Dinner should consist of protein and vegetables. Vegetables twice as many. than a squirrel.

Protein should be light: fish, seafood, cottage cheese, white cheese, such as mozzarella or Adyghe, eggs, beans, lentils, mushrooms.
Of the vegetables for dinner, cauliflower, green salad, bell pepper, tomatoes, broccoli, celery, pumpkin, leek, avocado, Jerusalem artichoke, as well as cucumbers, zucchini and zucchini in season are good.
Ideally, half of the vegetables for dinner should be raw, the other half – steamed, in the oven, on the grill.

A handful – two palms – your portion of dinner. If we talk about grams, then a portion of dinner for an average woman should be on average 250 g, for a man – 350 g.

fish baked in the oven with vegetables, green salad seasoned with unrefined vegetable oil – sesame, olive;
poultry and vegetable salad;
seafood and vegetable salad;
omelet with vegetables; cottage cheese casserole with vegetables;
stewed vegetables with boiled chicken, fish, seafood.

1. Marinated Beef with Green Beans

Green beans (can be frozen) -100 gr.
Carrot-50 gr.
Lean beef or veal-150 gr.
Soy sauce 20-30 gr.
Garlic-5 gr.
Fresh ginger-10 gr.
Honey-5 gr. If you are on a very strict diet, avoid honey.
Olive oil 5 gr.

Let’s cook the meat. Finely chop the meat, into thin longitudinal parts, add crushed or finely chopped garlic, grated ginger (or in powder), add honey and soy sauce. Mix everything and leave for 10-15 minutes.
Boil green beans for 5 minutes and add carrots cut into long strips and cook for another 1-2 minutes. Drain the water. Should look like the photo

Heat up a wok or deep frying pan and start browning the marinated meat. It will give a little juice, and you will get a small carcass of meat. Simmer until most of the liquid has evaporated.
Add boiled vegetables to the meat and mix everything!

2. Light salad with cottage cheese

Your favorite vegetables – 150-200 g (tomatoes, onions, cucumbers, avocados, lettuce, etc.)
grained low-fat cottage cheese 100-150 g

3. Light chicken cutlets with cottage cheese

For 4 servings:
300-400 g chicken breast
200 g fat-free cottage cheese
1 bulb
1 egg
Pepper, salt to taste
Peel the onion and cut it into small pieces.
Cut the chicken breast into pieces.
Pass through a meat grinder all ingredients.
Pepper, salt and knead the minced meat.
Form 4 cutlets.
Bake until done in the air fryer or in the oven.

4. Salad with tuna and egg

a can of tuna in its own juice (80 g)
1 boiled egg
lettuce
tomato
cucumber
for dressing 1 tsp mustard + 1 tsp olive oil
salt and pepper

5. Fish soup

For 1 serving you will need:

salmon (salmon, trout) -70 gr.
pangasius-70 gr.
broccoli, only its leaves, without the stalk-35 gr.
carrots-25 gr.
leek (light part) -25 gr.
olive oil-3 gr.
salt, pepper, herbs to taste.

Pour 500 ml into a saucepan. water and put on fire.
We cut the fish into small cubes, no more than 1 cm, and carrots no more than 0.5 cm. We cut the broccoli as in the photo, the stalk in this soup will be out of place, and cut the leek into half rings.
We throw carrots into boiling water, after 30 seconds add leeks and broccoli, drip a little oil, salt and pepper to taste and cook for another 2 minutes.
We carefully lay the fish and cook over medium heat for another 3-4 minutes. Add greens and turn off! All

6. Omelet with vegetables

Eggs – 2 pcs.
Natural yogurt – 4 tbsp.
Broccoli 100-150g
Sweet red or yellow pepper – 0.5 pcs.
Small onion – 1 pc.
Cherry tomatoes – 4 pcs.
Garlic – 0.5 cloves
Greens

All овощи порубить
Saute onion and garlic in oil. Add mixed vegetables and simmer for five minutes. Whisk eggs well with yogurt. Pour the mixture, cover and bring to readiness!