Healthy Recipes to Help You Lose Weight
Next up on our blog post is some recipes for you! These are healthy recipes that will keep you full and help you lose weight. As always, our advice and tips are completely free. You can thank you by sharing this post with a friend if you like :) We have got:
Bright and Flavourful Salads
Lemon Herb Grilled Chicken Salad
Ingredients:
120g boneless, skinless chicken breast
Mixed salad leaves (enough for a generous serving)
1/2 cup cherry tomatoes, halved
1/4 cucumber, sliced
2 tablespoons olive oil
1 tablespoon lemon juice
1/2 teaspoon dried oregano
Pinch of salt and black pepper
Instructions:
Marinate the chicken breast in a mixture of olive oil, lemon juice, oregano, salt, and pepper for at least 30 minutes.
Grill the chicken until cooked through (approximately 5-7 minutes per side). Let it rest for a few minutes before slicing.
Assemble the salad: Toss together the mixed leaves, cherry tomatoes, and cucumber in a large bowl.
Slice the grilled chicken and add it to the salad. Drizzle any remaining marinade from the chicken over the salad. Serve immediately.
Mediterranean Chickpea Salad
Ingredients:
1 tin (400g) chickpeas, drained and rinsed
1/2 cucumber, chopped
1/2 cup chopped tomato
1/4 cup chopped red onion
2 tablespoons olive oil
1 tablespoon lemon juice
1/2 teaspoon dried oregano
1/4 teaspoon dried parsley
Pinch of salt and black pepper
Instructions:
Combine all the ingredients in a medium-sized bowl.
Toss everything together until well coated with the dressing.
Chill for at least 30 minutes before serving to allow the flavours to meld.
Soups and Stews
Lentil Vegetable Soup
Ingredients:
1 tablespoon olive oil
1/2 cup chopped onion
1 cup chopped carrots
1 cup chopped celery
1 cup dried lentils
1 litre vegetable stock
1 tin (400g) chopped tomatoes
1 teaspoon dried thyme
1/2 teaspoon dried oregano
Pinch of salt and black pepper
Instructions:
Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery and cook until softened, about 5 minutes.
Stir in the lentils, vegetable stock, chopped tomatoes, thyme, and oregano. Season with salt and pepper, then bring to a boil.
Reduce heat to low, cover, and simmer for 25-30 minutes, or until the lentils are tender. Serve hot.
Minestrone Soup
Ingredients:
1 tablespoon olive oil
1/2 cup chopped onion
2 cloves garlic, minced
1 cup chopped courgette
1 cup chopped carrots
1 tin (400g) kidney beans, drained and rinsed
1 litre vegetable stock
1 tin (400g) chopped tomatoes
1/2 cup small pasta (like ditalini)
1 teaspoon dried Italian seasoning
Pinch of salt and black pepper
Instructions:
Heat the olive oil in a large pot over medium heat. Add the onion and garlic and cook until softened, about 5 minutes. 2. Stir in the courgette, carrots, kidney beans, vegetable stock, chopped tomatoes, pasta, and Italian seasoning. Season with salt and pepper and bring to a boil.
Reduce heat to low, cover, and simmer for 15-20 minutes, or until the pasta and vegetables are tender. Serve hot.
Chicken and Vegetable Stew
Ingredients:
1 tablespoon olive oil
500g boneless, skinless chicken thighs, cut into bite-sized pieces
1 onion, chopped
2 carrots, chopped
2 potatoes, peeled and chopped
750ml chicken stock
1 teaspoon dried thyme
1/2 teaspoon dried rosemary
Pinch of salt and black pepper
Instructions:
Heat the olive oil in a large pot over medium-heat. Brown the chicken pieces on all sides, then remove them from the pot.
Add the onion, carrots, and potatoes to the pot and cook until softened, about 5 minutes.
Return the chicken to the pot along with the chicken stock, thyme, rosemary, salt, and pepper. Bring to a boil, then reduce heat to low, cover, and simmer for 30 minutes or until the chicken and vegetables are cooked through.
Easy One-Pan Meals
Baked Salmon with Roasted Veggies
Ingredients:
1 salmon fillet (about 150g)
1 cup broccoli florets
1 cup asparagus spears, trimmed
1/2 cup cherry tomatoes
1 tablespoon olive oil
1 tablespoon lemon juice
Pinch of salt and black pepper
Instructions:
Preheat the oven to 200°C (fan 180°C).
Toss the broccoli, asparagus, and cherry tomatoes with olive oil, salt, and pepper in a baking dish.
Place the salmon fillet on top of the vegetables. Drizzle with lemon juice and season with additional salt and pepper if desired.
Bake for 15-20 minutes, or until the salmon is cooked through and the vegetables are tender.
Shrimp Scampi with Courgette Noodles
Ingredients:
250g peeled and deveined prawns
2 cloves garlic, minced
1/4 cup dry white wine (optional)
2 tablespoons lemon juice
2 tablespoons unsalted butter
2 medium courgettes, spiralized into noodles
1/4 cup chopped fresh parsley
Pinch of salt and black pepper
Instructions:
Heat a large skillet over medium heat. Add a drizzle of olive oil and sauté the garlic until fragrant, about 30 seconds.
Add the prawns and cook until pink and opaque, about 2-3 minutes per side. Remove the prawns from the skillet and set aside.
Deglaze the skillet with the white wine (if using) and lemon juice, scraping up any browned bits. Stir in the butter until melted.
Add the courgette noodles to the skillet and cook for 2-3 minutes, or until just tender-crisp.
Stir in the parsley, salt, and pepper. Return the prawns to the skillet and heat through. Serve immediately.
Chicken Fajita Sheet Pan Dinner
Ingredients:
500g boneless, skinless chicken breasts, sliced into strips
1 bell pepper (any colour), sliced
1 onion, sliced
2 tablespoons olive oil
1 packet fajita seasoning mix
4-6 small whole-wheat tortillas
Salsa and guacamole, for serving
Instructions:
Preheat the oven to 200°C (180°C fan).
In a large bowl, toss the chicken strips, bell pepper, onion, olive oil, and fajita seasoning until well coated.
Spread the mixture in a single layer on a baking sheet. Roast for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
Warm the tortillas according to the package instructions. Serve the chicken and vegetables with tortillas, salsa, and guacamole.
Mediterranean Tofu Scramble
Ingredients:
1 tablespoon olive oil
1/2 cup chopped onion
1/2 cup chopped bell pepper
1/2 cup chopped spinach
300g firm tofu, crumbled
1/4 cup chopped Kalamata olives
2 tablespoons crumbled feta cheese (optional)
1/2 teaspoon dried oregano
Pinch of salt and black pepper
Instructions:
Heat the olive oil in a large skillet over medium heat. Add the onion and bell pepper and cook until softened, about 5 minutes.
Stir in the spinach and cook until wilted. Add the crumbled tofu, olives, feta (if using), oregano, salt, and pepper.
Cook for 5-7 minutes, stirring occasionally, until the tofu is heated through and the flavours have melded.
Honey Garlic Glazed Chicken
Ingredients:
500g boneless, skinless chicken breasts, cut into bite-sized pieces
2 tablespoons honey
2 tablespoons soy sauce
2 cloves garlic, minced
1 teaspoon grated ginger
1 teaspoon sesame oil
Steamed broccoli, for serving
Instructions:
In a bowl, whisk together the honey, soy sauce, garlic, ginger, and sesame oil.
Place the chicken pieces in a baking dish and pour the marinade over them. Toss to coat well.
Bake in a preheated oven at 200°C (fan 180°C) for 20-25 minutes, or until the chicken is cooked through and the glaze is sticky.
Serve with steamed broccoli or your favourite side dish.
Healthy Snack and Dessert Swaps
Fruit with Nut Butter
Ingredients:
Your favourite fruit (apple slices, berries, banana, etc.)
Your favourite nut butter (almond butter, peanut butter, cashew butter, etc. )
Instructions:
Prepare the fruit: Slice apples, wash berries, or peel and slice a banana.
Dollop a spoonful of your favourite nut butter onto the fruit or serve it alongside the fruit for dipping. Enjoy!
Homemade Trail Mix
Ingredients:
1/2 cup mixed nuts (almonds, walnuts, pecans, etc.)
1/2 cup mixed seeds (pumpkin, sunflower, etc.)
1/4 cup unsweetened dried fruit (cranberries, raisins, etc.)
Optional: Pinch of cinnamon or a sprinkle of dark chocolate chips
Instructions:
Combine all the ingredients in a bowl or container.
Portion into individual snack bags or containers for on-the-go fuel.
Banana "Nice Cream"
Ingredients:
2-3 frozen bananas, cut into chunks
Optional additions: Splash of plant-based milk, a spoonful of peanut butter, a sprinkle of cocoa powder
Instructions:
Place the frozen banana chunks in a food processor or high-powered blender.
Blend until the mixture becomes smooth and creamy, resembling ice cream. You might need to scrape down the sides occasionally.
Add any optional additions and blend briefly to combine. Enjoy immediately for a soft-serve texture or freeze for a firmer treat.
Oatmeal Energy Bites
Ingredients:
1 cup rolled oats
1/2 cup nut butter of choice
1/4 cup ground flaxseeds
1/4 cup chia seeds
1/4 cup honey (or maple syrup)
Optional: Chopped dates, dried fruit, chocolate chips
Instructions:
In a medium bowl, combine all ingredients and mix until well incorporated.
Roll the mixture into bite-sized balls. For easier handling, chill the mixture for 30 minutes before rolling.
Store in an airtight container in the refrigerator for up to a week.
Dark Chocolate-Dipped Strawberries
Ingredients:
200g fresh strawberries, washed and dried
100g dark chocolate (at least 70% cocoa), chopped
Instructions:
Melt the dark chocolate in a heatproof bowl set over a pan of simmering water (or carefully in the microwave). A little bit of dark chocolate with high cocoa content is fine to eat!
Holding each strawberry by the stem, dip it into the melted chocolate.
Place the dipped strawberries on a baking sheet lined with parchment paper. Let them set in the refrigerator until the chocolate hardens.
Breakfasts to Fuel Your Day
Overnight Oats
Ingredients:
1/2 cup rolled oats
1/2 cup milk of choice (dairy, almond, soy, etc.)
1/4 cup plain yoghurt
1 tablespoon chia seeds
1/2 cup mixed berries
Pinch of cinnamon
Instructions:
Combine all the ingredients in a jar or container. Stir well.
Cover and refrigerate overnight (or at least 4 hours).
Top with additional berries or a drizzle of honey before serving.
Berry Smoothie
Ingredients:
1 cup frozen mixed berries
1/2 cup plain yoghurt or Greek yoghurt
1/2 cup milk of choice
1 scoop protein powder (optional)
Handful of fresh spinach
1 tablespoon honey or maple syrup (optional, to taste)
Instructions:
Combine all ingredients in a blender and blend until smooth and creamy.
Adjust sweetness to your liking and enjoy immediately.
Egg and Veggie Scramble
Ingredients:
1 tablespoon olive oil
1/2 cup chopped vegetables (onions, peppers, mushrooms, etc.)
2 large eggs, whisked
2 tablespoons crumbled feta cheese or grated cheddar (optional)
Pinch of salt and black pepper
Instructions:
Heat olive oil in a skillet over medium heat. Add your chosen vegetables and cook until softened, about 5 minutes.
Pour in the whisked eggs. As the eggs begin to set, gently stir them with a spatula.
Sprinkle with cheese (if using) and season with salt and pepper. Cook until the eggs are set to your desired consistency.
Wholegrain Toast with Avocado
Ingredients:
1-2 slices of whole-grain bread
1/2 ripe avocado, mashed
A squeeze of lemon juice
Pinch of salt and black pepper
Optional toppings: Sliced tomato, a fried or poached egg, smoked salmon, a sprinkle of chili flakes
Instructions:
Toast the bread to your desired crispness.
Spread the mashed avocado on the toasted bread. Season with lemon juice, salt, and pepper.
Add your chosen optional toppings and enjoy!
Savoury Yoghurt Parfait
Ingredients:
1/2 cup plain Greek yoghurt
1/4 cup whole-grain granola or muesli
1/4 cup chopped cucumber
Fresh dill, chopped
Pinch of salt and black pepper
Instructions:
Layer the yoghurt, granola, cucumber, and dill in a glass or jar.
Season with a pinch of salt and pepper and enjoy a refreshing and savoury breakfast option.