Low calorie snack. Diet okroshka

On hot summer days, cold soups become the basis of the diet for many. The leader among them is okroshka, which is based on vegetables and kvass, kefir, curd whey. This dish, loved by many of our compatriots, is not only refreshing and tasty, but also healthy. Vegetables supply the body with vitamins and minerals, improve digestion. In addition, okroshka belongs to low-calorie dishes: its energy value depends on the recipe, but rarely exceeds 60 kilocalories. In addition, dietary okroshka still contains proteins, which makes the “okroshka” diet balanced.

How to cook diet okroshka

People have come up with many okroshka recipes, but not all of them are suitable for those who want to lose weight. When preparing this dietary dish, you need to be guided by the principles healthy eating, choosing foods that are as healthy as possible and have the least calories.

Diet okroshka prepared according to the following guidelines:

The ideal portion consists of 120-150 g of vegetables and herbs, 200 ml of liquid, no more than one potato and one egg, a moderate amount of fish or meat.
There is no place for smoked meats and sausages in dietary okroshka. Preference should be given to seafood, lean fish, chicken breast, but they should also be used in moderation. Vegetarian okroshka is the most useful for weight loss.
Okroshka got its name due to the fact that the products are crumbled into it, that is, finely chopped or rubbed. When preparing a dietary dish, you should not grind too much: the larger the vegetables are cut, the more fiber they contain, which gives satiety and normalizes digestion.
Do not add mayonnaise to okroshka: it is high in calories. In extreme cases, you can put a small spoonful of sour cream.
Diet okroshka is made on kefir, curd whey, unsweetened kvass. It is not forbidden to dilute the main liquid ingredient with mineral water without gas.

Diet okroshka can be included in the diet, even if there is no goal to lose weight. If weight loss is the main task, then you need to prepare in advance for the fact that during the week (no more!) You will have to eat only okroshka. This is fraught with diarrhea and, as a result, dehydration. To compensate for the loss of fluid, you need to drink at least two liters of ordinary water per day. It is better not to engage in sports at this time, since the body will receive little protein food these days. To maintain the result after the end of the diet, you need to continue to monitor your diet so as not to overeat, otherwise the weight will return and all the suffering will be in vain.

Recipes for dietary okroshka must be alternated so that the dish does not become boring and, most importantly, that the body does not suffer due to a lack of any elements.

Vegetable okroshka on kefir

kefir with a fat content of 1% - half a liter;
radish - half a bunch;
parsley, dill - half a bunch.

Cooking method:

Wash vegetables and herbs, let the water drain.
Cut the dill finely, parsley - a little larger, cucumbers and radishes - a little smaller than usual for a salad.
Put in a bowl, pour kefir, stir.

Recipe for the occasion::

If desired, a pinch of salt can be added to the dish, but there is no need for it: vegetables already contain enough of this element. Meat dietary okroshka is done in exactly the same way, only about 150-200 g of boiled meat (low-fat) is added to it: beef, tongue, chicken breast.

Meat okroshka on kvass

chicken breast (skinless fillet) - one;
cucumber - two pieces of medium size;
radish - 10 pieces;
boiled egg - one;
green onions - half a bunch;
dill - half a bunch;
wheat kvass - half a liter.

Cooking method:

Boil the breast in salted water until tender, cool, cut into small pieces.
Boil the egg, peel, grate coarsely.
Wash the radishes and cucumbers, finely chop half, grate the other half. Grated vegetables will give more flavor.
Wash and finely chop the onion, dill.
Put them in a bowl, lightly salt, and shake them so that they highlight the juice.
Place the rest of the ingredients in the same bowl.
Pour in kvass, stir and serve.

Meat, if desired, can be excluded from this recipe, but then you need to take two eggs.

Vegetarian okroshka on kvass

radish - a bunch;
cucumbers - three small;
green onions, parsley, dill - half a bunch each;
green peas (canned) - 150 g;
kvass - 600 ml.

Cooking method:

Wash well and cut vegetables into small pieces.
Arrange on plates (deep ones are required), dividing into three parts.
Put 50 g of peas in each.
Fill with kvass.

Legumes do not always have a good effect on digestion, they can contribute to flatulence, so you should not lean heavily on this okroshka.

Okroshka with shrimps (according to Dukan)

chicken breast (fillet) - one;
boiled unpeeled shrimp - 200 g;
green onions - a bunch;
dill - a bunch;
cucumber - one medium size;
radish - 5 pieces (large);
chicken egg - one;
kefir (1 percent) - half a liter;
non-carbonated mineral water, strongly chilled - 100 ml.

Cooking method:

Boil the breast, egg, shrimp. Cool down.
Finely chop the chicken meat.
Peel and cut the shrimp (if they are very small, then you can not cut).
Finely chop the pre-washed radish, coarsely grate the cucumber.
Remove the shell from the egg, cut it lengthwise into 4 parts or in half.
Chop the onion and dill.
Mix all the vegetables, arrange on plates (for 2 servings).
Add shrimp and meat.
Mix chilled kefir with ice mineral water. Pour into bowls.
Place half an egg in each.

Healthy can be very tasty - this postulate is proved by the dietary okroshka prepared according to this recipe.

Fish okroshka

boiled fish (fillet) - half a kilo;
hard-boiled chicken egg - 2 pieces;
cucumber - two medium;
large radish - 5 pcs.;
unsweetened kvass - liter;
fresh greens - a bunch;
mustard "Russian" - a teaspoon.

Cooking method:

Cut the fish fillet into small pieces.
Wash and dry vegetables and herbs.
Chop them up with a knife.
Cut the peeled eggs in half, remove the yolks from them, rub them with mustard.
Squirrels cut.
Mix proteins with vegetables, herbs and fish.
Dissolve the mustard-yolk mass in kvass.
Pour the rest of the products with pre-chilled kvass.

This dish is necessary for those who lose weight on okroshka, as it contains a lot of protein.

Okroshka on whey with beets

carrots - 100 g;
cucumber - 150 g;
beets - 100 g;
white cabbage - 100 g;
greens - a bunch;
whey - half a liter;
boiled meat, fish or mushrooms - 100 g.

Cooking method:

Grind the meat in a blender (if using mushrooms, then just chop finely).
Finely chop raw cabbage and remember it to give juice.
Grate raw carrots and beets.
Chop up the greens.
Mix everything, fill with whey, refrigerate. When it cools down - serve.

To improve the taste, you can lightly salt and sprinkle the beets before mixing them with other vegetables, lemon juice.

If a person does not have a metabolic disorder, then when using okroshka within a week, you can easily get rid of 5-7 kilograms excess weight.

Okroshka diet is a popular way to lose weight among those who love this dish, because it exists in several varieties, the most popular of which are the following:

Meat;
Vegetable;
Fish;
Mushroom;
Kefir okroshka.

For those who do not want to constantly sit on cereals and not too satisfying vegetables, the best option for a low-calorie diet is okroshka, because the ingredients included in its composition are extremely healthy and nutritious.

After eating a small portion of okroshka, the feeling of hunger is quickly quenched, while the body is saturated with all the components necessary for normal life (vitamins, trace elements, proteins, etc.).

It is worth noting immediately the contraindications to the diet for weight loss on okroshka, which include:

Diseases of the gastrointestinal tract;
Tendency to frequent diarrhea and flatulence.

In the cooking process, use only fresh and low-calorie products;
Drink daily from 1.5 to 2 liters of purified water without gas;
Exclude sweets, flour products, smoked and fatty foods, as well as alcohol from the diet.

How to cook okroshka for weight loss

The easiest way is to cut all the ingredients at once, put them in a saucepan, and season with broth in the morning;
If you want to constantly eat a freshly prepared dish, then the products are cut into one serving;
If you add meat or sour cream to this light soup, then it will become more high-calorie, and then it will be almost impossible to lose weight;
The final result of the diet depends on its duration and the individual characteristics of the body, but you should not torture yourself with mono-nutrition for more than 10 days.

Okroshka for weight loss: menu and popular recipes ^

Diet on okroshka: the best recipes for weight loss

Diet on okroshka with kefir

We have breakfast with tea without sugar and a slice of black rye bread, buttered;
For the second breakfast we eat fruit;
We have lunch with okroshka (200 g), drink water;
For an afternoon snack we eat a light vegetable salad;
We have dinner with okroshka (150-200 g);
Before going to bed we drink 100 g of kefir.

Recipe for okroshka on kefir:

Grind boiled potatoes (200 g), fresh cucumbers (2 pcs.), 1 hard-boiled egg;
Pour everything with low-fat kefir (200 g) and let stand in the refrigerator for half an hour. We do not add salt.

Diet on okroshka with kvass

The following weight loss method can be followed for no more than three days:

We have breakfast with cottage cheese or yogurt (100 g);
For the second breakfast we eat an apple or a pear;
For lunch we eat okroshka, drink tea or water;
In the afternoon - all the same fruits;
We have dinner with summer soup prepared for lunch, drink tea.

Okroshka recipe for kvass:

Cut into small pieces of fresh cucumber, half an egg, a couple of radishes, potatoes (1 pc.), A bunch of parsley or dill;
Pour all 200 g of low-calorie kvass.

Diet on beet okroshka

100 grams of beet-based okroshka contains 61 kcal - a pretty good indicator. This option for reducing excess weight can be used all 10 days, because the soup contains all the substances necessary for optimal vital activity:

We have breakfast with cottage cheese or natural yogurt, we drink tea with black rye bread;
For lunch we eat beetroot okroshka;
We have dinner with the same dish, drink a cup of green tea.

Between meals, you can eat fruits and light vegetable salads.

Recipe for beetroot okroshka:

Cut the peeled and washed beets into small pieces and cook for 10 minutes;
Place in a saucepan and beet tops, simmer for 5-7 minutes;
We take everything out of the pan, leave the broth in the same place;
Grind 2 boiled eggs, mix them with 1 tbsp. l. mustard, the same portions of sour cream and sugar, salt everything to taste;
We cut the beets into cubes, add to the total mixture;
We combine 700 g of kvass with 1 liter of beetroot broth, pour products.

Diet on okroshka is the best way to get rid of extra pounds in the hot season. This method of losing weight will allow you to eat tasty and quite varied. The secret of its effectiveness lies in the use of only healthy and low-calorie, but satisfying foods.

Features of the diet

A large number of varieties of okroshka allows you to cook this dish for every taste, which makes the diet tasty and healthy. For a week of such nutrition, it will be possible to throw off up to 7 kg. As the main soup, you can take your favorite recipes or change the composition of the ingredients. Okroshka is cooked with meat, vegetables, fish, mushrooms. It is diluted with kefir, kvass, mineral water. At the same time, the calorie content of the dish remains low, and the nutritional value remains high. The ingredients of okroshka contain a huge amount of minerals and vitamins.

Of course, such a nutrition system is not suitable for people with gastrointestinal diseases, with a tendency to increased gas formation. Any inflammatory processes in the intestines are also contraindications to such a diet.

In order for the effectiveness of the okroshka diet to be high, it is necessary to cook it exclusively from fresh and useful products and follow some simple rules:

in addition to the main soup, you need to drink a lot: at least one and a half liters of water;
the menu cannot include smoked and fatty foods, pastries and sweets, as well as alcoholic beverages;
sour cream should not be added to okroshka, as its calorie content will reduce all efforts to zero;
you need to fill the dish immediately before eating;
the duration of the diet on okroshka should not exceed 10 days.

Diet Varieties

The diet for okroshka may be different, depending on which cooking recipe is used. For example, a dish can be prepared with kefir, kvass, vinegar. Below are the most popular recipes.

Okroshka with kefir

This diet lasts about 10 days. Her menu looks something like this:

breakfast: a cup of hot drink, a piece of rye loaf with butter;
lunch: any fruit;
lunch: a portion of okroshka;
afternoon snack: vegetable salad;
dinner: a similar daily portion of okroshka.
late dinner: 100 ml of kefir.

Soup is prepared for weight loss from a couple of cucumbers, one egg, 200 g of potatoes and a glass of kefir without salt.

Okroshka with kvass

This dish is prepared in a similar way, perhaps with the addition of radishes and herbs. The soup is seasoned with low-calorie kvass.

The menu for weight loss on okroshka with kvass looks something like this:

breakfast: 100 g of yogurt or cottage cheese;
lunch: apple;
lunch: the same cold soup;
afternoon snack: pear;
dinner: okroshka.

Okroshka on beets

The recipe for this soup is as follows:

the beets must be peeled and cut into cubes, boil for 10 minutes, add the tops to it, simmer for another 5 minutes, then remove everything from the broth;
while the broth cools, grind a couple of eggs, mix them with 1 tbsp. l. mustard, sour cream and sugar, add salt to taste;
beets are mixed with egg mixture and poured with kvass and beetroot broth.

Okroshka with vinegar

Maybe someone will like this okroshka recipe. The preparation of this soup is as follows:

chop and mix 0.5 kg of boiled potatoes, 3 eggs, a couple of cucumbers and 3 radishes, a bunch of greens (green onions and dill in equal parts);
add a cup of sour cream, 30 g of vinegar to the okroshka;
then pour water to the desired consistency of the soup.

For weight loss, such a dish is included in the menu twice a day until the desired weight is reached.

This cold soup recipe is very common among weight loss people. It is prepared like this:

chop cucumbers, radishes, eggs and boiled chicken fillet;
pour the soup with whey and season with sour cream;
use chilled okroshka.

Instead of whey, the dish is sometimes seasoned with water and mayonnaise. The effectiveness of the diet then becomes significantly lower, even if you choose a low-fat sauce. Instead of water, milk is also sometimes used. In this case, add a couple more teaspoons of vinegar to the soup.

"5 okroshka"

This diet option is a way to lose weight for those who love variety. The rules here are:

you need to eat a new kind of okroshka every day;
cold soup and breakfast, and lunch, and dinner;
the portion should not exceed 200 ml;
the duration of such a diet is only 5 days: during this time you can lose up to 7 kg.

Effective weight loss

Victoria Vysotskaya especially for website

Proper preparation of okroshka makes this dish really low-calorie, which allows you to successfully lose weight without feeling hungry. There are so many recipes for this dish, so you can easily choose the one that suits you. We recommend you the top 5 most the best options cooking this popular okroshka soup, which is sure to take a special place in your diet.

Diet okroshka on kefir

PP okroshka on kefir is one of the most favorite recipes for all those who are losing weight. So, for its preparation you will need:

1 liter of kefir. You can use kefir 1% fat or 2.5% fat. The difference in calories is approximately 20-23 calories. Most of those who lose weight prefer low-fat kefir, but since the calorie content of okroshka is quite small, you can safely use regular kefir.
2 boiled eggs. You can use only protein if you want to reduce the calorie content of the dish, or 2 proteins and one yolk.
2 fresh cucumbers.
5-6 fresh radishes
Greenery. Usually green onions and dill are put in okroshka on kefir. However, you can always substitute these ingredients to your liking.
Salt and pepper.

Step-by-step preparation of crumble on kefir looks like this: chop eggs, cucumbers and radishes, pour cold kefir and sprinkle with herbs on top.
Dietary okroshka is prepared according to the same principle, only we use activia instead of kefir.

Low-calorie okroshka for weight loss

This chicken okroshka recipe is not only low in calories, but also high in protein, so it is great for weight loss. To prepare okroshka, you will need:

1.5 liters of kefir. If desired, you can always replace with natural yogurt or activia
200 grams of boiled chicken fillet. For 100 grams of boiled fillet, there are about 30 grams of protein and only 3.5 grams of fat, so this version of okroshka is ideal for losing weight.
3 boiled proteins. Since this okroshka is low in calories, we will use only proteins alone.
3 medium cucumbers.
Any green. For more good you can add not the usual onion and dill, but celery and any kind of salad.
Salt and pepper.

PP okroshka with chicken is easy to prepare. Finely chop the boiled chicken fillet, squirrels and cucumbers. Pour everything with kefir or activation, sprinkle generously with herbs, salt and pepper to taste.

Diet okroshka on kvass

PP okroshka with kvass is another great recipe that will help you lose weight. For this okroshka you will need:

1−1.5 l. kvass. In principle, you can cook both with homemade kvass and with purchased ones. If you want a richer taste of okroshka, then use dark kvass, it is made from rye malt, and white kvass is made from wheat malt.
200 grams of boiled mushrooms. We recommend adding boiled mushrooms to the dietary okroshka on kvass. They contain a minimum of calories, but are quite nutritious.
2 green cucumbers
3 boiled proteins. To reduce the calorie content of our dish, we use only protein.
2 tablespoons of any natural low-fat yogurt. Thus, we replace sour cream, which is put in okroshka on kvass, with a more dietary and low-calorie product.
Greens to taste.
Salt and pepper.

How much kvass to put in such okroshka depends on your preferences. For a thicker okroshka, use a liter, if you like more liquid, then 1.5 liters can be used. We cut slices of mushrooms, cucumbers, squirrels. Mix chopped greens with yogurt. We mix everything and pour kvass.

PP okroshka on kefir with beets

To lose weight easily will help pp okroshka on kefir with beets. To prepare this okroshka, take the following ingredients:

1 liter of kefir. Remember that you can choose the fat content of kefir yourself, and if you wish, you can completely replace it with natural yogurt.
2 boiled medium beets. As you know, beets are very often used in diet food in order to cleanse the body. This product acts as a "brush" in our intestines, helping to remove toxins and harmful substances.
2 green cucumbers.
2 eggs. Use only protein if you want to cut calories.
Greens to taste. Try to add a little spinach to the greens, this will give the okroshka a special taste.
Salt and pepper.

Grate beetroot and cucumber, add chopped eggs to them, pour kefir and generously sprinkle with herbs!

Photo: leonova_cooking

How to make dietary okroshka on mineral water

Another common recipe that will undoubtedly help to find harmony is okroshka with mineral water. So, you will need:

1 liter of mineral water. You can use both sparkling water and regular mineral water.
0.5 l of kefir or natural yogurt. Regular recipes use sour cream or even mayonnaise, but we replace them without fail with dietary and healthy products.
3 fresh cucumbers.
2 boiled eggs.
200 grams of lean meat. You can always replace chicken fillet with lean veal or turkey meat.
Greens to taste.
Salt and pepper.

Cut meat, cucumbers and eggs, pour yogurt or kefir, mix, add water and greens!

As you can see for yourself, the recipes for making pp okroshka are extremely easy to prepare, but at the same time you get an excellent diet dish, which you can safely include in your diet of proper nutrition.

A well-known dish is not too common in the diet. And in vain, say nutritionists. Indeed, in terms of positive effects on the body, it is ahead of many other recipes. It is also an ideal food in the summer, when you absolutely do not want to eat fatty meat or rich borscht. And "pulls" on something light and vegetable. Those who have long adhered to pp - this dish is a favorite.

The benefits of okroshka in the diet

The main advantage of okroshka is calorie content. On average, it is about 60 kcal per 100 grams of food. It is easy to calculate that even a whole kilogram of it, eaten during the day, will bring the body only 600 Kcal with a daily norm of at least 2200 Kcal. What does it mean? That the diet on okroshka is very effective. And eating it for at least a week, you simply cannot help but lose weight.

The second point is the benefit to the body. Most diets, especially those made up of mono-foods, cannot fully meet our nutritional and vitamin needs. Most often, skin, hair and nails suffer from their deficiency. And the dietary okroshka is made up of only useful things! It uses a large number of vegetables that bring the body the necessary vitamins and minerals. Therefore, you will not notice any negative consequences of the diet.

The third important plus is the normalization of digestion. The use of vegetables that have a fibrous structure and help cleanse the intestines from the "deposits" of toxins that have settled in it during the winter is complemented by the healing power of kefir or kvass. These drinks improve the work of the stomach, and so activate digestion that the deposition of fat becomes almost impossible.

Thus, diet okroshka for weight loss will bring you 3 bonuses at once: weight loss, elimination of its return and huge health benefits!

Basic requirements for the preparation of dietary okroshka

Delicious and easy recipes

And to make losing weight on okroshka tasty and healthy, use our simple recipes!

Light kefir soup

You will need:

low-fat kefir - 200 ml;
hard-boiled egg - 1 pc.,
potatoes - 100 gr.;
cucumber - 1 pc.,
green onions - 3-4 feathers.

Cooking

Cut potatoes and cucumbers into cubes.
Peel and mash the egg. Combine with chopped green onions.
Mix the ingredients, add a little salt, pour kefir.

Okroshka according to Dukan

You will need:

boiled chicken breast - 200 g;
fresh cucumber - 1 pc.;
boiled egg - 1 pc.;
radish - 5 pcs.;
boiled shrimp - 200 g,
dill and green onions - 1 bunch each;
low-fat kefir - 500 ml.

Cooking

Cut all products into cubes. The cucumber can be pre-peeled.
Combine the ingredients and add kefir.
Pour in a little cold water and refrigerate for 30 minutes.

Recipe with chicken

You will need:

boiled chicken breast - 200 g,
bread kvass - 500 ml;
boiled potatoes and eggs - 1 pc.;
oregano, parsley, dill - 1 tablespoon chopped;
cauliflower boiled in salted water - 200 g,
low-fat sour cream - 100 g,
salt and pepper.

Cooking

Cut the radish into slices, disassemble the cauliflower into inflorescences. Chop other ingredients into cubes.
Mix the ingredients, add herbs and spices.
Pour kvass and leave for 30 minutes in the refrigerator.
Serve with sour cream.

As you can see, very tasty and simple diet on okroshka, reviews about it also allow you to use other vegetables and even fruits, for example, tomatoes, green apples. And as a dressing, you can add mustard and many, many different herbs. Surely you will find a couple of favorite recipes. And make the dish a favorite of your summer table!

(on kvass, with tomato juice, on mayonnaise, winter okroshka)
(classic, with kefir, with vinegar, with sour cream)
Classic recipe - 5 secrets of the dish
, serum and tan

To support slim figure You don't have to starve yourself. Diet okroshka is something that is perfect for everyone. In this article, we will look at some of the easiest, but original cooking methods.

Diet okroshka on kefir

The preparation time for this dish is only forty minutes. Determine the number of servings yourself. So, as for the necessary ingredients, you will need several new potato tubers, radishes, a couple of small fresh cucumbers, two large chicken eggs, a bunch of feather green onions, three leaves of wild garlic, one hundred grams of low-fat ham, a little less than a liter of kefir, one glass of warm boiled water, a pinch of citric acid, a teaspoon of apple cider vinegar and a little salt.

Diet okroshka. Recipe

Rinse the potatoes without peeling and boil directly in the skin. Once cool, peel and finely chop with a sharp knife. Chop the radishes and cut the cucumbers into cubes. Eggs boiled in slightly salted water, chopped wild garlic and onions. Cut the ham the way you like it. Dilute kefir with warm water and add a pinch of citric acid. Now mix everything, salt and pour kefir. The dish is ready!

Diet okroshka. Second cooking option

Finely chop the eggs. Mix them with radishes and sliced cucumbers. Pour everything with cold kefir and season with herbs. Salt. The amount of ingredients depends on your preferences, although usually there are twice as many cucumbers as the rest of the components.

Diet okroshka. Recipe three

Almost everyone loves okroshka, especially when you want to plunge into the coolness in hot weather. Losing weight opens another one positive side of this dish - the calorie content is quite high, that is, to eat, one small portion will be enough. Take four boiled potatoes, three large cucumbers, chicken breast (boiled or smoked, but keep in mind that smoked breast can kill all the taste), two eggs, and one and a half liters of sweet kvass. All vegetables should be cut into medium cubes. The resulting blank can be stored in a glass jar in the refrigerator. When you want okroshka, just pour the vegetables with kvass and lightly salt. Bon appetit everyone!

Another recipe. Awesome diet okroshka

In general, the dietary option is not much different from the usual one. But sometimes recipes come across extremely unusual. For example, what can you say about beetroot okroshka? You may be skeptical, but experience shows that adding beetroot only improves the taste of the dish.

Cooking method

Take two small ripe zucchini, boil them in salted water and cut into small pieces. Chop five green onions. Grate a little horseradish (forty grams will be enough). Now all the components must be thoroughly mixed, salted, seasoned with herbs and poured with chilled beetroot broth. As you can see, it worked interesting dish, only remotely resembling okroshka. But don't be afraid to experiment!