Lean Recipes For Weight Loss

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Sheet Pan Pork Tenderloin Meal Prep

Smoothie Bowl For Weight Loss| Easy Healthy Recipes | LadyBoss Lean Recipes

This recipe is basically your typical stew, but in meal prep form. One of the best things about stews is that theyre simple there are only a few ingredients with this recipe .

Total prep time on this one is less than hour , so its pretty quick! Sheet pan dinners are perfect for a quick meal prep.

Beef and broccoli is another meal thats simple and easy, but it always good. And as with most Chinese-style dishes, it should reheat well.

Just prepare, put everything in a meal prep bowl, and youre all set!

What Are The Best Meal Prep Containers

If you want my guide to the best meal prep containers you can find it here.

When meal prepping, you definitely want a meal prep container that will keep your food fresh. Whether youre prepping meals for an entire week or just a few days ahead, the way you store your meals is just as important as cooking the food. You want to make sure you always store your food in airtight containers to prevent spoilage.

Food containers come in all shapes, sizes and equally important materials. Depending on your lifestyle, you can pick the ones that fit into your lifestyle best. If youll be taking a lot of your meals with you on the go, the slimmer and lighter the container is, the better. Also, make sure the container is suitable for keeping in the freezer and/or microwave use, depending on what youll be using it most thats why I love these glass meal prep containers. There are plenty of options and after youve done your planning, it will be much easier for you to determine what kind of container is the best option.

Chicken Parmesan With Spaghetti Squash

There are several recipes with zucchini noodles on this list, but not as many with spaghetti squash. Both seem to be somewhat love-it-or-hate-it, so its probably good to include both variations.

And you get the flavor from the chicken and sauce, anyway, so this healthy meal prep recipe wont disappoint.

Read Also: Hidden Valley Ranch Vegetables Recipe

Keto Protein Shakes And Breakfast Smoothies

Smoothies and protein shakes are a lifesaver when you only have a few minutes to spare. Theyre easy to make, super filling, and ultra-customizable for keto macros, so youll never get bored.

The best weight loss smoothies include protein , healthy fats , and fiber .

So add these keto protein shakes and smoothies to your weekly rotation:

Almonds And Almond Butter

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Full of fiber, healthy fats and protein, almonds make a wonderful plant based protein for weight loss.

We will discuss the importance of healthy fats in weight loss below, and this wonderful food for weight loss hits the mark in both this protein section, and the healthy fats section below.

This Blueberry Almond Breakfast Quinoa is sweet and delicious, and it has 3 fat burning foods in it!

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Crockpot Glazed Chicken Teriyaki

This is a healthy meal prep idea thats easy to prepare, taking just 5 minutes of prep time. Its a healthy twist on teriyaki sauce that uses no refined sugars. Its also high in protein with each chicken thigh containing 29 grams of protein.

If you are following a certain diet such as dairy free or gluten free, this recipe is perfect for you.

Air Fryer Breaded Pork Chops

How do you make crispy breaded pork chops in a health-conscious way? Using an air fryer, of course! It will cut down on prep and cooking time as well as a substantial amount of calories and fat. Because the pork chop isn’t fried in oil, it doesn’t feel heavy and fatty like the one you’re frying in pan.

Get our recipe for Air Fryer Breaded Pork Chops.

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Chipotle Chicken Tostadas With Pineapple Salsa

Directions:

  • Preheat the oven to 350 degrees F and line a baking sheet with parchment paper.
  • Make the pineapple salsa: in a medium bowl, toss together the pineapple, onion, jalapeƱo, lime juice, garlic, cilantro, avocado oil and salt. Refrigerate until ready to serve, up to 5 days.
  • Make the chicken: in a large skillet, heat the avocado oil over medium-high heat. Add the ground chicken, chipotle chili powder, salt and pepper.
  • Cook the chicken, breaking up the meat with the back of a spoon until it is brown, about 7 minutes. Drain off any excess fat from the pan, if necessary.
  • Reduce the heat to medium and add the chicken broth and tomato paste and stir to combine. Continue to cook for about 2 more minutes.
  • Remove from heat and cover to keep warm until ready to serve.
  • To assemble: place the tortillas in a single layer on the prepared baking sheet. Lightly spray the tops of tortillas with nonstick cooking spray. Bake for 8 to 10 minutes, or until golden brown and crisp.
  • Carefully spread the mashed avocado on top of each crisp tortilla. Sprinkle with the shredded cabbage and a big scoop of chipotle chicken. Top with the pineapple salsa and a sprinkle of cilantro.
  • Per serving: 462 calories, 26.7 g fat , 31.8 g protein, 26.8 g carb, 7.1 g sugars, 7 g fiber

    Recipe courtesy of Ambitious Kitchen.

    Asian Chicken Lettuce Wraps

    Tasty Recipe for Lean Muscle Gain / Fat Loss / Weight Loss by Guru Mann
    • WaterDirections:
  • Whisk together hoisin sauce, soy sauce, rice wine vinegar, Sriracha and sesame oil in a small bowl. Set aside.
  • In a large skillet over medium-high heat, heat oil. Add onions and cook until soft, 5 minutes, then stir in garlic and ginger and cook until fragrant, 1 minute more. Add ground chicken and cook until opaque and mostly cooked through, breaking up meat with a wooden spoon.
  • Pour in sauce and cook 1 to 2 minutes more, until sauce reduces slightly and chicken is cooked through completely. Turn off heat and stir in water chestnuts. Taste mixture and season with salt and pepper, if needed.
  • Make peanut sauce by whisking together all ingredients in a small bowl. For a thinner sauce, add water 1 Tablespoon at a time to create the desired consistency.
  • Serve chicken mixture with lettuce leaves and spoon about 1/4 cup into center of each leaf. Top with crushed peanuts and green onions. Serve with peanut sauce.
  • Per serving: 471 calories, 29 g fat, 28 g protein, 28 g carb, 908 mg sodium, 17 g sugars, 3 g fiber

    Recipe courtesy of Eating Bird Food.

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    Chard And Mushroom Butternut Noodles

    Who says you have to totally forgo pasta to lose weight? Swap starchy-carb noodles with butternut squash for a lower-calorie dish.

    Full of veggies and and healthy fats to aid in weight loss, these butternut noodles are a great alternative to empty-calorie wheat pasta, and the parmesan cheese helps it feel indulgentat less than 300 calories per serving.

    Air Fryer Turkey Meatballs

    This recipe are so tasty and healthy too meal lunch or dinner meal! Try this grilled and baked air fryer turkey meatballs recipe at home!

    Recipe here.

    From protein-packed to vegetarian-friendly, these are the perfect healthy meal prep ideas to prep on Sunday in less than 30 minutes! Also want some weight loss recipes these recipes are so helpful to you! Choose your best and good meal prep for your day good. For upcoming latest recipes want to see in that site, stay with us and dont forget to subscribe my site so that all upcoming recipes will watch you first.

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    Eggs Black Beans And Peppers

    Start your day with this protein-packed scramble. According to research in the Journal of the American College of Nutrition, people who had eggs for breakfast ate less for the rest of a day and a half than those who had a bagel. Black beans and peppers make this morning meal even more filling, thanks to a double dose of fiber.

    Zucchini Noodles With Bacon Vinaigrette

    Lean and Green Cookbook 2021: 1000 Days Easy and Foolproof Lean and ...

    When eating a keto diet, giving up carbohydrates might be the most challenging part. We would never claim zucchini noodles are just like pasta, but they can definitely be dressed up with sauces and toppings that will make them a satisfying alternative to a plate of spaghetti.

    Get our recipe for Zucchini Noodles With Bacon Vinaigrette.

    Read Also: Recipe For Stuffed Zucchini With Ground Beef And Rice

    How To Stay On Track

    Habits and cravings are the devil when it comes to dieting. Lets first deal with habits. Juge explains that it takes a good week or two to ease into dieting. Fast food is so easy and theres a McDonalds on every corner. The hardest thing is to develop the new habit of preparing your meals and taking them with you. The first week is the most difficult, so prepare yourself for some challenges as you abandon your usual routine. For example, you might usually go out for a sub sandwich or burger at lunch. Youll now have to bring your food with you and resist the temptation of spicing up your meal with the Doritos in the vending machine or your usual can of Coke. It can be a real mental battle to stick to your food plan.

    To stay motivated and deal with cravings, Juge has a couple of great recommendations. First, schedule a cheat meal on every seventh day. Many of my clients have their cheat meal on Sunday, so then theyre ready for Monday and the week to come, he says. If you feel deprived during the week, concentrate on the cheat meal to come, knowing you can eat absolutely anything you want topizza, lasagna, doughnuts, beer, chips, you name it. Remember, though, its just one cheat meal, not an entire day of cheating. Afterward, get right back on the wagon with your next scheduled meal.

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    Bacon And Cheese Sandwiches With Pico And Guacamole

    Cloud bread, the lighter-than-air bread used in this keto sandwich, is the perfect low-carb bread substitute for when you need a delicious, comforting slice. Layer it with melty Jack cheese, crispy bacon, pico de gallo, and guacamole for an indulgent keto breakfast or a light but satisfying keto lunch idea.

    Also Check: World’s Best Macaroni And Cheese Recipe

    Expert Tips From A Dietitian

    This is a level 1 recipe . The fat flush soup recipe is filled with all of the components that are needed to create a high-volume, low-calorie satiating meal. If weight loss is one of your goals, you need this soup in your life.

    The combination of protein, fiber, and water here is tops for those looking for a filling meal for few calories. Think of protein, fiber, and fluid volume as the trifecta for meals that support weight loss goals.

    I often have this for dinner, but it works wonderfully as a lunch prep as well. Heat it in the morning, pop it in a thermos, and youll have a hot meal waiting for you at lunch. This is a great solution for those who dont have a way to heat food at their workplace.

    A warm thermos of soup is also a great thing to have on long commutes or when youll be traveling. Having a soup that is both healthy and delicious on hand makes it much easier to skip the fast food drive-thru. A wide-mouth thermos is a small investment that youll likely find yourself using for many years.

    Can I Eat Too Much Protein

    EASY FOOD SWAP RECIPES FOR WEIGHT LOSS // EAT MORE, GET LEAN

    Yes, like most good things, too much of it can have adverse effects. Your body can only get the full benefit from about 25 to 35 grams of protein per meal, so there isnt much need to aim for more per serving. That is the reason why youll see most protein shakes have around 28 to 30 grams of protein per serving.

    Too much protein regularly can cause strain on the kidneys, so we recommend eating no more than 0.8 grams of protein per pound of bodyweight, which is on the high end for athletics. A realistic figure for regular gym folks would be around 0.35 to 0.6 grams of protein per pound of body weight.

    Also Check: Keto Steak Recipes For Dinner

    What You Need To Know About Eating Healthy To Lose Weight

    Its fair to say many people in our information driven culture are familiar with macro-nutrients such as protein, carbs and fats. In fact theres several very popular movements in regards to no-sugar, no or low-carb, and the Ketogenic diet which is rising in popularity.

    Its fair to say with all of this information, one can get quite confused and wonder what the hell to make for dinner? It has been an evolution for me as well over the past 6 years where my diet has gone from strict Intermittent Fasting with very high protein consumption and little regard for carbs/sugar, to now a more Keto-adaptive diet.

    Basically I fast every other day for at least 16 hours, and sometimes up to 18 hours, which means remaining in a state of state of ketosis metabolic state in which some of the bodys energy supply is derived from ketone bodies in the blood, in contrast to a state of glycolysis in which blood glucose provides energy .

    This approach yields loads of muscle building benefits which we wont be discussing on this article, but I encourage intermittent fasting with the following dinner recipes for muscle strength.

    How Many Calories Per Meal To Lose Weight

    At dinner time, women should aim for between 300-400 calories, while men should keep to 400-500 calories . Ensure there is a lean source of protein and aim at least for 2-3 serves of vegetables. Add a salad of extra greens , cherry tomatoes and chopped cucumber if necessary to boost the veg content for negligible calories.

    Recommended Reading: Gluten Free Dairy Free Snack Recipes

    Keto Mct Matcha Fat Bombs

    Love the flavor and health benefits of matcha, but need more ways to use it? Prepare to be obsessed with these keto MCT matcha fat bombs. Theyll keep your sweet tooth in check and give you a boost of energy, thanks to the MCT oil powder.

    Pack one in your lunchbox for a quick pick-me-up midday. One MCT matcha fat bomb boasts 7.5 grams of satiating, healthy fats for just 65 calories and less than half a carb.

    What Is A Lean & Green Recipes

    Lean and Green Cookbook 2021: 800 Easy &  Healthy Recipes to Help You ...

    A lean & green meal is nothing but just healthy diet plan crafted by Optavia, this diet plan consists 5 to 7 ounces of lean protein which is cooked as well as three servings of non-starchy vegetables. It also consists of two servings of healthy fats, and the preference of lean protein recipes is totally decided by you. You can try your lean and green recipes at any time of the day.

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    Black Garlic Sesame And Shitake Cod

    • 1/2 c. dried shiitake, rehydrated

    Directions:

  • Preheat your oven to 450F.
  • Rinse frozen fish, pat dry with a paper towel, and place on a non-stick pan.
  • In a small bowl, place black garlic and warm in the microwave for 10 seconds.
  • Mash the garlic clove and add olive oil and sesame seeds.
  • Brush this mixture on frozen filets and sprinkle the mushrooms around the fish.
  • Place in the oven for 12-15 minutes, depending on the thickness of the fish. If your filets are on the thick side, flip halfway through cooking.
  • Serve alongside rice, your favorite salad, or whole grain.
  • Per serving: 241 calories, 15.8 g fat , 20.9 g protein, 6.1 g carb, 72 mg sodium, 1.3 g sugars, 1 g fiber

    Recipe courtesy of Cooking With Books.

    Ultimate Bell Pepper Sandwich

    For a refreshing take on stuffed peppers, this ultimate bell pepper sandwich will have all your coworkers drooling. Replace your crusty sandwich bread with crunchy raw veggies like red peppers, and youll add antioxidants and vitamin C to your diet without carbs or gluten.

    This light, satisfying, healthy recipe calls for smoked turkey breast, avocado, raw cheddar cheese, sprouts, and spinach. But you could easily switch it up with Mediterranean flavors or fake a banh mi with pork, cilantro, and sriracha.

    As pictured, this recipe is under 200 calories and five grams of net carbs, while packing 20 grams of protein, 20 grams of healthy fats, and nearly six grams of satiating fiber.

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    More You May Find Helpful

    I have other guides to recipes with specific ingredients/diets so do go and have a look at those too. Recipes with chicken, vegetarian and vegan recipes, how to use quark and recipes with it, how to cook perfect rice and recipes with rice, butternut squash tips and recipes and many more just check out my recipes directory. Be sure if you check out anything though to look at the tasty desserts I share here.

    How Many Calories Do You Need To Lose Weight

    How to Find Lean and Green Recipes for the Weight Loss Plan

    For healthy weight loss, if your current diet is maintaining your weight, you can lower your daily intake by around 250 calories per day to achieve 0.25kg of weight loss per week. It is important to ensure you are eating nutritious and healthy meals:

    • Eat enough protein to ensure your fat burning machine, muscle mass, is primed and ready to burn fat. Fat gets transported to healthy muscles to be metabolised and used for energy. This process can be impaired if you dont get enough protein to maintain your muscle mass.
    • Eat enough fibre to feed your helpful gut bugs, which will keep you feeling fuller for longer and provide you with a sustained amount of energy throughout the day.
    • Hydration is important when losing weight. Ensure you drink sufficient water throughout the day to stay hydrated, about 1 to 2 litres is recommended. Often it is common to confuse thirst signals for hunger signals.

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