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Spinach meal for diet

Spinach meal for diet

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At Madalina's suggestion, I will post recipes for the diet weeks ...

  • a medium onion
  • a box of Bonduelle spinach (or a bag of fresh baby spinach)
  • 200 grams of tomato juice
  • 1/2 lemon
  • olive oil
  • 20 gr base for food spices

Servings: 4

Preparation time: less than 30 minutes

RECIPE PREPARATION Dietary spinach dish:

Cut the onion into cubes and cook in a little olive oil. When golden, add the spinach and mix to blend. Season with fuchs spice. Then add the tomato juice and leave over medium heat. Towards the end, remove the lemon and possibly pieces of the pulp, after the lemon is peeled.

Tips sites


If desired, two eggs are added, but then it falls out of the fasting food category. Beat eggs and add stirring when the food is ready or make mesh and put over when serving portions.

Homemade hummus with whipped cream

If you don't know what to eat at the office, here's a healthy recipe that's easy to pack.

Put in a whole stick, chickpeas, a few slices of tomatoes, mushrooms, lettuce and a tablespoon of sesame seeds.

You can buy hummus from the store, but it is healthier to prepare it yourself at home.

Here's how to make hummus.

You need 2 boxes of boiled chickpeas or 200 grams of chickpeas that you boil after soaking the beans for at least 12 hours.

In addition, you need a few cloves of garlic, a finely chopped onion, 2 tablespoons of tahini paste, olive mule or sesame oil (1-2 tablespoons) and lemon juice.

Add all the ingredients in the blender, keeping some of the juice in which you boiled the chickpeas to obtain a suitable consistency after mixing.

Hummus is super satiating and contains complex carbohydrates (which are slowly absorbed into the blood), but also proteins.

Use it with confidence, especially if you want to reduce the consumption of meat in your diet. But I warn you that it is risky to include it too often in your diet.

Even if it is tasty and healthy, hummus has a lot of calories and I recommend you take care of the quantity.

Fast weight loss: 6 recipes with spinach

Spinach is an excellent source of vitamins and minerals, and if prepared in a variety of healthy combinations, it can promote weight loss, improve digestion. Here are some helpful tips for including spinach in your menu!

& # 160Why s & # 259 m & # 226nc & # 259m spinach?

It is preferable to eat spinach fresh as often as possible, because cooking it destroys some of the nutrients so necessary for the proper functioning of the body. . Consumption of spinach for c & # 259:

- has few calories
- It is rich in potassium, magnesium, manganese, folic acid, calcium, iron, chlorophyll, beta-carotene, vitamin C, vitamin E and dietary fiber.
- u & # 351ureaz & # 259 digestia & # 351i te scap & # 259 de constipa & # 355ie
- It is indicated for pregnant women, due to the content of folic acid in children and young people at puberty.
- Cure with spinach juice rebalances and strengthens the body
- help detoxify the body
- fights anemia, depression and fatigue.

Recipe with raw spinach

1. Spinach salad

It is easy to digest, not fattened, and will help you digest the foods you eat more easily in combination with it. Prof. Dr. Gheorghe Mencinicopschi recommends the association of greens with fats, because the mineral salts in the green leaves facilitate digestion. It is essential to season the salad with a cold-pressed olive oil sauce, lemon juice, red tomatoes and green vegetables (parsley, parsley). , basil). It is also not recommended to associate the salad with croutons or with excess cheese, warns the specialist.

2. Green smoothie
Mix a handful of spinach leaves with 1 handful, 1 banana, 1/2 l of water and water depending on the desired consistency. # 259). It is preferable to drink it in the morning on an empty stomach, but never spoil an extra smoothie. & # 206 & # 355i will regulate digestion & # 351 and you will not have problems with constipation.

3. Avocado paste with spinach

- 1 m & # 226n & # 259 of spinach
- 1 Coptic avocado
- 1 clove of garlic
- zeam & # 259 de l & # 259m & # 226ie
- p & # 259trunjel proasp & # 259t

- salt pepper
- a few pieces of green / red pepper
- can be watered, if needed.

Mix all the ingredients in the robot.


- 2 m & # 226ini of spinach
- ap & # 259, & # 238n func & # 355ie de consisten & # 355a dorit & # 259
- 3 tablespoons cashews
- 1 clove of garlic
- salt and pepper to taste.

Mix all ingredients in a blender.

Recipe with cooked spinach

5. Vegetable lasagna with spinach

- 250 grams of lasagna
- 1 can & # 259 carrots t & # 259ia & # 355i cubule & # 355e
- 1 can & # 259 zucchini / zuchini t & # 259iat cubule & # 355e
- 2 baskets with spinach leaves
- 1 can & # 259 br & # 226nz & # 259 de cas & # 259 degresat & # 259
- 1 clove of garlic
- 1 tablespoon of butter
- 1 can of parmesan or grated horse
- 1 tablespoon of fresh or dried basil
- 1 tablespoon of fresh or dried oregano
- salt pepper

For white sauce
- 200 milliliters sm & # 226nt & # 226n & # 259
- 2 tablespoons of flour
- salt
- water or milk, depending on the desired consistency.

Method of preparation
1. Melt the butter in which you put the garlic in the garlic only for flavoring, after which it is thrown away.
2. Add the carrots, zucchini, basil, oregano, salt and pepper and sauté for 10 minutes.

At the end, put the spinach leaves and leave them on the fire for another 1-2 minutes.
3. Meanwhile, prepare the white sauce, mixing all the ingredients over low heat until it thickens. To give it a delicious aroma, pour half a can of parmesan cheese at the end and leave it on the fire until it melts.
4. In a tray greased with a little oil, place the lasagna sheets, then a layer of vegetables, a little cheese, homemade cheese. Put a little white sauce, and depending on how many layers you want, the order of the ingredients is repeated.
5. Place the remaining Parmesan cheese on top and the rest of the white sauce, covering with aluminum foil or baking sheet.
6. Place in the preheated oven, where it is left for about 30 minutes, and before removing the tray from the oven, remove the aluminum foil. for the Parmesan cheese to make a crust.

6. Spinach meal

- 1 kilogram of spinach
- 1 onion & # 259
- olive oil
- ro & # 351ii juice
- 3 cloves of garlic.

Spinach Eat for Diet - Recipes

Healthy recipes for special diets. Learn to eat taking into account the nutritional values ​​of food so that you can keep your body as healthy as possible.

We have created a series of diets and personalized exercise programs that can help you. Enter the store and order the diet or program that suits you!

The recipes are easy to follow, contain healthy ingredients, useful for effective weight loss regimes.

What tricks save you from eating healthy when you don't have time?

Most of my clients don't have time. Either because of the work schedule, or because of a very demanding family life, or because of both, the subject of lack of time constantly appears in our discussions about healthy cooking.

The truth is that I understand them, because I also go through similar situations most of the time - I live near one of the big markets in Bucharest and still I have months in which I can't manage to buy food from the market.

Light recipes with mackerel from RIO Mare

Romanians are on the last places in Europe in terms of fish consumption and thus lose many of the health benefits brought by regular fish consumption. Mackerel is an ocean fish rich in omega-3 essential fatty acids, is a source of good quality protein and also provides us with a healthy intake of vitamin D and selenium. Here are two simple recipes with mackerel, very easy to prepare at home!

Tasty and dietary green bean recipe

The green bean recipe is indispensable in any diet, diet or balanced diet, but it is quite difficult to make green bean food tasty if you do not want to use fried and rancid. I had consoled myself with the idea that I would eat sautee green beans that have no taste, until my mother made me this recipe and since then I only prepare it that way. Here's how to make a quick and easy green bean recipe that tastes good and tastes good.

Dietary broccoli diet recipe, fasting

The broccoli food recipe is indicated both in fasting and for those who want to follow a healthy diet. It is a recipe that can be used in the weight loss diet because it has few calories and a lot of fiber and is also very tasty, but it can be part of a fasting dish that does not endanger our health.

Here's how easy it is to prepare a fasting broccoli food web:

Recipes for the Heinner electric grill

Recipes that I cook just for me are relatively simple, because I do not have to cover several types of food preferences. But even so, my challenge comes from reducing boredom and eliminating the eating routine, which can decrease my motivation to eat healthy simply because it becomes monotonous and boring. At the same time, it is quite complicated to cook daily, although I am among the the lucky ones who have help with household chores. I don't want to think about how hard it is to cook every day when you have housework on your mind. The solution in this case is to cook intelligently, using the same base for different dishes. Here are some easy-to-implement recipe ideas for weight loss.

Tomato juice with tomatoes from the mother's garden

All summer my mother brought me tomatoes from her garden. Imperfect, grown naturally, smelling hot, dusty and dry summer. The tomatoes that I know from the country from Plenita, when the wicks were hunched over under their weight and the smell could be felt beyond the fence that surrounded the rows of poles that supported the tomatoes. Only those who grew up in the country know what a joy it was to take tomatoes from the bush in the evening, to wash them of dust, to add onions, vinegar and a mash of bread and cheese. It was the perfect summer food, in the evenings of my childhood in Plenita, between dustbins left by some Dacia that passed through the village alley and the smell of basil that rose when the watering of the gardens began.

Pie diet recipe

The diet pie recipe saves you whenever you feel like eating something good and tasty, but low in calories and high in protein. I chose spinach pie for this dietary recipe because spring is in season, it is fresh in the market and has a high content of folate and fiber, also having very few calories. It is very suitable in diets because it keeps you hungry and can be used in many diet recipes.

For the dietary recipe for spinach pie you need fresh spinach, onion, eggs, telemea or feta and dakos, a Greek buckwheat bread, baked twice. It can be found in more eastern supermarkets, but if you can't find this product, it's no problem, you can replace the amount of dakos with buckwheat flakes. It won't have the same consistency, but it works very well.

How to make a healthy sandwich

How do you make a healthy sandwich? Because it's comfortable, it's tasty, it's tasty. But with the start of the weight loss season, the issue of healthy, light and low-calorie food options is growing more and more often. My clients who have a busy schedule in the morning & # 8211 prepared school children, long drive to the office, prepared various arrears for college or job & # 8211 often prefer to skip breakfast or choose to eat a packet of cookies, pretzel or pastry for lack of time. That's why I prepared this text, about how to make a healthy sandwich that doesn't blow up your calories, especially when you want to lose weight.

Curry with vegetables, millet and quinoa

Curry with vegetables, millet and quinoa is my latest fasting discovery. If there are any of my readers with experience in the kitchen, I beg them not to throw stones, because this recipe appeared on a Sunday night when I had nothing else to eat around the house, but somehow it came out tasty. In addition, this curry recipe is prepared very quickly and does not require scholarly cooking knowledge.

Ballerina diet: example of menu & quick recipes

The ballerina diet is quite drastic, but it promises to get rid of 1 kilogram per week. It should not be kept for more than 2 weeks. Here's what to eat if you follow this diet!

The ballerina diet completely bans simple carbohydrates, and fatty dairy products & ndash are allowed only Greek yogurt, kefir and cottage cheese. During the ballerina diet, the main meal of the day is lunch, breakfast and dinner being much lower in calories than the meal during the day.

Here is an example of a menu for each meal of the day, as well as some recipes:

  • Unsweetened coffee
  • & frac12 grepfrut
  • 2 boiled eggs
  • sauteed spinach in olive oil (maximum 2 tablespoons)

Spinach recipe sautéed in olive oil

If you eat boiled eggs with boiled spinach in olive oil for breakfast, here's how to cook it.

  • 150 g of spinach, washed and cleaned
  • 1 teaspoon olive oil
  • pepper (salt is not allowed in the ballerina diet)
  • 1 slice of lemon (optional)

Heat the oil in a non-stick pan, then sauté the spinach in it. Increase the heat, season with pepper and cover the pan with a lid. After 3 minutes, you can take the pan off the heat to drain the juice left by the spinach. Then you will leave the spinach to sauté for another 1-2 minutes. Put the spinach on a plate, squeeze the lemon juice over it and serve with boiled eggs, cut into slices.

  • raw vegetables
  • chicken breast
  • sweet potato
  • olive oil
  • green tea

Baked chicken recipe with sweet potato


  • 120 g of chicken breast
  • & frac12 sweet potato peeled and cut into cubes
  • 1 teaspoon olive oil
  • spices of your choice

Preheat the oven to 200 degrees Celsius. Place the seasoned chicken breast with spices in a tray previously covered with baking paper. Add the diced sweet potatoes and olive oil and place the tray in the oven. After 15 minutes, open the oven and turn the piece of chicken breast on the other side, as well as the potato cubes. Leave it in the oven for about 15 minutes, then remove what is in the tray on a plate and serve with fresh vegetables of your choice.

Baked salmon recipe with steamed broccoli

  • a piece of salmon
  • spices of your choice
  • & frac14 lemon
  • 1 cup of broccoli bouquets

Preheat the oven to 180 degrees Celsius. Massage the piece of salmon with your favorite spices. Place the salmon in the pan on a piece of baking paper and place when the oven is hot. The salmon will cook in a maximum of 15-20 minutes. Meanwhile, scald the broccoli bunches in water, then drain.

Serve the salmon seasoned with lemon juice, along with broccoli.

Snacks during the day:

  • 1 cup currants and a few ripe almonds
  • 2 cubes of dark chocolate, with over 90% cocoa
  • the water

Tips to help you make the ballerina diet even more effective:

  • Consume plenty of water, and when you feel the need to drink something else, choose unsweetened teas or lemonade, never juices, be they natural.
  • Do not skip meals, because this way you get hungry and there are great chances to deviate from the food plan.
  • Avoid alcoholic beverages during the diet, as they also contain significant amounts of sugar.
  • Practicing sports & ndash do not forget that ballerinas associate this diet with a very active lifestyle and many hours spent in the ballroom, practicing.

As with any diet, the recommendation is to consult with your doctor before imposing dietary restrictions. You also need to listen to your body and, if you feel bad, give up your diet and adopt a balanced diet.