Before we move on to the suggestions for the whole week, it is worth knowing a few substitutes that can make your diet more varied and healthier. Michał Wrzosek, a well-known dietician, suggests not to give up your favorite dishes, but to introduce healthier alternatives:
- potatoes instead of pasta – they have a lower glycemic index and fewer calories;
- millet instead of rice – contains more fiber and minerals such as iron, magnesium and phosphorus;
- natural yogurt instead of cream – it is lower in calories and rich in probiotics;
- semi-skimmed cottage cheese instead of yellow cheese – has less fat and more protein;
- olive oil instead of butter – is a source of healthy unsaturated fats;
- tofu instead of meat – it is an excellent option for people who want to limit their meat consumption, rich in plant protein.
By using these substitutes, you can significantly reduce the caloric value of meals while providing the body with valuable nutrients.
Many people associate diet with untasty dishes. However, if we want to lose a few kilograms, we do not have to eat dry groats for dinner. Michał Wrzosek presented seven recipes for dinner that are tasty and low-calorie.
1. Fried eggs with potatoes and cucumber salad
A classic dish that may positively surprise you with its nutritional value. Eggs are an excellent source of protein, they help build muscles and make you feel full for longer. Potatoes, contrary to popular belief, have fewer calories than groats, rice or pasta, which makes them an ideal choice on a slimming diet. Cucumber soup with natural yogurt enriches the meal with additional vitamins and minerals.
2. Baked chicken with thyme, baked potatoes and carrot and apple salad
Roasted chicken contains high-quality protein and B vitamins, which are crucial for the proper functioning of the nervous system. When you choose chicken breast, you consume less calories and fat than when choosing chicken thigh. Baked potatoes are full of healthy carbohydrates, and carrot and apple salad enrich the meal with fiber and vitamins, supporting digestion and the immune system.
3. Beef goulash with buckwheat and beetroot
Beef contains large amounts of valuable protein and iron, crucial for the production of red blood cells. Buckwheat, rich in fiber and magnesium, has a beneficial effect on the functioning of muscles and the nervous system. Beetroots are a source of antioxidants, vitamin C and folic acid, which strengthen immunity and heart health.
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4. Bowl with teriyaki salmon, quinoa and vegetables
Salmon is rich in omega-3 acids, which are necessary for the proper functioning of the heart and brain. Quinoa is rich in high-quality vegetable protein and all essential amino acids. The addition of vegetables such as avocado, cucumber, onion and pineapple enriches the dish with vitamins, minerals and antioxidants.
5. Lentil soup with vegan sausage
This is a perfect proposition for colder days. There are about 9 grams of vegetable protein in 100 grams of cooked lentils. It also contains fiber, antioxidants and zinc that support immunity. Vegan sausage with a good composition contains the right amount of protein. Regular consumption of soups helps in weight control due to its low calorie content and high fiber content.
6. Gnocchi with turkey, peas, carrots and Grana Padano cheese
Gnocchi, traditional Italian dumplings, are a great carbohydrate base. Turkey meat offers a large dose of protein and B vitamins, and peas and carrots enrich the meal with fiber and vitamins. Grana Padano cheese adds flavor and is a source of calcium, important for bone health.
7. Halloumi with vegetable sauce and basmati rice
Halloumi cheese contains protein (about 18 g per 100 g) and calcium, which supports bone health, but due to its high fat content, it is worth consuming it in moderation. Alternatively, you can choose tofu, rich in plant protein and isoflavones, which support cardiovascular health. Vegetable sauce provides fiber and vitamins, and basmati rice with a low glycemic index helps maintain stable blood sugar levels.
Source: terazgotuje.pl/ youtube.com@Michal_Wrzosek
