In modern times where people are always short of time, meals consist mainly of processed and packed foods and ready to eat lunches and dinners or takeaways. And all these so-called foods are loaded with empty calories, trans fats, salt, sugar, preservatives, and additives that are wreaking havoc on our bodies and increasing the risk of obesity, chronic diseases, and cancer. It is high time we reform our lifestyle and eating habits and return to the home cooked meals which are the best ways to control weight and promote weight loss. Here are a few healthy low-calorie American style breakfast, lunch, dinner and dessert recipes that can be included in the daily diet. The diet should be combined with regular workouts to lose fat and build lean muscle mass in order to get faster results.
Breakfast Recipes for Weight Loss
Let us begin the list of healthy recipes for weight loss with 5 delicious and easy breakfast recipes that can be cooked in very less time. Breakfast is considered the most important meal of the day and an individual trying to lose weight should never skip breakfast at any cost.
Sweet Potato Waffles
When it comes to healthy breakfast recipes for weight loss, there is nothing like the delicious and healthy sweet potatoes. Sweet potatoes are packed with vitamin A, potassium and fiber that helps to keep you satiated for a prolonged period and prevents unhealthy cravings for fried, sugary and salty foods. No doubt, baked sweet potatoes are considered one of the healthiest late night snacks of all.
Ingredients:
1/2 cup egg whites
1/2 cup mashed sweet potatoes
/14th cup almond milk
5 packets stevia
1 tsp. cinnamon
1 tbsp nonfat Greek yogurt
1 tsp. chia seeds
Procedure: Pour all the ingredients together in a blender, blend thoroughly and keep aside. Heat a waffle griddle with zero calorie butter spray and put the mixture onto the waffle evenly. Allow it to cook for 2 to 3 minutes in the microwave. Serve the waffle with the Greek yogurt and top it with chia seeds.
Egg White Frittata
What better way to cook up your breakfast in a jiffy than with the addition of delicious and healthy eggs to it? Egg white frittata makes one of the best breakfast ideas for losing weight because it contains pure protein – which helps to increase lean muscle mass and cut out fat. Breakfast recipes with eggs are often included in the list of healthiest weight loss recipes because it increases satiety and reduces hunger.
Ingredients:
6 egg whites
2 small tomatoes chopped
2 minced garlic cloves
1/4th cup fresh basil
1/2 cup shredded mozzarella cheese
salt and pepper to taste
Procedure: Preheat the oven to 325 degrees F. Spray some cooking spray on a baking dish. Mix the egg whites, tomatoes, garlic, basil, and mozzarella cheese in a big bowl, season with salt and pepper. Pour the concoction into the baking dish and bake it for 30 minutes, remove from the oven and serve hot with toast or vegetables.
Cottage Cheese Honey Toast
This is one of the delicious, healthy snack recipes for weight loss that can be enjoyed even by vegetarians. Cottage cheese is one of the amazing natural protein sources other than meat, eggs and fish so even vegetarian can get their daily dose of protein from this recipe. Honey is a natural source of energy that helps you to push through a hard day of work without feeling drained out or exhausted.
Ingredients
1 slice sprouted whole grain bread
3 oz. low fat cottage cheese
1 tbsp. honey
Procedure: Toast one slice of bread and spread 1 scoop of cottage cheese on the toast, drizzle honey over the cottage cheese and enjoy.
Quinoa Berry Breakfast Bake
Healthy recipes for weight loss are incomplete without the inclusion of quinoa into the meals. Being a nutrient-dense seed with high protein and fiber content, it is helpful in promoting satiety thereby reducing the overall calorie intake.
Ingredients:
1/2 cup uncooked quinoa
1/2 cup uncooked steel cut oats
2 cups berries
1 cup almond milk
3/4th cup egg whites
5 scoop whey protein
5 packets sucralose
1 tsp. cinnamon powder
1/4 tsp. baking powder
Procedure: Rinse the quinoa and oats thoroughly with water and drain the water. Blend almond milk, egg whites, whey protein powder, sucralose, cinnamon and baking powder together in a mixer. Preheat the oven to 375 degrees F and coat a square baking dish with olive oil. Layer the berries on the bottom and then layer the quinoa and oats mixture on top. Top it with a few berries. Now pour the blended mixture of egg whites, almond milk, etc. from the corner of the baking dish. Bake for 60 minutes and allow it to cool for 45 minutes. This makes 9 servings. You can serve it hot or cold with Greek yogurt.
Matcha Overnight Oats
We all know about the uses of oatmeal for weight loss and oats are often included in diet recipes for weight loss. Oats are packed with healthy carbohydrates and fiber that keeps you satiated for a prolonged period of time. Here is an easy and delicious oats recipe that you and your family would love to enjoy every morning.
Ingredients:
4 to 6 oz. water
1/2 cup uncooked oats
2 tbsp chia seeds
1 scoop whey protein isolate
1 tbsp pistachios
1/4th cup blueberries
2 packets stevia
Procedure: Blend all the ingredients together thoroughly and allow it to sit overnight in the fridge and enjoy the next morning.
Lunch and Dinner Recipes for Weight Loss
Lunch and dinner are the two other vital meals of the day, and it is necessary to plan out these meals in a proper way in order to form a healthy and balanced diet chart which includes all the necessary nutrients for the healthy functioning of the body while stimulating weight loss at the same time.
Moroccan Chicken Salad
A healthy and hearty salad is one of the functional lunch recipes for weight loss that is easy to cook and does not call for any side dishes. Being a low-calorie recipe, it can be easily included in the simple 1200 calorie diet plan for weight loss. While the chicken and beans present in the recipe act as a powerhouse of protein and fiber, the tomatoes, red peppers, onions and cucumbers supply antioxidants to the body.
Ingredients:
For the Chicken:
4 oz. chicken breast
1/2 tsp. ground cumin
1/2 tsp. coriander
1 clove garlic
1 tsp. olive oil
1 tsp. fresh peeled ginger
For the Salad:
2 cups mixed greens
3 cherry tomatoes
1/2 cup chopped cucumber
1/2 cup garbanzo beans
1/4th cup chopped red peppers
1/4th cup feta cheese
red onion
lemon juice
Procedure: Season the raw chicken with all the spices and grill it in a non-stick skillet for 4 to 6 minutes on each side and keep aside. Put all the salad ingredients in a large bowl and top it with the cooked chicken breasts and sprinkle some lemon juice over it.
Smoked Salmon Nori Salad
We are well aware of the advantages of eating fruits and vegetables to lose weight and what better way to savour the mouth-watering taste of an assortment of vegetables than in a healthy salad? This particular salad contains the goodness of oily fishes like salmon which is loaded with health benefitting omega 3 fatty acids with makes it a must have inclusion in healthy lunch and dinner recipes for weight loss.
Ingredients:
3 oz. smoked salmon
1 cup broccoli
1/2 cup brown rice
2 pieces of Nori seaweed sheet
1/2 cup spinach
1/4th medium avocado
1 tbsp rice wine vinegar
1 tsp. cayenne pepper
salt to taste
Procedure: Cook the brown rice as per package instructions and keep aside. Steam the broccoli in the microwave till it is tender. Arrange the nori seaweed in a bowl and add the brown rice, spinach, broccoli, avocado and smoked salmon over it with 1 tbsp. of sesame seeds. Dress with rice wine vinegar, a pinch of salt and cayenne pepper.
Chicken Kale Pasta
Green leafy vegetables are the best foods that weight watchers and health conscious people swear by and kale is considered the king of leafy greens. Healthy meal recipes are incomplete without the inclusion of leafy greens such as kale, spinach and collards into it. This particular recipe contains the goodness of chicken, whole wheat pasta and mushrooms along with fresh kale.
Ingredients:
4 oz. grilled chicken breast
1 cup cooked whole wheat spaghetti pasta
1 cup kale
2 cloves garlic
3 baby Bella mushrooms
zero calorie olive oil spray
salt and pepper to taste
Procedure: Cook the whole wheat pasta in a pot of boiling water and while it is cooking, spray the zero calorie olive oil on a non-stick skillet and sauté the cloves of garlic for 1 minute. Add the mushrooms to it, sauté and add 2 tbsp. of water to the skillet; then add the kale and cover and cook for 1 minute. Now, add the pre-cooked chicken and fry together with the kale and mushrooms, turn off the heat, add the pasta and stir for 30 seconds. Season with salt and pepper and serve in a bowl, add crushed red pepper from the top.
Quinoa and Tofu Stir Fry
People who follow a vegetarian diet can include tofu in their meals in order to get the daily dose of proteins. Just 1/2 cup of tofu contains 10 grams of protein. Being a low-calorie food, tofu and weight loss go hand in hand, and it is a popular ingredient in vegetarian weight loss meals.
Ingredients:
8 oz. firm tofu
1/2 cup cooked quinoa
1/4th cup chopped red peppers
1/4th cup frozen green peas
2 tbsp. low sodium soy sauce
1 tsp. honey
1/4th medium cucumber sliced
2 tbsp green onion chopped
lemon juice
Procedure: Cook the quinoa according to package instructions and keep aside. Spray a non-stick skillet with zero calorie olive oil and add the red peppers and peas and stir-fry for 3 minutes. Now, add 3/4th cup cooked quinoa and 1 tbsp soy sauce, fry together for 1 minute and pour it into a plate. Pat dry the tofu with a paper towel, spray some olive oil on a non-stick skillet and place the slices of tofu in the pan and sprinkle 1 tbsp of soy sauce over it. Cook for 3 minutes on each side and turn off the heat. Drizzle honey gently on the cooked tofu and then serve it over the cooked quinoa. Top with chopped green onion. Cut the cucumber into thin slices and enjoy with the dish.
Mexican Chicken Soup
Healthy and hearty soups hold an important place in the recipes for weight loss and what better way spice it up than with a touch of Mexican Jalapenos? Here is a delicious soup recipe that you can enjoy on a chilly winter night or rainy afternoon in order to boost up your mood.
Ingredients:
3 cups boneless skinless chicken breast
1/2 tbsp olive oil
1 container roasted tomato salsa
8 cloves diced garlic
1 small onion chopped
1 oz. Jalapenos
1/4th cup cilantro
Lemon juice
Procedure: Heat the oil in a saucepan, add onions and jalapenos and cook for 5 minutes, add garlic and cook for another 30 seconds. Add 3 to 6 cups of water or broth and increase the heat, add chicken and cook for 3 minutes. Add the cilantro and salsa and season with salt and pepper and serve hot.
Dessert Recipes for Weight Loss
Who says that people trying to lose weight or those who are on a diet can not enjoy the sweet taste of desserts and sweets? Here are 5 tasty and healthy dessert recipes for weight loss that you can enjoy without the pinch of guilt.
Sugarless Cheese Cake
As the name suggests, this dessert recipe does not contain any sugar or flour and therefore, it is not only beneficial for weight loss but also a healthy choice for people with diabetes.
Ingredients:
16 ounces cream cheese
12 packets stevia
3 large eggs
3 tbsp fresh lemon juice
5 tsp. vanilla extract
1/4th tsp. salt
3 cups sour cream
Mint springs for garnish
Procedure: Preheat the oven to 350 degrees F. Beat the cream cheese and sweetener in a large bowl till it becomes smooth. Add the eggs, lemon juice, vanilla and salt, beat for another 3 minutes, beat in the sour cream and blend thoroughly. Grease an 8-inch pan with butter and pour the batter into the pan. Set the pan in another large roasting pan containing 1 inch of hot water. Bake for 45 minutes, turn off the oven and let the cake cool for 1 hour. Transfer the cake to a rack, cover with plastic wrap and refrigerate overnight. Serve it on a plate garnished with mint. You can also pour some raspberry sauce on the cake if you want.
Decaf Coffee Granita
Caffeine is a necessary evil which we can’t do without and yet most of the disadvantages of coffee spring from its caffeine content. Therefore, in this dessert recipe we have used decaf coffee in order to retain the appealing aroma without its side-effects. This is one of the refreshing and healthy dessert recipes which require very few ingredients.
Ingredients:
8 cups decaf coffee cooled
6 packets of stevia
1-pint heavy cream
1 teaspoon vanilla extract
Procedure: Mix the cooled coffee and artificial sweetener in a bowl and keep it in the freezer. Stir this mixture with a whisk every 30 minutes and remove any frozen pieces from the bowl. Continue to whisk every 30 minutes for about 3 hours when it is nicely frozen. Take the cream and vanilla in a bowl and beat it with a whisk to form soft peaks. Now, serve the granita in cups or glasses and top with scoops of whipped cream.
Berry Pie
A list of mainstream desserts is never complete without the inclusion of pies into it. This berry pie is extremely healthy made from whole wheat pastry flour and it is enriched with the goodness of fresh berries which are loaded with powerful antioxidants.
Ingredients:
2 tablespoon cornstarch
1/4th cup orange juice
1/2 cup sugar
6 cups fresh or frozen raspberries and blackberries
Whole wheat pastry crust dough divided into 2 portions
Procedure: Preheat the oven to 400 degrees F. Mix cornstarch with orange juice till it is smooth. Add sugar to it and blend well. Toss the berries into the mixture and let it sit for 15 minutes. Grease a pie pan and line with one-half of the dough; pierce the dough with a fork in several places. Bake for 10 minutes or till the crust is lightly brown. Remove the pan and turn up the heat to 450 degrees F. Pour the berries mixture into the bottom crust and cover with the other half of the dough, making slits in the top crust and bake it for 10 minutes, now reduce the heat to 350 degrees F and bake for another 45 minutes. Let it cool completely. Cut and serve in dishes.
Lemon Curd Tart
This is a light and delicious tangy tart which is best enjoyed after a heavy meal. It does not contain any sugar or white flour which makes it a healthy option for diabetics as well as those trying to maintain their weight.
Ingredients:
3 tablespoons softened butter
1/4th cup honey
2 large eggs lightly beaten
1/4th cup fresh lemon juice
Grated rind of 2 lemons
Whole wheat pastry crust cooled
Mint sprig for garnish
Procedure: Mix the butter and honey in a double boiler and then add the eggs, while constantly stirring, add the lemon juice and rind and continue to stir till the custard thickens. Now, fill the pie crust with the lemon curd and garnish it with a sprig of mint and set it aside till the curd is set. Serve at room temperature.
Frozen Chocolate Mousse
The dessert course is never complete without an elaborate chocolate mousse, and this is the healthier version of the mousse that everyone can enjoy freely without worrying about adding extra pounds. It does not contain any sugar or flour, therefore; it can be easily included in any healthy diet for weight loss.
Ingredients:
12 ounces chopped semi-sweet chocolate
3/4th cup boiling water
8 large eggs, separated
5 tsp. almond extract
Artificial sweetener, if desired
For the Garnish:
1-pint heavy cream
1 teaspoon vanilla extract
Shavings of semisweet chocolate
Procedure: Put the chocolate in a blender and blend till it turns into powder. Pour some boiling water and blend till it becomes smooth. Now add the egg yolks, almond extract and blend until it is mixed well. You can add the artificial sweetener at this point. In a separate bowl beat the egg whites until it from foam. Use a large wooden spatula to fold the chocolate mixture into the egg whites. Use large circular motions to blend the chocolate and egg whites. Pour the mixture into a freezer-proof bowl and freeze for 4 hours before serving. Take the mousse out from the freezer 1 hour before serving and place it in the refrigerator so that it develops the consistency of a soft ice cream. Whip the heavy cream with vanilla extract and serve the frozen chocolate mousse with a blob of whipped cream on top and decorated with chocolate shavings.
So, now that you have not one but fifteen delicious, easy and healthy meal and dessert recipes at your disposal, cook up a storm in the kitchen and enjoy healthy meals with your family every day.
The post Top 15 Healthy American Meal and Dessert Recipes for Weight loss appeared first on The Fit Indian – Daily Health, Fitness and Diet Tips.
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