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How to bake meat diet recipe. Diet meat. Learn more about our weight loss programs

But there is a lot of cholesterol and saturated fat, so meat does not bring much benefit to the body. These types include beef, lamb and pork. More dietary meats are chicken, turkey, horse meat and venison. Since exotic meat is expensive, you can give preference to turkey and - namely, their legs and breasts, the most dietary parts of the carcass.

Do not eat wings and necks of birds, in which there is very little meat, but there is more than enough subcutaneous fat and oily skin.

Cholesterol in chicken and turkey contains only 60 milligrams per 100 grams of the product. You need to choose only fresh meat, without the slightest unpleasant odor. The appearance of the skin of the bird should have a pinkish tinge with a pale yellow color, and the yellow color of the bird fat is an indicator of the quality of the meat.

It is not recommended to eat frozen poultry meat, which often contains water-retaining chemical brines that give weight gain. Naturally, such a product cannot boast of either taste or benefit.

The most dietary meat

The most dietary meat is rabbit meat, which contains the maximum amount of protein and the minimum amount of fat. Rabbit meat has an ideal ratio of these substances, which make it the most useful and easily digestible product. It does not contain pesticides, herbicides, drugs or chemicals, as well as heavy metals and hormone-containing stimulants - provided that you buy rabbit meat from a quality manufacturer.

Even small children can be fed high-quality rabbit meat, since it is absolutely hypoallergenic.

The low calorie content of rabbit meat does not allow excess body fat to appear, and all the beneficial properties heal the body, replenishing its protein needs. It is necessary to purchase rabbit meat only fresh, odorless, with a dry, pale pink color of meat without bruises and bruises. In order not to buy other meat instead of a rabbit, always pay attention to the paws of the carcass being purchased - manufacturers often leave the rabbit skin on them, allowing the buyer to navigate correctly.

Regular eating of rabbit meat allows a person to maintain a normal metabolism for the body and an optimal balance of nutrients.

Losing weight, gaining muscle mass, diet or proper nutrition - all this requires a person to have a special approach to compiling a daily menu. To help your body get rid of excess fat and keep it in good shape, you need to include low-calorie foods in your diet, one of which is meat. It is an indispensable supplier of protein, amino acids, trace elements and vitamins, without which the full functioning of all organs and systems of the human body is impossible. Among the products of animal origin, there are those that have a minimum calorie content and are considered dietary.

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Rating of types of meat

Nutritionists have compiled a calorie rating of all meats traditionally used in cooking:

The types of meat that occupy the first six positions can be safely classified as dietary.

Veal

The most low-calorie type of meat is veal. There are practically no fats and carbohydrates in it. With the help of properly cooked veal, you can quickly lose weight, but nutritionists do not recommend getting too carried away with this product.

It is believed that red meat of calves, when consumed in excess, increases the risk of developing cancer. But if you eat a serving of veal 1-2 times a week, and include other types of meat in the diet on other days, this will benefit the body.

horsemeat

Horse meat contains a large amount of B vitamins, potassium, magnesium, iron and phosphorus. It does not contain cholesterol, which is dangerous for people with diseases of the heart and blood vessels.

Despite the benefits of the product, horse meat is rarely found on the tables of our compatriots. But if possible, it is advisable to at least sometimes include in the diet dishes from young horse meat, in which there is a minimum fat content.

Chicken

Chicken meat is well absorbed, it tastes good with any method of heat treatment. Chicken fibers contain vitamins A, D, E, phosphorus and iron.

Chicken goes well with various products: vegetables, herbs, cereals. However, during the cooking process, it is recommended to separate the skin from the carcass, as it contains the highest amount of fat.

Beef

The most popular type of dietary meat all over the world is beef. It is absolutely safe for health, so even people with chronic diseases can eat dishes from it. Properly cooked lean meat normalizes the acidity of the stomach, is quickly digested and easily absorbed.

The only drawback of the product is the long cooking process: in order for the dish to become soft and tender, you will need to spend some time in the kitchen.

Turkey

Turkey fillet is considered the champion in terms of phosphorus content: it is much more in a bird than in marine fish. The product is also useful because it contains selenium, B vitamins, antioxidants and bioflavonoids. Nutritionists advise choosing the light part of the carcass - it is the most lean.

Turkey skin is not to be eaten. It contains a lot of calories, which, when losing weight, can nullify all efforts.

Rabbit

Rabbit meat is usually included in many dietary rations. Such popularity of the product is explained by the balanced content of fats, proteins and carbohydrates and low calorie content. Rabbit meat improves lipid metabolism, which leads to an acceleration of metabolism and contributes to the normalization of weight.

Rabbit meat is hypoallergenic, so it will be appropriate on the tables of allergy sufferers and asthmatics. The main thing is to choose a dry carcass of a pale pink color, without foreign odors, bruises and bruises.

Mutton

The energy value of lamb is much greater than that of the above types of product. Therefore, it can be considered dietary meat only with a big stretch. Regular consumption of lamb can provoke the development of atherosclerosis and obesity. Elderly people, patients with diseases of the joints, blood vessels and heart are advised to exclude this type of meat from the diet.

Despite the relatively high calorie content, lamb has some healing properties. It contains B vitamins, potassium, magnesium, iodine and iron, which are indispensable for anemia.

Pork

Doctors have long dispelled the myth that pork is poorly absorbed by the body. It has a valuable composition, which contains vitamins, zinc and iron. Pork stimulates the production of milk in nursing mothers, allows you to quickly restore energy after severe physical stress or a protracted illness.

goose and duck

Goose and duck meat closes the list of products, as it is the fattest. It contains cholesterol, which is dangerous for diabetics and people who are overweight or obese.

Poultry is contraindicated for people with diseases of the stomach, liver and pancreas. Despite the fact that goose and duck fibers contain useful minerals, vitamins and amino acids, this category of meat should be excluded from the diet when losing weight.

Recipes for cooking diet meat dishes

The benefits of meat largely depend on how it is cooked. Frying in oil or margarine, the introduction of various additives into minced meat automatically increases the calorie content of the dish. For example, the energy value of a chicken fillet is only 160 kilocalories, and a chicken cutlet made from the same meat is 330 kcal, that is, 2 times higher.

The most dietary are those dishes that are steamed or in the oven with a minimum amount of salt, vegetable and animal fats. Vegetables are considered the best food supplement for meat - raw, boiled or stewed.

Below are 5 recipes for preparing delicious and healthy dishes from different types of dietary meat that will help you lose weight and maintain a slender figure.

Warm chicken salad

To prepare this low-calorie, but satisfying salad, you will need:

200 g chicken breast or leg (without fat);
400 g broccoli;
1 medium carrot;
lemon;
olive oil.

Cooking:

1. Remove the skin from the chicken and boil until tender.
2. Peel the carrots and cut into pieces.
3. Stew vegetables over low heat for 10 minutes.
4. Cut the boiled chicken into cubes, add to warm vegetables.
5. Pour the salad with olive oil and sprinkle with freshly squeezed juice of half a lemon.
6. Divide into serving bowls and serve.

If desired, other green vegetables can be added to carrots and broccoli: zucchini, zucchini, asparagus or green beans.

Turkey meatballs

This dish is so harmless that it can even be given to babies as complementary foods. To create a culinary masterpiece you will need:

500 g turkey fillet;
1 head of onion;
small zucchini;
stalks of petiole celery;
4 tsp oatmeal "Hercules";
2-3 garlic cloves (optional)
onions and carrots for frying;
sunflower oil.

Cooking:

1. Pass the turkey and vegetables through a meat grinder.
2. Stir the mass and add oatmeal, spices, salt and pepper to it to taste.
3. Form meatballs from minced meat and place in a wide pan.
4. Peel the onion separately and cut into cubes, grate the carrots on a coarse grater.
5. Fry in a small amount of oil and put it in a saucepan.
6. Pour the meatballs with water and simmer for half an hour over low heat.
7. Serve with low fat sour cream or herbs.

Turkey meatballs can be cooked not only on the stove: this recipe is also great for a slow cooker.

Beef with vegetables

If you stew beef with vegetables, you get a diet dish that will provide a feeling of satiety for several hours. To prepare it you will need:

400 g of beef;
1 carrot;
1 tomato;
150 ml of milk or water;
half a lemon.

Cooking:

1. Clean the beef from fatty layers and films.
2. Cut the meat into large slices and lightly beat off.
3. Grate with salt and fry in a preheated pan, greased with a small layer of vegetable oil.
4. Add some water, cover with a lid and leave to simmer over low heat.
5. Boil carrots in advance until half cooked, grate on a fine grater.
6. Twist the tomato in a meat grinder or grate.
7. Add milk and juice of half a lemon to vegetables.
8. Pour the mixture into the pan and simmer until tender.

Beef prepared according to this recipe will be a great addition to the diet.

Rabbit in sour cream

Ragout of rabbit and vegetables is not only healthy, but also delicious. The composition and quantity of vegetables can be changed at your discretion. To prepare the stew with vegetables you will need:

600 g of rabbit meat;
200-300 g frozen vegetable mixture;
4-6 art. l. sour cream;
salt and black pepper to taste;
vegetable oil.

Cooking:

1. Cut the rabbit carcass into small pieces.
2. Put in a frying pan greased with sunflower oil and fry on both sides until golden brown.
3. Salt and pepper, add a mixture of slightly defrosted vegetables.
4. Simmer covered over low heat for 20 minutes.
5. Add sour cream and a small amount of boiled water, mix, cover and simmer until the meat is fully cooked (about 20-30 minutes), stirring occasionally.

Vegetable mix from the store can be replaced with products that are on hand. As additional ingredients, you can use zucchini, carrots, green beans, corn, asparagus.

Meat in French

Unlike the traditional recipe, there is no mayonnaise here, which significantly increases the calorie content of the finished dish. But despite the slightly modified composition, French-style meat turns out to be appetizing and satisfying. Would need:

500 g pork tenderloin or chicken fillet;
1-2 fresh tomatoes;
1 head of onion;
2 tbsp. l. sour cream or yogurt with a low percentage of fat content;
100 g of any hard cheese (not higher than 30%);
salt, pepper and aromatic seasonings to taste.

Cooking:

1. Cut the pork into portions, after removing the films and layers of fat, if any.
2. Beat the pulp on both sides, sprinkle with salt, pepper and spices (optional).
3. Put the prepared pieces on a baking sheet covered with parchment.
4. Lubricate the meat with sour cream or yogurt.
5. Put a ring of onion and tomato on each piece.
6. Grate cheese on a coarse grater and sprinkle meat preparations on it.
7. Send a baking sheet to a preheated oven and bake for 30 minutes at a temperature of 170 degrees.

Dishes prepared according to the proposed recipes will make the diet menu varied, and the process of losing weight will be as comfortable as possible.

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If a person is not a vegetarian, then dishes from dietary meat without fat, prepared according to specially developed recipes, must be included in his diet, because thanks to this useful product, the body is enriched with vitamins and essential trace elements. However, not all meat can be considered healthy, because each type differs in taste and composition.

What is dietary meat?

Generally speaking, lean are all varieties that contain a minimum of animal fat and cholesterol, which clog blood vessels, lead to thrombosis and have a bad effect on heart function. There is much more protein and useful amino acids in such dietary meat than in ordinary meat. In addition, it contains phosphorus, magnesium, calcium, iron and a number of vitamins necessary for the body.

Rating of types of meat

Nutritionists have compiled a calorie rating of all meats traditionally used in cooking:

The types of meat that occupy the first six positions can be safely classified as dietary.

Veal

If we take into account the calorie content of veal, which is about 100 kcal per 100 g, 19 g of protein and only 2 g of fat, then veal can rightly be called the most dietary type of meat.

Veal contributes to the regulation of blood glucose levels, which is very important during the diet.

But there are also disadvantages: her muscles are underdeveloped, and immature fibers are unhealthy. Veal can and should be included in the diet, but not more than once a week.