We share recipes for healthy breakfasts, lunches, and dinners. If desired, recipes can be used for any meal. Most importantly, try to keep within the daily calorie intake, create a calorie deficit through physical activity, drink more water, and eat protein and fiber in the evening.
Weight Loss Recipes For Everyday
Weight loss recipes for every day: simple and tasty dishes
Ingredients: 100 g of a protein mixture for pancakes or baked goods, 100 ml of vegetable milk, shazam or vegetable syrup, berries, or coconut condensed milk.
In a blender, combine the ingredients until smooth. Bake the pancakes in a dry, heavy-bottomed skillet without adding oil. Serve with some berries, condensed coconut milk, or almond petals.
Ingredients: 500 g of cottage cheese up to 5%, 2 eggs, 30 g of semolina, a tablespoon of honey, raisins, a pinch of salt, and two tablespoons of vegetable oil.
Beat the eggs, separate the whites, and salt, and beat with a blender. Wash the raisins and cover with boiling water, leave for 10-15 minutes. Mix the yolks with semolina, cottage cheese, and honey, and bring them to a homogeneous state. Add raisins, and stir.
Put the proteins on the curd mass, and mix gently. Put the mass in a slow cooker and cook for 50 minutes in the baking mode, or preheat the oven to 180 degrees and cook the casserole for about 40 minutes. Garnish with powdered sugar or berries when serving.
Ingredients: 200 g berries, orange, a handful of oatmeal.
Peel and slice the orange, and transfer to a blender with the other ingredients. Whisk until smooth. If you want, you can add a couple of scoops of protein: the smoothie will become protein.
Ingredients: pack of low-fat cottage cheese, egg, banana, three tablespoons of almond flour, two tablespoons of bran, salt, and sweetener.
Mix the ingredients, and make the shape of the syrniki. Bake in a dry skillet without adding oil.
Ingredients: Romano salad, spinach, half a small apple, chia and hemp seeds, coconut water.
In a blender, combine the ingredients until smooth.
Ingredients: two zucchini or zucchini, one protein, a piece of ghee, 2-3 tablespoons of almond flour, a teaspoon of paprika and turmeric, salt, and pepper.
Grate vegetables and squeeze out liquid. Mix the ingredients. Heat coconut or ghee in a skillet. Turning over, fry the pancakes for about five minutes.
Creamy Squash Soup
Ingredients: A spoonful of ghee, zucchini, leeks, salt, ground pepper, turmeric, pumpkin, and hemp seeds.
Heat the ghee in a saucepan, sauté the leeks, and add the courgette or zucchini, salt, pepper, and turmeric. Simmer until vegetables are cooked, and cover with hot water.
Put out a few more minutes. Whisk the mixture in a blender. Garnish with sunflower seeds when serving and serve with whole-grain bread.
Ingredients: 300 g fillet, 6 pieces of cherry tomatoes, bell pepper, 200 g celery,
carrots, onions, salt, and spices.
Finely chop the fillets, cover with a liter of water and bring to a boil. Cut the vegetables into cubes, add to the soup, and cook for about 30 minutes, until tender. Season with salt and season to taste.
Ingredients: lean fish, lemon wedges, 50 ml of lemon juice, a spoonful of honey, 50 g of ginger, two tablespoons of lemon zest, salt, and herbs.
Peel the fish from scales and entrails, rinse well and put on a large sheet of foil. Cut the ginger into thin slices. Stuff the carcass with lemon and ginger wedges. Wrap the fish in foil and cook in a double boiler or oven for up to 30 minutes. Heat the lemon juice in a separate container, add honey, and salt, and mix until smooth.
Ingredients: 300 g white fish fillet, two proteins, salt, pepper, herbs.
Grind the ingredients in a blender, shape them into patties, and cook in the oven. Serve with vegetable salad.
Pumpkin With Egg
Ingredients: half a kilo of pumpkin, three eggs, two tablespoons of butter, salt, and spices to taste.
Cut the pumpkin into small slices. Beat eggs, add herbs and herbs, and pour over pumpkin slices. Place it in the oven for approximately 35-45 minutes.
Ingredients: 500 g cabbage, onion, carrot, two tablespoons of vegetable oil, salt, and black pepper.
Chop the onion and cabbage, and grate the carrots. Simmer the ingredients in a skillet with oil and water until tender.
Cottage Cheese Salad
Ingredients: 100 g of low-fat cottage cheese, dill, parsley, natural or Greek yogurt, two cucumbers, radish, and Chinese cabbage.
Chop greens and vegetables, season with yogurt, and mix.
Salad With Tuna
Ingredients: a can of canned tuna in its own juice, cherry tomatoes, two eggs, a cucumber, lettuce, a couple of tablespoons of olive oil, lemon juice, and salt.
Chicken With Broccoli
Ingredients: 500 g fillet, 200 g broccoli, bell peppers, carrots, onions, curry, paprika, black pepper, a teaspoon of oil, and salt.
Peel and chop vegetables and onions in half rings. Cut the fillet into cubes. Grease the foil a little with oil and put vegetables and chicken on it. Season and salt to taste, and wrap in foil. Bake for 40-50 minutes in an oven preheated to 200 degrees.
Cauliflower and Spinach Curry
Ingredients: Cauliflower, Coconut Milk, Curry, Cherry Tomatoes, Leafy Spinach
Heat the coconut oil, and add curry and optional onions. After a minute, add cauliflower and tomatoes, and stir. After a few minutes, add water and simmer for 15-20 minutes, until the cabbage is tender.
Add spinach, wait until boiled down, and cover with coconut milk. Simmer for a few minutes, and remove from heat. Garnish with cilantro if desired.
What is the Optimal Number of hours Between Meals?
3-4 (it should be borne in mind that the recommendations for certain diseases will be different). However, I always recommend focusing on hunger first and not on the clock.
What happens in the Body When a Person Eats Every 1-2 hours?
Continuous work of the gastrointestinal tract and the production of enzymes increases the risk of gastrointestinal diseases and hormonal disorders. Constant biting is very harmful. It is necessary to give the stomach a rest from eating.
It is important to try to listen to yourself and learn to focus on the body’s signals – the physiological feeling of hunger, not the clock. It’s better than trying to fit someone’s schedule.
If the connection with the body is lost and a person cannot be guided by internal biological signals, then this is a reason to contact a nutritionist in order to adjust his eating behavior.