Breakfast
Start your day with a healthy breakfast and you will have a headstart at your goal of losing weight healthily. If you lack ideas of how you can incorporate nutritious items in your recipes, check out the ones below.
1. Banana Flaxseed Smoothie
1 banana 1/2 cup milk 1 tablespoon ground flaxseed 1 tablespoon honey A pinch of salt
Banana is rich in potassium, vitamins B6 and C, and antioxidants that protect your body from degenerative disorders (1). Milk is a good source of calcium and helps to strengthen your bones. Flaxseed is loaded with magnesium, calcium, iron, vitamin B6, omega-3 fatty acids, and alpha-linolenic acid, which help protect against cardiovascular disease (2). Honey is a natural sweetener. All these together give your day a healthy start and also help you lose weight.
2. Oats With Berries And Nuts
Calories – 295
2-3 tablespoons of oats 1 cup milk 5 strawberries 5 blueberries 1/2 tablespoon flaked almonds 3 hazelnuts A pinch of salt
Oats are loaded with beta-glucan, which helps to maintain good heart health (3). Berries are rich in micronutrients and fiber that help to improve LDL oxidation and glucose metabolism and prevent lipid peroxidation (4). Nuts are energy-dense foods and they have antioxidant and anti-inflammatory properties (5).
3. Vitamin-Rich Fruit Salad
Papaya Watermelon Grapefruit 1/2 passionfruit 5 grapes Lemon A pinch of salt A pinch of pepper
Papayas are an excellent source of vitamins A, C, and B, and proteolytic enzymes such as papain and chymopapain, which have antibacterial, antifungal, and antiviral properties (6). Grapefruit helps to control weight and regulate blood pressure (7). The cis-isomeric lycopene content of watermelon makes it an anti-cancer agent and protects you from diabetes, cardiovascular diseases, and macular diseases (8). Passionfruit contains antioxidants that prevent photoaging (9). Grapes are rich in flavonoids and polyphenols, which help protect from microbial infection and cancer (10).
4. Nutritious Kale Smoothie
2-3 kale leaves 1/2 medium-sized cucumber 5-6 black grapes 1 tomato A pinch of salt
Kale is one of this era’s superfoods. It is rich in vitamins A, C, and B6, and has antioxidant and anti-inflammatory properties. It reduces the risk of coronary artery diseases (11). Tomato is rich in potassium, dietary fiber, vitamins E, C, A, and K, copper, lycopene, and manganese. It helps to fight cancer and lowers the risk of cardiovascular disease (12). Black grapes contain many phytonutrients, such as resveratrol and quercetin. Black grapes are also a rich source of anthocyanin, resveratrol, flavonols, and flavanols that help slow down aging and help fight against cancer, heart diseases and microbial diseases (13). Cucumber has a cooling effect; it is rich in dietary fiber, vitamin C, and water content. A nutrition-packed smoothie like this one will help you lose weight naturally, keep your heart healthy, prevent cancer, strengthen your bones, and relieve indigestion and constipation.
5. Veggie Scrambled Eggs
2 eggs 1 teaspoon rice bran oil 1/2 tomato 1/4 green bell pepper 1/4 onions 2-3 broccoli florets A pinch each of salt and pepper
The power of two whole eggs is immense. Egg is a good source of protein, which is what you need to start your day with. It is also a good source of iron, potassium, fats, and vitamin B6. It has antioxidant and anti-inflammatory properties (14). Tomato is rich in potassium, dietary fiber, vitamins E, C, A, and K, copper, lycopene, and manganese. It helps to fight cancer and lowers the risk of cardiovascular disease (12). Bell peppers are a good source of vitamins A and C, which help to reduce the risk of many diseases (15). Sulforaphane, which is derived from glucosinolate of broccoli, helps to fight against cancer (16).
6. Whole-Wheat Flour Pancakes With A Twist
3 eggs 1 cup milk 1 cup whole wheat flour 1/2 carrot 2-3 florets of cauliflower 1/4 onion 1 tablespoon vegetable oil A pinch of salt A pinch of cayenne pepper
This savory pancake is delicious and nutritious. Eggs are a good source of protein, iron, potassium, fats, and vitamin B6 and have antioxidant and anti-inflammatory properties (14). Cauliflowers are an excellent source of vitamins C and B6, magnesium, calcium, iron, and have anti-inflammatory and antioxidant properties, which help prevent oxidative damage (17). Carrots are rich in vitamins A and C and dietary fiber. They are rich in antioxidants as well and protect the cardiovascular system (18). Whole wheat flour is full of dietary fiber, magnesium, iron, and vitamin B6. Milk is rich in calcium, which will help to strengthen your bones.
7. Coconut Water And Fruits Smoothie
1 kiwi 1 peach 1/6th musk melon 1 glass coconut water A few mint leaves
Coconut water is the liquid endosperm and is rich in phytonutrients and natural electrolytes. It helps to regulate blood pressure and improve insulin sensitivity (19). Kiwis are rich in micronutrients, which help in lowering the fibrinogen concentrations in the plasma and improving the plasma lipid profile (20). Peaches are a good source of antioxidants and protect your body from oxidative damage (21). Musk melons are a great source of antioxidants, micronutrients, and phytonutrients (22). Mint leaves are a good source of magnesium, calcium, vitamins A and C, iron, and dietary fiber. This smoothie will help enhance digestion, detoxify your body, fight cancer, prevent diabetes, and improve heart health. It is good for your skin as well.
8. Low Fat Smoked Turkey Bacon Omelet
2 whole eggs or egg whites 2-3 strips of turkey bacon 1/4 onion 1/2 tomato 1/2 zucchini Chives 1 teaspoon rice bran oil A pinch of salt A pinch of pepper
This breakfast needs about 10-15 minutes to cook and is rich in vitamins, minerals, fiber, and protein. It will keep you full for a longer time and keep your hunger pangs at bay. Eggs are a good source of protein, iron, potassium, fats, and vitamin B6 and have antioxidant and anti-inflammatory properties (14). Tomato is rich in potassium, dietary fiber, vitamins E, C, A, and K, copper, lycopene, and manganese. It helps to fight cancer and lowers the risk of cardiovascular disease (12). The ingredients have anti-inflammatory, antioxidant, and antimicrobial properties. They help to maintain blood glucose levels, fight cancer, strengthen bones and muscles, and cleanse the colon.
9. Luscious Cucumber Spinach Smoothie
1/2 medium-sized cucumber 5-6 spinach leaves 1 orange 3-4 blackberries Lime A pinch of salt
Spinach is rich in vitamins A, C, and B6, potassium, iron, and magnesium. It helps to regulate blood pressure (23). Cucumbers have good water content and are low in calories (24). This smoothie will help you fight cancer, skin disorders, and ulcers, strengthen your bones, boost your immunity, protect you from common cold and cough, prevent cardiovascular disease and kidney stone formation, lower cholesterol, prevent skin disorders, and improve cognitive abilities.
10. Special K With Peaches & Pumpkin Seeds
1/2 medium bowl of multigrain Special K flakes 1 peach 1 tablespoon pumpkin seeds 1/2 teaspoon cocoa powder 1 cup warm fat-free milk
Special K multigrain flakes are loaded with vitamins A, C, B6, and B12, iron, and dietary fiber. It helps to manage weight, lowers the risk of diabetes and coronary heart disease, and improves gastrointestinal health (25). Peaches are a rich source of vitamin C, potassium, and magnesium. They have anti-inflammatory and antioxidant properties that prevent oxidative damage to your body (26). Pumpkin seeds are a good source of iron, magnesium, protein, and potassium. This breakfast will help you fight cancer, treat indigestion, constipation, and skin disorders, improve heart health, and strengthen the bones (27).
Lunch
1. Lettuce Mexican Wrap
2 lettuce leaves 1/4 avocado 1 shredded chicken breast 1/2 onion 1 tablespoon mustard 2-3 slices of pickled jalapenos Salt and pepper
Lettuce is a good source of vitamins E and C and carotenoids. It aids lipid metabolism (28). Chicken breast contains lean protein and avocado is rich in vitamins C and B6, dietary fiber, potassium, and polyunsaturated fatty acids (29), (30). Onion is full of potassium, dietary fiber, and vitamin C. Jalapenos are rich in vitamins C and A, potassium, and dietary fiber (31). Cilantro is a good source of vitamins A and C and dietary fiber. These ingredients will keep your heart healthy, fight cancer, improve your immunity, prevent heart attack or stroke, support the cardiovascular system, strengthen your bones, and lower high blood pressure and bad cholesterol. This lunch will take about 10 minutes to prepare.
2. Asian Chicken With Brown Rice
1 chicken deskinned breast 2 tablespoon sesame oil 1 tablespoon soy sauce 1 tablespoon fish sauce 1 spring onion ¼ green bell pepper ¼ red chili 1 or 2 cloves of garlic ½ inch ginger ½ cup brown rice Salt
Chicken breast is a good source of lean protein, and garlic has antibacterial, antifungal, and anti-cancer properties (29), (32). Ginger has anti-inflammatory, antioxidant, and anti-cancer properties (33). Sesame oil is rich in copper, magnesium, calcium, and phytosterols. Fish sauce provides your body with magnesium and vitamins B6 and B12. Capsaicin, found in peppers, promotes metabolism and vascular health (34). Brown rice has a lower glycemic index and helps to lower blood glucose levels (35). Miriam bravely shares her journey of losing 15 pounds and achieving her goal of buying a new MacBook as a reward. She writes a few of her recipes, and mentions, “Two of my favorites are my Asian inspired mustard marinated chicken and this simple yet delicious herb marinated grilled chicken. Both are simple and delicious, and of course, are delicious on the grill this summer! (i)”
3. Vegan Salad With Slim Dressing
7-8 broccoli florets ½ sweet potato 4-5 French beans 4-5 spinach leaves ½ tablespoon olive oil 1 tablespoon lemon juice ½ tablespoon mustard A few fresh dill Salt and pepper
Sweet potatoes are a great alternative to potatoes and are rich in vitamins A, C, and B6 and magnesium, potassium, and beta-carotene (36). Broccoli, spinach, and French beans are also a good source of proteins, vitamins, and minerals (37), (38), (39). Olive oil is a good source of good fats, phytonutrients, and vitamin E. All these ingredients help to maintain the blood sugar levels and lower the risk of cancer, coronary artery disease, diabetes, and stroke.
4. Cucumber Subs With Smoked Salmon
1 medium-sized cucumber 3 tablespoons fat-free yogurt 2 strips of smoked salmon ½ teaspoon chili flake Rosemary ½ tablespoon olive oil ½ inch carrot Salt
Cucumber is a vegetable that is low in calories and high in water content. It has anti-diabetic, anti-oxidative, and lipid lowering properties (40). Salmon is rich in omega-3 fatty acids, vitamins B12, B6, and niacin, and helps lower cholesterol (41). Yogurt helps to fight colon cancer, microbial infections, lactose intolerance, and GI tract inflammation (42). Rosemary helps to fight prostate cancer (43).
5. Low-Calorie Zoodles With Shrimps
1 medium-sized zucchini 4-5 fresh shrimps 1 lettuce leaf 3 cherry tomatoes Dried oregano 1 tablespoon olive oil 1 clove garlic Salt and pepper
Zucchini is low in calories, high in moisture content, and rich in antioxidants such as carotenes, zea-xanthine, and lutein, vitamin C, and minerals such as iron, zinc, and manganese (44). Tomato contains lycopene, which reduce the risk of cardiovascular disease and fight cancer (45). Shrimps are a good source of protein and lower the hepatic cholesterol and serum-lipid concentrations (46).
6. Grilled Fish Sandwich
1 salmon fillet 2 slices of multigrain bread ½ lime ½ tomato Lettuce ½ teaspoon chili flakes ½ onion ½ tablespoon mustard 2 tablespoons vegetable oil Salt and pepper
Salmon is rich in omega-3 fatty acids, vitamins B12, B6, and niacin, and helps to lower cholesterol (41). Tomatoes contain lycopene that reduces the risk of cardiovascular disease and fights cancer (45). Lettuce helps to metabolize cholesterol and improve the antioxidant levels in the body (47). Onions contain micronutrients that help to reduce the risk of microbial infections and asthma, fight cancer, and prevent blood clot (48).
7. Indian Style Egg Wrap
1 egg ½ onion 1tomato 1/2 capsicum ½ teaspoon Indian curry powder 1 teaspoon vegetable oil Salt ½ cube cheddar cheese 1 tortilla bread
Eggs are a good source of protein, iron, potassium, fats, and vitamin B6, and have antioxidant and anti-inflammatory properties (14). Tomatoes contain lycopene that reduces the risk of cardiovascular disease and fights cancer (45). Onions contain micronutrients that reduce the risk of microbial infections and asthma, fight cancer, and prevent blood clot (48). The phytonutrients present in capsicum help to fight cancer, reduce cardiovascular disease risk, support digestion, heal gastric ulcers, and relieve pain (49).
8. Asparagus And Potato Salad
4 asparagus tips 1 medium-sized potato 1/2 a lime 1 garlic clove 1 tablespoon mustard 1 tablespoon olive oil Dried thyme Salt and pepper
Potatoes are a good source of phytonutrients and vitamins. They are rich in antioxidants and dietary fiber (50). Asparagus is packed with vitamins A, E, C, and K, glutathione. It boosts immunity, improves brain function, reduces inflammation, and prevents microbial diseases (51). Thyme contains vitamins, minerals, and antioxidants that help prevent fungal infections and relieve sore throat. Garlic has phytonutrients that help to fight cancer, bacterial, viral, and fungal infections, lower cholesterol, and control blood sugar levels.
9.Broccoli, Beetroot And Ricotta Salad
5 broccoli florets 1 medium-sized beetroot 1 tablespoon ricotta cheese 1/2 lime juice 1/2 tablespoon apple cider vinegar 1/2 teaspoon cayenne pepper 1/2 teaspoon dried rosemary Salt
Broccoli helps reduce the risk of lung, stomach, rectal, and colon cancers (52). Beetroot consumption helps to regulate high blood pressure, improve cognition, and reduce oxidative stress and inflammation (53). Rosemary helps to fight prostate cancer (43).
10. Italian Style Open Sandwich
2 slices multigrain bread 1 tomato 4 basil leaves 1/4 green bell pepper 2 baby corns 1/2 teaspoon chili flakes Mozzarella cheese Salt
Tomatoes contain lycopene that helps reduce the risk of cardiovascular disease and fight cancer (45). The phytonutrients present in capsicum help to fight cancer, reduce the risk of cardiovascular disease, support digestion, heal gastric ulcers, and relieve pain (49). Corn helps to maintain healthy skin, prevent lung and oral cancers, and delay aging. Basil has anti-inflammatory, antimicrobial, and antioxidant properties. It fights oral cancer, improves hemoglobin levels, and improves vision.
Dinner
1. Vegetable Clear Soup
1/6 medium-sized cabbage 1/2 carrot 1 beetroot 1 stalk of celery 5 French beans Lime Salt and pepper
Cabbage protects your body from breast, prostate, and colon cancers, builds immunity against microbial diseases, regulates blood pressure, and protects against Alzheimer’s disease. Beetroot consumption helps to regulate high blood pressure, improve cognition, and reduce oxidative stress and inflammation (53). Carrots help to prevent oral and lung cancers, and improve vision and metabolism. Celery is a negative-calorie food and helps lower the blood sugar and serum-lipid levels and scavenge the oxygen radicals (54). French beans improve vision, are helpful for pregnant women, help in cell division, and lower blood pressure.
2. Grilled Salmon And Broccoli
1 salmon fillet 6 broccoli florets Chives 1 tablespoon olive oil Salt and pepper
Salmon is rich in omega-3 fatty acids, vitamins B12, B6, and niacin, and helps to lower cholesterol (41). Broccolis help to fight against colon, pancreatic, breast, and prostate cancers, boost immunity, improve vision, and strengthen bones (54). Chives reduce the risk of heart attack or stroke, oral cavity cancer, strengthen bones, and boost immunity.
3. Kale And Lettuce Salad
2 kale leaves 1 lettuce leaf 1/2 onion 1 tomato Pomegranate Lime juice 1/2 tablespoon olive oil Salt and pepper
Lettuce is a good source of vitamins E and C and carotenoids. It aids lipid metabolism (28). Kale aids weight loss and red blood cell formation, improves vision, fights lung cancer, and improves skin health. Tomatoes contain lycopene that helps to reduce the risk of cardiovascular disease and fight cancer (45). Onions contain micronutrients that reduce the risk of microbial infections and asthma, help to fight cancer, and prevent blood clot (48). Pomegranate reduces cholesterol, boosts immunity, burns fat, and fights against prostate cancer.
4. Chicken Soup
1 chicken breast 5 cauliflower florets 5 broccoli florets 1/2 carrot 1/2 onion 1 tablespoon olive oil 1 clove garlic Salt and pepper 2 cups water
Chicken breast contains lean protein and avocado is rich in vitamins C and B6, dietary fiber, potassium, and polyunsaturated fatty acids (29), (30). Onions contain micronutrients that help to reduce the risk of microbial infections and asthma, fight cancer, and prevent blood clot (48). Carrots help to prevent oral and lung cancer and improve vision and metabolism. Broccoli helps to fight against colon, pancreatic, breast, and prostate cancers, boost immunity, improve vision, and strengthen bones. Garlic has phytonutrients that help to fight cancer, bacterial, viral, and fungal infections, lower cholesterol, and control blood sugar levels. Cauliflowers are an excellent source of vitamins C and B6, magnesium, calcium, iron, and have anti-inflammatory and antioxidant properties that help protect against oxidative damage (17).
5. Thai Papaya Salad
1/4 medium-sized green papaya 1/2 tomato 1/2 lime A handful of coriander leaves 1/2 red chili 2-3 long beans 1 tablespoon peanuts Salt
Nuts improve cell membrane health, brain function, and also aid loss in water weight (55). Papaya contains vitamins A, B, and C, and minerals like magnesium and potassium (56). It helps to scavenge oxygen radicals, supports digestion, protects against lung cancer, and improves vision. Tomatoes contain lycopene that reduces the risk of cardiovascular disease and fights cancer(45).
6. Stuffed Capsicum
2 medium-sized capsicums 1/2 cup boiled chickpeas 1 tomato 1/2 onion 1/2 cup brown rice 1/2 teaspoon garam masala 1/2 teaspoon cumin powder 1/2 teaspoon dried mango powder 1/2 teaspoon chili powder 1 tablespoon vegetable oil A handful of coriander leaves Salt
Chickpeas are a good source of protein, dietary fiber, molybdenum, manganese, folate, and iron. Chickpeas help to control blood sugar levels, protect against cardiovascular diseases, fight cancer, and support digestion (57). The phytonutrients present in capsicum help to fight cancer, reduce cardiovascular disease risk, support digestion, heal gastric ulcers, and help relieve pain (49). Onions contain micronutrients that help reduce the risk of microbial infections and asthma, fight cancer, and prevent blood clot (48). Tomatoes contain lycopene, which helps to reduce the risk of cardiovascular disease and fights cancer. (45)
7. Baked Turkey And Butternut Squash
3 strips of turkey bacon 1/4 butternut squash 1 clove garlic A handful of parsley 1 teaspoon honey Lime juice Cumin seeds Salt and pepper
Butternut squash is a good source of vitamins A, C, and B6, magnesium, and calcium. It helps to control weight and cholesterol levels. Turkey contains a good amount of lean protein, and parsley is rich in vitamins A and C, iron, and dietary fiber. Turkey meat helps to lower the blood glucose levels and fights gastric, colorectal, skin, and lung cancers (58). Garlic has phytonutrients that help to fight cancer, bacterial, viral, and fungal infections, lower cholesterol, and control blood sugar levels. Honey helps to soothe the GI tract, prevents cardiovascular disease, and reduces inflammation (57).
8. Lentil Soup With Brussels Sprouts
1/2 cup yellow lentil 2 cups water 4 Brussels sprouts 1 clove garlic 1/2 tomato 1/2 green chili 1/2 onion Salt
Brussels sprouts help to boost the immune system, support digestion and fat metabolization, and improve bone health (58). Garlic has phytonutrients that help to fight cancer, bacterial, viral, and fungal infections, lower cholesterol, and control blood sugar levels (59). Tomatoes contain lycopene that helps to reduce the risk of cardiovascular disease and fight cancer (45). Onions contain micronutrients that help to reduce the risk of microbial infections and asthma, fight cancer, and prevent blood clot (48).
9. Shrimp Ceviche With A Surprise Dressing
4 peeled and deveined shrimps 1/2 cucumber 1/2 onion 1 tomato 1 tablespoon coconut water Lime juice 1/2 avocado Pomegranate Coriander leaves Salt and pepper
Shrimps are a good source of protein and help to lower hepatic cholesterol and serum-lipid concentrations (46). Coconut water is the liquid endosperm and is rich in phytonutrients and natural electrolytes. It helps to regulate blood pressure and improve insulin sensitivity (19). Tomatoes contain lycopene that helps to reduce the risk of cardiovascular disease and fight cancer (45). Onions contain micronutrients that help to reduce the risk of microbial infections and asthma, fight cancer, and prevent blood clot (48). Pomegranate reduces cholesterol, boosts immunity, burns fat, and fights against prostate cancer. Avocado is rich in vitamins C and B6, dietary fiber, potassium, and polyunsaturated fatty acids (30).
10. Mushroom And Onion With Brown Rice
5-6 button mushrooms. 1/2 onion 1/2 cup boiled brown rice 1/2 teaspoon chili flakes 1 clove garlic 1 tablespoon vegetable oil 1/2 teaspoon dried thyme Salt
Mushrooms are a good source of protein and help to reduce the risk of heart disease, aid weight loss, prevent diabetes, and fight cancer. Onions contain micronutrients that help to reduce the risk of microbial infections and asthma, fight cancer, and prevent blood clot (48). Garlic has phytonutrients that help to fight cancer, bacterial, viral, and fungal infections, lower cholesterol, and control blood sugar levels. Thyme contains vitamins, minerals, and antioxidants that help to prevent fungal infections and relieve a sore throat. Brown rice helps to reduce cholesterol, prevents insulin resistance, and lowers glycemic response (60).
11. Chicken Quinoa Salad
Calories – 478Ingredients
2 cups of shredded chicken 1 cup of cooked quinoa 1–2 cups of cherry tomatoes, halved 1 cup of cucumber 1 cup of red bell pepper 1 cup of feta cheese 2 tablespoons of olive oil Fresh greens Salt and pepper to taste
Directions Benefits Quinoa is naturally gluten-free, making it suitable for individuals with gluten sensitivity or celiac disease. It also has a low glycemic index, promoting stable blood sugar levels (61). The high fiber and antioxidant content in quinoa may contribute to heart health by reducing cholesterol levels and inflammation (62). Is it okay to eat the same thing every day? Eating the same thing every day for every meal can cause nutritional deficiencies or excesses. It is recommended to consume a variety of foods each day. Is roti good for weight loss? Yes, roti is considered good for weight loss when consumed moderately as it has protein, complex carbohydrates and moderate calorie content. Is boiled moong good for weight loss? Yes, boiled moong contains fiber and plant based proteins which can facilitate weight loss. Is khichdi good for weight loss? There are various ways of preparing khichdi and it may facilitate weight loss or increase weight gain, depending on the ingredients used, and portions consumed. Is upma healthy for weight loss? Upma can make a nutritious and filling meal, which can help with satiety, curb appetite and hence, support weight loss goals. If you are looking to lose fat faster, make the correct meal choices! The video provides a comprehensive meal plan, optimizing nutrition to accelerate your weight loss journey. Check it out now! Video On Smoothies Diet To Lose Weight (i) 15 Recipes That Helped Me Lose 15 Poundshttps://overtimecook.com/2013/06/17/15-recipes-that-helped-me-lose-15-pounds/