenic microorganisms. Regular consumption of onions reduces cholesterol synthesis. Many consider the onion to be a spicy-aromatic plant that is added to dishes in minimum quantities, but full-fledged onion-based dishes can be tasty and healthy. Abusing onions is not worth it only to people with acute illnesses digestive system and kidneys.

9. Rice

The benefits of rice mainly depend on the way it is processed. polished rice white color- contains very little useful substances. The "average" option is steamed rice, which has a light brown tint, it retains the bulk of useful substances. The most useful is unpolished or brown (brown) rice. It is cleaned only from the top husk, leaving all the bran and nutrients. Unpolished rice contains on average 3-3.5 times more protein than white rice, and 12 times more fiber (1.6 g to 0.37 g), thanks to which it perfectly cleanses the body.

10. Eggs

The egg contains many nutrients and consists of a complete set of easily digestible proteins. It is a source of beneficial folic acid, biotin and choline. Selenium, which is part of this product, has powerful antioxidant properties. When eating just one egg a day, you get up to 15% of the daily protein requirement, and the amino acids contained in the egg are actively working to build new tissues of the human body.

11. Dark chocolate

As we already wrote, a healthy diet does not mean a limited diet without the ability to afford sweets.

Dark chocolate differs from all other types of chocolate in the absence of milk among the components and the high content of cocoa beans - at least 70%. Dark chocolate contains a sufficient amount essential oils that prevent cholesterol deposits on the walls of blood vessels, which prevent the appearance of atherosclerosis. Bitter chocolate helps to increase the tone of the body. The alkaloids caffeine and theobromine have a stimulating effect, so if not Have a good mood, eat dark chocolate and you will definitely have it.

12. Peas and beans

Cultures of the legume family are unique: healthy, tasty, nutritious, rich in fiber, vitamins (A and B groups), flavonoids, iron, calcium, carbohydrates, folic acid. They are high in protein, fat and starch. In terms of protein content, legumes are close to meat, so they can be replaced for vegetarians. The protein of legumes in its chemical composition is close to the animal, but much easier to digest by the human body.

13. Offal

Offal is the liver, kidneys, heart, etc. - everything that is in the carcass except muscle tissue (meat). It doesn't sound very appetizing, but it's really cheap. The most expensive and easy-to-cook offal is the liver. Separately, one can distinguish chicken offal- hearts, ventricles and liver. You can find millions of recipes on the Internet on how to cook them.

14. Seaweed (kelp)

Enough cheap product which few people pay attention to. But in vain. The content of a large number of important minerals, vitamins and trace elements makes kelp an almost invaluable product, especially for regions remote from the sea, where there is a shortage of them. One of the most valuable components is iodine, but it also contains sulfur, zinc, bromine, magnesium salts, and iron.

15. Low fat cottage cheese (up to 5%)

Whole branches are devoted to cottage cheese and recipes from it on bodybuilder forums. The ideal product is low fat, high protein.

Cottage cheese surpasses all dairy products in terms of protein content and the degree of its absorption. Proteins in the composition of cottage cheese are easily broken down into amino acids: tryptophan, methionine, choline and others necessary for the human body. Cottage cheese is recommended for children, the elderly and patients recovering from illness, precisely because of its easy absorption.

16. Whole grains (barley, oats, buckwheat)

Groats are crushed or whole grains of mainly cereal crops. Whole grain cereals (barley, oats, buckwheat, millet) are of particular value. The benefits of each type of cereal can be written in a separate article. But what is important to keep in mind is that it is whole grains that should be an everyday source of carbohydrates, and not at all. White bread and cakes.

Usually on the shelves of supermarkets at eye level there are bright colorful packages, when you look at the prices of which you lose the desire to buy them. We advise you to look at the lower shelves - it is there that the necessary nondescript kilogram packages will lie.

17. Herring

Not a single article about healthy eating is complete without mentioning salmon fish: salmon, trout, as a source of Omega-3 polyunsaturated fatty acids. Red fish is healthy and tasty, but you can't put it in a crisis basket.

And by the way, simple slightly salted herring is in no way inferior to expensive varieties of fish in terms of fatty acid content. Here you can also mention fish trifles like capelin and sprat. The main thing about these fish is that they can be eaten with bones. And this means: to use calcium and phosphorus in the optimal combination, so necessary to maintain good condition of bones and teeth.

18. Cabbage

By the amount of vitamin C, it overtakes oranges, and there is more calcium in it than in milk. Cabbage stimulates the production of red blood cells, promotes tissue rejuvenation, activates metabolism, regulates fat metabolism, lowers blood cholesterol, improves immunity and strengthens the heart muscle. Cabbage retains its useful vitamins that our body needs even when pickled. The nutritional value and benefit sauerkraut due to the high content of lactic acid, mineral salts and vitamins.

19. Radish

For some reason, the undeservedly forgotten radish can rarely be found on the shelves of expensive supermarkets, but it is in abundance in collective farm markets.

The radish contains such minerals, necessary for the person, as potassium, phosphorus, sodium, iron. Therefore, radish is useful for reduced immunity, as well as high blood pressure.

Radish is rich in B vitamins and nicotinic acid (vitamin PP), so its use is useful for diseases of the nervous system. In addition, it normalizes protein metabolism.

20. Rye bread

Average calorie level rye bread prepared according to classic recipe, is 174 Kcal, which are contained in 100 grams of the product. The benefits of rye bread become obvious just by looking at the vitamin and mineral composition of the product. Rye bread contains the vast majority of useful compounds from the so-called vitamin alphabet.

The composition of rye bread contains vitamins A, B, E, H, as well as PP. In addition, the benefits of rye bread lies in the content in the product of such natural compounds as choline, zinc, iodine, manganese, fluorine, molybdenum, iron, potassium, sulfur, magnesium, calcium and others. Interestingly, the biological usefulness chemical composition rye bread is much higher than that of the wheat version of the bakery product.

Low-calorie does not mean tasteless and nutrient-poor. Fill your fridge with healthy and low-calorie food that promotes health and weight loss!

Although zero-calorie donuts have not yet been invented, this does not mean that the search for healthy and nutritious foods for a low-calorie diet is doomed to failure. Don't fill your stomach with junk food. Think of all the extra exercise you need to do to burn off the calories of a whole pizza or a tall glass of chocolate ice cream.

Choosing the right low-calorie foods will help you tip the scales towards burning fat rather than storing it. To make it easier for you to get started, we have ranked 40 best products from different departments of the supermarket.

There is a myth that some foods have a "negative" calorie content, that is, they take more energy to digest than they contain. This is not true, but the supermarket and farmers' markets are full of wholesome, low-calorie foods that have little effect on energy value diet. In fact, 35 of the 40 foods listed here have 100 or fewer calories per serving!

If you carefully calculate the calorie content of the menu in order to get rid of centimeters at the waist, it is very important to fill the diet with food that does not leave a feeling of hunger. After all, you don't want to starve all day long.

Good news for muscles and taste buds. Not all low calorie foods are raw vegetables for salads. The meat, dairy and other departments of the supermarket are a generous haven for excellent food, which, despite low calorie, to the top is charged with usefulness like and bright taste.

If you're craving something to chew on but are afraid of taking on too many calories, these supplies will help you get the most out of your diet without the risk of going over your limit.

Vegetables

1. Watercress

4 calories in 1 cup

Your menu needs this low-calorie vegetable. A study by the Centers for Disease Control and Prevention found that among all supermarket products, watercress stands out for its very high nutrient content. Simply put, tiny green leaves give you a giant dose of nutrients. And, like other cruciferous vegetables, watercress is potent.

Like other cruciferous vegetables, watercress is a powerful antioxidant.

Heat olive oil in a large saucepan over medium heat. Slice 3 pears and 1 white potatoes, send them to the pan. Add 1 tablespoon of grated ginger. Hold on fire for 2 minutes. Pour in 4 cups of vegetable broth, ½ teaspoon salt and ¼ teaspoon black pepper. Bring to a boil, turn down the heat and simmer covered for 20 minutes.

Add 2 bunches of watercress, 2 tablespoons red vinegar, and 2 tablespoons fresh tarragon. Hold on fire for 5 minutes, squeeze the juice of half a lemon and make soup puree from all this. Then pour 1 cup of unsweetened almond milk into the pan and cook for a couple more minutes.

2. Arugula

5 calories per cup

A bunch of spicy greens makes a great topping for a very low-calorie salad or sandwich. Arugula makes up for the calorie deficit with a high dose of vitamin K. In addition, like other leafy vegetables, arugula is a powerful antioxidant. Look for it next to green vegetables like baby spinach.

To make a sandwich hastily, toast a couple of thin slices of bread in the toaster. Spread one with Dijon mustard, top with thin strips of ham, apple wedges and a bunch of arugula. Press it all down with the second slice.

3. Celery

6 calories per stem

Celery may not have earned the superfood status that made kale the favorite food of skinny jeans fans, but it makes for a cool crunchy note in a low-calorie diet. Celery is an incredibly bulky food, which means you can fill your stomach without a calorie surplus.

Celery is an incredibly bulky food, which means you can fill your stomach without a calorie surplus.

Along with a small amount of calories, you get a hefty dose of vitamin K, an essential nutrient that reduces the risk of death from cardiovascular disease.

cook hearty soup with chicken and noodles. Heat oil in a large saucepan over medium heat. Chop the carrots, onion and celery, send them to the pan. Cook until the onion becomes soft. Pour in 4 glasses chicken broth, ½ teaspoon salt, ¼ teaspoon black pepper, and ¼ teaspoon chili flakes. Simmer until vegetables are tender, then add shredded boiled chicken, boiled soba noodles and fresh thyme.

4. Pak choi (Chinese cabbage)

9 calories in 5 leaves

While kale and spinach get all the glory, this Asian vegetable is worth including in a calorie-limited diet. A member of the cruciferous family is rich in nutrients, especially antioxidants. He has more soft taste compared to many dark vegetables and will appeal to those who are picky eaters.

Separate bak choi leaves from the stem and finely chop. Cut the stem into thin strips too. Heat oil in a saucepan over medium heat. Add the pak choi stalk, 2 chopped shallots and 2 minced garlic cloves. Simmer for 3 minutes or until stems are tender.

Sprinkle bak choi leaves and 2 teaspoons grated lemon zest. Keep on fire until the leaves become slightly wilted. Remove from heat, drizzle with 1 tablespoon fresh lemon juice and season with salt to taste.

5. Radish

17 calories per cup

radish attached dishes easy sharp taste and improves their texture. Radish is stingy on calories, but there is plenty of vitamin C in it. Our body needs adequate amounts of vitamin C to support tissue growth and repair, including muscle mass. And don't forget the tops of the green leaves, which are edible and pack a ton of goodness with minimal calories.

Radish is stingy on calories, but there is plenty of vitamin C in it

Drizzle a pound of halved radishes with oil, salt, and pepper. Place the radishes on a baking sheet and bake in the oven at 200 degrees Celsius for at least 35 minutes, or until soft and shriveled. Stir after 15 minutes. In a small bowl, whisk ½ cup plain low-fat yogurt with 1 teaspoon curry powder and 1 tablespoon fresh lemon juice. Serve baked radishes with yogurt sauce.

6. Zucchini

31 calories in one medium zucchini

If you need to "squeeze" a certain amount of calories out of the diet, point the supermarket cart to this vegetable. By doing this, you load it with a host of nutrients, such as hunger-satisfying fiber, potassium, vitamin K and manganese.

Using a vegetable cutter or a sharp knife, cut the zucchini lengthwise into noodle-like strips and fry them for a couple of minutes in olive oil. Top the zucchini noodles with tomato sauce for a low-calorie dinner pasta.

7. Cucumber

22 calories in half a cucumber

Cucumbers are 95% water, making them one of the least calorie foods in the supermarket. The high water content will help you stay hydrated and full, which will reduce the risk of being tempted by brownies. For a little more fiber, leave vegetable cutters on the sideboard because vegetable fibers are found mainly in the skin.

To make salsa, mix chopped cucumber with bell pepper, diced avocado, chopped jalapeno pepper, chopped cilantro, fresh lemon juice and a couple of pinches of salt. Serve with fish dishes.

Fruit

8. Plums

30 calories per plum

The characteristic sweetish taste of plums - great way Satisfy cravings for sweets without harming the figure. Moreover, even dried plums from the supermarket are full of antioxidants.

Take 4 pitted dried plums, ½ cup port wine, 1 tablespoon honey, 1 tablespoon balsamic vinegar, 2 teaspoons fresh ginger, 1 teaspoon fresh thyme, 1 teaspoon grated orange zest, 3 whole garlic cloves and ¼ teaspoon salt .

Put it all in a saucepan and cook over low or medium heat without a lid, stirring occasionally until the plums are soft. Serve with grilled chicken breasts.

9. Grapefruit

37 calories in half a grapefruit

If you're looking for a fruit that keeps sugar calories in check, it's time for the grapefruit. Like other citrus fruits, grapefruit is very rich in vitamin C. Daily consumption of grapefruit reduces waist circumference, arterial pressure and cholesterol levels, which makes the low-calorie fruit also good for the heart.

For a 6-pack-friendly garnish, cut a grapefruit into wedges and place in a bowl, reserving all of the juice. Mix with avocado and finely chopped fennel or dill. Pour in the reserved juice, 1 tablespoon of olive oil, and season with a couple of pinches of salt and pepper. Serve salad dressing garnished with fresh mint.

49 calories per glass

Available in supermarkets all year round, strawberries are not only low in calories and rich in fat-burning fiber, but also contain a lot of vitamin C. Scientists believe that a high intake of vitamin C improves breathing during exercise. This will definitely come in handy for those who suffer from severe shortness of breath during training.

More importantly, a 2014 study in the Journal of Nutritional Biochemistry found that eating plenty of red fruits and the antioxidants they contain kept coronary disease at bay by improving cholesterol levels.

To make an ultra-nutritious Spanish soup known as gazpacho, combine 1/3 cup water, 1 cup strawberries, 3 medium tomatoes, 1 red bell pepper, ½ cucumber, 2 shallots, 1/3 cup fresh mint or basil, in a blender. 2 tablespoons olive oil, 2 tablespoons red wine vinegar, ½ teaspoon salt and ¼ teaspoon black pepper. Refrigerate for 2 hours and then serve.

11. Nutmeg

61 calories per cup

The sweet, juicy pulp of nutmeg is low in calories but high in vitamin C and heart-healthy potassium. It's great on its own as a snack, but you can also add it to smoothies, yogurt, salsa, and salads. If you've never bought a nutmeg before, go for one that's heavier and has a waxy skin. Avoid melons with soft areas.

The sweet, juicy pulp of nutmeg is low in calories but high in vitamin C and heart-healthy potassium.

For a refreshing salad, toss baby spinach with diced nutmeg, cherry tomato halves, cucumber wedges, crumbled feta cheese and toasted almonds.

12. Blueberries

62 calories per glass

Blueberries are low in calories but high in fiber - an impressive 8 grams per cup. This will help you feel full without the risk of overeating.

By slowing down the digestion of food, fiber helps you feel full, and this is the main reason why plant fibers are so important in the fight against fat depots. Another benefit of blueberries is their impressive nutritional resume, including antioxidants and vitamin K.

Place 2 cups blueberries, 1/3 cup water, 2 tablespoons maple syrup, 1 teaspoon cinnamon, and ½ teaspoon almond extract in a medium saucepan. Bring to a boil, reduce heat and simmer over medium to low heat, stirring occasionally, for 20 minutes.

Dissolve 2 teaspoons cornstarch in 1 tablespoon of water, pour into the blueberry mixture and cook for 1 minute. Drizzle sauce over oatmeal, pancakes, waffles, cottage cheese, or yogurt.

cereals

76 calories per ½ cup cooked cereal

Bulgur is made from steamed, dried and crushed grains of wheat. It cooks quickly and is high in fiber. Bulgur prevents blood sugar spikes. They can lead to the depletion of energy reserves and uncontrolled bouts of hunger, during which there is a high risk of being tempted by food waste.

To make porridge for breakfast, add 2 cups water, 2 cups low-fat milk, 1 cup bulgur, 1 teaspoon cinnamon, and ¼ teaspoon salt to a saucepan. Bring to a boil and cook for 10-15 minutes over medium heat, stirring frequently. You want the bulgur to become soft with a consistency like oatmeal.

113 calories per cup of cooked noodles

Soba noodles have about 50% fewer starch calories than durum wheat spaghetti. Made with gluten-free buckwheat flour, Japanese-style noodles are better for a six-pack chase. Just be sure to buy noodles made from 100% buckwheat, as some wheat flour can sneak in and increase the calorie content of the product.

Cook soba noodles as directed on the package (unlike regular pasta, rinse soba thoroughly after cooking), and serve with salmon, boiled peas, carrots, and shallots. Season with dressings with soy sauce, sesame oil, rice vinegar and hot sauces.

15. Teff

128 calories per half cup of teff

Compared to other grains like brown rice and quinoa, this Ethiopian cereal is lower in calories. Tiny grains are mostly made up of germ and bran, the most nutritious parts of any grain. This makes miniature teff a nutritional giant with a ton of different nutrients, including fiber, magnesium, calcium, and phosphorus.

Teff has a malty-nutty flavor, and because it releases starch when boiled, it can be used to make low-calorie puddings, variations on palenta, or breakfast porridge that resembles Hercules in texture.

Tiny grains are mostly germ and bran, the most nutritious parts of any grain.

For a figure-healthy pudding, bring 2 cups of water and 1/2 cup of teff to a boil. Turn down the heat and simmer, stirring, until the grits have absorbed all the water, about 15 minutes.

Let the teff cool slightly and then in a blender or food processor puree with 1 whole banana, 1/3 cup coconut milk, 3 tablespoons molasses or maple syrup, 3 tablespoons coconut powder, 2 teaspoons vanilla extract, ½ teaspoon ginger powder, ¼ teaspoon crushed cloves or cinnamon, and a pinch of salt. Refrigerate for 2 hours before serving.

16. Wheat bran

31 calories in ¼ cup

Count wheat bran in a simple way add low-calorie foods to your diet. Crowned with an impressive list of nutrients, including magnesium and 6 grams of fiber in a quarter cup. It will help you stay full and lean.

To make delicious wheat bran muffins, combine ½ cup wheat bran, ½ cup oatmeal, 1 teaspoon cinnamon, 1 teaspoon baking powder and ¼ teaspoon of baking soda. Combine 1 beaten egg with 1 cup low fat milk. Add wet ingredients to dry ingredients and spread ¼ cup batter for each cupcake onto a baking sheet.

31 calories per cup

Fatty movie theater popcorn is a calorie bomb, but low-calorie puffed corn home cooking- Great choice for your waist. Since popcorn is so large, you can easily fill your stomach and have fewer calories than most snacks.

To prepare an appetizer Asian style, mix together 1 teaspoon curry powder, 1 teaspoon dried basil, ¼ teaspoon salt, 1/8 teaspoon cayenne pepper, and the grated zest of 1 lime. Sprinkle the seasoning mixture over the popcorn flakes.

18. Rice fritters

35 calories per pancake

If you're craving something crunchy, rice fritters can fill your cravings without the extra calories. Made with puffed brown rice, fritters are also a source of whole grains and carbohydrate energy. Avoid heavily flavored options to stay away from sugars and untrustworthy ingredients.

For a quick bite to eat, spread ricotta cheese on a rice cake and sprinkle with blueberries!

0 calories

Transparent gelatin noodles are made from the crushed roots of the Asian konjac plant. It consists mainly of water-soluble indigestible fibers called glucomannan. There are practically no calories in shirataki.

The noodles have a rather vague taste, but they perfectly absorb the flavors of sauces and seasonings. You can find shirataki in Asian markets or local grocery stores.

Shirataki noodles are made up primarily of water-soluble, non-digestible fibers called glucomannan.

For a quick garnish, make shirataki according to package directions, then drizzle with pesto and garnish with cherry tomato halves.

20. Sandwich Buns

100 calories per one (2 halves)

Flat, thin circles can save you a lot of starchy calories when making sandwiches for lunch and toast for breakfast. Case in point: two slices of regular bread can have twice as many calories. As with any bread, look for buns made from 100% whole grains to nibble on a serving of hunger-satisfying fiber as well.

To cook pizza for one in a couple of minutes, spread a bun tomato sauce top with Canadian bacon and low-fat mozzarella pieces. Place in microwave until cheese is melted.

Meat

21. Smoked turkey fillet

85 calories per 100 g

When you need to quickly make a sandwich for lunch, choose this meat for low calorie snack. Indeed, turkey fillet is one of the leanest meats in the deli section. To avoid added sugars, don't buy honey-smoked fillets.

For a quick, six-pack-friendly snack, cut vegetables like carrots, zucchini, and cucumber into matchstick-thick strips. Brush a stripped turkey with Dijon mustard, sprinkle with chopped vegetables and roll up.

82 calories per 100 g

Tender white cod meat won't fill your boat with calories, but it will provide a solid dose of selenium. Acting as an antioxidant, selenium helps reduce oxidative stress and muscle damage after strenuous exercise. If possible, choose cod from Alaskan waters, as this is one of the more environmentally friendly options.

Blend in a blender or food processor 2 cups arugula, a bunch of parsley, 1/3 cup almonds, 1 minced garlic clove, juice of 1/2 lemon, ¼ teaspoon each salt and black pepper, and ¼ cup olive oil. Pour the sauce over the pan-fried cod.

23. Mussels

86 calories per 100 g

There are many reasons to throw nets in search of mussels! With 10 grams of premium protein per serving, they offer an excellent protein-to-calorie ratio. This is on top of the fact that mussels are considered one of the cleanest types of seafood and give you an impressive dose of ultra-healthy fats.

The European Journal of Sports Science has suggested that consuming omega-3 fats can improve exercise performance by improving blood flow and maximizing oxygen uptake by working muscles.

With 10 grams of premium protein per serving, they offer an excellent protein-to-calorie ratio.

Heat vegetable oil in a large frying pan. Lightly fry the chopped onion and 3 minced garlic cloves for 3 minutes. Add ½ cup white wine and simmer until most of the liquid has evaporated, also about 3 minutes.

Place the halved cherry tomatoes, ½ cup water, and ¼ teaspoon each ground red pepper, salt, and black pepper into the skillet. Saute until the tomatoes start to break down, about 4 minutes.

Now you can pour about a kilogram of mussels into the pan, close the lid and sweat for about 8 minutes until they open. Throw away the ones that are closed.

24. Turkey leg

107 calories per 100 g

It's time to pamper yourself. The flavorful, low-calorie poultry portion contains an impressive 19 grams of protein in just 100 grams and supports muscle growth at full speed. But go easy with oily skin because the above calorie numbers are for meat only. By stewing the chicken legs in water, you will turn a significant part of the connective tissue into gelatin, which will make the meat more tasty, juicy and tender.

Heat the oil in a skillet large enough for the turkey legs over medium heat. Season the turkey with salt and pepper. Place the chicken legs in the skillet and cook on both sides until browned, about 6 minutes. Remove the chicken legs from the pan and turn the heat down to medium, adding more oil if necessary. Sprinkle in 1 minced leek, 2 minced garlic cloves, and 1 tablespoon grated ginger. Saute, stirring constantly, for 5 minutes or until the leek is soft and golden.

Pour one and a half cups of chicken broth into the pan and scrape off any stuck-on pieces from the bottom. Send 1 cup to the pan orange juice, 2 sprigs of fresh thyme, 1 teaspoon spice mix, ¾ teaspoon paprika and ¼ teaspoon salt. Return the turkey legs to the skillet, bring to a boil, and lower the heat to a medium simmer. Cook covered for 1.5 to 2 hours, or until the meat is very tender, turning the legs every 30 minutes.

108 calories per 100 g

It may not be the most inspiring meat on the supermarket shelves, but if you need massive amounts of low-calorie muscle-building protein, skinless and boneless chicken breast is hard to find an alternative.

A large amount of protein will help to cope with the stomach in two ways: by feeling full and increasing the thermic effect of food, that is, the number of calories that you have to burn just to digest food.

If you need huge amounts of low-calorie muscle-building protein, skinless and boneless chicken breast is hard to find an alternative to.

To chicken breast turned out juicy, try to sew it. Place the fillet in a large saucepan and add water to cover the breast by at least 3-4 cm. Bring the water almost to a boil so that single bubbles appear on the surface.

Don't boil! Turn the heat down to low to medium, cover partially and simmer for 15 minutes, or until the meat is cooked through. Adjust the heat as needed during the boil, keeping it at a gentle simmer, and skim off any foam that appears.

26. Pork tenderloin

108 calories per 100 g

Pork tenderloin is a good meat with a high nutritional value that will not make a significant dent in your daily calorie intake. It also contains commendable amounts of a B-vitamin that your body uses to convert the food you eat into energy to get through tough workouts. And don't forget about the protein load: 21 grams in a modest 100 g serving.

Heat 1 tablespoon oil in a large saucepan. Fry 1 diced onion, 0.5 kg chopped pork tenderloin and 2 cloves of minced garlic for 5 minutes. Pour 1 cup of red wine into the saucepan and simmer for 5 minutes. Add a jar of pureed tomatoes, 1 cup water, 1 cup brown rice, 1 diced green pepper, 2 teaspoons Dijon mustard, 1 teaspoon dried oregano, and ¼ teaspoon each salt, cayenne, and black pepper. Simmer over low heat until rice is tender, about 30 minutes.

117 calories per 100 g

If you're on the hunt for an inexpensive cut of beef that won't break the calorie bank, it's worth targeting the back of beef. Carved from the area near the hind legs of cattle, this is a type of red meat with a fantastic 6 to 1 protein to fat ratio that will help you build muscle more efficiently. Marinating meat before cooking will make it tender and less likely to dry out during cooking.

In a bowl or shallow baking dish, whisk together ¼ cup olive oil, ¼ cup soy sauce, juice of one lime, and ½ teaspoon cumin powder. Add 700 g beef apple, cover and marinate in the refrigerator for at least 2 hours.

Heat 1 tablespoon oil in a grill pan or regular skillet over medium heat. Remove the steak from the marinade, pat dry and season with salt and pepper. Cook for about 8-10 minutes for a medium rare, turning the steak once during the process. Let the steak rest for 10 minutes, then slice thinly along the grain. Try serving meat in tacos.

BEAN

28. Silken Tofu

36 calories per 100 g

Stores sell a variety of tofu varieties of various textures. Silken tofu is available as "soft", "hard", or "extra hard". This type of tofu has little or no water removed, resulting in a creamier texture and fewer calories than traditional-style, firm pressed tofu.

While not a candidate for stir-fry, silken tofu is great for dishes like puddings, smoothies, dips, and salad dressings. It keeps calories in check and serves as a source of high quality vegetable protein.

For a low-calorie post-workout shake, try mixing 1 cup coconut water, 85 g of silken tofu, 1 scoop of protein powder, 2 tablespoons of ground flax seeds, 1 cup of frozen mango cubes and 1 teaspoon of fresh ginger.

29. Refried Beans

91 calories per ½ cup

Made from grated pinto beans, this Mexican staple provides a huge serving of hunger-satisfying dietary fiber along with a range of essential nutrients, including magnesium, phosphorus and energy-boosting iron.

Be sure to read the ingredient list on the jar to make sure no fat is added to the product.

Mix roasted beans ground pepper chili, ground cumin and fresh lime juice. Spread on bread and place a boiled or fried egg on top.

30. Canned beans

108 calories per ½ cup

Beans - fast way add low-calorie vegetable protein and fiber to your diet. The protein and dietary fiber in inexpensive beans will slow down the digestion of complex carbohydrates found in legumes, which will provide a continuous supply of energy and a long feeling of satiety. Some companies already offer canned beans without brine.

To kill a worm at lunch, mix washed and dried canned beans with finely chopped bell pepper, tomato, cucumber, and parsley. Drizzle with lemon dressing.

31. Lentils

115 calories per ½ cup

Few foods can match the nutritional value of lentils. Not only is it stingy on calories, it provides you with a good serving of muscle-building protein, appetite-suppressing fiber, and a solid list of foods. And she saves a penny too!

Not only is it stingy on calories, it also provides you with a good serving of muscle-building protein, appetite-suppressing fiber, and a solid list of vitamins and minerals.

For a decent veggie burger, place a 1/4 cup of dried green lentils in a medium saucepan and cover with 4 cups of water. Bring to a boil, reduce heat and simmer until lentils are tender, about 25 minutes. Drain the water and set the lentils aside to cool. Place the lentils in a food processor and process until most of the lentils are chopped but not creamy.

Add half a cup of oatmeal fast food, 100 g soft goat cheese 1/3 cup crushed walnuts, 1/3 cup chopped sun-dried tomatoes in oil, 2 tablespoons balsamic vinegar, 1 tablespoon Dijon mustard, 1 teaspoon cumin powder, 1 chopped garlic clove, salt and black pepper to taste; turn on the combine and mix into a homogeneous mass.

Blind 6 cakes of the same size and fry them in a greased pan.

Dairy

25 calories in 3 tablespoons

If you're looking for a clean, low-calorie protein, use egg whites. Egg whites are especially rich in essential amino acids, making them superstars in muscle building. Try using egg whites in smoothies as a protein booster.

Send half a cup of liquid to a hot pan. egg whites, 1 chopped zucchini and 1 cup of chopped "cream" tomatoes. Whisk constantly until the egg whites curdle. Season low-calorie scrambled eggs with hot sauce.

33. Mozzarella, partially skimmed

250 calories per 100 g

If you eat too much calorie-laden full-fat cheese, your six-pack will be covered in fat. But you can include cheese in your diet and enjoy it if you keep a piece of low-fat mozzarella in the refrigerator. Compared to regular cheddar cheese, partially defatted mozzarella has approximately 61% fewer calories. Try it with sandwiches, pizza, tacos and scrambled eggs.

You can include cheese in your diet and enjoy it if you keep a piece of low-fat mozzarella in the refrigerator.

Make a caprese pasta salad by tossing durum wheat pasta with chunks canned tuna albacore, cubes of partially fat-free mozzarella, cherry tomato slices and chopped fresh basil. Whisk together the olive oil, balsamic vinegar, salt and black pepper. Mix sauce with pasta.

83 calories per glass

Milk allows you to get first-class protein without fat calories. There is also a trio of bone builders in a glass of milk: calcium and phosphorus. If you don't mind shelling out, buy organic skimmed milk from cows that haven't been drugged with antibiotics.

Make oatmeal by mixing together half a cup of oatmeal, a quarter cup of plain or vanilla protein powder, one and a half teaspoons of chia seeds, and a quarter teaspoon of cinnamon. Pour in 2/3 cup skimmed milk and top with chopped strawberries and chopped nuts. Cover with a lid and let it brew overnight in the refrigerator.

35. Plain low fat yogurt

137 calories per glass

Low-fat yogurt is a luxurious way to include quality protein and beneficial bacteria called probiotics in your daily diet without the extra calories found in fatty or sweetened varieties. In addition to powerful immune and digestive support, probiotics can even become allies in the fight against excess weight!

Low fat yogurt is a luxurious way to incorporate quality protein and beneficial bacteria called probiotics into your daily diet.

Place 1/2 cup plain yogurt, 1/2 avocado, 1 tablespoon lime juice, 1/4 teaspoon chili powder, and a pinch of salt in a blender. Mix until a homogeneous mass is obtained. Use as a sauce for tacos, steak or fish.

Nuts and dried fruits

36. Almond milk, unsweetened

30 calories per glass

The milk-free nut alternative is made by grinding the skinned almonds in water and filtering the mixture. They are very low in fat compared to whole nuts, so they are a low-calorie option for making cereal, post-workout shakes, or weekend pancakes. Look for the word "unsweetened" on the box. This is a guarantee that no sugar has been added to artificial milk.

Recharge after your workout by mixing 1 cup almond milk with 1/2 cup low-fat yogurt, a couple tablespoons of powdered peanut butter, ¼ teaspoon cinnamon, and 1 cup frozen strawberries.

37. Powdered peanut butter

45 calories per tablespoon

Some companies make powdered peanut butter by pressing the peanuts to remove most of the fat. By mixing the powder with water, you get creamy paste, which does not have half the calories of regular peanut butter. But just like the traditional spread, you still get the nutritional bonuses of protein and dietary fiber. You can even add the powder directly to dishes like oatmeal and protein shakes!

Dilute peanut butter powder with a pinch of cinnamon according to package directions and apply between celery stalks. You will have a snack that will make you feel like a child again.

condiments

3 calories per tablespoon

If you want to add fireworks of flavor to the sauce with almost no calories, be sure to put vinegars in the pantry, for example, from red wine. Some research shows that acetic acid can slow down the digestion of food, which helps control blood glucose and increases the feeling of satiety.

For delicious dressing for salads, mix together equal parts olive oil and red wine vinegar, chopped shallots, chopped garlic, Dijon mustard, fresh thyme, salt, and black pepper.

39. Thyme

3 calories per tablespoon

Fresh herbs like thyme, basil, and dill are a great way to liven up dishes and add vibrant flavors with minimal calorie gains. Natural flavor enhancers contain an arsenal of antioxidants that will turn a low-calorie diet into effective remedy against diseases.

Fresh herbs like thyme, basil and dill are a great way to liven up dishes and add vibrant flavors with minimal calorie gain.

Combine 1 tablespoon fresh thyme, grated zest of 1 lemon, 1 teaspoon garlic powder, ½ teaspoon smoked paprika, ½ teaspoon salt, and ½ teaspoon black pepper. Rub this mixture on chicken, steak or pork.

40. Cinnamon

6 calories in 1 teaspoon

When it comes to oatmeal, smoothies, or pancakes, cinnamon will help you enhance the flavor without the calories. A number of studies, including a recent report in Diet Science, have linked cinnamon to an improved glycemic profile, which not only reduces the risk of diabetes, but also helps you achieve satiety, increase energy levels, and reduce the risk of storing fat around your waistline.

For a pudding that won't cause intestinal disturbance, heat half a cup of unsweetened almond milk in a small saucepan over medium-high heat until almost boiling. Remove the pan from the heat, add 85 g of crushed dark chocolate and 2 tablespoons of unsweetened cocoa powder and let sit for 5 minutes.

Stir until the chocolate has melted. Stir in 2 teaspoons grated orange zest, 1 teaspoon vanilla extract, ½ teaspoon cinnamon, and 1/4 teaspoon ground chile. Place the chocolate mixture, 1 packet of silken tofu, and 2 tablespoons of natural maple syrup in a blender or food processor and blend until smooth.

Refrigerate the pudding for at least a couple of hours before serving.