Diet recipes to lose 10 kilos ... and keep them off!

Here are some of the low calorie recipes that we propose in the weekly menu of the diet to lose 10 kilos . They are as easy as they are healthy and appetizing, and they don't weigh you down! They are designed for 4 people, but you can adapt them to your needs (for 1, for 2 …).

Endives with cherry tomatoes: 90Kcal / serving

You need: 4 endives - 12 cherry tomatoes - 2 tablespoons of apple cider vinegar - 2 tablespoons of olive oil - 1 tablespoon of mustard - 1 tablespoon of lemon juice

How to make endive salad step by step

Cut the cherry tomatoes in half and the endives into four pieces and wash them well.
Arrange the endives radially on the plates and arrange the cut tomatoes on top.
Beat the rest of the ingredients with a fork and dress the salad with this sauce.

More nutrients

If a dessert teaspoon of toasted sesame seeds is added to the apple vinaigrette, the salad will be just as light, but much more nutritious, so it will help balance the proteins in this diet to lose weight.

Vegetable salpicón: 75 Kcal / serving

You need: 4 large leaves of lettuce - 1 red pepper - 1 green - 1 small cucumber - half a red onion - 1 yogurt - 2 tablespoons of lemon juice - 4 sprigs of parsley - a pinch of salt and pepper

How to make the splash step by step

Wash, dry and place each lettuce leaf in four wide glasses.
Dice the peppers, the skinless cucumber and the red onion into small cubes.
Beat the yogurt with the lemon juice, parsley, salt and pepper and add this sauce to the mince.
Mix well and distribute the salpicón with the sauce in the glasses.

Sauce, in its right measure

One of the tricks to reduce calories in meals is as simple as using the right amounts. For example, if you add sauce, make it a tablespoon, not that the spatter is swimming in the yogurt.

Sprouts and sprouts salad: 80 Kcal / serving

You need: Half a bag of salad sprouts - 6 tablespoons of sprouted soybeans - 4 tablespoons of germinated alfalfa - 4 ripe tomatoes - 4 tablespoons of lemon juice - 1 tablespoon of olive oil - Half a tablespoon of minced mint

How to make sprout salad step by step

Divide the salad sprouts and soybeans into four bowls, and add a small pile of sprouted alfalfa to the center of each one.
Peel and seed the tomatoes, and beat them together with the lemon juice, olive oil and minced mint.
Serve the salad accompanied with the sauce separately so that each one can dress to taste.

How to peel tomatoes

To do this, scald them for a couple of minutes. This will make it easier for you to remove the skin without losing any of the pulp.

Sautéed vegetables: 130 Kcal / serving

You need: 1 bunch of spring onions - 1 zucchini - 150g of fresh peas - 250g of Brussels sprouts - 4 young turnips - 1 tablespoon of chopped chives - 2 cloves of garlic - 2 tablespoons of oil - 4 tablespoons of white wine - Salt and pepper

How to make vegetable stir fry step by step

In a flat, nonstick casserole, sauté the chopped chives over low heat. Add the diced zucchini and cook for about 7 minutes.
Steam the diced cabbages, peas, and turnips. And add them to the casserole with the minced garlic.
Add the chopped wine and chives, salt and pepper, cover and cook in their juice for 6-8 minutes.

Fresh or frozen

If you don't have fresh peas, you can easily do it with frozen ones. Add them directly to the casserole without cooking or defrosting.

Montaditos of bean and zucchini: 120 Kcal / serving

You need: 250 g of fine green beans - 2 small short zucchini - 1 boiled egg - 4 tablespoons of tomato sauce - Olive oil - Salt and pepper

How to make bean and zucchini montaditos step by step

Steam the washed and whole beans, only discarding the tips to make the dish more attractive.
Meanwhile, cut each zucchini lengthwise into 4 slices and place them on a baking sheet. Salt and pepper, drizzle with a little olive oil and bake for 8 to 10 minutes until golden brown, but not falling apart.
Spread about 4-5 beans on each slice of zucchini and roll them up.
To serve, circle the tomato sauce, and top with the zucchini rolls.

More protein

Grate some of the boiled egg on top of the montaditos. You will give it an extra color and flavor, and it will provide you with a good amount of high quality protein.

Peppers stuffed with eggplant onion: 90 Kcal / serving

You need: 8 piquillo peppers - 1 large aubergine - 2 medium onions - 20 g of Parmesan cheese - 4 chopped walnuts - 1 tablespoon of cider vinegar - 1 tablespoon of oil - Salt and pepper

How to make stuffed peppers step by step

Roast the aubergine and onions in the oven. Peel, chop, mix well and add the nuts, vinegar, oil, salt and pepper.
Fill the peppers and place them on a baking sheet.
Grate some cheese over each pepper and gratin them.

Tastier texture

To make the peppers look more appetizing, you can add a little butter on top of each one. When melted, it will give them shine and they will fit better through the view.

Mushroom risotto: 205 Kcal / serving

You need: 200 g of pump rice - 600 cc of mineral water - 1 sprig of thyme - 1 shallots - 1 tablespoon of olive oil - 200 g of chopped fresh mushrooms - 1 glass of dry white wine - 1 teaspoon of parsley - Salt and pepper

How to make mushroom risotto step by step

Bring the water with the thyme to a boil, let it infuse and strain, and keep it warm over low heat. Separately, chop the shallots, sauté it for 3 minutes and add the mushrooms. Cook for another 5 minutes and drizzle with the wine.
Add the rice and stir. Add a saucepan of water from the infusion, let it cook over medium heat until it is consumed. Add the rest of the thyme water little by little while cooking lasts, about 18 minutes.
When serving, sprinkle with the finely chopped parsley.

More creaminess

To achieve the typical creaminess of risotto, you can add 15 grams of butter at the end of cooking and sprinkle with 20 grams of Parmesan cheese. You will only add 35 calories to the dish and the result is worth it.

Shells with anchovies and mushrooms: 135 Kcal / serving

You need: 200 g of shell pasta - 2 anchovies in oil - 200 g of mushrooms - 1 tablespoon of olive oil - Garlic, parsley, basil and bay leaf - Salt and pepper

How to make pasta with anchovies step by step

Boil the pasta al dente with plenty of water, salt and bay leaf. Drain, cool with water to stop the cooking process, drain again and mix the shells with the chopped anchovies.
Wash and cut the mushrooms into slices, sauté them for about 3 minutes with a little oil, and salt and pepper.
Add the minced garlic, parsley and basil for flavoring. Mix well and add the shells with anchovies. Put it all together for another minute and serve.

To save time

If you don't have fresh mushrooms on hand or you want to save time, you can substitute canned mushrooms.

Pineapple stuffed with rice with tuna: 150 Kcal / serving

You need: 2 dwarf pineapples - 140 g of basmati rice - 1 tablespoon of mayonnaise - 2 tablespoons of natural tuna - 1 tablespoon of tomato sauce - Lettuce and chives sprouts

How to make stuffed pineapple step by step

Heat salted water, boil the rice and drain it.
While cooking, cut the pineapples in half, and empty them keeping the entire rind to use as containers.
Cut the pulp into cubes. Mix it with the boiled and drained rice, the tuna, the mayonnaise and the tomato. And spread the mixture into the four pineapple bark bowls that you have saved.
You can serve them on a bed of mixed lettuce leaves and sprinkle chopped chives on top.

Single plate

To make the dish more nutritious and complete, you can add some steamed mussels cut into small pieces. This way you will add more proteins to those that the tuna already has.

Rabbit loin with vegetables: 220 Kcal / portion

You need: 2 rabbit loins of about 250 g - 2 thin slices of Iberian ham - 2 tablespoons of olive oil - 3 carrots - 2 leeks - 1 glass of broth and 1 of red wine - 1 tablespoon of chopped chives - Salt and pepper freshly ground black

How to make rabbit with vegetables step by step

Wrap the two loins of rabbit with the Iberian ham, tie and brown all the sides in a pan with the hot oil.
Add the chopped leeks and carrots, leave 10 minutes and season with salt and pepper. Stir in the wine and let the alcohol evaporate for a minute before adding the broth. Cover and cook for another 20 minutes.
Sprinkle with the chives, cut the tenderloins in four and serve two servings per plate plus the sauce.

Add a plus

A meat as light as rabbit meat (considered to be one of the foods you should eat if you want to lose weight) can be easily accompanied with some balls of homemade mashed potatoes. So you have a balanced and delicious unique dish.

Salmon rolls with hake: 215 Kcal / serving

You need: 4 slices of smoked salmon of about 100 g - 100 g of hake without skin or bones - 100 g of cottage cheese - chopped basil, parsley, mint and chives - Lettuce leaves - Lemon juice - Salt and pepper

How to make salmon rolls step by step

Steam the hake, shred it and mix it with the cottage cheese. Salt and pepper it and add two tablespoons of chopped aromatic herbs.
Integrate everything well, spread over the salmon slices and roll them up.
On a bed of lettuce leaves, place the rolls and dress with a little lemon juice and a little more chopped aromatic herbs.

Fewer calories

If instead of smoked salmon, you use it marinated, the result will be lighter since it is less caloric than the other. Discover how to make marinated salmon step by step.

Roast rack of lamb with peppers: 260 Kcal / portion

You need: 1 rack of lamb ribs of 8 units (2 per person) - 2 roasted red peppers - Cider vinegar - Old mustard - A glass of dry sherry - Oil - Salt and pepper

How to make rack of lamb step by step

Wash the peppers and bake them wrapped in silver foil. Let stand, peel and cut into strips. Dress with vinegar, oil, salt and pepper.
Join the two extreme ends of the ribs forming a crown and tie. Salt and pepper, spread with mustard and drizzle with a little oil.
Roast it in the oven preheated to 180º for about 20 minutes. Drizzle with the sherry for three minutes before removing.
Serve them accompanied by their own juice and the pepper strips.

Finer sauce

To make the sauce finer, you can dilute the cooking juice with a little water and heat it for a minute so that it reduces a little.

Exotic fruit shot: 90 Kcal / serving

You need: 1 mango - 2 kiwis - 1 small carambola - Lemon juice

How to make fruit shots step by step

Wash and peel a large mango, which is ripe and sweet, chop it and beat it until it forms a not very thick puree with two tablespoons of lemon juice.
Peel and beat the kivis with another tablespoon of lemon juice until they form a light puree again.
Divide the mango puree into four tall glasses and refrigerate for half an hour. Next, spread the kiwi puree over the mango (thus avoiding the two from mixing). And chill the glasses again in the fridge until serving time.

More showy

To give it a more appetizing touch, cut icicle slices, and make a small cut to put them on the edge of the glass. And if you want more ideas, here are more easy desserts to die for!

Macedonia with roasted apple: 105 Kcal / serving

You need: 2 golden apples - Cinnamon powder - Lemon juice - 1 pear - 1 papaya - 1 kiwi - 1 banana

How to make fruit salad step by step

Wash, peel and cut the apples into slices. And lay them on top of each other to line the bottom of a buttered removable pan.
Sprinkle them with lemon juice, cinnamon powder and put them in a preheated oven at 180º for about 25 minutes.
Once cool, unmold, cut into triangles and place as a base in a serving dish.
Cut the rest of the fruit into small cubes and distribute them over the roasted apple triangles.

With chocolate

To give this dessert a special touch, you can use the same apple base to place berries on top with droplets of melted dark chocolate on top.

Strawberry gelatin flan: 85 Kcal / serving

You need: 250 g of strawberries at their ripeness point - Lemon juice - 6 gelatin leaves - Dry white wine

How to make strawberry jelly flan step by step

Wash the strawberries, drain them and reserve 12 to decorate. Chop the rest and let them marinate with lemon juice.
Drain the juice and beat the strawberries. Meanwhile, soak the gelatin for 15 minutes, drain it and put it on the fire together with the strawberry juice until the lumps dissolve.
Mix the gelatin with the strawberry smoothie and fill four small flans.
Store in the refrigerator until the gelatin sets, unmold and serve with the cut strawberries that you had reserved.

More flavour

You can macerate the strawberries that you have reserved to decorate with white wine. Just leave them in the wine for a couple of minutes.