Dietary new potatoes in the oven - the best pp options. Diet food recipes simple from potatoes Diet food recipes from potatoes

Mashed potatoes love to eat all over the world. It should be distinguished mashed potatoes and crushed or mashed potatoes.

Mashed potatoes are allowed in the diet for pancreatitis and are included in many therapeutic diets.

To cook delicious mashed potatoes, First, you need to choose the right potatoes. If you bought fodder grade potatoes, then no matter how hard you try, the mashed potatoes will not be tasty enough.

Secondly, to cook mashed potatoes, You should follow the cooking technology and the inclusion of certain ingredients in addition to potatoes.

Mashed potatoes can be a side dish or an ingredient for preparing other dishes.

Mashed potato recipe

Ingredients:

• milk - 100 g (1/2 cup)

Cooking technology:

1. Wash the potatoes well, peel them, put them in a saucepan and cover with hot water. The water level is 1 cm above the potato level. Let's add some salt. Cover the pan with a lid.
2. mashed potatoes, and also the color mashed potatoes will become gray and unappetizing.
3. The potatoes are cooked - we check with a fork. Now drain the water. Dry on the stove and rub through a sieve (according to technology - a rubbing machine)
4. Add hot milk and butter, beat until fluffy.

I don't like thick purees and leave a little water. Mashed potatoes I have no idea, but I use a blender with this attachment (see picture on the right). In this case, the result is a puree similar to cream. Of course, this is not for everyone. 🙂 Some people like coarser food, but for those who require a gentle diet, this is just right. If you cook mashed potatoes from crumbly potatoes, then after 15 minutes drain half the volume of water and continue cooking. Otherwise you will receive soup, but not mashed potatoes!!!

Mashed potato calories

If you follow the technology for preparing mashed potatoes and adding the ingredients, then the calorie content of the dish per 100 grams of the dish is 82.6 Kcal. As you can see, the dish is low in calories. The main composition of potatoes is starch and protein. Therefore, mashed potatoes can be successfully consumed as part of a protein diet for weight loss. Nutrient content per 100 grams of dish:

• Proteins - 30.45 g
• Fat –23.65 g
• Carbohydrates - 1.05 g
• Calories – 337.59 K feces
• IN 1 - 0 mg
• AT 2 - 0 mg
• C - 0 mg
• Ca- 0 mg
• Fe - 0 mg

Mashed potatoes in a slow cooker

If we have mashed potatoes will be a side dish for meat, fish or chicken, then it is more convenient to cook in a slow cooker.

Potatoes will be boiled in the multicooker pan, and meat, chicken or fish will be cooked in the “steaming” container.

And now more about how to cook mashed potatoes in a slow cooker:

Ingredients:

• potatoes - (250 -300) g. - three medium tubers
• milk - 100 g (1/2 cup)
• butter - 1 tsp (partial)
• iodized table salt - to taste

Cooking technology:

1. Wash the potatoes well, peel them, cut the potatoes into quarters and put them in a multicooker pan, add hot water. The water level is 1 cm above the potato level. Let's add some salt.
2. The “Steam” container can contain meat, chicken or fish. (see recipes for their preparation). Close the lid of the multicooker.
3. We set the multicooker mode: “Steaming”, time 40 minutes.
4. While the potatoes are cooking, bring the milk to a boil, but do not boil. Put butter in milk. Never skimp on milk! Cold milk poured into potatoes will not give you the opportunity to get lush mashed potatoes, and also the color mashed potatoes will become gray and unappetizing.
5. After the multicooker signals that it is ready, remove the pan, drain the water, and transfer the potatoes to another bowl. We prepare the puree in the usual way - add milk, butter and grind through a sieve (crush with a masher or beat with a blender, see recipe above)

You can add eggs (preferably yolks) to the finished and hot mashed potatoes and beat again. Garnish with chopped herbs. But this is no longer a classic puree. It's a matter of taste, some people like it.

Bon appetit!

The history of cooking knows many cases when this or that product, through the efforts of overly zealous nutritionists, fell into disgrace for many years. And absolutely undeservedly! Thus, tomatoes were considered in some places almost a poisonous plant, “useless” fiber was at one time intensively removed from foods, and potatoes, pasta and bread were declared the number one enemy for a slim figure. And each time it turned out that the gentlemen Experts in Healthy and Proper Nutrition were unforgivably mistaken. So what are the benefits of potatoes, and can they be used in weight loss diets to benefit the body?

The benefits of potatoes for weight loss...

One thing that has received a lot of damage (and continues to do so to this day) from nutritionists is potatoes. A huge number of specialists, when advising their patients to eat more vegetables, do not forget to make the standard clause “except potatoes”. It causes both obesity and constipation... Let's see what we are depriving ourselves of by refusing a vegetable that is “dangerous” for our waistline.

Potatoes contain:

• Minerals - phosphorus, magnesium, sodium, zinc, iron, iodine, cobalt, copper. And we haven’t yet mentioned calcium, which not only has a beneficial effect on the heart, but also prevents the stagnation of excess fluid in the body, thereby relieving us of edema and cellulite!
• Vitamins, especially group B. And in terms of the content of ascorbic acid (vitamin C), even the vaunted grapefruit cannot keep up with the modest tuber.
• Plant protein that guarantees satiety and reduces the likelihood of unplanned trips to the refrigerator.
• Fiber, the benefits of which for weight loss have not been heard only by those who, in principle, have never been interested in this topic.
• Starch. Although it has the property of strengthening the stomach, it has a beneficial effect on digestion in general and is a slow-digesting carbohydrate.
• Water.

With all this, potatoes contain a minimum of fat and very few harmful “fast” carbohydrates. And its calorie content is only 80 kcal per 100 g. For comparison, the favorite of experienced “dieters,” buckwheat, contains three and a half times more, and barley four times more.

...And its harm

But it’s not for nothing that adherents of proper nutrition at one time anathematized potatoes and mercilessly crossed them out of the diet? Yes and no.

• The bad reputation of the root vegetable has been created primarily by our unhealthy eating habits. We fry it with butter (some even with cracklings!), deep-fry it, turn it into puree with a good portion of butter, crunch it with chips with gusto... And even if we bake it, we serve the potatoes with ketchup and other non-dietary sauces. As a result, a harmless 80 kcal in the blink of an eye “swells” to almost 200 for fried potatoes and more than 300 for deep-fried potatoes.
• The abundance of starch in the root vegetable can add folds to our waist if we consume the product too often, in large quantities or in the afternoon, especially for dinner.

So is it possible to lose weight by eating potatoes?

Experience shows that proper consumption of potatoes does not interfere with weight loss. Put aside the frying pan and deep fryer, replacing them with a steamer and grill that do not require the use of oil. Boil and bake potatoes in their skins - by the way, they contain many useful elements. Avoid mayonnaise and other “wrong” condiments. Finally, take the advice of supporters of separate nutrition, who prefer to consume potatoes not as a side dish for meat (animal protein + vegetable protein), but as an independent dish or part of a vegetable salad.

And, of course, try not to overeat. According to nutritionists who are peacefully disposed towards this wonderful vegetable, a person can freely allow himself to eat one serving of properly cooked potatoes every other day, preferably in the first half of the day. And if we are talking about a first course with root vegetables, you can enjoy it at least every day. Naturally, provided that you are not going to consume potato soup in pans.

Calorie table for potato dishes

To ensure we don’t get into trouble, let’s check what the real nutritional value of potatoes prepared in different ways is.

Menu and rules of the potato diet

There are many options for losing excess weight using potatoes. Here, for example, is one of the most effective, but at the same time, alas, monotonous diets...

Nine day diet

Day 1–3:

In the morning, bake 1.5 kg of well-washed but unpeeled potatoes in the oven, divide it into 4-5 servings and eat at regular intervals throughout the day. Oil, salt and spices are prohibited, but it is allowed to brighten up the taste of the dish with a sprig or two of dill or parsley.

Day 4–6:

Boil the same amount of potatoes in their skins, divide into 5 servings and eat throughout the day. During the first three meals, it is allowed to pour a small amount of olive oil over the prepared tubers or sprinkle with lemon juice.

Day 7–9:

It's time for boiled potatoes. If you wish, turn it into a puree by adding a small piece of butter, a lot of herbs and 2-3 cloves of garlic pressed into the pan.

Have dinner no later than four hours before bed, drink at least 2 liters of clean water every day and as a result you will get clean intestines, no feeling of hunger and a loss of 3, 5, and sometimes 7 kg. True, there is a risk that during this time you will hate potatoes.

Menu for 7 days: with and without kefir

Does your diet seem too boring? Try another, more creative one. True, dinner is not provided on this diet, but every time you have a new dish for breakfast and lunch.

Monday.

• Breakfast: 150–200 g of mashed potatoes with milk, but without salt. If desired, add a sprig of parsley or half a crushed clove of garlic.
• Lunch: A bowl of soup with meat broth (use lean beef) with potato dumplings. A small portion of vegetable salad. No potatoes!

• Breakfast: Potato casserole with vegetables. You can add low-fat milk, but skip the cheese and sour cream.
• Lunch: A bowl of chicken broth and a plate of vegetable salad with potatoes prepared in any of the permitted ways. One hard-boiled egg - cut it and add to the salad.

• Breakfast: 2-3 dumplings with potatoes (you can add a little sour cream).
• Lunch: Rice soup with potatoes, a plate of cucumber and tomato salad.

• Breakfast: A couple of jacket potatoes boiled with garlic and herbs.
• Lunch: Soup based on potatoes and any cereal, cucumber salad, seasoned with a dessert spoon of butter.

• Breakfast: Potato casserole with legumes - peas or beans. Or a couple of small boiled potatoes and, separately, a portion of beans.
• Lunch: Mushroom soup and vegetable salad with pieces of boiled potatoes.

• Breakfast: Vegetable casserole with potatoes again. You can add a small slice of cheese.
• Lunch: Thick mashed potato soup with tomatoes and a salad of fresh tomatoes and herbs.

Sunday.

• Breakfast: Draniki. Since you will be dealing with oil, keep it as little as possible.
• Lunch: Soup with potatoes and chicken, vegetable salad.

Instead of dinner, drink water and herbal teas. But be careful! If you suffer from edema, excess fluid in the evening will make the problem worse.

Another variation of the same diet suggests eating a glass of kefir for dinner, whipped into a cocktail with herbs, garlic and fresh cucumber or a handful of berries. If you do everything right, you will get a digestive tract that works like a clock, your body is cleansed of waste and toxins and, on average, you will lose 5 kg.

Cabbage diet

If you're in a hurry and can't wait to see results, tighten your belt and stick to the potato-cabbage diet for a week. All you will eat daily is:

• potatoes - 4 medium-sized pieces, boiled or baked in their skins;
• cabbage - 500 g fresh, stewed in water or steamed;
• herbal teas without sugar, mineral water without gas, drinking water - in unlimited quantities.

Salt and spices are prohibited, except black pepper and garlic. But you will get rid of at least 7 kilos! True, along with them there is a risk of losing your good mood and well-being, so don’t get too carried away with this diet.

If you are too hungry, give yourself dinner three times a week from a 200-gram piece of boiled fish.

Potato and egg weight loss

When just 1.5–3 kg spoils your life, there is no point in tormenting yourself with a weekly race. Set aside three days to lose weight and spend them on the following diet:

• Breakfast: 200 g of milk, kefir or unsweetened drinking yogurt.
• Lunch: 300 g of boiled potatoes, pureed using a blender, a few spoons of milk and a pinch of black pepper.
• Dinner: salad of a couple of small boiled or baked potatoes, sprinkled with vinegar, hard-boiled egg, black pepper and herbs. A nice bonus - 1 tsp. vegetable oil and a little salt.

Potassium diet

Do you want to lose weight without suffering from a monotonous diet? Easily! Just combine potatoes, cereals and dried fruits in your menu. For example, like this:

• Have breakfast with a portion of buckwheat cooked in milk.
• During lunch, eat a handful of dried apricots and a glass of carrot or any other vegetable juice.
• Have lunch with a bowl of beef broth soup with potatoes and snack on a 150-gram portion of boiled rice.
• A dietary dessert made from an apple baked with a small amount of raisins and 1/2 tsp will allow you to turn your diet into a real celebration of the belly. cinnamon.
• Dinner will consist of a potato cutlet with boiled beef. The piece of meat should be very small, no more than 50 g.

Drink tea without sugar, skim milk, water, herbal infusions and dried fruit compote. It is better not to get carried away with the latter due to the presence of sugar - one glass a day is more than enough.

Or use the most gentle diet option. Twice a day, take half a glass of freshly squeezed potato juice: in the morning 30 minutes before breakfast and at noon, half an hour before lunch. Avoid fatty and fried foods, reduce the amount of salt and sugar in your diet, do not overeat and have something light for dinner. The duration of the diet is 2 weeks. You will lose weight slowly but surely - by 2–3, and with a large initial weight, by 5 kg per week.

Some tips for those who intend to achieve slimness with the help of potatoes:

1. Do not stick to the diet for more than 7-9 days. Due to an unbalanced diet, it has a bad effect on the skin and hair. This will affect older women especially quickly.
2. Take vitamin complexes to at least somehow compensate for the lack of nutrients.
3. The best time for a diet is autumn. Young potatoes contain a maximum of nutrients and a minimum of calories, while the toxic substance corned beef accumulates under the skin of old potatoes.

An example of dietary recipes with a “dangerous” vegetable

Potatoes with tomato sauce

You will need:

• Potato.
• Tomatoes.
• Garlic.
• Parsley.
• Dill.
• Black pepper.

All proportions are arbitrary and depend only on your taste and the number of eaters.

Preparation:

1. Wash the potatoes using a hard dish sponge and boil them in their skins. It is advisable to do without salt.
2. Finely chop the tomatoes.
3. Chop the greens.
4. Chop the garlic.
5. Peel the finished potatoes and cut them into pieces.
6. Mix chopped tomatoes, herbs and garlic, season with pepper and pour the resulting seasoning over the potatoes. Ready!

With pleasant sourness

You will need:

• Potato.
• Sorrel.
• Garlic.
• Olive oil or unsweetened natural yogurt.
• Pepper optional.

The proportions are arbitrary, but if you have not dealt with sorrel before, take it smaller - about 1 small bunch for 3 large potatoes.

Preparation:

1. Peel the root vegetables and boil until tender. If you absolutely don’t like unsalted potatoes, add a little salt, but you can do without it.
2. Grind the sorrel.
3. Pass the garlic through a press.
4. Mix with butter or yogurt.
5. Cut the potatoes into slices and cover with green sauce.

With rosemary in the oven

You will need:

• 4-5 small potatoes.
• Fresh or dried rosemary – ½ tsp.
• Vegetable oil – ½ tbsp. l.
• Black pepper.
• Salt.

Preparation:

1. Mix rosemary, pepper and salt. If you are using a fresh plant, rinse it first, pick the thin “needles” from the stem and chop it.
2. Wash the potatoes well, pat dry with a paper towel and cut into large slices. Place on a baking sheet, sprinkle with seasonings and drizzle with oil.
3. Place the spiced potatoes in an oven preheated to 200 degrees. After 10–15 minutes, turn it off and leave the finished dish behind the closed door for another 10–12 minutes.

Considering the small amount of oil and salt, the recipe can safely be called healthy and dietary, but still try not to eat it for dinner.

Video: Cooking new potatoes

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Potatoes are a filling and healthy vegetable. When properly prepared and consumed, it can be an excellent dietary dish. The article will talk about the benefits of this root vegetable and provide several recipes for potato dishes.

Contents [Show]

Potatoes - good or bad?

Many consider potatoes to be an indispensable product of the daily diet. It's filling and delicious. It is easy to prepare and easy to buy at any store. Potatoes contain a high percentage of carbohydrates and healthy fiber. It is also a storehouse of vitamins C, B1, B2, B6, A. These are only part of the beneficial sources of nutrition for the body. A large supply of potassium and phosphorus necessary for humans is contained in potatoes. Of course, the high number of carbohydrates (about 16 per 100 grams of product) does not make potatoes the leader of the dietary table. It is important to prepare it correctly.

Potatoes and diet - cooking rules

• Soaking the potatoes in cold water before cooking helps remove excess starch.
• It is beneficial to cook potatoes with their skins on. It contains the greatest amount of useful substances.
• Do not use a large amount of oil when cooking potatoes.
• You cannot combine root vegetables with meat or cereal products. This will promote weight gain.

Potato recipes

Potatoes with rosemary and olive oil in skins

It is very simple to prepare a tasty and aromatic potato dish.

You will need:

• medium-sized potatoes - 10 pieces;
• olive oil (unrefined) – 1 tablespoon;
• coarse salt - one pinch;
• black pepper (freshly ground) – 1–2 pinches;
• dried or fresh rosemary – ½ teaspoon.

Cooking process:

• Rinse the tubers well under cold running water. For convenience, you can use a sponge to wash dishes. It will do an excellent job of removing dirt on the surface.
• Dry the potatoes. Cut into small slices. If the vegetable is not large, then into 4 parts.
• Mix salt, rosemary and ground pepper. Sprinkle this mixture over the potato slices. Stir and drizzle with oil.
• Place carefully (skin side down) on a baking sheet or frying pan.
• Bake for 10 minutes at a high temperature of 210–220⁰С. The mode should be chosen so that the heat comes more strongly from above.
• Reduce temperature to 180⁰С. Leave to cook for another 10–15 minutes.
• Ready potato wedges can be easily pierced with a toothpick.
• Serve hot with fish or vegetables.

Stewed potatoes in a slow cooker with onions and sour cream

Cooking food is quite a troublesome task. But the recipe for potatoes in a slow cooker does not require much time.

You will need:

• young potatoes – 0.5 kg;
• onions – 2 pieces;
• low-fat sour cream – 3 tablespoons;
• bay leaf – 1 piece;
• vegetable oil – a few drops;
• salt, pepper mixture;
• dill greens (for serving).

Preparation:

• Peel the potatoes from the peel layer. First put on gloves to protect the skin of your hands. The young root vegetable has the property of coloring the skin.
• Chop the peeled vegetable as desired. Don't chop too finely.
• Also peel and chop the onion finely.
• Set the multicooker to “frying” mode.
• Grease the bowl with oil using a silicone brush.
• Place the potatoes in a multicooker container and fry for 10 minutes.
• Then add the prepared onion. Continue frying for another 5-7 minutes.
• Mix sour cream with boiled water in a 1:1 ratio.
• Add the mixture to the potatoes and onions.
• Set the multicooker to the “stew” mode.
• Cook for 20 minutes with the lid closed.
• Finally, add salt to taste and pepper. Throw in one bay leaf if desired.
• Leave to simmer for 10–15 minutes. Sprinkle with fresh dill before serving.

In this form, potatoes are good even without meat. This lean potato dish can be prepared for adults and children.

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General rules

Anyone familiar with various diets knows that potato− almost always a prohibited product, excluded by weight loss methods. But this is fair and justified only in those cases when you are fond of fried potatoes in oil, seasoning them with various high-calorie sauces, or mashed potatoes to which butter and milk are added. A potato diet for weight loss, on the contrary, will help you lose excess weight without giving up such an affordable and satisfying product.

There is an opinion that eating potatoes is almost the cause of excess weight. But experts have proven that the content it contains starch It breaks down perfectly into simple sugars, and the vegetable itself is well absorbed by the body, without affecting the gain of extra pounds. In addition, in 100 gr. fruit (about 2 medium potatoes) contains only 80 kcal.

This diet is ideal for those who want to quickly transform themselves. The weight loss menu is based on the consumption of dishes with minimal calorie content from potatoes prepared without salt and fat, as well as vegetables with negative calorie content, which increase the effect of the diet, and kefir, which helps to avoid discomfort by gently cleansing the body.

There are several options for losing weight on potatoes: fasting day And diet, which can last 3 and 7 days.

Fasting day on potatoes

The good thing about such a day is that during it you absolutely do not feel hungry. Such unloading can deeply cleanse the body, and is also necessary for people suffering from jade, hypertension, circulatory failure.

The basic recipe is incredibly simple: 1.5 kg of new jacket potatoes should be baked without salt and fat or boiled and divided into 4-5 meals. It is allowed and even encouraged to decorate the dish with fresh herbs: dill, onion, parsley, basil.

In addition, on such a day it is useful to prepare potato juice. It doesn't matter if you don't have a juicer. The fruit can be grated and squeezed. It is enough to drink 200-300 ml per day.

Raw potato juice has amazing medicinal properties, has an anti-inflammatory effect, stimulates intestinal function and urination, and perfectly rids the body of accumulated toxins.

During a potato fasting day, you can get rid of 1.5 kg, and you can use this weight loss technique no more than 2 times a month.

Reviews about fasting day on potatoes:

• “... During my entire struggle with excess weight, I tried a bunch of fasting days: on fruits, chocolate, kefir, apples, and so on. But unloading on potatoes is my favorite. Why? First of all, I'm not hungry. And this is probably the most important thing. Secondly, it is accessible. There are always potatoes in the house, even if I decide to spontaneously have a fasting day, I don’t have to run to the store in search of groceries. Thirdly, most effectively. I spend such days quite often and consistently lose 1-1.5 kg.”;

• “...For me, unloading on potatoes is very much to my liking. I ate it boiled in its jacket, seasoned with green onions and dill. And I ate another cucumber for lunch. Most importantly, everything is without salt. Plus I drank about 2 liters of water per day. I liked that it was filling and inexpensive, but the result, I think, could have been better - only minus 450 g.”

Potato diet for 3 days

Suitable for those who want to quickly lose a few kilograms, for example, to look better in their favorite dress. Within 3 days you will need to eat no more than 0.5 kg of potatoes, boiled or baked in their jackets. You should definitely drink a lot of clean water or weak green tea.

Potato diet for 7 days

It is somewhat more difficult to tolerate than the three-day one, so you can add low-fat cottage cheese, milk, sour cream, and chicken eggs to the menu. Here you can also season all dishes with herbs and drink plenty of fluids.

Despite all the benefits of this vegetable, this technique is not beneficial for the body, therefore, during a potato diet, it is recommended to take vitamin complexes.

Can you eat potatoes on a diet?

On this diet, you are allowed to eat boiled or baked potatoes. The main thing is that all dishes are prepared without fat milk, butter and salt. Also, experts advise turning to a potato diet in the summer. First of all, in the summer mono-diets easier to tolerate, and secondly, this is the time for young potatoes, which are the most useful and valuable for the diet.

And now the main question that most people ask when they learn about this technique: why can’t you eat fried potatoes on a diet? The first, and also the most important reason, is oil. The oil that we use to prepare a dish is not only a source of animal fat, which is difficult for our body to digest and goes into subcutaneous fat, but when heated it also turns out to be a source of dangerous carcinogens. And in the future, these harmful substances can cause tumor diseases.

The second reason why you should avoid fried potatoes is the seasonings and sauces that create their special taste. We are talking about salt, which we often overdo when we fry potatoes, and about various store-bought fatty dressings with gigantic amounts of e-additives and high calorie content.

Authorized Products

You are allowed to eat on a potato diet fresh vegetables that are rich in fiber and low in calories: lettuce, peppers, cucumbers, asparagus, celery, cabbage, carrots. Such products help cope with hunger and improve the functioning of the body, and you can eat them in large quantities without worrying that this may negatively affect your figure.

Also, do not forget about chicken broth soups, which also contribute to quick and high-quality saturation of the body.

And, of course, the main product of this diet is potato. It can be eaten no more than 1.5 kg per day in the form of puree, boiled, or baked.

Of course, the range of allowed foods on the potato diet is quite meager. But sometimes you can afford

• 100 g of chicken meat, if you feel hungry even after the main meal;
• a spoonful of honey, prunes or raisins if you want something sweet.

But, judging by the reviews, such a menu is quite successfully tolerated and those losing weight achieve their goals.

Table of permitted products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
cabbage	1,8	0,1	4,7	27
young potatoes	2,4	0,4	12,4	61
cilantro	2,1	0,5	1,9	23
green onion	1,3	0,0	4,6	19
carrot	1,3	0,1	6,9	32
cucumbers	0,8	0,1	2,8	15
salad pepper	1,3	0,0	5,3	27
parsley	3,7	0,4	7,6	47
radish	1,2	0,1	3,4	19
salad	1,2	0,3	1,3	12
celery	0,9	0,1	2,1	12
asparagus	1,9	0,1	3,1	20
tomatoes	0,6	0,2	4,2	20
dill	2,5	0,5	6,3	38
Nuts and dried fruits
raisin	2,9	0,6	66,0	264
Confectionery
marshmallows	0,8	0,0	78,5	304
Raw materials and seasonings
basil	2,5	0,6	4,3	27
honey	0,8	0,0	81,5	329
ground black pepper	10,4	3,3	38,7	251
Dairy
kefir 0%	3,0	0,1	3,8	30
Bird
chicken breast	23,2	1,7	0,0	114
Eggs
chicken eggs	12,7	10,9	0,7	157
Oils and fats
olive oil	0,0	99,8	0,0	898
Non-alcoholic drinks
water	0,0	0,0	0,0	-
green tea	0,0	0,0	0,0	-

Fully or partially limited products

Prohibited foods include sweet fruits such as grapes, mangoes, bananas - they can only provoke appetite, which can lead to a breakdown.

Also, you cannot replace a home-cooked potato dish with semi-finished products with potatoes: dumplings, store-bought pancakes - you will never know their actual composition and quality of raw materials.

It’s worth forgetting, preferably forever, about fried potatoes and french fries because of the oil, salt and sauces that always accompany them.

Also, avoid sweets: store-bought chocolate and candies break all records for the content of transgenic fats and sugar. If you really want to buy something for tea, take creamy marshmallows. This is one of the most harmless sweets on current shelves.

At the end of the list of prohibited foods is alcohol. In addition to its high calorie content, alcohol retains water in the body, which we need to activate metabolism and successfully lose weight. So, both during the diet and in the future, it is recommended to reduce the consumption of alcoholic beverages to a minimum.

Table of prohibited products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Fruits
bananas	1,5	0,2	21,8	95
mango	0,5	0,3	11,5	67
Berries
grape	0,6	0,2	16,8	65
Snacks
potato chips	5,5	30,0	53,0	520
Flour and pasta
pasta	10,4	1,1	69,7	337
pancakes	6,1	12,3	26,0	233
dumplings with potatoes	4,4	3,7	18,5	125
dumplings	11,9	12,4	29,0	275
Bakery products
sliced ​​loaf	7,5	2,9	50,9	264
buns	7,9	9,4	55,5	339
Confectionery
jam	0,3	0,2	63,0	263
candies	4,3	19,8	67,5	453
nutella pasta	6,8	31,0	56,0	530
cookie	7,5	11,8	74,9	417
cake	3,8	22,6	47,0	397
Ice cream
ice cream	3,7	6,9	22,1	189
Chocolate
chocolate	5,4	35,3	56,5	544
Raw materials and seasonings
mayonnaise	2,4	67,0	3,9	627
sugar	0,0	0,0	99,7	398
salt	0,0	0,0	0,0	-
Dairy
milk 4.5%	3,1	4,5	4,7	72
cream 35% (fat)	2,5	35,0	3,0	337
sour cream 40% (fat)	2,4	40,0	2,6	381
Cheeses and cottage cheese
parmesan cheese	33,0	28,0	0,0	392
cheddar cheese	23,0	32,0	0,0	392
Meat products
pork	16,0	21,6	0,0	259
veal	19,7	1,2	0,0	90
bacon	23,0	45,0	0,0	500
Sausages
boiled sausage	13,7	22,8	0,0	260
sausages	10,1	31,6	1,9	332
Oils and fats
sunflower oil	0,0	99,9	0,0	899
Alcoholic drinks
white dessert wine 16%	0,5	0,0	16,0	153
red dessert wine	0,5	0,0	20,0	172
vodka	0,0	0,0	0,1	235
beer	0,3	0,0	4,6	42
Non-alcoholic drinks
soda water	0,0	0,0	0,0	-
cola	0,0	0,0	10,4	42

* data is per 100 g of product

Menu (Power Mode)

Potato diet menu for 3 days

In 3 days of this diet method you can lose up to 3 kg.

Potato diet menu for 7 days

The seven-day menu of this method excludes dinners in order to reduce the amount of carbohydrates entering the body. But if the feeling of hunger is too overwhelming, you can eat a vegetable salad with a negative calorie content. The vegetables included in its composition do not bring with them any energy value, but the body spends a huge amount of energy on their digestion. These are cabbage, cucumber, celery, asparagus, radishes, spinach, carrots.

	Breakfast	Dinner
Day 1	mashed potatoes; glass of milk 1.5%	vegetable salad
Day 2	potato casserole; 2 fresh cucumbers	chicken bouillon;
Day 3	100 g cottage cheese 0%; glass of kefir 0%	baked jacket potatoes; vegetable salad
Day 4	mashed potatoes; glass of milk 1.5%	potato soup with chicken broth; vegetable salad
Day 5	100 g boiled asparagus; 3 potatoes, boiled in their jackets	pureed potato soup; 100 g cottage cheese 0%; vegetable salad
Day 6	potato casserole; 2 fresh cucumbers	potato casserole; vegetable salad; glass of kefir 0%
Day 7	mashed potatoes; glass of kefir 0%	chicken bouillon; salad of 1 boiled chicken egg, fresh vegetables and boiled potatoes

Dietary potato dishes

Recipes for dietary potato dishes are not just bland mashed potatoes. Even such a mono-diet can be made incredibly tasty by properly preparing its main component - potatoes.

Potatoes baked in the oven with garlic

Potatoes with sour cream and garlic in the oven - a flavorful, satisfying and quick dish for which you need:

• 0.5 kg potatoes;
• 3 cloves of garlic;
• 4 tbsp. spoons of low-fat sour cream;
• 1 chicken egg;
• ground black pepper;
• greenery.

Wash and cut the potatoes. There is no need to peel it, since with jacket potatoes, more valuable substances that promote weight loss enter the body. Mix with sour cream, grated garlic and pepper. Transfer to a baking dish and place in the oven, preheated to 180-200 degrees, for 30 minutes. 5 minutes before removing the dish from the oven, pour it with a beaten chicken egg, and garnish with fresh herbs before serving.

Dietary casserole

How to prepare the most delicious potato casserole that will not harm your figure? Here's a great recipe!

You will need:

• 5 medium potatoes;
• 1 onion;
• 2 tbsp. spoons of low-fat sour cream;
• 200 g chicken breast;
• 2 chicken eggs;
• pepper, aromatic herbs (rosemary, basil, mint, oregano);
• 100 g hard cheese;
• greenery.

Grate the potatoes on a fine grater, add eggs, spices, onions and mix everything thoroughly. Next, add sour cream, grated hard cheese, finely chopped chicken breast and place in a greased form. Bake the dish for 30 minutes at a temperature of 200 degrees. At the end of cooking, sprinkle with cheese and fresh herbs.

Potato soup

This version of a potato dish perfectly envelops the mucous membrane of the stomach, warms it up, satisfies perfectly... and this soup is simply very tasty! Therefore, under no circumstances ignore this recipe while adhering to the potato diet.

You will need:

• 400 ml water;
• 200 g potatoes;
• 20 g wheat flour;
• 200 ml milk;
• 1 chicken egg;
• 15 g butter;
• greenery.

Cut the potatoes into cubes and cook for 15-20 minutes. Then add flour, mix thoroughly, grind with a blender and let it boil again. Next, mix the egg and milk and add to the soup. Blend the soup again with a blender and let it boil. Before serving, you can season the soup with butter and herbs.

In case of failure

Of course, there is always a risk of failure. This is influenced by various factors: stress, anxiety, willpower, insufficient nutritional value of the proposed dietary menu.

Here are valuable tips that will help you not to break down, reach the end of the diet and achieve the desired result.

• During the diet, forget about alcohol. You will certainly want to snack on a glass of wine with cheese or chocolate, and a pint of beer with greasy chips, crackers or French fries. Alcohol provokes a feeling of hunger, and believe me, this will only harm you.

• Don't force yourself to eat. If the day has come when you can no longer even look at potatoes, take a break. Have a salad with permitted vegetables.

• Find something to do. There is no point in going on a diet. Perhaps it will be running or yoga, or even cleaning or manicuring. This way you can take your mind off the obsession with destroying all the food supplies in the house.

• Praise yourself. And yes, in the case of this technique it is sweets. Fruits and sweet tea are not provided here, but this does not prohibit you from eating 5-10 raisins, a spoonful of natural honey or half a creamy marshmallow, rewarding yourself for the path you have traveled. It is recommended to eat sweets before 14.00.

If a breakdown does occur, there is no need to worry. It is enough to concentrate and not give up the diet you have started, but from the next day start again on the proposed menu. Also, if you fail, it is recommended to extend the diet for 1-2 days.

Quitting the diet

Of course, a diet with limited carbohydrate intake gives good results. However, it is impossible to completely give up fruits, bread, and cereals. They must be present in your classic diet. At the end of the potato diet, such products should be introduced in small quantities. It’s better to start with buckwheat, apples, oranges, brown rice, whole grain bread, and after 2-3 weeks you will be able to eat most of the “right” foods.

Contraindications

This technique is not suitable for people who suffer from chronic diseases, liver, kidney and heart diseases. Also, the diet is strictly contraindicated for patients diabetes mellitus and people under 20 years of age.

During pregnancy and lactation

The diet is contraindicated for pregnant and breastfeeding women.

Pros and cons of the potato diet

pros

Minuses

No feeling of hunger. Potatoes are a hearty vegetable that can fill you up quickly. Among those losing weight on such a diet, attacks are most often not observed apathy, fatigue, decreased performance, and the diet itself is easily tolerated. Availability. Perhaps this is the most economical mono-diet. All dishes are easy and quick to prepare and do not take much time or effort. Despite the meager diet, all the dishes recommended for the diet are tasty, healthy and satisfying.

The mono-diet on potatoes is quite strict. Experts recommend combining it with vitamin complex. This technique is contraindicated for pregnant, breastfeeding and diabetics, as it may increase blood sugar levels. During the diet, a constant feeling of thirst is possible, so 30 minutes before meals, 1.5-2 hours after meals, drink clean water or green tea. In total, at least 2 liters per day.

Mashed potatoes are not only tasty, but also versatile - read the recipe!

A simple budget dish that everyone loves, it will never get boring if you know how to cook it... Add a few fresh ideas to a simple dish - and you've got something special!
Classic mashed potatoes in 4 variations!

1. The basis is the classic version with butter

Products for 4 servings

750 g starchy potatoes
150 ml milk
120 ml cream
20 + 40 g butter
salt and grated nutmeg

Cooking

• Wash and peel the potatoes.
• Boil in salted boiling water until tender - 25 minutes.
• Drain the water.
• Heat milk, cream and 20 g butter to boiling point.
• Melt 40 g of butter in a frying pan until light brown.
• Crush the potatoes.

Important! Do not grind it in a mixer under any circumstances - otherwise you will get a paste.

• Mix with milk and cream.
• Season to taste with salt and nutmeg, stir.

Serve the puree with a drizzle of melted butter.

2. Puree with onions, apples and caramel

Products for 4 servings

Basic puree recipe

2 sour apples
2 tbsp. lemon juice
200 g onion
10 g + 30 g butter
20 g sugar

Cooking

• Prepare puree.
• Cut the apples into cubes and mix with lemon juice.
• Peel the onion and cut into thin rings.
• Heat 10 g butter and 20 g sugar until caramel forms.
• Add apples and caramelize for 1-2 minutes.
• Set aside and add salt to taste.
• Dissolve 30 g of butter and fry the onion in butter.
• Add salt.

Serve the puree sprinkled with caramel apples and fried onions.

3. Puree with paprika and olives

Products for 4 servings

Basic puree recipe
2 red sweet peppers

10 g pine nuts
40 g pitted olives
2 sprigs basil (leaves)

Cooking

• Peel the pepper from the seed box and cut into 4 parts.
• Place in the oven, skin side up, and bake for 10-12 minutes until the skin turns black.
• Place the peppers in a freezer bag for a few minutes, then peel and cut into cubes.
• Lightly fry the nuts without fat.
• Cut the olives in half.

Serve the finished puree, sprinkled with diced peppers, olives, nuts and basil leaves.

4. Mashed potatoes with bacon and parmesan

Products for 4 servings

Basic puree recipe

60 g + 20 g parmesan
125 g bacon
2 sprigs of parsley (leaves)

Cooking

• Finely grate 60 g of parmesan and add to the puree.
• Mix well.
• Cut the bacon into wide strips crosswise and fry until crispy.
• Grate 20 g of Parmesan cheese into petals.

Serve the puree sprinkled with bacon, Parmesan and parsley leaves.

5. Shrimp and wasabi puree

Products for 4 servings

Basic puree recipe

4-5 tsp wasabi (to taste)
8 large shrimp (peeled)
3 tbsp. olive oil
1 clove of garlic
4 coriander sprigs (leaves)

Cooking

• Mix the finished puree with wasabi.
• Cut the shrimp into pieces.
• Heat olive oil with garlic.
• Fry the shrimp in oil for 2 minutes - add salt and pepper.

Serve the puree with shrimp and coriander leaves.

Note!

Wasabi(Japanese 山葵 or ワサビ, from Japanese 和佐比), or Japanese Eutrēma (lat. Eutrēma japōnicum)

A species of perennial herbaceous plants of the genus Eutrema of the Brassicaceae family,
as well as seasoning made from it.

Known as “Japanese horseradish,” it is not actually horseradish, although it is related to it (both genera belong to the same family).
The rhizomes of the plant are used in Japanese cuisine as a seasoning.

Baked potatoes with cottage cheese and cherry tomatoes

Potatoes baked with the peel retain a maximum of useful substances and vitamins, including vitamins C, B, phosphorus and easily digestible protein. For a complete dietary dinner, all you have to do is add a delicious filling with a whole range of amino acids, healthy fats and microelements. If you mix cottage cheese, herbs, garlic and olive oil, you will immediately be on the path to achieving a healthy and beautiful body.

RECIPE FOR BAKED POTATOES WITH Cottage Cheese and Cherry Tomatoes

Necessary:
(for 2 servings)
2 large potatoes

Filling:
200 g soft cottage cheese 9%
2 cloves garlic
small bunch of dill
5-6 cherry tomatoes
2 tbsp. olive oil
salt, pepper - to taste

How to cook:

1. Rub washed and dried potatoes with olive oil, make a deep cross-shaped cut on top.

Rub the washed and dried potatoes with olive oil, make a deep cross-shaped cut on top

Wrap tightly in foil and place in an oven preheated to 220°C for 40-50 minutes until cooked. Don't turn off the oven!

2. For the filling, finely chop the dill, garlic, and cut the cherry tomatoes into halves. Mix with cottage cheese, salt and pepper until smooth.

For the filling, finely chop the dill, garlic, and cut the cherry tomatoes into halves. Mix with cottage cheese, salt and pepper until smooth

3. “Open” the hot potatoes so that a deep hole is formed in the center.

“Open” the hot potato so that a deep hole is formed in the center

4. Place the curd mixture into the potatoes and place in the oven for another 10 minutes.

Place the curd mixture into the potatoes and place in the oven for another 10 minutes.

A pleasant garlic aroma will appear.

5. Water the finished potatoes with 1 tbsp. olive oil.

Water the finished potatoes with 1 tbsp. olive oil

Serve immediately.

Potato pie without flour

Potato pie without flour

POTATO PIE RECIPE WITHOUT FLOUR

Necessary:
400 g potatoes
1 small white onion
1 protein
100-150 g lightly salted salmon or trout
several sprigs of dill
olive oil
salt, pepper - to taste

How to cook:

1. Heat the oven to 210°C.

2. Grate the potatoes and onions on a coarse grater and squeeze thoroughly.

Grate the potatoes and onion on a coarse grater and squeeze thoroughly

3. Add finely chopped dill, salt, pepper and protein.

Add finely chopped dill, salt, pepper and protein

4. Mix thoroughly and drain off excess liquid.

Mix thoroughly and drain off excess liquid.

5. Place half of the potato mixture in a round springform pan with a diameter of 20-22 cm, lined with baking paper and greased with olive oil. Press down lightly.

Lightly compact

6. Place fish cut into thin slices on top.

Place thinly sliced ​​fish on top

7. Cover with the remaining potato mixture.

Cover with remaining potato mixture

Brush with olive oil using a brush and place in the oven for 30-40 minutes until golden brown.

Brush with olive oil using a brush and place in the oven for 30-40 minutes until golden brown.

8. Serve hot.

Potato mushrooms with broccoli puree

Potato mushrooms with broccoli puree

Crispy potato mushrooms on a green meadow of ultra-healthy broccoli puree. This dish, rich in bright colors, microelements and vitamins A, B and C, is very easy to prepare and will be a wonderful light dinner for anyone who strives to gain harmony and beauty.

RECIPE FOR POTATO MUSHROOMS WITH BROCCOLI PUREE

Necessary:
8-10 small potatoes
2 tbsp. olive oil
1 tsp mixtures of aromatic herbs (thyme, rosemary, garlic, thyme)
1 tsp sweet paprika
salt, black pepper - to taste
300 g frozen broccoli
50 g cheese
1 tbsp. olive oil
30 g walnuts
salt, black pepper - to taste

How to cook:

1. Heat the oven to 220°C.

2. Cut mushrooms from potatoes.

Cut mushrooms from potatoes

3. Grease the mushrooms with olive oil and rub with spices.

Brush mushrooms with olive oil and rub with spices

4. Place on a baking sheet lined with foil and place in the oven for 40-50 minutes.

5. Pour boiling water over the broccoli and cover with a lid. Leave for 3-5 minutes.

Pour boiling water over the broccoli and cover with a lid. Leave for 3-5 minutes

6. Drain the water, leaving a little for puree. Puree the broccoli, adding feta cheese and olive oil. If necessary, add liquid to achieve the desired consistency.

If necessary, add liquid to achieve the desired consistency.

Add salt and pepper, keeping in mind that the cheese is already salty.

7. Sprinkle the puree with chopped walnuts.

Sprinkle the puree with chopped walnuts

Serve with hot potato mushrooms.

Omelette in potato cups

Omelette in potato cups

I think this is a great idea for a low calorie and super healthy lunch, dinner or even breakfast. Potatoes baked in their skins retain maximum nutrients and contain a huge amount of essential vitamins and microelements, and a protein-rich omelet will give you a feeling of fullness for a long time and help speed up your metabolism, which is so necessary for those who want to eat and lose extra pounds.

RECIPE FOR OMELETE IN POTATO CUPS

Necessary:
(for 2 servings)
2 large potatoes
1 egg
1 tbsp. yogurt
50 g grated cheese
2 green onions
salt, freshly ground black pepper, chili pepper flakes - to taste

How to cook:

1. Grease washed and dried potatoes with olive oil and place in an oven preheated to 220°C for 40-50 minutes until fully cooked. The peel should be well baked. Don't turn off the oven!

2. Cut the top off the hot potatoes and scoop out the pulp with a spoon.

Cut the top off the hot potato and scoop out the pulp with a spoon.

3. Mix egg, yogurt, some grated cheese, chopped green onions, spices and potato pulp until smooth.

Mix the egg, yogurt, some grated cheese, chopped green onions, spices and potato pulp until smooth.

4. Stuff the potatoes with this mixture, sprinkle the remaining grated cheese on top and place in the oven for 10-15 minutes.