Weight loss is mostly influenced by your diet as you may know. So it’s crucial you avoid ultra-processed meals and you consume the right food for your body, to prevent inflammation and your hormones being in shambles.
These recipes have reduced carbs and aim to decrease your consumption of refined carbs, which will assist you in achieving your weight goals. They also have high protein, decent healthy fats and vegetables for your vitamins and minerals.
So here are certified recipes you can and should make for weight loss, so you can achieve your fitness goals.
1. Grilled chicken salad
It’s a simple meal, but it’s so colourful and diverse!
There’s a range of vegetables, including avocadoes, a healthy fat source that will keep you full for longer, and the grilled chicken will give your body the protein it needs.
The diversity of plants (fruit & vegetables) will positively impact your gut microbiome, which can prevent you from being hungry, and better the absorption of nutrients.
Benefits: High in protein, fibre, and essential amino acids.
Recipe: Grilled Chicken Salad
2. Roasted potatoes with Tuna & Avocado
Quickly roast your potatoes and slice avocadoes into small pieces. You have energy throughout the day when you eat this meal, and your tuna will provide you with protein.
Roasted potatoes with tuna and avocado is a nutritious and delicious meal combining a variety of flavours and textures.
The roasted potatoes provide a satisfying crunch and are a good source of complex carbohydrates, which offer sustained energy.
Tuna is rich in lean protein and omega-3 fatty acids, promoting heart health and muscle repair.
Avocado adds a creamy element and is packed with healthy fats, fibre, and essential vitamins like vitamin E and potassium. This meal not only supports a balanced diet but also keeps you feeling full and satisfied for longer periods.
Recipe: Roasted baby potatoes with tuna and avocado
3. Garlic Butter Steak and Potatoes Skillet
This is a heavy meal, but also tasty! It just consists of whole foods, which is the type of food everyone should be consuming. The steak is your top-notch animal protein, and the meal itself is very rich in nutrients!
Garlic Butter Steak and Potatoes Skillet is a savoury and satisfying meal featuring tender, juicy steak bites and crispy, golden-brown potatoes.
The dish is enriched with the aromatic flavours of garlic and fresh herbs, making it both delicious and fragrant. The steak provides a high-quality source of protein, essential for muscle repair and growth, while the potatoes offer a good dose of carbohydrates for energy.
The garlic and herbs not only enhance the flavour but also contribute antioxidants and anti-inflammatory properties, supporting overall health. This one-pan meal is not only easy to prepare but also packed with nutrients, making it a wholesome and hearty option for dinner.
Recipe: Garlic Butter Steak and Potatoes Skillet
4. One pot Spaghetti and Eggs
Because of the beef and eggs, you will be satiated for a very long, and you won’t even need to think of having a snack!
Besides that, the tomato sauce gives the overall food a sensational taste, and you have a lot left to have another day!
One Pot Spaghetti and Eggs is a simple yet nutritious meal, combining the heartiness of pasta with the protein-rich goodness of eggs. The spaghetti provides a good source of carbohydrates, fueling the body with energy, while the eggs contribute essential proteins for muscle repair and growth.
Cooking everything in one pot makes it an easy, time-saving dish with minimal cleanup. The addition of vegetables and seasonings can enhance the dish’s flavour profile and nutritional value, offering a balanced meal with vitamins and minerals. Overall, this meal is an excellent choice for a quick, wholesome, and satisfying dinner.
Tip: Aim to use whole wheat spaghetti (less refined).
Recipe: One Pot Spaghetti and Eggs
5. Baked Salmon with Asparagus
Baked Salmon with Asparagus is a nutritious and delicious meal, featuring tender salmon fillets seasoned with herbs and spices, paired with crisp, roasted asparagus. The salmon is rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.
Asparagus provides a wealth of vitamins, including A, C, E, and K, along with fibre, which aids digestion and supports a healthy gut. This dish is also low in calories and high in protein, making it an excellent choice for those looking to maintain a healthy weight. The combination of flavours and textures ensures a satisfying meal that promotes overall well-being.
Tip: Add more vegetables like tomatoes or onions to increase its colour, richness and diversity.
Recipe: Baked Salmon with Asparagus
6. Spinach and Mushroom Omelette
This cheesy mushroom and spinach omelette is a delicious and nutritious breakfast option. Packed with sautéed mushrooms and fresh spinach, it provides a rich source of vitamins, minerals, and antioxidants that support overall health. The addition of cheese adds a creamy texture and a good dose of calcium and protein, essential for bone health and muscle maintenance.
Eggs, the main ingredient, are a great source of high-quality protein and contain important nutrients like choline and vitamin D. This omelette is not only flavorful but also a balanced meal that can help keep you full and energized throughout the afternoon.
Recipe: Spinach and Mushroom Omelette
7. Cheesy Spinach and Chicken Stuffed Bell Peppers
Cheesy Spinach and Chicken Stuffed Bell Peppers are a delicious and nutritious meal that combines tender chicken, fresh spinach, and melted cheese inside vibrant bell peppers. This dish offers a rich source of protein from the chicken, along with vitamins A and C from the bell peppers, which support immune function and skin health.
The spinach adds a boost of iron and fibre, contributing to better digestion and increased energy levels. The cheese provides calcium and essential fats, enhancing the meal’s flavour and creaminess. Altogether, this dish is a wholesome, balanced option that supports overall health and satisfies the taste buds.
Tip: Use full-fat cheese (cheddar, feta etc.).
Recipe: Cheesy Spinach and Chicken Stuffed Bell Peppers
8. Salmon and Avocado Salad
This is a nutritious and delicious meal that combines the health benefits of both salmon and avocado. Salmon is rich in omega-3 fatty acids, essential for heart health, reducing inflammation, and improving brain function. It is also an excellent source of high-quality protein and essential vitamins like B12 and D.
Avocado provides healthy monounsaturated fats, which can help lower bad cholesterol levels, as well as fibre, potassium, and vitamins E, C, and K. This salad is not only satisfying and filling but also supports weight management and promotes healthy skin due to its high content of healthy fats and antioxidants. Overall, it’s a well-balanced dish that promotes overall health and well-being.
Recipe: Salmon and Avocado Salad
9. Turkey and Vegetable Lettuce Wraps
Turkey and Vegetable Lettuce Wraps are a delicious and nutritious meal option that combines lean ground turkey with a medley of fresh vegetables, all wrapped in crisp lettuce leaves. The turkey provides a high-quality source of protein, which is essential for muscle repair and growth while being lower in fat compared to other meats.
The assortment of vegetables, such as bell peppers, carrots, and cucumbers, offers a range of vitamins and minerals, including vitamin C, potassium, and dietary fibre, which support overall health and digestion. Wrapping the ingredients in lettuce instead of traditional tortillas or bread reduces the carbohydrate content and adds a refreshing crunch.
This meal is not only low in calories but also rich in antioxidants and phytonutrients, which can help boost the immune system and reduce inflammation. Overall, Turkey and Vegetable Lettuce Wraps make for a balanced, flavorful, and healthful meal suitable for various dietary preferences and goals.
Recipe: Turkey Lettuce Wraps
10. Shrimp and Broccoli Stir-Fry
Shrimp and Broccoli Stir-Fry is a vibrant, nutritious dish combining tender shrimp with crisp broccoli florets. This meal is rich in protein from the shrimp, which supports muscle repair and growth. Broccoli adds a wealth of vitamins, particularly vitamins C and K, along with fibre, which aids digestion and promotes a healthy immune system. The stir-frying method preserves the vegetables’ nutrients while adding a delightful crunch.
Often seasoned with garlic, ginger, and soy sauce, this dish is not only flavorful but also low in calories and carbohydrates, making it a great option for those seeking a balanced and health-conscious meal. Additionally, the antioxidants in broccoli and the omega-3 fatty acids in shrimp contribute to heart health and anti-inflammatory benefits.
Recipe: Easy Shrimp and Broccoli Stir Fry
11. Grilled Chicken with Steamed Vegetables
Grilled chicken with steamed vegetables is a nutritious and balanced meal. It provides a high-quality source of lean protein, essential for muscle repair and growth. Cooking it on the grill minimizes the need for added fats, making it a heart-healthy option.
The steamed vegetables, which can include a variety of options like broccoli, carrots, and bell peppers, are rich in vitamins, minerals, and fibre. This preparation method retains most of their nutrients while being low in calories. The combination of protein and fibre aids in satiety, helping to control appetite and support weight management. Overall, this meal promotes overall health and wellness with its nutrient-dense, low-fat composition.
Recipe: 30-minute easy grilled chicken and vegetables
12. Turkey Chilli
Turkey chilli is a hearty and nutritious dish made with lean ground turkey, beans, tomatoes, and a blend of spices like chilli powder, cumin, and garlic. This savoury meal is rich in protein from the turkey and beans, making it an excellent choice for muscle repair and growth. The tomatoes and beans provide a good source of dietary fibre, which aids in digestion and promotes a feeling of fullness.
Additionally, turkey chilli is lower in fat compared to beef chilli, making it a healthier option for those watching their fat intake. The spices used in the chilli not only add flavour but also have anti-inflammatory properties. Overall, turkey chilli is a delicious, well-balanced meal that supports a healthy diet and active lifestyle.
Recipe: Healthy Turkey Chili
13. Lasagne
Lasagne is a classic Italian dish made by layering sheets of pasta with a rich meat or vegetable sauce, creamy béchamel, and cheese, typically mozzarella and Parmesan. This hearty meal provides a balanced combination of carbohydrates from the pasta, protein from the meat or legumes, and essential fats from the cheese and béchamel sauce.
The addition of vegetables, such as tomatoes, spinach, or zucchini, increases its nutritional value by adding vitamins, minerals, and fibre. Lasagne is not only delicious and satisfying, but it also offers sustained energy due to its balanced macronutrient content. The inclusion of ingredients like garlic, herbs, and tomatoes can provide antioxidants and anti-inflammatory properties. This makes lasagne a nourishing and comforting meal that can be enjoyed by many.
Tip: Use whole wheat/grain lasagne sheets.
Recipe: Lasagna
14. Grilled chicken and Avocado Burritos
Grilled chicken and avocado burritos are a nutritious and delicious meal option. The grilled chicken provides a lean source of protein, essential for muscle repair and overall body function. Avocados add a creamy texture while contributing healthy fats, fibre, and a wealth of vitamins, including vitamins E, K, and C. The combination of these ingredients offers a balance of macronutrients that can help keep you full and satisfied for longer periods.
Additionally, avocados contain monounsaturated fats that support heart health and may help reduce bad cholesterol levels. Wrapped in a whole-grain tortilla, the burrito can also provide a good source of complex carbohydrates and additional fibre, promoting digestive health. This meal is not only flavorful but also supports a balanced diet and overall wellness.
Tip: Use whole wheat/grain tortilla wraps.
Recipe: Grilled Chicken and Avocado Burritos
15. Easy Vegetable and Egg Fried Rice
Easy Vegetable and Egg Fried Rice is a delicious and nutritious dish that combines the goodness of fresh vegetables, protein-rich eggs, and flavorful rice. The vegetables, which can include peas, carrots, bell peppers, and broccoli, provide a variety of vitamins, minerals, and fibre, contributing to overall health and digestion. Eggs add high-quality protein and essential amino acids, making this meal balanced and satisfying.
The rice, preferably brown or jasmine for added nutritional value, serves as a good source of complex carbohydrates, providing sustained energy. This dish is quick to prepare, making it a perfect choice for a busy day. Additionally, it is versatile and can be customized with different vegetables and seasonings to suit individual preferences. Overall, Easy Vegetable and Egg Fried Rice is a wholesome, flavorful, and convenient meal option.
Tip: Use brown rice.
Recipe: Vegetable and Egg Fried Rice
Some Simple Dinner Variations
Not every meal has to be exquisite, so here are some simple variations you can weave into your diet plan, and they still retain their health value:
Here are some variations:
- Rice / spaghetti / pasta + chicken tomato sauce + broccoli
- Rice / spaghetti / pasta + boneless goat meat sauce + broccoli
- Rice / spaghetti / pasta + fish tomato sauce (e.g. tuna sauce), + broccoli
- Rice / spaghetti / pasta + egg tomato sauce
- Rice / spaghetti / pasta + chopped bell peppers & fish sauce
- Spaghetti / Pasta + meatball sauce + broccoli
Feel free to alter these meals, and add your vegetables and preferred protein sauces. Be sure to use brown rice, whole-wheat pasta or whole-wheat spaghetti.
Enjoy your meals, and if you’re struggling to piece together a diet plan, read my article guide I wrote to guide you: How to Meal Plan Like a Pro – TipznadviceFit
