What can you eat on a diet. What to eat? Healthy snacks with proper nutrition

We are used to snacking on the run in the hustle and bustle of business and sometimes we don’t even pay attention to what we eat and how often we do it, and therefore after a while we notice the appearance of extra pounds, stomach problems and other troubles. We are lured by their aroma kiosks and street stalls with hot and fast, but by no means the right food. But snacking can be not only harmful, but also useful. They are even necessary for people who care about their health and figure.

As you know, there should be five or six meals a day, of which there are three main ones: breakfast, lunch and dinner, and two or three snacks that will avoid hunger, do not overeat, get enough in small portions. Thanks to this, it is possible to maintain harmony and good health. This is a kind of fractional nutrition, which is often prescribed by doctors for health purposes, including weight loss.

Proper nutrition with the inclusion of snacks is useful in that it contributes to normal metabolism, lowering blood sugar and cholesterol levels, and allows you to remove toxins from the body. It should be light, nutritious and low in calories so as not to become a complete meal, which will inevitably lead to undesirable consequences.

The role of snacking in weight loss

If the goal is to lose weight, then you can’t do without snacking at all. They should contain no more than 150-200 calories, be balanced, consist of fresh and natural products, include proteins, carbohydrates, vegetable fats and fiber. Nutritionists advise to arrange an additional meal no earlier and no later than two to three hours after breakfast and lunch. If you can’t cook something in the evening, then it’s better to have a banana, kefir, dried fruits with you. They will save you from feeling hungry and annoying rumbling in your stomach.

In the pursuit of weight loss, many mistakenly believe that you can achieve the desired result by reducing food intake. Everything is just the opposite. There is even a certain technique when a person eats, of course, without fanaticism and loses weight. This result is explained by the fact that our digestive system is not overloaded, the body is not stressed and it no longer needs to accumulate fat reserves for future use. Experts in the field of nutrition have proven that a person with irregular meals runs the risk of acquiring two extra pounds in a month.

By the way, proper nutrition can provide us with a strong and healthy sleep, and he, in turn, will again save us from overeating, weight gain and bad mood. That's why it's so important to include snacks in your diet.

Wanting to relieve the feeling of hunger, you should not be content with bagels, sandwiches with sausage and cheese, high-calorie chocolates. They cannot saturate us for a long time, and therefore we eat again and again. Losing weight and slenderness in this case is impossible. That is why it is important to consider what a healthy snack will be and what effect certain foods have on our body.

• Nuts, seeds

For daily consumption, it is enough to eat a small handful of cashews, hazelnuts, peanuts, walnuts, which is about 20-30 g. They not only perfectly saturate, but also, due to the content of vitamins, minerals and vegetable fats, have a positive effect on the beauty and health of a person, help with mental stress.

This product is high in calories, so you should not abuse it in unlimited quantities.

• Chicken breast, fish

A piece of lean meat or fish with bread, a slice of whole grain bread and a leaf of green salad helps to maintain a feeling of satiety. An alternative can serve as an egg, Adyghe cheese, vegetable salad with dressing from vegetable oil and lemon juice. Such a snack is rich in essential proteins, fiber.

• Fruits, dried fruits

As a second breakfast, it is recommended to eat apples, kiwi, pears, citrus fruits, avocados, bananas, dried fruits, candied fruits, as well as seasonal berries. They have a positive effect on the digestive system and our appearance. The main thing is not to overdo it, because they are rich in carbohydrates. Only 100-150 g will be enough to provide the body with the necessary energy and calories for a long period.

• Vegetables

A vegetable snack can be arranged not only in the first, but also in the afternoon. Tomatoes are suitable for this, bell pepper, Beijing cabbage, carrots, vegetable juices, etc. They are low-calorie, rich in fiber, trace elements, vitamins, so they are ideal for proper nutrition. Vegetables can be consumed both raw and stewed or baked.

• Dairy products

A healthy snack can be provided by kefir, natural yogurt without dyes and flavorings, low-fat cottage cheese, bifidok. The high content of beneficial bacteria in such products helps to improve the functioning of the digestive system, improve well-being and promote weight loss. If desired, fiber, a spoonful of honey can be added to sour-milk drinks.

It is important to think over the second breakfast and afternoon snack in advance so that there is no temptation to grab some candy or cookies from the table. It is advisable to alternate daily options for healthy snacks. For example, if there was some kind of fruit in the morning, then a vegetable salad or cottage cheese will do in the afternoon. The next day you can cook a delicious sandwich. To do this, you can wrap a piece in thin pita bread chicken breast, lettuce, mustard or spinach, or slices of cucumber and tomato.

How possible variant make smoothies. This drink will perfectly saturate and energize you for the whole day. To prepare, pour a glass of kefir or yogurt into a blender bowl, cut half a pear into slices, add a little cottage cheese and 1-2 tablespoons of fiber or bran, grind everything until smooth and pour into a bottle. For variety, use berries, kiwis, bananas, and other juicy fruits instead of pears.

Also, a sugar-free cottage cheese casserole, an omelet from two proteins and a yolk with herbs or vegetables, a hard-boiled egg and a slice of cheese will also be a great way to have a snack. buckwheat, bread with curd paste.

Healthy nutrition is the best way to get rid of extra pounds. Calorie counting, ratio of proteins, fats and carbohydrates, required amount water per day - all this is the basis healthy weight loss. But another important aspect in this matter is snacking on proper nutrition which we will talk about today.

In addition to the main meals when losing weight, special attention is paid to snacks. With such a diet, both a man and a woman can easily lose weight. These are two intermediate meals between breakfast and lunch, lunch and dinner. Almost all nutritionists shout out loud that it is impossible to effectively lose weight without snacking. With the help of snacks, you make it clear to your body that universal hunger is not about us and there will be no restrictions on food.

Healthy food

What is the main value of snacking on proper nutrition for weight loss? You don't overeat. In those moments when the brain requires food, you can calmly “freeze the worm”, and terrible hunger will not overtake you during the main meal.

But you should not get carried away with dietary snacks either. Indulging yourself and your habits, you may not even notice how you ate three handfuls of nuts or a kilogram of apples. Be careful and carefully plan your diet.

When to eat

As already mentioned, a snack with proper nutrition is food after the main meal. That is, this is a second breakfast or lunch and an afternoon snack.

Nutritionists distinguish the following PP scheme with a fractional diet:

Of course, at first it will be difficult to get used to such a routine. In any case, after holding out for at least a week, you will feel an improvement in your overall health, and those extra pounds will begin to gradually disappear. This is explained by the fact that with 5-6 meals a day you will eat much less than if you would eat 2-3 times a day.

A constant feeling of fullness with fractional nutrition helps the brain not to feel the desire to eat anything, and the body has enough energy for life.

What to eat on a diet

Proper snacks for weight loss should be rich in protein and fiber.

And food from simple carbohydrates should be excluded from the diet. From such a meal you will not feel full and you will want to eat even more.

Healthy foods

Priority should be low calorie snacks.

These include:

• dairy products- kefir, yogurt;
• fruits - grapefruits, oranges, berries, bananas, apples;
• bitter chocolate - it is important to observe the dosage and not get carried away;
• dried fruits - dried apricots, raisins, prunes;
• nuts - walnuts, hazelnuts, almonds;
• vegetables - cucumber, tomato, carrot and other products from which you can make a salad for a snack.

Between each meal you need to drink 1-2 glasses of clean water. It removes accumulated harmful substances from the body, makes the skin healthy and elastic.

harmful products

First of all, it is necessary to remove white sugar from the correct menu. And the same applies to all products in which it is contained in excessive amounts. That is, the option to have a snack with your favorite candy with a cup of tea will not work. This will not lead to a feeling of fullness, and cellulite and extra pounds are definitely provided for you.

Foods that contain a lot of salt should also be avoided. These include chips, crackers, crackers and marinated dishes. Banned sweet carbonated drinks, packaged juices, fast food, starchy and sweet. Yes, and remove smoked meats, sausages and white from your list. wheat bread These are the highest calorie foods.

As an exception, oatmeal cookies and Maria crackers are allowed, which are so popular among losing weight.

We eat on time

We talked about the products that make up the diet of PP snacks. But which of them can be eaten in the morning, and which are better in the afternoon?

Let's define the time for low-calorie snacks on proper and fractional nutrition.

Lunch

We emphasize - it is important to know the measure. If you managed to have a hearty breakfast, then there will be enough fruit for lunch. In the case when it was not possible to eat normally in the morning, the next meal should be hearty.

So, for a second breakfast, kiwi, orange or apple are perfect. You also need to be careful with the latter. Fruit increases appetite, and if you have a high feeling of hunger, it is better to eat another product, such as dried fruits.

afternoon tea

This is a snack in the afternoon, which is important to pay attention to. Like others, it will allow you to satisfy your hunger and not eat up for dinner.

Among the popular products for the right afternoon tea, dairy products are distinguished - yogurt, kefir, low-fat cottage cheese and yogurt. There is a reason for this - calcium, which is better absorbed after twelve o'clock in the afternoon.

Nutritionists say that candied fruits and nuts can be used as snacks in the evening. However, a serving should not exceed 10 g. With regards to pistachios, the volume can be increased up to 30 g.

Snack on the run

Agree, we do not always have the opportunity to have a bite to eat, so we have to do it “on the go”. And how to satisfy hunger in a crazy pace of life? The main thing to remember is that in no case should you eat fast food. There was and is nothing useful in this food, so it does not even deserve a place on the table of a healthy and slender person.

Snack options for healthy eating at work are cereal, fruit, nuts, or yogurt. Sometimes we even allow a sandwich - a grain loaf with boiled meat and herbs. Your body will say "thank you" for such a healthy diet snack at work.

Evening option

Usually a simple and homemade meal that isn't all that important. You can only have a snack in the evening when you are very hungry. But it's still not worth getting carried away.

If your body urgently requires food, drink a glass of water or low-fat kefir at night.

For an evening snack, you can not use fruits and foods rich in carbohydrates. In this case, you just whet your appetite, and you want to eat something else.

Healthy meal options

Popular dishes for eating between main meals include smoothies, vegetables and fruit salads, berries, lean meat, nut mix.

Consider recipes for snacks with proper nutrition, which will satisfy hunger and at the same time allow you to lose weight.

fruit snack

An excellent option for a proper snack at work or at home can be a fruit smoothie, this is a fairly low-calorie drink.

Its preparation will not take more than 5 minutes: 2-3 types of fruits and berries are mixed in a blender. The finished product is poured into a glass - and the dish is ready. Various vegetables are added to this smoothie.

As we have already said, fruits will be the best alternative to sweets when losing weight. Banana and citrus fruits will instantly block the feeling of hunger.

Dried varieties should be eaten in moderation. The fact is that there is much more sugar in products of this type, and, on the contrary, there are fewer useful substances. Therefore, it is better to choose fresh fruits.

Curd sandwiches

Cottage cheese snack- This is a great option for losing weight. You can make various snacks from cottage cheese.

For example, sandwiches are very easy to make: cottage cheese is mixed with low-fat yogurt and herbs and spread on whole grain bread. For taste, the filling can be slightly salted, and put a fresh tomato on top. This vegetable will decorate your dish and add flavor.

In order to diversify sandwiches, you can combine tomatoes with salmon and dietary meat, zucchini and other vegetables.

Cottage cheese casserole

A very tasty and healthy dish that is suitable for a dietary snack at work.

You will need:

• 200 g fat-free cottage cheese;
• 300 g apples;
• a handful of raisins and chopped dried apricots.

Easy cooking:

1. Mix cottage cheese with apples and dried fruits.
2. Put the mass on a baking sheet.
3. Bake for 30 minutes. at a temperature of 180 degrees.

Protein pancakes

Everyone knows that protein is the basis of life and the main construction material organism. BUT protein snack- a great way to eat deliciously without a threat to the figure.

High-quality protein can be found in animal products - meat, fish, eggs, cottage cheese. Of course, if you do not have the opportunity to cook, you can also snack on a piece of boiled (for example, chicken) meat.

For pancakes you will need:

• 2 eggs;
• 1 banana.

Banana is mashed with a fork in a bowl and mixed with eggs. Such pancakes are baked in a dry frying pan without adding oil.

The protein benefit of the product is in eggs. Banana will restore energy balance and cheer you up.

Diet rules

Even with snacks, it is important to remember the conditions for proper eating when losing weight.

1. In order for food to be digested more slowly, and eaten enough for several hours, it is necessary to consume complex carbohydrates, fiber and protein.
2. The meal should take place slowly, without haste. Imagine that you are at the reception of the queen - eat, chewing thoroughly.
3. You need to eat in a quiet, calm environment. All attention is directed to nutrition, and the feeling of fullness comes faster.

If you can’t eat like that, you can trick your brain by changing the fork or tablespoon to a teaspoon. Then you certainly won’t be able to quickly absorb food, and the meal will take 15-20 minutes.

Proper and tasty snacks are an important component of healthy weight loss. They will help you not feel hungry and gradually lose weight. Remember this and be healthy!

Proper weight loss involves obligatory snacks between main meals. They are necessary in order to maintain an optimal level of insulin in the blood and prevent bouts of hunger. However, keep in mind that snacks for losing weight should contain a minimum of calories (from 100 to 150) and maximum benefit. Compliance with these rules may seem difficult at first glance, but it is not. Even if you have intense physical activity or a very busy office schedule, you can find time for a delicious diet lunch or afternoon snack.

Consider which foods will help satisfy your hunger and not gain extra pounds, and which ones are strictly prohibited.

We are used to having snacks at work with store-bought crackers, buns or ready-made meals that you just need to pour boiling water over. Undoubtedly, this is convenient for a person working in an office, because there is no need to prepare lunch or an afternoon snack in advance. But this food is harmful to our figure and to health in general.

The following foods should be excluded from the snacking diet:

• chocolate bars any other store-bought sweets;
• pastries, cookies, waffles and other bakery products;
• sausages, smoked meats;
• snacks;
• fast food;
• semi-finished products.

Eating such food during lunch or afternoon tea, you will certainly feel hungry again very soon, as it contains a large amount of slow carbohydrates that cause sharp drops in insulin levels in the blood (it is he who is responsible for our appetite).

Also, simple carbohydrates are quickly transformed into subcutaneous fat, the body simply does not have time to spend them to maintain its vital functions.

Healthy foods

Healthy and low-calorie snacks for losing weight at work should contain fiber and protein. It is these elements that give long-term saturation and do not negatively affect the figure.

Coarse dietary fiber passes through the esophagus for a long time. In addition, when mixed with gastric juice, they swell and turn into a jelly-like mass, saturating us for a long time. And they also act on the intestines, like a natural “brush”, capturing all the toxins and removing them naturally.

Calories in fiber-rich foods are at a minimum, so it can be safely used for snacks at work.

Fiber is found in the following foods:

However, be careful with sweet fruits, they are a source of light carbohydrates. It is best to replace sweet apples with green ones, eat more citrus, pineapple, kiwi. It is important that these products do not contain harmful chemicals.

Protein

Protein is the "bricks" that are necessary to build all the cells in our body. They are extremely beneficial for health, and if you lose weight, then for the figure. Protein will help to lose weight due to body fat, not muscle tissue.

Protein food:

• lean meats and poultry;
• lean fish;
• dairy and sour-milk products without sugar and additives;
• nuts (not roasted, without salt, sugar and glaze).

Healthy snacks are important to cook properly. Meat, fish and poultry will bring maximum benefits to the body if it is steamed, baked in a sleeve or foil, boiled. Also keep in mind that lunch or afternoon snack should only contain one protein product.

What to take to work?

It is advisable to prepare the right snacks for weight loss in advance so that you can quickly enjoy them at work. However, there are options for those who do not like to bother with cooking.

We will look at what is best to use as a lunch or afternoon snack.

In conclusion

When you have even a very busy day at work, still have a snack, it will not be difficult to find 5-10 minutes for this if you wish. Light and healthy meals help you not to overeat during the main meals, which is very important for weight loss.

If you can't make yourself at least a sandwich, eat a handful of nuts or dried fruits, an apple or half a glass of berries - this will help satisfy your hunger.

And most importantly - make sure that all ingredients for preparing lunches and afternoon snacks are natural and do not contain chemical additives.

Snack at work for the benefit of the figure

Effective weight loss contributes to proper nutrition. People on a diet and anyone who wants to eat right, it is recommended to adhere to a certain regimen when you need to eat often and in small portions. Between the main meals, it is necessary to arrange snacks that do not allow the appearance of hunger.

Snacking signals to the body that nutrients will be supplied to the body constantly, and there is no need to stockpile in the form of fat. Also, after a small snack, a person will not be able to eat much for lunch or dinner and will get rid of the habit of eating at night.

Snacking for weight loss will only help if you organize them correctly.

Some tips for healthy snacking:

• A snack is not a complete meal. It is allowed to have a snack with any useful products in a small amount.
• It is recommended to have two snacks during the day - a second breakfast at 12:00 and an afternoon snack at 17:00. Light snacks are also allowed after dinner, but in this case you need to know that not all foods can be eaten in the evening. Evening snacks are better not to get carried away.
• When snacking at work, it is not recommended to do it at your desk. You can get distracted and eat more than you should.
• If you feel hungry again shortly after a heavy meal, do not pay attention to this feeling. This is a false hunger and most likely the body requires water. In this case, you need to drink a glass of clean water or a cup of tea with lemon, and wait some more time with an afternoon snack.
• If only a cup of coffee or tea was drunk during breakfast, then a snack is allowed to be made more high-calorie. For example, two cheesecakes, hard-boiled eggs or a slice cottage cheese casserole.
• A snack after a hearty breakfast is recommended after 3 hours.
• If the afternoon snack turned out to be dense, with salad, a hot dish and dessert, then for dinner it is allowed to drink only a glass of kefir or fermented baked milk.
• It is not recommended to eat fatty or sweets after dinner. This negatively affects the process of digestion of food, which provokes an earlier feeling of hunger.
• To get enough of a glass of kefir, you need to eat it slowly, in a teaspoon.
• It is not recommended to drink fruit juices and smoothies during a snack, as they increase blood glucose levels, which exacerbates the feeling of hunger.
• Before you have a snack with dried fruits, they must be poured with boiling water for a while. It is allowed to eat no more than five pieces at a time.
• Sour-milk products are ideal for an afternoon snack, as calcium is best absorbed in the evening.
• If you have to snack on the run, then unsweetened drinking yogurt with bran is suitable.
• You need to arrange snacks, like full meals, at the same time. Therefore, it is recommended to set a reminder on your phone so as not to miss the time.
• It is recommended to have a snack at the end of the working day, so that upon arrival home you will not feel very hungry.
• You need to plan a snack in advance so that you don’t rush to grab everything in a row and not harm the figure.

What foods are prohibited when losing weight

To lose weight, snacking should be as healthy as possible. Junk food provokes a sharp increase in blood sugar and contributes to the deposition of fat in the body. The feeling of satiety after such snacks disappears very quickly and is replaced by a brutal appetite.

Proper snacks should not contain the following foods:

• salted nuts, crackers, crackers, chips, snacks;
• carbonated drinks;
• fast food, semi-finished products;
• sweet or rich pastries, waffles, cookies;
• sweets and chocolate bars;
• fast food;
• sausage, smoked meats.

It is also not advisable to eat sweet fruits, such as grapes or bananas. Too much sugar in them, which contributes to the addition of extra pounds. Bananas are more suitable for athletes and pregnant women.

Healthy products for weight loss

Healthy snacks should include:

• apples, oranges, tangerines, kiwi, berries;
• nuts, dried fruits (no more than a handful at a time);

10 almonds or 20 pistachios contain only 80 calories, and 5 tablespoons of dried cherries contain about 125

• natural homemade yogurt, a glass of kefir, fermented baked milk or milk;
• squash, beetroot caviar and dietary bread;
• vegetable salad;
• rye bread with a piece of low-fat hard or curd cheese;
• milk shake with homemade fruits;
• suluguni cheese, mozzarella, tofu;
• non-greasy cottage cheese in its pure form or with chopped herbs and vegetables;
• boiled corn;
• baked apples;
• sandwich with tuna and lettuce;
• boiled eggs for 5 minutes (no more than 1-2 pieces per day are allowed);
• a sandwich of bread with bran, a thin slice of boiled beef, a leaf of lettuce and herbs;
• homemade diet cookies;
• tea, cocoa;
• natural jelly from berries or fruits;
• 50 g of protein food (for example, boiled chicken fillet or baked red fish).

The ideal option for weight loss are foods with fiber:

• legumes;
• oat bran;
• fruits and citrus fruits (except grapes and banana);
• broccoli, asparagus, carrots, celery.

Three fresh carrots will relieve hunger for a long time, despite the fact that their total calorie content is approximately 60 calories.

Light snack recipes

Meals prepared at home are much healthier than from the store, as you can be completely sure of the freshness of the products and their quality.

Apple chips. Such a snack will bring both benefit and pleasure, and it is very simple to prepare it. It is necessary to cut the apples into very thin slices and put them on a baking sheet covered with parchment. Dry at low temperature in the oven for at least 4 hours with the door ajar. These chips are completely safe, they do not contain fats and calories. And the pectin in the composition will help normalize water-fat metabolism.

Jelly from berries and fruits.

Ingredients:

• agar-agar or gelatin - art. l.;
• cold boiled water - a glass;
• compote or juice - 2 cups;
• a handful of any berries or fruits.

Pour gelatin with water and leave for an hour (for an instant look, 15 minutes will be enough). Bring the swollen gelatin to a boil in a steam bath and immediately remove from the stove. Pour compote or juice, add berries or pieces of fruit. Mix, pour into molds and refrigerate.

Diet muesli bars.

Ingredients:

• oatmeal whole grain flakes - 400 g;
• bananas - 2 pcs.;
• coconut flakes - 150 g;
• dates - 300 g;
• nuts or sunflower seeds;
• spices and spices to taste.

Soak dates in water for 2 hours. Then grind with a blender together with bananas until smooth. Add shredded coconut cereals, nuts or seeds and mix. Preheat the oven to 180 degrees Celsius. Put the mixture on a baking sheet with a layer 1.5 cm thick and bake for 10 minutes until golden brown. While the cake has not cooled down, cut into small pieces, cool and place in the refrigerator for 20 minutes. Bars can be poured with melted dark chocolate. Wrap the pieces in foil or cling film.

Snacks at work and at home must be arranged in between main meals. They contribute to the normalization of metabolism, do not allow the appearance of hunger. If consumed during snacks healthy foods and do not exceed the volume of servings, then about overweight you don't have to worry.

Nutritionist advice. A complete diet with the right snacks is useful for almost anyone - diabetics, hypertensive patients, and people who are watching their figure. This is the prevention of gastrointestinal diseases, fluctuations in blood glucose levels, food breakdowns, when a person does not control his appetite. Even mood is related to how we eat.

For those who like to snack on cottage cheese, recipes with this useful fermented milk product in the video below.

Greetings! Today we offer you 7 delicious recipes for a proper snack. Be sure to save these recipes for yourself, because such healthy snacks for losing weight will help not only lose weight, but also nourish the body with useful vitamins and minerals.

1. Cottage cheese paste for healthy sandwiches

For 100 grams -
64.41 kcal,
B/W/U - 11.9/ 0.4/ 3.54

Ingredients:

• 500 g fat-free cottage cheese;
• 150 g of natural yogurt;
• ½ tsp salt;
• ¼ tsp pepper;
• 1 tsp finely chopped garlic;
• finely chopped parsley, onion and green onions - 1 tbsp. l.

Cooking:

1. In a bowl, mix cottage cheese and yogurt.
2. Add the rest of the ingredients. Mix well.
3. Salt and pepper to taste.

2. Healthiest muffins for the right snack

For 100 grams -
78.53 kcal,
B/W/U - 13.48/ 1.23/ 3.3

Ingredients:

• Fat-free cottage cheese 400 g;
• Skimmed milk 100 ml;
• Oatmeal 1 tbsp. l. (with a slide);
• Egg 1 pc.

Cooking:

1. Grind oatmeal, then mix all the ingredients, beat in a blender and spread in silicone molds.
2. Preheat the oven to 180*C and bake for 15 minutes, then another 20 minutes at 160*C.
3. Cool and remove from molds.
4. Eat warm or cold, you can add yogurt and a little honey.

3. Kefir cocktail for a late snack

Dinner was a long time ago and hunger makes itself felt, but eating up at night is not at all in your plans? Prepare this cocktail!

For 100 grams -
57.81 kcal,
B/W/U - 1.52/ 0.25/ 11.86

Ingredients:

• Fat-free kefir 400 ml;
• Apple 3 pcs;
• ground cinnamon to taste;
• Honey 2 tbsp. l.

Cooking:

1. Wash the apples, peel, remove the core. Finely grate or puree with a blender.
2. Pour applesauce with cold kefir. Whisk.
3. Add a little cinnamon and honey to the cocktail, beat again.
4. Pour the cocktail into glasses.

4. Eggplant Paste for the Right Sandwiches

For 100 grams -
64.07 kcal,
B/W/U - 2.16/ 4.14/ 4.97

Ingredients:

• 2-3 small eggplants, about 200-300 g;
• 40 g walnuts;
• 1 clove of garlic;
• Salt and spices to taste (a little ground cumin, ½ tsp oregano).

Cooking:

1. First, cook the eggplant - this is the longest, everything else will take a minute. Eggplants need to be pierced with a fork several times, put on a baking sheet or something else, and baked in an oven preheated to 180 * C, about 20-30 minutes.
2. When the eggplants are sintered - they become soft - get it, put it in a bag for five minutes, and then peel off the peel.
3. Put eggplant pulp, garlic, spices and salt in a blender. There we also place separately crushed into dust (in a coffee grinder) walnuts.
4. The mixture is carefully (!) Grind to a paste. If it doesn't mix well, add a couple of tablespoons of clean water.

5. Lavash roll with cottage cheese

For 100 grams -
158.44 kcal,
B/W/U - 12.1/ 5.58/ 14.18

Ingredients:

• Cottage cheese - 220 g;
• Parsley - 5 g;
• Celery - 20 g;
• Lettuce leaves - 30 g;
• Lavash Armenian - 100 g.

Cooking:

1. It is better to take cottage cheese not grained, but which is like a paste in consistency, it will be well smeared on pita bread and “glue” it.
2. Mix cottage cheese and greens in a cup until a uniform mass.
3. Put the stuffing on the pita bread with a spoon, roll into a tight roll. Wrap immediately in cling film and refrigerate for several hours.
4. Chilled appetizer cut and serve.

6. Tomatoes with cottage cheese and garlic - the perfect late snack

For 100 grams -
41.43 kcal,
B/ W/ Y - 5.88/ 0.31/ 3.86

Ingredients:

• 1 large tomato;
• 100 g fat-free cottage cheese;
• 2 tbsp natural yogurt;
• 50 g fresh cucumber;
• 50 g fresh bell red pepper;
• 1 clove of garlic;
• Dill greens.

Cooking: