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料理
料理

節約しながらメリハリボディを手に入れる!一週間ダイエットレシピ

料理

夏本番!の前に何とかしたい贅肉、、。毎日の節約とダイエットを結びつけて一石二鳥を狙いましょう!今回は、食材を節約しながら、ダイエット効果の高いレシピをご紹介しましょう。

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ダイエットのコツ

調理器具

①習慣にする

人間が物事を習慣化させるには、【3週間】必要だと言われます。およそ一ヶ月です。何かを継続させることは、それなりに忍耐も必要となってきます。その忍耐する期間が【3週間】なのです。

あなたにとって、ここが地獄の苦しみになるかもしれません。ここで、多くの人がイライラしてやめてしまうわけです。せっかく、ダイエットするために環境を整えても、やめてしまっては元も子もありませんね。

慣れてくると、それが当たり前になってきて自然とできるようになります。まず、3週間頑張ってみましょう!

②食事は抜かない

ダイエットは長期戦です。短期間頑張って痩せても、すぐリバウンドしてしまいます。食事は基本的に3食摂った方が長期的にダイエットにはおすすめです。辛さをなるべく感じさせないように、空腹を感じないダイエットの方が成功する確率は高くなります。

③目標を決める

人間は誘惑に弱く、自分を甘やかしてしまいがちです。ダイエットは自分との戦いですから、どうしても挫折してしまう事も多いでしょう。

ダイエットを成功させるコツは、目標を決め、達成したら、自分にご褒美を用意する事です。毎日ウォーキングを1週間かかさずやったら、次の日のおやつは好きな物を食べても良い、など、自分を甘やかす事も必要です。

一週間ダイエットレシピ

朝食は、基本的に生ジュース1杯か野菜スープにして下さい。昼食は好きな物を食べても良いです。夕飯だけ、これからご紹介するレシピを参考に作って下さい。基本的に夕飯は炭水化物抜きレシピです。節約のためおかず1品のみです。1週間でー2キロのダイエットを成功させましょう!

−2キロを目指す!ダイエットレシピ

月曜日

☆もやしとさつま揚げで節約おかず

材料 (2人分)
もやし200g
さつま揚げ100g
酒大さじ2
しょうゆ(薄口醤油)大さじ1
砂糖小さじ2
みりん小さじ1
サラダ油(炒め用)少量

①さつま揚げを さっと茹でこぼして、油抜きをし、ひと口大に切ります。

②鍋にサラダ油を熱し もやしをさっと炒めたら、さつま揚げを加えます。

③調味料を加えて さっと5分程度煮たらできあがりです。

④次の日も味が染みていておいしいです。

*もやしは安くて0カロリー。沢山食べて、お腹を膨らませて下さい。さつまあげは食べごたえがあるので、1品でも満腹になります。

火曜日

☆豆腐で量増しハンバーグ

材料 (3人分(1個197kcal))
豚ひき肉150g
豆腐(絹ごし)150g
玉ねぎ(みじん切り)1/2個
★塩コショウ小さじ1
★焼肉のタレ大さじ1
★小麦粉大さじ1
★パン粉大さじ1
■ ソース(お好みで)
ケチャップ大さじ1
ウスターソース大さじ1

①玉ねぎをみじん切りにし、豆腐は水を切っておく。

②豚ひき肉と、①、★をボウルに入れ、全部を良く捏ねる(粘り気が出るまで)

③右手と左手でキャッチボールする様に空気を抜きながら、成形する。

④テフロン加工のフライパン熱し、(ノンオイルで)強火で両面を焼く。(焼き色が付くくらい。)

⑤焼き色が付いたら、弱火にし火が通るまで焼く。
6
※ソース
ケチャップとウスターソースを混ぜてかけるだけ。

*3個食べても600カロリー以下です。がっつり食べたい時に見た目も大満足なハンバーグ。作り置きして冷凍庫に常備して置くと便利です。

水曜日

☆ピリ辛*切り干し大根のアラビアータ

材料
切り干し大根80g
ホールトマト缶1缶
コンソメ1個
ニンニク1片
キノコ類(えのき、しめじなど)250g
ケチャップ大さじ7杯
オリーブオイル大さじ1杯
鷹の爪(輪切り)大さじ1杯
お湯トマト缶半分

①切り干し大根をぬるま湯で戻して、ギュッと握って水切り。

②フライパンにオリーブオイル、ニンニク、鷹の爪を入れて、弱火で香りを出します。

③②にキノコを入れて炒め、トマト缶を投入。フライパンの中でトマトを軽くつぶす。

④トマト缶の半分くらいまでお湯を入れ、コンソメを溶かす。こちらもフライパンへ。

⑤④に①を入れて、ケッチャップも投入。水分をしっかり飛ばして、できあがり。

*キノコ類はしめじ、えのき、えりんぎ中、を一袋づつくらいです。きのこは0カロリーですから沢山食べても大丈夫です。

木曜日

☆ささみ豆腐のピーマン肉詰め

材料 (6個分)
ピーマン3個
ささみ2本
豆腐半丁
白ネギ20センチぐらい
片栗粉小匙3
塩コショウ少々
酒適量
Aポン酢50cc
Aはちみつ大さじ1弱
A片栗粉小匙1

①お豆腐をキッチンへーパーで包んで重りをのせて放置する。

②豆腐を放置してる間に、白ネギをみじん切り、ピーマンを半分に、ささみは筋を取ってみじん切りにする。

③ボウルにささみ、ネギ、片栗粉、塩コショウ、1の豆腐を入れ潰しながら混ぜる。タネが緩いときは片栗粉を調節してください。

④ピーマンに詰めていきます!余ったタネは丸く形成してつくねとして一緒に焼きましょう。

⑤フッ素加工のフライパンに4を並べて油をひかずに両面焼きます!ピーマンに少し焦げ目がついたら酒を回し入れて蓋をして蒸す。

⑥蒸してる間にAの調味料を混ぜ合わせます(はちみつ無ければ砂糖でOK)

⑦酒の水分が飛んだら火を最弱にして合わせタレを投入!すぐにとろみがつくのでピーマン1つ1つに絡めて下さい!

⑧タレが絡まったら火を止めて、お皿に盛って完成です。

金曜日

☆おから豆腐パン

材料
おから50g
豆腐100g
強力粉150g
卵1つ
砂糖大さじ1
サラダ油大さじ1
ベーキングパウダー小さじ2

①豆腐をボールに入れ、泡立て器で潰しながら溶いた卵と混ぜる。

②豆腐と卵が混ざりきったら、残りの材料を全て入れ、手でこねる。

③生地が出来たら、お好みの形に成形する。

④オーブンを180度で予熱しておく。

⑤180度で約20分焼く。

*そろそろ炭水化物が食べたくなったら、このおからパンが便利です。おからも豆腐も値段が安いのに栄養豊富でダイエットにおすすめの食材です。

土曜日

☆きのこたっぷりオムキャベツ

材料
キャベツの千切り100g
卵1個
牛乳小さじ1/2
☆しめじ60g
☆エリンギ25g(小1個程度)
☆椎茸1枚
☆めんつゆ(3倍濃縮)大さじ2
☆水150cc
片栗粉小さじ1と1/2
オリーブオイル小さじ1
万能ねぎ(小口切り)1本分
塩・胡椒少々

①☆を鍋に入れ火にかける。

②煮立ってきのこが柔らかくなったら、同量の水で溶いた片栗粉を入れ手早く混ぜながらとろみをつけ火を止める。

③オリーブオイルをひいたフライパンでキャベツを炒める。塩こしょうし、量が半分位になりしなっとさせる。

④卵をいれ2・3回菜箸で大きくかき混ぜ、すぐにヘラ等で端に寄せ形をつくる。

⑤4を皿にのせ2の餡も盛り付け万能ねぎを散らせば出来上がり。

日曜日

☆節約簡単キャベツ納豆サラダ!

材料 (2人分)
キャベツ200~300㌘
小ねぎ3本
納豆2パック
だし醤油(醤油可)大1~1.5

①キャベツはみじん切り、ねぎは小口切りにする。

②キャベツはラップをしてレンジで加熱。600W2分くらい。ラップを外して少し冷ましておきます。

③納豆、納豆のタレ、からし(お好みで)、小ねぎ、だし醤油を混ぜておいて、キャベツが冷めたら全部混ぜて完成。

*節約のコツは食材の使い回し。土曜日に使ったキャベツを次の日も使う事で、買い物に行く手間も省けます。納豆は夜食べると美肌にも効果的です。

1日1500kcalのらくらくダイエットごはん (パッとわかるシリーズ)
今泉 久美
成美堂出版
売り上げランキング: 4,265

まとめ

いかがですか。夕飯はボリュームのあるおかずを1品のみ。お財布にも優しい食材を選んで作ってみました。ぜひ参考にして下さい。

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