Легкий ужин для похудения: рецепты на все случаи жизни

Дек 12,2015 / Опубликовал admin / 2 724 Комментария

Во время соблюдения строгой диеты для потери веса не стоит пренебрегать ужином. Он должен быть обязательно!

Однако у него должны быть свои нехитрые правила:

  • он должен быть легким;
  • проходить как минимум за два часа до сна;
  • быть полезным и состоять из натуральных продуктов;
  • быть вкусным.
Для ужина в равной степени хорошо подходят разные блюда – нежирные сорта рыбы или мяса, приготовленные на пару, овощные салаты, супы, коктейли.

Предлагаем рассмотреть несколько рецептов, которые могут стать любимыми для ужина.

Легкий суп из шпината на ужин

О достоинствах шпината можно говорить много: его употребление и на фигуру хорошо сказывается, и на здоровье в целом, так как помогает пополнить запас витаминов и полезных микроэлементов.

Шпинат помогает поддерживать силы тем, кто ведет тяжелую физическую работу, а суп из шпината – это еще и блюдо, просто незаменимое в зимний период – это кушанье помогает укрепить иммунитет и быстро справиться с любой болезнью.

Чтобы фигура была хорошей, а здоровье крепким, можно готовить супы, в состав которых входят:

  • листья шпината – 300 грамм;
  • картофель – 100 грамм;
  • лук репчатый – 100 грамм;
  • молоко нежирное – 100 мл.;
  • чеснок – 1 зубчик;
  • сливки – 50 мл.;
  • растительное масло – 2 ст. ложки;
  • соль, перец — по вкусу.

ужин1

Имеющиеся листья шпината нужно как следует промыть, мелко накрошить. Овощи – лук и картофель, очищаем от кожуры, нарезаем.

Лук желательно накрошить помельче. Заливаем овощи водой (нам понадобится приблизительно 1,5 литра воды) и даем повариться на медленном огне до тех пор, пока овощи не станут мягкими.

Теперь можно залить в бульон имеющееся молоко, сливки и растительное масло – заливаем медленно и постоянно помешиваем, даем супу повариться еще пять минут и превращаем суп в пюре – можно с помощью блендера или любым другим удобным способом. Посолить и поперчить по вкусу.

Перед подачей в каждую тарелку добавляем немного измельченного чеснока. При подаче можно также украсить суп зеленью или вложить в каждую порцию по половине сваренного вкрутую яйца.

Рецепт супа из тыквы

Другой очень вкусный, полезный, сытный, но низкокалорийный вариант супа, который подойдет для ужина, – это тыквенно-томатный суп. В его состав входят следующие ингредиенты:

  • тыква – 500 грамм;
  • болгарский перец – 100 грамм;
  • томаты – 400 грамм;
  • лук репчатый – 100 грамм;
  • чеснок – 2 зубчика;
  • растительное масло – 2 ст. ложки;
  • овощной бульон – 1,5 литра.
Если свежие томаты не по сезону, то можно взять томатную пасту или заправку для борща, домашнюю томатную заготовку.

Перед варкой супа все имеющиеся овощи нужно очистить, нарезать: с тыквы снять кожуру, нарезать кубиками, болгарский перец очистить от семян, измельчить.

На сковороде пожарить в масле до прозрачности лук и чеснок, тем временем разогреть имеющийся овощной бульон (можно использовать воду или куриный бульон), сложить в него томаты, болгарский перец, тыквы, пассированные лук и чеснок и варить до тех пор, пока тыква не станет мягкой.

ужин2

Солить и перчить по вкусу, по желанию можно использовать и любые другие приправы по вкусу.

Превратить суп в пюре с помощью блендера.

Подавать можно с небольшим количеством сливок или нежирной сметаны.

Салат из сельдерея на ужин

Среди худеющих сельдерей заслуженно пользуется славой настоящего жиросжигателя. Из него готовят напитки, овощные коктейли, супы, но самым любимым блюдом остается салат. Это легкое, свежее блюдо, общая калорийность которого так низка, что можно смело съесть весьма объемную порцию такого салата, совершенно не переживая об объемах своей талии.

Сельдерей мягко очищает кишечник, что способствует выведению шлаков и токсинов из организма.

Для ужина хорошо подойдет салат из стебля сельдерея с яйцом. Возьмем следующие продукты:

  • морковь – 150 грамм;
  • огурец – 150 грамм;
  • яйцо куриное – 1 штука;
  • стебель сельдерея – 150 грамм;
  • йогурт нежирный – 50 грамм.

ужин3_3

Яйцо нужно отварить вкрутую, охладить, очистить и мелко накрошить. Смешать с очищенными и измельченными овощами – огурец и морковь можно нарезать соломкой или даже натереть на терке, стебель сельдерея нарезать мелкими кубиками.

Для заправки салата лучше всего использовать нежирный йогурт без наполнителя, тогда вкус получается нежнее, но при желании можно взять пару ложек нежирной сметаны.

Альтернативный вариант заправки – смесь из столовой ложки оливкового масла и лимонного сока.

Коктейль из сельдерея с кефиром на ужин

Придерживаясь строгой диеты, некоторые стараются сделать вечерний прием пищи максимально умеренным. Однако есть хочется и отказываться от вечерней еды никак нельзя. В таких случаях незаменимым может стать рецепт коктейля из сельдерея и кефира. Нужно взять:

  • сельдерей – 500 грамм;
  • кефир – 1 литр;
  • вода или лед.

ужин4

Приготовление предельно простое и не отнимет много времени. Сначала нужно очистить и промыть сельдерей, измельчить его произвольно – например, кольцами или кубиками. Кефир лучше взять небольшой жирности – подойдет однопроцентный кефир.

Возможны и альтернативы – например, молоко низкой жирности или домашний йогурт, сливки, закваска.

В жаркое время года можно использовать в рецепте лед – несколько кубиков по вкусу, тогда коктейль получится освежающим. А в холодное время года можно добавить 0,5 стакана обычной воды, чтобы коктейль был жидким, а не кашеобразным, и его можно было пить, а не есть ложечкой. Впрочем, любители более густых коктейлей могут от воды отказаться.

Все ингредиенты измельчаем и взбиваем с помощью блендера. Все, можно употреблять!

Чтобы придать коктейлю разнообразия, к нему можно добавлять по вкусу любую зелень – например, петрушку или укроп, можно смешивать с небольшим количеством сушеного имбиря, добавить чеснок.

Этот коктейль может стать и хорошим рецептом для разгрузочного дня, при общей очень низкой калорийности он способен отлично справляться с голодом и оказывать положительное влияние на работу ЖКТ.

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