Categories: Weight loss

Healthy meals for weight loss

Published by
lbobvalla

Discover healthy meals for weight loss.

Balanced menus? No, it’s not complicated. The rule is simple. For each menu, we pay attention to the distribution of proteins, carbohydrates, and lipids.

Every meal should include these 3 nutrients. We neither eliminate sugars (we keep the slow ones with a low GI), nor completely the fats (we keep the good ones).Healthy meals for weight loss

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We start on the rhythm of 3 meals and 2 snacks to never be hungry and distribute the calorie intake as well as possible.

Types of food

Favorite foods

Starches:

We have fun. Yes to potatoes, sweet potatoes, brown rice, wholemeal pasta, quinoa, bulgur… None are forbidden and depriving yourself of them only leads to frustration. However, pay attention to the quantities.

To consume preferably al dente, not overcooked, and in the complete version, which lowers the glycemic index. The potato is more light-cooked whole with its skin than mashed. Bread is allowed, but only in the morning at breakfast, so no question of sauce dishes!

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Meats:

We choose the leanest, red or white, it doesn’t matter. Especially chicken, turkey, veal, 5% beef, rabbit. No pork, lamb, or sausages.

Fish:

Whitefish is recommended because less fatty, but from time to time salmon or tuna, is allowed (twice maximum per week). It is important not to eat only meat. Fish is just as high in protein and amino acids as chicken meat.

Some fish even exceed the protein level of meat. This is the case of tuna (30g per 100g), and mackerel (24g per 100g), followed closely by salmon or sardines which equal a steak. Fish is often very lean, much more than meat, and contains less than 5% lipids, except for so-called fatty fish.

Fish is a source of minerals such as calcium, phosphorus, iron, copper, and selenium. Sea fish also provides iodine and fluoride and for oily fish vitamin D and omega-3. Even if fish is ideal in a balanced menu for weight loss, red meat should not be eliminated because it contains more iron.

Fats:

Choose your fats wisely. No cooking in oil or butter, rather steaming, baking, frying, stewing. But you are entitled to a spoonful of olive or rapeseed oil, half an avocado, and a few walnuts or almonds (one or the other, not all three!).

Green vegetables:

We eat them at wills such as beans, cabbage, spinach, zucchini, mushrooms, and salad. Others respect the right quantities and slightly reduce the share of starchy foods: peppers, leeks, carrots,…

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Fruits:

They are not prohibited, but there are low GI fruits, less sweet than others. Yes to apple, pear, kiwi, grapefruit, peach… and preferably only in the morning. And never fruit juice.

Those to avoid

Cooked meals:

All ready and even lightened, we forget. Either they are too light and not enough protein, or they are full of hidden sugars and salt, or even additives.

What we don’t eat at the moment:

Cheese, pizzas, fries, doughnuts, sauces, gratins, raclette, hamburgers, fruit juices, alcohol, sugar, pastries, ice cream, pastries…

That doesn’t mean we’ll never eat them again, but you have to make an effort in the first few weeks if you want results. Then, you can put these pleasure foods back on the menu once in a while, but it should never become a habit again.

You can also find healthier variants of certain dishes by reducing the doses of fat (see our recipes). You will see that you will end up finding the “originals” very indigestible.

Cracks:

If you want a dish or food, eat it preferably at noon, because in the evening, the energy will not be spent by the metabolism. But with mid-morning and mid-afternoon snacks, you’re almost sure not to overeat in the evening by respecting the recommended ratios. If you need to consume 1700 calories a day, each meal should be about 500 calories and your snacks less than 100.

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How to compose balanced menus to lose weight?

Breakfast: we can’t skip it

Whether you’re sweet or savory, there are options you’ll love without compromising your diet. You need energy (sugars), fiber, vitamins, and proteins (yogurt, milk, or cottage cheese with cereals, if you are not salty).

No fruit juice, but selected fruits whose GI is lower than mixed or pressed fruits. These can be, for example, apples, peaches, apricots, pears, kiwis, passion fruit, pomegranates, oranges, mandarins, grapefruits, plums, and cherries, strawberries, raspberries, blackberries, pomegranates, currants, blueberries, grapes, etc. GIs are low to moderate.

Finally, drink the hot (or cold) drink of your choice but not sweetened or with sweetener.

The slimming lunch

You can eat raw vegetables if you like them but no starter/main/dessert combo. For example, cucumber, grated carrots, avocado, salad, fresh spinach, shredded cabbage, tomato…

For the meat, cook it without fat and grill it. Chicken without the skin, in foil, in the oven, on the grill.

Fish in court bouillon, baked or grilled. It is very easy to cook on the oven plate and at the same time your portion of meat and vegetables to compose several balanced menus to lose weight. All you have to do is add brown rice or another starch of your choice to have a balanced plate.

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Starches, not huge portions but the right dose: about 1/3 of your plate, 1/3 of protein, and half of the vegetables are a good base for the eye.

Try to compose a unique plate that mixes everything, it’s as beautiful to see as it is good to taste. Always think of meat or fish, starch, and vegetables, and your plate will be colorful and appetizing. And above all, do not reserve yourselves!

We don’t take dessert, fruit or bread! That’s in the morning or at snack time, that’s enough to take your cravings away if you have one.

A light and balanced dinner

As at noon, no starter / main course, but a single dish cooked and simmered if you like.

Fish, prawns, meat, and as an accompaniment: rice, pasta, potatoes, legumes, nothing is forbidden and goes well provided you do not add sauce or fat. Herbs and spices are perfect for flavoring your dishes and avoid using salt (source of water retention).

Nothing prevents you from cooking a ratatouille, a couscous, or a hotpot of cabbage. Try to be reasonable in choosing lean meats and do not use cooked fats, oils, or butter. Drizzling your dishes with a spoonful of raw olive oil will add flavor.

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Snack suggestions

•Fromage blanc

•Fruit

•Hard egg

•Protein powder drink or protein bar

D•rinks

No soda or fruit juice. We are content with tea, preferably green, herbal tea, infusion, coffee, all unsweetened or with sweeteners. The diet’s best friend remains plain water because, in the carbonated version, it often contains too much salt.

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Examples of balanced menus for weight loss

Be careful, your menus will only be balanced if your “macros”: proteins, carbohydrates, and lipids are balanced. It is important to know them beforehand to measure your quantities more precisely and to choose healthy and good quality foods.

breakfast ideas

If you are sweet

Menu 1:

•Oatmeal

•Seasonal fruits

•Almonds

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•Fromage blanc

•Tea or coffee without sugar

Menu 2:

•Whole wheat bread

•Jam

•Yogurt

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•Tea or coffee without sugar

Menu 3:

•Low sugar cereals such as muesli or organic granola.

•Whey

•Skimmed milk or vegetable milk

•Tea or coffee without sugar

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If you are salty

Menu 4:

•Rye bread

•Turkey breast

•Tea or coffee without sugar

Menu 5:

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•Whole wheat bread

•2 eggs

•Tea or coffee without sugar

Ideas for lunches or salads

Approximate quantities are 100 to 150 g of meat or fish, 150 to 200 g of starch, and around 200 g of vegetables. You will see, it makes beautiful plates.

Menu 1:

•Quinoa

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•Tuna

•Tomato

•Green salad

•asparagus

•Olive oil

Menu 2:

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•Pasta

•Salmon

•Tomato

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•Olive oil

Menu 3:

•Shrimp

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•Yam

•Leeks

•Onion

•Olive oil

Menu 4:

•Cucumber

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•noodles

•Calf

•Bean sprouts

•Olive oil

Menu 5:

•Bulgur

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•Sardines

•Carrots

•Green salad

•Olive oil

At dinner: ideas for balanced menus to lose weight

Menu 1:

•Cod

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•Potatoes

•Broccoli

•Olive oil

Menu 2:

•Quinoa

•Chicken

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•Zucchini

•Olive oil

Menu 3:

•Beef steak

•Complete rice

•Green beans

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•Olive oil

Menu 4:

•Ratatouille (zucchini, peppers, eggplant, onions)

•Wholemeal pasta

•Omelet (2 eggs)

•Olive oil

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Menu 5:

•Turkey fillet

•Carrots

•Potato

•Olive oil

Recipes that inspire

Just because you’re on a diet doesn’t mean you can’t cook. Just make the right ingredient choices and be light on fat! It’s up to you to invent your recipes or take inspiration from ours.

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Diet Couscous

CALORIES 569 calories

PROTEINS 36g

CARBOHYDRATES 68g

LIPIDS 14g

Ingredients: Semolina, carrots, zucchini, leek, celery, tomato coulis, chickpeas, 5% beef (fondue piece or tenderloin), onions, cinnamon, ras el hanout.

Brown in a casserole, onions with a little coconut oil. Add the meat cubes. And cook for a few minutes. Season with a little salt, pepper, Ras el about spices, and a teaspoon of cinnamon.

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Dice the vegetables: carrots, leek, celery, zucchini, and turnips, and add them to the casserole. Add tomato coulis. Leave to cook for a few minutes. Then cover with water, salt with coarse salt, and simmer for about 45 minutes.

Heat water and pour it over the semolina, stirring it with a fork. Let it swell. Repeat the operation. Cover and let rise. Separate the grains well with a fork or fingers. Weigh the semolina and serve the chickpeas separately.

Ground beef pan-fried

CALORIES 532 calories

PROTEINS 43g

CARBOHYDRATES 40g

LIPIDS 19g

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Ingredients: Ground beef, sweet potatoes, zucchini, carrots, onions, thyme, rosemary, curry.

Brown in a casserole, onions with a little coconut oil. Add ground beef, and garlic and cook for a few minutes. Season with a little salt, pepper, and curry.

Dice the vegetables: carrots, zucchini, sweet potatoes, and add them to the casserole. Leave to cook for a few minutes. Add a skin of water, and salt if necessary, and simmer for about 30 minutes. Count two beautiful sweet potatoes per person.

Cabbage stew

CALORIES 597 calories

PROTEINS 54g

CARBOHYDRATES 44g

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LIPIDS 17g

Ingredients: Cabbage, lentils, carrots, thyme, bay leaf, thick slice of defatted bone-in ham.

Brown in a casserole, onions with a little coconut oil. Add the cabbage and carrots cut into pieces and cook for a few minutes. Season with a little salt, pepper, and a clove. Leave to cook for a few minutes. Rinse and add the raw lentils.

Cover with a skin of water, and salt if necessary, and simmer for about 30 minutes, until the cabbage and carrots are tender.

5 mins before the end of cooking, add the defatted and rindless bone-in ham and cut into thick strips. Enjoy with mustard.

What tips to enhance the flavors of your dishes?

There’s more to life than butter and sauces. Mustard, paprika, curry, turmeric, cumin, chili, cinnamon, oregano, thyme, basil, rosemary, garlic, shallot, and onion are excellent bases, to flavor your dishes and prevent them from being bland or monotonous.

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If you don’t know how to marry them, there are ready-made combinations, whether it’s mixtures of spices or herbs, 5 flavors, 4 spices, tandoori, ras el hanout, chili, Colombo, garam masala… to be consumed without moderation, it does not count in calories!

In summary, a successful diet requires the use of varieties from all food groups: meat, fish, seafood, vegetables, dairy products, legumes, cereals, fruits, starches… By combining them, and using the many condiments that exist, you have access to a large number of variants that do not cause frustration or monotony.

Cooking methods also allow you to change tastes and textures. As a result, you will use less salt, sugar, and fat, while keeping the pleasure of taste. And pay attention to the quantities because the main pitfall of diets is not eating enough or badly balancing your plates by reducing carbohydrates too much, which slows down the metabolism!!!

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