Power system minus 60: recipes for Lunches and dinners with photos

Power system «Minus 60» , designed by Catherine Mirimanova, and today is considered one of the most popular in the world. In addition to the rules and principles of nutrition, diet involves physical activities and also has many recommendations for the proper care of the skin, which often suffers when losing weight. One of the main aspects of the power system «Minus 60» – a psychological approach to losing weight through positive thinking and motivation.

The rules of the diet minus 60

The main rule is to tune in to the right weight loss. Do not look for motivation to lose weight, do it for you! Love yourself for what you here and now, don’t beat yourself up for the extra weight and immediately take action, and power system «Minus 60» will have a positive effect.

The following rule – a diet implies some restrictions on certain products at different times, so don’t forget to keep track of time. This power supply system, until 12:00 you can have everything that you want. In the afternoon, start working certain restrictions and limitations. Dinner shall be completed no later than 18:00.

The last rule diet can help you time to change your eating habits, quality and quantity of food. Favorite, but «bad» meals and replace with something similar in taste, but more useful, and dinner needs to move to an earlier hour.

Lunch, permitted and forbidden foods in a diet minus 60

Basic rules:

  • For lunch method of preparing a product, in addition to frying, with a maximum of stabilizing the bow, but in this case, mayonnaise, sour cream and butter cannot be added.
  • No matter how much you want to eat, either before or after 12:00.
  • Soups, or on chicken broth and without potatoes, or water and potatoes. You can eat soups made of peas and beans. But don’t forget that soups will not saturate, because not suggest getting involved with them.
  • Sour cream and mayonnaise resolved to 15-00 in small quantities (no more than 1 tsp.), vegetable and coconut milk, soy sauce, ketchup, adjika, horseradish, etc. also in small quantities.
  • Low-fat milk and dairy products are permitted (cheese also belongs to this group of products, but not salted).
  • Can any sushi.
  • The combination of any products with the exception of: potatoes, pasta, legumes, and sweet potatoes can not be banned with the group «fish and meat products».
  • From soy products, Tofu.
  • You can add herbs, garlic, spices.
  • You can only rye dried bread.

Allowed fruit for lunch:

  • Citrus;
  • Apples (a few pieces throughout the day);
  • Kiwi;
  • Plum (in limited quantities);
  • Prunes;
  • Watermelon (a few pieces throughout the day);
  • Avocado;
  • Pineapple.

Vegetables that are allowed for lunch

Any, but:

  • Beans, sweet potatoes and potatoes should be consumed without food group «fish and meat products»;
  • You can eat corn on the cob or frozen corn;
  • Frozen peas you can eat, but not canned;
  • Marinated and pickled vegetables are allowed in small quantities, it applies to all sorts of Korean salad, sauerkraut, seaweed, all salinities, olives;
  • A combination of meat and mushrooms it is advisable not to get involved.

Fish and meat products that are allowed for lunch:

  • Patties (not fried);
  • Boiled sausages and sausages;
  • Jelly, jelly;
  • Any lean meat without skin
  • Seafood;
  • Fish (salted and salt in small quantities);
  • Barbecue, low-fat;
  • Crab sticks;
  • Hard-boiled eggs.

Grains that are allowed for lunch:

  • Buckwheat;
  • Corn grits – no more than twice a week;
  • Fig;
  • Rice noodles;
  • Pasta from durum wheat.

Dinner on a diet minus 60

Power system «Minus 60» involves a number of strict rules that should be followed very carefully. The basic rule of dinner is monocomponents, that is, one use food it is necessary to use a minimum number of products. For example, meat can not be something to mix, and some veggies for dinner you can eat in small amounts.

Power system «Minus 60» divides the dinner options, which are allowed to mix products in a certain line. It is important to remember one rule – one is only allowed one dish.

  • You can combine fruits and dairy products. Resolved watermelon, kiwifruit, apples, citrus, pineapple and plum. The fat content of fermented milk products is required to be not more than 4.5%. Forbidden yogurt with additives and cheese. You can drink water, coffee, juice of the above fruits, any tea.
  • Vegetables prohibited eggplant, corn, potatoes, pumpkin, peas, legumes, avocado, and pickles. Also banned mushrooms.
  • You can combine dairy products and vegetables are allowed.
  • Allowed cereals (buckwheat, steamed or brown rice) and fruits.
  • The combination of allowed cereals and vegetables.
  • Resolved offal, fish, eggs, lean meat, jelly, natural products, jelly. Prohibited salted, smoked and canned.
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Next, we consider the recipes for lunch and dinner, which the developer advises in his textbook «Recipes to diet minus 60», with which the diet will be easily portable and diverse.

Recipes for lunch and dinner by diet minus 60 photos

Recipes cold appetizers and salads

Aspic «Golden Egg»

A great dish for dinner that is loved by many fans of the diet its unique taste and exquisite presentation.

Products: boiled beef 130 gr., 11-17 berries beaks, 5 eggs, 11-16 oz. gelatin, meat broth 320 g., parsley for decoration.

Method of preparation

First, you need to prepare the eggs. You need to soak them in water for 15 minutes, then treated with 2% soda solution and for 4 minutes to disinfect in chloramine solution. Then they need to rinse well under water.

Soak the gelatin in a ratio of 1 part gelatin in 6 parts of water and leave to swell until transparent. After drain in a fine sieve or cheesecloth.

Strain the broth and heat to 45 deg. Mix with gelatin and, stirring constantly, bring to boil, after cool jelly to room temperature.

Eggs from the bottom gently chipped and pour, and the shell gently to wash, without compromising the integrity.

You need to find a container where the shell would be in a vertical condition. Fill it 1/4 of the cooked meat jelly and allow to cool.

When the jelly has stiffened, put in the shell, a few pieces of meat, a few cranberries, fresh herbs and fill to the top of the jelly.

Then, when the jelly has frozen, peel the shell, take out what happened in the shape of eggs and decorate with parsley.

Appetizer of rice baked with tomatoes

The recipe is simple and fairly quick cooking.

Products: rice 220 gr. small tomatoes-4 pieces, onion, pinch of Basil, 2 cloves of garlic, salt, pepper, 2 tsp of soy sauce.

Method of preparation

Tomatoes cut in half. Rice cook and to wash. Peel the garlic and coarsely chop. Onions cut into small cubes.

Pre-heat the oven. Mix in a bowl with soy sauce chopped garlic and onions, after pepper and salt.

This mixture spread the tomatoes, cut them in half and bake for about 7 minutes in the oven. After you put the rice hats and bake another 5 min. Serve hot, sprinkled with Basil.

Salad with cabbage and breast

Products: 65 gr. Chinese cabbage, 240 gr. chicken Breasts, salt, 2 teaspoons of vinegar, 65 gr. soy sauce.

Method of preparation

Cabbage to wash, some leaves cut into strips and place on a plate. Breast of chicken boil in salted water until tender. Cool, separate the meat and cut into strips. Mix the chicken with the cabbage, add soy sauce, salt and vinegar. At the time of filing put the salad on cabbage leaves.

Recipes soups

Soup for dinner – not the best dish to cook for lunch, since there was no saturation of the body, and this will lead to in the evenings, the constant feeling of hunger.

Sour vegetable soup

Products: two carrots, 500 gr. sauerkraut, 2 onions 45 gr. beans, 5 cloves of garlic, 45 grams. tomato puree, 4 tsp chopped herbs, 2 Bay leaves.

Method of preparation

Squeeze the sauerkraut, pour 500 ml of boiling water, put the tomato puree, mix, add salt and simmer on slow heat for 2 hours 20 minutes before the end of extinguishing add the carrots and onions. The beans need to pre-cook, soak it for 5-6 hours in water and after cook. Cooked beans add it to the pan with the cabbage, add the broth, where it is prepared, and boil for another 45 min. Before serving, put a few cloves of garlic and sprinkle with chopped greens.

Beetroot with tops

Products: 0.5 liters of vegetable broth or water, 85 gr. beet tops, 6-8 g. parsley root, 20 gr. carrots, onion, 45 oz. tomatoes, salt, citric acid 1/6 tsp.

Method of preparation

Beets, carrots and parsley root grate it. In water or vegetable broth, add citric acid and a small quantity of the broth to stew until cooked pureed vegetables. This is done with the finely chopped stalks beet tops from the beets.

Cooked vegetables to combine with hot vegetable broth or water over medium heat and bring to boil. Add chopped onion and tomatoes, the finely chopped leaves and cook about 25 minutes, adding salt.

Okroshka with kefir

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Products: 220 gr. cucumbers, a liter of yogurt, one sweet pepper, 120 gr. radishes, half a bunch of dill, green onions and parsley.

Method of preparation

Cucumbers and sweet pepper finely chopped, radishes, cut into half rings, chop the greens, add salt, pour the yogurt and mix.

Recipes for meat dishes

Medallions with sorrel and veal

Products: two cups finely chopped sorrel, 1 kg of beef, 1 tbsp of lemon juice, 220 gr. creamy yogurt, salt, parsley.

Method of preparation

Veal is divided into 6 equal parts, pre-washed and dried. Certainly peel from the films. The pieces of veal should be a little flatten and using twine to make a necklace. What you need to tie the circumference of the pieces of veal with string. Simmer the veal until soft.

Sauce

Cook under the lid sorrel in its own juice, grind and pour the yogurt. Then add lemon juice of a lemon, salt and certainly warm. At a later stage the mass combine with meat and simmer until tender.

Lamb in pomegranate juice

Products: one onion, 0.5 kg of mutton, 60 gr. pomegranate seeds, 4 tsp. of pomegranate juice, dill, black pepper, salt, parsley.

Method of preparation

Mutton is cut into small pieces, season with salt and pepper and put on wooden skewers. Onions cut into rings, put in the meat and simmer in a pan in a small amount of water in 7 minutes. Pour half of the pomegranate juice and mix.

To bring a dish, then decorate it with pomegranate seeds and herbs.

Pork with orange sauce

Products: one onion, 350 gr. of pork pulp, juice and rind of one orange, 3/4 Cup of vegetable broth, a spoon of soy sauce, half glass of dry white wine, star anise and cloves 1 piece ginger root about 1 cm.

Method of preparation

Grind ginger root and orange peel, onion cut into small cubes. In meat, put the zest, salt and pepper, ginger, onion and put it in a deep frying pan. Add the wine, soy sauce, broth, orange juice and an hour to extinguish. 7 minutes before the end of extinguishing add cloves and anise.

Recipes from birds

Further, a number of recipes from poultry, moderately nutritious and easy to prepare. But very often for dinner or lunch poultry meat not recommended to use.

Roulade with dried plums and Turkey

Ingredients: 4 orange, 6 Turkey breast, 350 gr. white wine, 25 PCs. prunes, parsley, 2 tsp vegetable oil, ground black pepper, salt.

Method of preparation

Carefully wash and soak the prunes in water. When a good swell prunes, remove pits. Clean from films fillet, beat. Lay out a rectangular formation so that the edges of the steak were covered each other. Season with salt and pepper, the edges to put the prunes and roll up jelly roll. Fix with toothpicks or wooden skewers. Put the loaf on a baking sheet, greased with oil, and fry until brown. After you pour wine on a baking sheet until ready to simmer. Cool.

Sauce

A squeeze of orange juice. Liquid, where they extinguished a roll, bring to boil, add the orange juice, again bring to boil and cool.

Feed. Cut the loaf in small slices, put on a dish, pour the sauce from the orange. Garnish with parsley, orange slices and zest.

Chicken baked in spices

Ingredients: 1/2 Cup lemon juice, three chickens.

For the marinade: tablespoon of ginger, two garlic cloves, 0.5 teaspoon of red pepper, a spoon of cumin seeds, 2 tsp paprika, 0.5 tsp. cardamom.

Method of preparation

In chickens carefully cut off the wings and remove the neck bone after cut into 4 parts. To remove the skin. Wings, skin and neck and leave for broth. On top of the meat to make multiple shallow cuts and punctures. Carefully massage the incisions and lemon juice and leave to marinate closing the lid.

All the products cooked for the marinade, whisk into a homogeneous mixture in the blender.

Pour the sauce over the meat and mix thoroughly. Marinate for 5 hours, stirring from time to time.

An hour before cooking to get the chicken out of the fridge and wait until it is room temperature.

Lay the meat on a baking sheet and bake until the chicken will come out clear juice.

Recipes of seafood and fish

Picking up for dinner or lunch dishes of fish or seafood, we must not forget that to use at one time only one dish.

Shrimp in tomato sauce

Products: 500 gr. peeled prawns, 80 gr. tomato paste, pepper, salt, one clove of garlic.

Method of preparation

Thaw shrimp and squeeze thoroughly, add minced garlic and put in sauce pan. When you evaporate the liquid, pepper and salt. Put add the pasta and simmer the shrimp until then, until the paste will not get the Burgundy color. Cool.

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Boiled pike

Products: 350 gr. – celery, carrots and onions for the broth, 900-1300 gr. pike salt, 160-210 grams. chopped onion, 3/4 glass of dry white wine.

Method of preparation

To make vegetable broth (half an hour to cook chopped vegetables in a liter of water after drain). Pike, gut it, wash thoroughly and cut into pieces. After you pour the wine and vegetable broth so that the pike was half covered. Simmer for 30 min. under the lid.

The sauce is done on the basis of the wine with 3 tbsp vegetable broth, seasoned with chopped onion. Pike served drenched in sauce.

Steamed mussels

Ingredients: 2 tomatoes, a kilo of mussels, salt, 4 cloves of garlic, onion, 1 tsp of fennel seeds, cumin, pepper and coriander, 1 bunch of Basil, two cups of clam juice, red pepper, 4 tsp chopped parsley 1 glass of dry white wine.

Method of preparation

Heat a small frying pan and put cumin, fennel, pepper and coriander. To be heated on the stove until a slight smell, remove from heat, cool and grind in a coffee grinder seeds.

Again put in the pan, squeeze two cloves of garlic and cook on medium heat until the garlic darken.

Tomatoes pour over boiling water, remove the seeds and skin, chop. To add, pre-cut, garlic and onions.

To garlic and spices in the pan add Basil, tomatoes and simmer about 15 min. to Pour the juice of clams and wine, wait until boil, add salt and the lid simmer for 20 minutes.

Mussels cleaned and rinsed to leave only those that are tightly closed. Add to the sauce the clams and simmer for 20 min. after mix well and again cook for 14-17 min.

Remove from the heat and down with the tips of those mussels that have not opened. Garnish with parsley and pour the hot broth.

Meals for lunch and dinner on the system minus 60

Recipes vegetable dishes

Roasted corn with a sauce of vegetables

Products: carrots, 270 gr. ears of corn, onion, 4 cloves of garlic, a Cup of vegetable broth 120 gr. green onions, ground pepper and salt, 7 gr. chopped parsley.

Method of preparation

Finely chop garlic and onion, shred carrots, and green onions in small rings. Pour broth over vegetables, simmer 3 minutes and add the greens.

Corn on the cob lay on the foil, season with salt and pepper and spread the prepared mixture on top of vegetables. Bake at 190 degrees.

Braised cabbage with Chile

Ingredients: 1 pod of chili, 0.5 kg of cabbage, parsley, 3% vinegar, 1/4 tsp ground ginger.

Method of preparation

Cabbage clean from top leaves, carefully washed and cut into sticks. From Chile to cut off the stalk and remove the seeds. Wash and thinly slice into strips, then simmer in the pan the peppers for 7 minutes with a little water. After put the cabbage and season with salt, ginger and vinegar. Mix all and simmer. Willingness is determined by your taste.

Conclusion

As can be seen, the power supply system «Minus 60» and varied, and tasty, the products are compatible, which is very important for good mood and wellbeing. Recipes from Mirimanova can help to save a lot of time when cooking lunch or dinner and make them the most useful, refined and interesting.