Weight Loss Recipes
Why do you need weight loss recipes? Because weight loss is ultimately about what you eat. A quick look around shows the extent of the problem within the population – much of this is due to the change from home-cooked food made from fresh ingredients to store-bought processed meals or fast food. It is therefore essential that anyone who wants to lose weight starts to prepare their own food – that way you know what is in it! The recipes below are simple to prepare and include a selection of fresh ingredients – the food your body needs to be healthy. It is tough to put on weight if you only eat healthy, home made food. When meal planning, follow these tips to control your weight: • Prepare fresh food, don’t buy processed food
• If you don’t buy junk, you can’t eat junk!
• Try to include some protein with every meal
• Limit portion size
• Aim for a variety of foods – you get a better mix of nutrients, and your body has to work harder to digest the food – using more calories!
• Plan ahead – take healthy food and snacks with you when you are out and about, and always have a quick easy meal planned for busy days. 
Here are some weight loss recipes to get you started:
Low Calorie Recipes
Low Carb Recipes
Low Calorie Weight Loss Recipes Chicken Cacciatore A low calorie dish that is packed with flavor – perfect at the end of a busy day. Ingredients:
• 1/2 can (7-1/2 oz) of tomatoes
• 3/4 cup of sliced fresh mushrooms
• 1/4 cup of chopped onion
• 1/4 cup chopped green pepper
• 3 tbsp of dry red wine (optional)
• 1 clove of garlic – minced
• 1/2 tsp dried oregano – crushed
• 1/4 tsp salt
• Pepper (to taste)
• 2 medium whole chicken breasts, skinned, boned and split
• Paprika
• 2 tsp cornstarch
• 2 tbsp cold water
• 4 oz spaghetti – cooked Preparation: • In a medium skillet cut up the undrained tomatoes
• Add the mushrooms, onions, green pepper, wine, garlic, oregano, salt and pepper.
• Add the chicken pieces to the skillet
• Bring to a boil, reduce heat, then cover and simmer for 25 minutes.
• Combine the cornstarch and cold water and stir into the skillet mixture
• Cook and stir until the mixture is thick and bubbling
• Cook and stir 2 minutes more
Arrange the chicken and spaghetti on a platter, and the spoon sauce over the chicken. This meal should serve four people.
Carrot Soup Vegetables like carrots should form a major part of your diet – packed with micronutrients and fiber, they are essential for good health. Ingredients: • 9 small or 4 large carrots – diced
• One large onion – chopped
• Two vegetable stock cubes
• Fresh coriander to taste
• 2 cloves of garlic
• Two level tsp of turmeric
• Two pints of cold water Preparation:
1. Put all the ingredients except the coriander into a large pan and bring to boil.
2. Simmer for one hour stirring occasionally
3. Add the finely chopped coriander and cook for a further 10 minutes
4. Cool and then liquidize – be sure not to liquidise to the point of puree. The soup is more appealing if some of the vegetable texture remains
Baked Sweet Potatoes Sweet potatoes aren’t just for Thanksgiving! Far healthier than regular potatoes, they make a great addition to any meal. Ingredients:
• 3 large sweet potatoes
• 2 to 3 tablespoons olive oil
• 2 pinches of dried oregano
• Salt and black pepper to taste Preparation:
1. Heat oven to 350 F
2. Wash and peel the sweet potatoes.
3. Cut into medium sized pieces.
4. Place the cut sweet potatoes and the olive oil in a glass or non-stick baking dish, and toss to coat. Sprinkle with oregano, salt and pepper.
5. Bake in oven for 60 minutes or until soft.
Fruit Smoothie Commercially bought shakes and smoothies are often packed with sugar and calories. Making your own is a great way to get your 5-a-day. They make a great breakfast for those who struggle to eat in the morning, or else can be taken with you for a healthy on-the-go snack. Adding some whey protein powder is a great way to keep the glycemic load low, and ensure you get enough protein in your diet. Ingredients: • 2 large bananas, thickly sliced
• 1 can (about 400g) apricot halves in natural juice
• 225g (8oz) plain low-fat bio yogurt
• 1 to 2 scoops of Whey protein powder
• 4 tsp chopped fresh mint
• 250ml (8fl oz) orange juice
• Sprigs of fresh mint to garnish
Preparation:
1. Put the bananas, apricots and their juice, yogurt, and mint into a food processor or blender
2. Blend to a smooth purée
3. If you like your smoothies cold, add a few ice cubes
4. Add the orange juice and whey protein powder and blend briefly until mixed.
5. Pour into a tall glass and garnish with the sprigs of mint. Notes: Once you get comfortable with making smoothies, you can experiment. Options include: • Use different fruits – strawberries and bananas go well together, but you can also use blueberries, raspberries, indeed almost any fruit you like. • Use water instead of fruit juice • Add oat milk – oats are incredibly good for you, high in fiber, cholesterol and lactose free, and contain vitamin E, folic acid, and other trace elements, and is also low GI (30).
Barbecued Salmon Steaks If you love to barbecue but don’t want high fat meat options, try this recipe. Salmon barbecued in a marinade loaded with the fresh flavors of honey, lime, garlic and coriander! Ingredients:
• 1 bunch of chopped coriander leaves
• 2 cloves of garlic, chopped
• 400g (15 oz) honey
• the juice of one lime
• 4 salmon steaks
• Salt and black pepper to taste Preparation: 1. Stir together the coriander, garlic, honey and lime juice over medium-low heat, until the honey is easily stirred (about 5 minutes). Remove from the heat and allow to cool slightly.
2. Place the salmon steaks in a baking dish and season with salt and pepper.
3. Pour the marinade over the salmon, cover, and refrigerate 10 minutes.
4. Preheat the barbecue to medium high heat.
5. Lightly oil the barbecue's cooking grate.
6. Cook the salmon steaks for 5 to 8 minutes on each side, or until the fish flakes easily with a fork.
Low Carb Weight Loss Recipes
Grilled Chicken Salad
Combining the natural benefits of fresh salad with a low fat protein source (chicken), this is a great meal for anyone watching their weight. Ingredients: • 2 skinless chicken breasts
• 2 cloves of garlic
• Fresh chopped coriander
• Fresh chopped chives (for garnish)
• 1 large ripe juicy orange
• 1 lemon
• 1 bowl of rough torn Iceberg Lettuce
• 10 halved cherry tomatoes
• Handful of diced red salad onion
• 1 tblsp balsamic vinegar
• Pepper (to taste) Preparation:
1. Mix the tomatoes and onion and iceberg together in 2 bowls
2. Grate some zest from the orange and lemon, add some to the salad
3. Add some zest to the chopped coriander and crushed garlic and set aside.
4. Grill the chicken breasts for about 8-10 minutes, then turn over and cook the other side for another 8-10 minutes
5. Squeeze a slice of orange and lemon on top of each chicken breast, then sprinkle on the zest/garlic/coriander mix.
6. Cook for another 4-6 minutes.
7. Cut the chicken breasts and toss into the salad with a bit of lemon juice and tablespoon of balsamic vinegar each.
8. Add pepper to taste, if desired.
9. Garnish with slices of orange and lemon, a sprig of coriander and a sprinkling of chopped chives.
Feta Cheese Omelet Omelets are a great choice for anyone looking to eat low carb. Combine with a mixed salad for a really healthy meal. Ingredients: • 4 eggs, beaten
• freshly ground black pepper
• 3 tablespoons crumbled feta cheese
• 1 teaspoon semi skimmed milk
• 1 tablespoon vegetable oil Preparation:
1. Beat eggs and pepper together.
2. In another bowl, combine crumbled cheese with milk.
3. Heat oil in a large non-stick frying pan over medium-high heat. Make sure your pan is well oiled, or else the sides will stick
4. Pour the eggs into the heated pan, making sure they cover the bottom evenly.
5. When the edges appear cooked, pour the feta mixture over the eggs.
6. Using a spatula, fold the eggs over the cheese. Tip: If you have a hard time successfully folding your omelet, you can simply make it “country French style” – mix the cheese up roughly with the eggs like cheesy scrambled eggs. You can also add any veggies you like to this basic omelet mix – chopped tomatoes, spring onions, chopped sweet peppers, whatever you prefer!
Garlic Pepper Steak One of the great things about a low carb diet is that you can eat steak! Try this flavorful recipe with a fresh salad for a healthy low carb treat. Ingredients: • 1 tablespoon olive oil
• 2 cloves garlic, peeled and crushed
• 1 tablespoon coarsely ground black pepper
• T-bone or fillet steak Preparation: 1. Preheat your barbecue for high heat and lightly oil the cooking grate.
2. Mix the olive oil, garlic and pepper.
3. Score the steak and rub with the olive oil mixture.
4. Put the steak on the preheated barbecue. Cook for 20 minutes, or to your desired doneness, turning once.
Barbecued Indian Chicken This is an Indian chicken dish, similar to tandoori chicken but not as spicy. Be sure to marinate the chicken for at least 2 to 3 hours so that the flavors can really seep in. Ingredients: • 4 chicken breasts, skinned
• 1 tablespoon freshly grated ginger root
• 2 tablespoons crushed garlic
• 1 dessertspoon ground turmeric
• 4 tablespoons low-fat plain yogurt Preparation: 1. Mix the ginger, garlic, turmeric, salt, and yoghurt
2. Marinate the chicken pieces in the mixture for 2 to 3 hours.
3. Preheat the barbecue. Cook the chicken until the juices run clear. Serve with a fresh salad.
Feta and Olive Turkey Burgers Using minced turkey is a great way to make a delicious, healthy burger. Serve with fresh tomatoes and greens of your choice for a fun, healthy meal. Ingredients: • 500g (1 1/4 lb) minced turkey breast
• 150g (5 oz) feta cheese, crumbled
• 100g (4 oz) Kalamata olives, pitted and sliced
• 1 dessert spoon of dried oregano
• Freshly ground black pepper (to taste) Preparation: 1. Preheat the barbecue (medium high heat)
2. Mix the turkey, feta cheese, olives, oregano and pepper and form into patties.
3. Lightly oil the cooking grate or rack.
4. Place the patties on the barbecue.
5. Cook for 10 to 12 minutes, turning halfway.
Using these weight loss recipes will help you to enjoy tasty, nutritious meals that will support your dieting goals.
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