Healthy Eating Habits for Effective  Weight Reduction

Healthy Breakfast Recipes for Weight Loss

Do you agree with your mum and other elders when they say breakfast is an important meal of your day? I am sure most of you do!! 

For the ones who don't, or those who have an iota of doubt, always remember that you need to break your body's fast in the morning as there is a long gap between dinner and breakfast, which makes this meal an important one. 

Breakfast should have a balanced amount of proteins, fibre and other essential nutrients. 

Here are a couple of the best breakfasts for weight loss

Oatmeal

Oatmeal is a valuable source of whole grains and dietary fibre, consisting of the right amount of fruits, grains, and protein.

Pro-Tip: If you face difficulty swallowing or chewing, you can customise this recipe by incorporating your preferred nut butter to achieve a more manageable texture.

If you're experiencing taste changes due to any  treatment, add ingredients that best suit your current taste preferences.

Ingredients

• 1/2 cup of old-fashioned rolled oats
• 1 1/4 cups of almond milk (divided)*
• 1 teaspoon of ground flaxseed (adjust to taste)
• 1/8 teaspoon of cinnamon
• 1/2 cup of chopped pineapple
• 1/4 cup of sliced strawberries
• 2 tablespoons of chopped walnuts (optional)
• 1 teaspoon of honey (optional)

Instructions

• Prepare the oatmeal in a saucepan, using 1 cup of almond milk per the package instructions.
• Transfer the cooked oatmeal to a serving bowl. You can heat the remaining 1/4 cup of almond milk if you prefer it warm.
• Sprinkle the oatmeal with ground flaxseed and a pinch of cinnamon.
• Top the oatmeal with the chopped pineapple, sliced strawberries, and chopped walnuts. Drizzle a teaspoon of honey over it if you like it to be sweet.

Pro-Tip :You can substitute almond milk with other plant-based milk alternatives or reduced-fat dairy milk, as per your preference.

If you face difficulty swallowing or chewing, you can customise this recipe by incorporating your preferred nut butter.

Avocado Toast

Avocado is a nutritious option offering a blend of whole grains, fibre and healthy fats. Are you the one with the creative side? It is time to explore this trait of yours by experimenting with various toppings and seasonings for personalised flavours.

Ingredients

• 1 slice of wholewheat bread 
• 1/2 ripe avocado (mashed or sliced)
• 2 slices of heirloom or beefsteak tomato
• Freshly cracked black pepper
• Salt to taste
• Olive oil or lemon juice, as per choice

Instructions

• Toast the bread in any of your preferred means, either a saucepan or a toaster.
• Apply the scooped and mashed or sliced avocado.
• Add tomato slices to eat and sprinkle the seasoning.
• Drizzle some olive oil or lemon juice, its optional though, and customise your toast as per your choice.

Your best weight-loss breakfast recipes are ready to munch on with a smile.

Healthy Lunch Meals for Weight Loss

You might overlook this other important meal. But, do you know skipping your lunches will land you consuming more calories to settle those hunger issues and, in turn, gaining more weight?

So, I am your rescuer, sharing healthy lunch meals for weight loss.

Asian Style Turkey Salad

This delightful salad is both light and bursting with flavour, making it an excellent choice for healthy dishes for weight loss.

Ingredients

• Calorie-controlled cooking spray
• 200g of skinless roast turkey, shredded
• 1 teaspoon of Chinese 5 Spice
• ½ tablespoon of honey
• Zest of ½ medium lime
• 2 tablespoons of bean sprouts
• 2 medium carrots, cut into sticks
• 3 medium spring onions, trimmed and sliced
• ½ medium cucumber, cut into sticks
• 150g of cherry tomatoes, halved
• 80g of salad leaves
• 1 sprig of fresh coriander, roughly chopped
• 1 sprig of fresh mint, roughly chopped
• 20g of unsalted peanuts, roughly chopped

For Dressing

• 30ml of fresh lime juice
• 1 tablespoon of soy sauce
• 1 teaspoon of Thai fish sauce
• ½ teaspoon of light brown sugar
• 1 teaspoon of chopped garlic
• 1 teaspoon of chopped root ginger

Instructions

• Spray a nonstick frying pan with calorie-controlled cooking spray and heat it over a medium flame. Add the shredded roast turkey and Chinese 5 Spice, and cook for a few minutes until the turkey is heated. Stir in the honey and lime zest, and cook for another 2 minutes. Remove from heat.
• While the turkey is cooking, blanch the bean sprouts in boiling water for 1 minute. Drain them and rinse them under cold running water. Place them in a large bowl.
• Combine the remaining vegetables with the salad leaves, fresh herbs, and beansprouts in the same bowl.
• Mix all the dressing ingredients in a separate bowl. Pour this dressing over the salad and toss to coat all the ingredients.
• Top each salad bowl serving with the cooked turkey and chopped peanuts.

Enjoy your delicious and healthy turkey salad!

Mushroom Soup

It's a comforting option in chilly weather!

Ingredients

• 1 tbsp olive oil
• 125g finely chopped shallots
• 2 cloves crushed garlic
• 2 tbsp dry sherry
• 650g sliced chestnut mushrooms
• 1 vegetable stock cube (for 750ml stock)
• 1 large can of drained and rinsed Borlotti beans
• 1 sprig of fresh rosemary
• Calorie-controlled cooking spray
• 4 tbsp 0% fat natural Greek yogurt
• 4 sprigs fresh parsley for garnish

Instructions

• Heat olive oil in a large pan over medium heat.
• Sauté shallots for a few minutes until soft, add garlic and cook for 30 seconds.
• Stir in dry sherry and cook for 2 minutes until almost evaporated.
• Add sliced mushrooms, vegetable stock, Borlotti beans, and rosemary. Bring to a boil and then simmer for 10 minutes.
• Remove the rosemary and blend the soup until smooth.
• In a nonstick pan, mist with cooking spray and fry sliced mushrooms for a few minutes.
• Divide the soup into four bowls, swirl 1 tbsp of Greek yogurt into each, and top with fried mushrooms and fresh parsley.

Relish your Mushroom and Borlotti Bean Soup with Fried Mushrooms!

Healthy Dinner Meals for Weight Loss

When eating a healthy breakfast and lunch, why should you compromise on the health quotient at dinner? Here are healthy dinner options for weight loss 

Healthy Chicken Taco Soup

This is an excellent option for convenience, quick and easy weeknight dinner. Savour it alone or complement it with a personalised side salad.

Ingredients

• 1/2 tablespoon of either avocado or coconut oil
• 1 small yellow onion, finely chopped
• 1 small red bell pepper, finely chopped
• 1 small green bell pepper, finely chopped
• 5 cloves of garlic, minced
• 1 pound of boneless, skinless chicken breast
• 1 1/2 teaspoons of salt (plus more to adjust the taste)
• 1 teaspoon of dried oregano
• 1 teaspoon of chipotle powder
• 1 teaspoon of paprika
• 2 teaspoons of cumin
• 1/4 teaspoon of black pepper
• 1 can (15 ounces) of fire-roasted diced tomatoes
• 2 cans (4.5 ounces each) of green chillies
• 1/4 cup of fresh lime juice
• 32 ounces of chicken broth
• Fresh cilantro for garnish
• Diced red onion for garnish
• Lime wedges for garnish

Instructions

• Heat a large pot over medium-high heat. Once the pot is hot, add either avocado or coconut oil to it.
• Next, add the diced bell peppers, chopped onion, and minced garlic to the pot. Sauté these ingredients for about 3-4 minutes or until the onions turn translucent.
• Introduce the chicken breast, canned tomatoes, green chillies, spices, lime juice, and chicken broth into the pot. Stir the mixture thoroughly to ensure all the flavours are combined.
• Bring the soup to a rolling boil and then reduce the heat to a simmer. Let the soup simmer for approximately 30 minutes or until the chicken is tender and can be easily shredded.
• Take the chicken breast out of the soup and place it in a small bowl. Shred the meat using forks. Transfer the shredded chicken to the soup and mix it well.
• To serve, garnish the soup with fresh cilantro, diced red onion, and lime wedges, adding freshness to the dish bursting with flavours.

Nom Nom Nom, your one of the healthy dishes for weight loss is ready !!

Caribbean Steamed Fish

Perfect for those looking for a high-protein meal that is lower in fat.

Ingredients

• 2 pounds of cleaned and scaled fish (porgy or snapper)
• Juice from 1 lime
• 1/2 teaspoon of black pepper
• 1 teaspoon of salt
• 3 cloves of garlic (2 sliced and 1 crushed)
• Approximately 15 sprigs of thyme
• 1/2 tablespoon of butter
• 1/2 tablespoon of oil
• 2 thinly sliced carrots
• 1 thinly sliced red pepper
• 1 thinly sliced green pepper
• 1 thinly sliced onion
• 12 okra pods with the ends removed
• 1 hot pepper (scotch bonnet, habanero) with seeds removed
• 1/2 cups of water

Instructions

• Season the fish with freshly squeezed lime juice, crushed garlic, a dash of black pepper, a pinch of salt, and half of the thyme. Allow the fish to marinate.
• In a large, heavy pot with a wide bottom, heat some oil and melt a generous portion of butter over medium heat. Once the butter melts, saute the carrots, red and green peppers, and onions until they become tender and slightly translucent.
• Toss in the thinly sliced garlic and some more black pepper, giving them a quick sauté for just a minute or two. Pour in some water and bring the mixture to a gentle boil. Carefully add the seasoned fish into the pot, ensuring it's evenly distributed. Spread some of the sautéed vegetables on top of the fish. Now, introduce the okra and sprinkle the remaining thyme over everything.
• Cover the pot for about 15 minutes and reduce the heat to a simmer, allowing the flavours to melt together. Once the fish is cooked through, remove the pot from the heat and serve up this lip-smacking dish.

These are a few of the good recipes for weight loss. Try them, and your tastebuds will be grateful to you!!

Meal Prepping for Weight Loss Success

Meal prepping is your secret weapon for successful weight loss! It's a smart strategy that empowers you to take charge of your portions, opt for healthier choices, and save precious time. By preparing your meals in advance, you're less likely to succumb to unhealthy, spur-of-the-moment choices. 

Create a well-balanced meal plan with lean proteins, whole grains, and abundant colourful veggies. Invest in quality storage containers to ensure your prepped meals stay fresh and delicious. Try out enticing and healthy food recipes to lose weight. With some prep work, you'll be on the path to weight loss success while savouring satisfying, convenient meals!

To Sum Up

Ready to transform your life with the power of healthy eating? With these healthy diet recipes for weight loss, dive into a world of tasty, nutritious food and conquer your goals without compromising your tastes and preferences. Explore portion control, mindful eating and sustainable choices for a vibrant, balanced lifestyle. Bid farewell to crash diets and give yourself a new, happier and healthier you.