Healthy Food Recipes To Lose Weight

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It is worthy of note that healthy food recipes to lose weight are relatively easy and devoid of stress. Weight loss refers to the situation whereby there is a reduction in the total mass of the body. This might happen by loss of fluid, or loss of body fats.

When weight loss happens unintended, it is often regarded as a medical problem. Unintended weight loss can be a result of poor nutrition, disease, and medical treatments amongst others.

When weight loss is planned and intended, it may be borne from the desire to maintain body fitness and overall health. When planned well, weight loss lowers the risk of many diseases and, as such, proves to be very useful to the body.

In light of this, the market for weight loss is vast and stocked with many options, out of which is diet. I mean, a menu or group of healthy recipes for weight loss and muscle gain. Bad fats are unnecessary in the human system and it is important to get rid of them. To lose more weight, the following recipes are what give fats a miserable experience in the human system.

Related Post: Healthy Lunch Ideas For Muscle Gain

Healthy Food Recipes To Lose Weight

Healthy food recipes to lose weight is not as hard as it seems, but healthy eating foods are also something you should know how to do right. There are several types of diets that people follow. One of the most popular ones is the detox diet. This kind of diet is all about eating natural healthy food and drinks that will cleanse your body from inside giving you new vibrant energy, the best health ever, and lots more.

Spaghetti Sauce

Have you been unsuccessful in finding healthy recipes for spaghetti sauce that taste good and make you lose weight? Here are the best healthy food recipes for losing weight spaghetti sauce recipes to make you slim down and eat a healthy diet.

spaghetti

One of the healthy food recipes to lose weight, get the following ingredients;

  • 8 ounces whole-wheat spaghetti
  • 1 tablespoon tomato paste
  • 6 garlic cloves
  • 2 small yellow squash
  • 1 tablespoon olive oil
  • 1 tablespoon fresh oregano
  • 1/4 teaspoon crushed red pepper
  • 6 ounces sausage
  • 2 cups broccoli florets
  • 1 1/2 cups chopped mushrooms
  • 1/4 cup basil leaves
  • 1 can whole peeled tomatoes
  • 1/2 teaspoon kosher salt
  • 2 cups yellow onion

Directions

To make this meal;

  1. Cook the spaghetti according to the package directions
  2. Heat oil in a large skillet over a medium-high heat
  3. Add sausage and cook for 4 minutes. Add onion and garlic and cook for 3 minutes, stirring occasionally.
  4. Next, add squash and mushrooms with tomato paste and oregano for another 4 minutes.
  5. Then add broccoli, tomatoes, salt, and pepper in and boil. Reduce heat and simmer for about 10 minutes. Top with pasta with basil.

Chicken Shawarma

Another healthy food recipe for weight loss and muscle gain is the chicken shawarma bowl. The following are the ingredients;

  • 12 ounces of chicken breast
  • 1 tablespoon lemon juice
  • 2 teaspoons olive oil
  • 1 tablespoon tahini
  • 2 cups halved tomatoes
  • 1 pre-cooked farro
  • 3/4 teaspoon kosher salt
  • 1 teaspoon paprika
  • 1 can chickpeas
  • 2 tablespoon parsley, chopped
  • 1 teaspoon minced garlic
  • 1/2 teaspoon cumin
  • 1/2 Greek yogurt
  • 2 cups cucumber

Directions

  1. In a large bowl of oil, put chicken and coat. Mix 1/2 teaspoon salt, paprika, and 1/4 teaspoon cumin in a bowl and together with the chicken.
  2. In a small bowl, mix the remaining 1/4 teaspoon salt,1/4 teaspoon salt,1/4 teaspoon cumin, lemon, tahini, and yogurt, and set aside.
  3. Prepare farro according to directions on the pack
  4. Place 1/4 cup farro in a bowl, top with 3/4 cup chicken mixture, 1/2 cup cucumber, 1/2 cup tomatoes and 1/3 cup chickpeas, and 1/2 tablespoon Greek yogurt mixture. Enjoy!

Shrimp And Broccoli Pit

This meal will help you reduce your weight level. Get the following to prepare;

  • 1 shrimp, fresh
  • 2 broccoli crowns
  • 2 tablespoon oyster sauce
  • 1/4 cup soy sauce
  • 2 tablespoons fresh ginger
  • 2 tablespoons brown sugar
  • Sesame seeds
  • 2 garlic cloves
  • Sriracha
  • Green onion
  • 1 tablespoon of rice vinegar.

Directions

  1. Cut broccoli crowns into smaller and finer florets and deshelled fresh shrimp if needed.
  2. Mix soy sauce, garlic, ginger, oyster sauce, brown sugar, and wine vinegar in a bowl and whisk.
  3. Put broccoli and the deshelled shrimp into a pot and cook for about 2 minutes on medium-high heat.
  4. Put off heat when the buzzer goes off
  5. Serve with rice to keep it low-carb, alongside sriracha, sesame seeds, and green onions.
  6. Serve!

Veggie Burger

Veggie Burger

If you are looking for plant-based healthy recipes for weight loss and muscle gain, subscribe to taking veggie butter. Get the following to make it.

  • 1 veggie burger patty
  • 1 tablespoon Canada oil
  • 3 thin slices of red onions
  • 1 thick slice of tomatoes
  • 1/4 avocado, sliced
  • 1 large egg
  • Ground black pepper
  • Fresh parsley

Directions

  1. Over medium heat, heat a skillet. After heating, cook the patty for about 3 minutes, on each side. Put tomato slices on a plate, and top it with sliced onion and veggie patty.
  2. Then heat oil in another skillet over medium heat. Into this skillet, crack the egg, and cook for about 3 minutes or until completely white.
  3. Top the burger with the egg. Put black pepper and parsley. You can serve it with avocado on each side.
  4. Serve and enjoy one of the best healthy recipes for weight loss and muscle gain.

Protein Pancakes

Protein pancakes give extra fiber needed by the body. They are amazing! The ingredients are;

  • 1 egg
  • 1 scoop of protein powder
  • 1/3 cup oats
  • 1 tablespoon baking powder
  • 1/4 cup plain Greek yogurt
  • 1/3 cup milk
  • 1 tablespoon vanilla extract
  • 1 tablespoon cinnamon

Directions

  1. Start by blending all the ingredients in a blender
  2. Over medium heat, melt a small amount of butter by heating it on a griddle or flat pan on this medium heat
  3. Pour 1/4 cup of the blended mixture into the griddle or flat pan
  4. When bubbles start to appear, flip it over
  5. Serve and enjoy!

Bean Omelets

The Bean omelet is rich in unsaturated fats. Consider bean omelet as one of the healthy recipes for weight loss. Get the following ingredients;

  • 1 can of black beans, drained
  • 1/2 cup feta cheese
  • 1 lime juice
  • 1/4 tablespoon cumin
  • 8 eggs
  • Hot sauce
  • Salt and black pepper
  • Pico de Gallo

Directions

  1. Pulse the black beans, lime juice, cumin, and hot sauce in a food processor.
  2. Over medium heat, coat a bit of olive oil or cooking spray in a pan and add eggs into the pan.
  3. When eggs are done, add some black bean mixture and flip the omelet into a plate and flip it over round to make a full omelet
  4. You can serve with garnished pico de gallo and avocado slices.

Other healthy foods that can help reduce weight are;

Healthy Food Recipes To Lose Weight
  • cottage cheese
  • leafy green
  • boiled potatoes
  • almonds
  • chocolate milk
  • lean meat etc.

As earlier explained, the market for weight loss is vast as this article has explored some of the healthy food recipes to lose weight and muscle gain. Apart from these foods, there are some lifestyle tips that you can practice. They are;

  1. Engaging in physical and fitness exercises
  2. Reducing the intake of alcohol and other sweetened drinks such as soda.
  3. Managing stress level
  4. Fasting at least once a week.
  5. Sleeping regularly.
Healthy Food Recipes To Lose Weight

Healthy Dinner Ideas For Weight Loss

When weight loss is your aim, you need to reduce your total calorie intake by around 500 calories a day. This equates to an intake of approximately 1,200-1,400 calories per day for women (or around 1,800 calories a day for men), depending upon height, weight, and activity levels.

1. How many calories per meal to lose weight?

How many calories per meal to lose weight?

At dinner time, women should aim for between 300-400 calories, while men should keep to 400-500 calories (by adding some extra protein, whole grains, or good fats).

Ensure there is a lean source of protein (such as chicken, fish, legumes, tofu, meat, or eggs) and aim at least for 2-3 serves of vegetables. Add a salad of extra greens (such as rocket, spinach, lettuce), cherry tomatoes, and chopped cucumber if necessary to boost the veg content for negligible calories.

2. Recommended exercise per week

While what you eat is critical for weight loss, increasing physical activity and exercise will also help you reach your goal, especially if you tend to be sedentary and sit all day at work. Incidental exercises such as taking the stairs instead of the lift, or parking a block away from where you need to go, does all add up.

Physical activity guidelines recommend (for good health) that we are active on most days, and accumulate 2 ½ -5 hours of moderate-intensity physical activity (or 1 ¼ – 2 ½ hours of vigorous-intensity) every week. It is also important to include muscle-strengthening activities on at least two days of the week. Read on for 42 dinner ideas that all come in at under 400 calories per serve.

3. Japanese chicken with greens and rice

This healthy chicken and rice dinner is full of Japanese flavors and is perfect for busy weeknights.

4. Healthy Spanish chicken and beans

Healthy Spanish chicken and beans

Searching for healthy meal prep recipe ideas? This low-cal one-pan chicken and beans dish ticks all the right boxes.

5. Healthier chicken and veggie one-pot

Healthier chicken and vegie one-pot

This lighter chicken and veg casserole will cure all your comfort food cravings without derailing your healthy eating plan.

6. Citrus and herb chicken

Citrus and herb chicken

In-season asparagus is easy and delicious grilled until just tender, while cherry tomatoes add sweetness and color to this vibrant chicken dish.

7. Healthy harissa chicken, lentil, and kale traybake

Healthy harissa chicken, lentil and kale tray bake is healthy food recipes to lose weight

Packed full of flavor, this healthy tray bake has over 3 servings of veg per serve and with added protein of chicken and lentils. It is a great winter dinner option that will impress all the family.

8. Lemon chicken noodle salad

Lemon chicken noodle salad

Flash-fried chicken strips and fresh lemon dressing puts a healthy spin on the much-loved Vietnamese noodle salad.

9. Braised lentils with cumin-spiced chicken

Braised lentils with cumin-spiced chicken

Lentils and fragrant chicken combine for a gluten-free meal, high in protein, low in fat, and light on the pocket.

10. Low-cal chicken burgers with sweet potato and beetroot chips

Low-cal chicken burgers with sweet potato and beetroot chips is healthy food recipes to lose weight

Looking for a healthier burger that you will love! Try this low-cal succulent chicken burger topped with healthy veggies. You can have chips too – just swap regular chips for these crispy sweet potato and beetroot chips.

Frequently Asked Questions (FAQs)

Is rice good for weight loss?

Some research suggests that eating rice may be beneficial for weight loss, as it is a low-calorie, complex carbohydrate that is filling and satisfying. Additionally, consuming rice in place of other higher-calorie foods may help to reduce overall calorie intake and promote weight loss.

What foods help burn belly fat?

There is no one-size-fits-all answer to this question, as the best foods to burn belly fat will vary depending on your individual dietary needs and preferences. However, some good options to help burn belly fat include lean protein sources like chicken or fish, healthy fats like avocado or olive oil, and fiber-rich fruits and vegetables like berries or broccoli. Additionally, avoiding processed foods and eating plenty of whole foods is generally recommended for promoting healthy weight loss.

What should I drink to lose weight?

Water is the best drink to help with weight loss. It is calorie-free and fills you up so you eat less. Other healthy drinks include unsweetened tea and coffee, skim milk, and seltzer water.

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