FITNESS FOOD HEALTH

15 effective & delicious weight loss meal prep recipes

Yogurt with almonds
Mind & Health
Written by Mind & Health

You are trying to lose weight, but you are not really excited about the idea of ​​cooking foods full of fiber and water, without flavor or greed … Stop the conventional wisdom! Fresh fruits and vegetables, meats and lean dairy products, all that is recommended to you as part of a diet in short, can be well and truly mouth-watering and tasty!

Provided of course to cook them well, to marry them judiciously and to season them in a reasonable but tasty way. And precisely, we have selected here recipes all lighter than the other, but also rich in vitamins and colors for meals full of envy and vitality! Be careful, however, do not forget to supplement these recipes with a minimum of starchy foods to keep the day and not give in to cravings that could occur …

The garden is damn generous and honestly, no one can really tire of his treasures. Vegetables and even fruits are mixed in fresh salads such as radish salad, apples and walnuts, cabbage and cucumber salad with cottage cheese, or grated carrots with fresh fruit. Other vegetables for the same weight loss goal?

For example, go for slimming wraps of small orange vegetables to eat on the go, easy simmering of lentils with tomato pepper to warm, or a wok of spring vegetables with pan-fried scallops, roasted salmon with lemon and green asparagus, or chicken curry and steamed broccoli, to fill up on protein. Some Mouliné for spoons filled with pleasure? Take out the blender and treat yourself to a cold bowl of beetroot gazpacho or a hot bowl of basil pea soup to choose from!

As for dessert, it too can help you lose fat. Especially if you bet on fruits galore! And go sweet on the sugar and co … White vanilla cheese with pineapple, ultralight strawberry mousse in jar, yogurt with almonds and blueberries, rhubarb compote and strawberry with rosemary or cinnamon pears on mousse melon detox, there is something for everyone, we promised you!

With this list of weight loss meal prep recipes, the weight loss will not only be facilitated but in addition it will fill of pleasure (mastered) the taste buds and the pupils! What could be better ?!

Cabbage and cucumber salad with cottage cheese

weight loss meal prep recipes Cabbage and cucumber salad

INGREDIENTS/NB OF PEOPLE: 4

1/2 white cabbage

1 cucumber

1 clove of garlic

4 tbsp of cottage cheese at 0%

3 tablespoons of olive oil

2 tablespoons of cider vinegar

salt pepper

PREPARATION

PREPARATION: 10 MIN COOKING: 0 MIN

  1. Wash the cabbage. Grate it into a salad bowl with the widest diameter.
  2. Peel the cucumber, cut it into pieces and add them to the cabbage.
  3. In a bowl, squeeze the garlic, pour oil and vinegar, cottage cheese, chives, salt and pepper. Mix. Pour the sauce into the salad bowl and mix.

Slimming wraps of small vegetables with orange

weight loss meal prep recipes Slimming wraps

INGREDIENTS/NB OF PEOPLE: 4

4 corn tortillas

2 oranges

2 carrots

1 zucchini

1 celery stalk

1 onion

100 g of peas

2 tablespoons olive oil

1 pinch of cumin

Salt pepper

PREPARATION

PREPARATION: 10 MIN COOKING: 10 MIN

  1. Peel carrots and zucchini and cut into sticks. Sew the celery stalk into strips. Peel and slice the onion.
  2. In a nonstick skillet, heat the oil and add the onions. Let sweat over low heat until translucent.
  3. Add the rest of the vegetables. Cook for 5 minutes, stirring.
  4. Squeeze the juice of the oranges on the vegetables. Season with salt and pepper, add the cumin, then simmer over medium heat until the juice has evaporated.
  5. Heat the tortillas for 30 seconds in the microwave on a plate. Spread the pan on the patties and roll into wraps.
  6. Serve hot, and enjoy without complex!

Vanilla white cheese with pineapple

weight-loss-meal-prep-recipes-Vanilla-white-cheese

INGREDIENTS/NB OF PEOPLE: 4

1 pineapple

400g of white cheese at 0%

40g of brown sugar

1 vanilla pod

PREPARATION

PREPARATION: 5 MIN COOKING: 0 MIN

  1. Peel the pineapple and cut it into pieces by removing the trunk.
  2. Split the vanilla pod in half and scrape the grains inside with a small spoon.
  3. In a salad bowl, mix the white cheese with the brown sugar and the vanilla beans.
  4. Divide the vanilla white cheese into 4 cups and place pineapple pieces on top.

Wok of spring vegetables with seared scallops

weight loss meal prep recipes Wok of spring

INGREDIENTS/NB OF PEOPLE: 6

1 kg of fresh green beans

200 g of cherry tomatoes

2 onions

2 cloves garlic

10 cl of dry white wine

1 tablespoon of olive oil

1 tablespoon chopped chives

Salt pepper

PREPARATION

PREPARATION: 10 MIN COOKING: 45 MIN

  1. Steam the green beans, then pre-cook for 5 minutes in a large volume of boiling or salted water.
  2. Meanwhile, prepare the pan: In a wok or non-stick pan, heat the olive oil and sauté the garlic and onions for 5 minutes over high heat, stirring until be translucent.
  3. Add the shells and cook for 1 minute on each side to brown. Deglaze with the white wine and turn down over medium heat.
  4. Add the green beans drain, then the cherry tomatoes cut in half. Season with salt and pepper and cook for 10 minutes over low heat.
  5. Serve hot and if hungry, add some potatoes!

Gaspacho slimming beetroot

weight loss meal prep recipes Gaspacho

INGREDIENTS/NB OF PEOPLE: 6

3 large cooked red beets

3 tablespoons vinegar

3 cloves of garlic

2 tablespoons olive oil

Salt pepper

PREPARATION

PREPARATION: 20 MIN COOKING: 0 MIN

  1. Peel and crush the garlic. Cut the beets into pieces.
  2. Mix the beets with the garlic. Add between 75 cl and 1 liter of water, depending on the desired consistency.
  3. Lie down with vinegar and oil, salt and pepper.
  4. Mix well and serve fresh, with croutons and a green salad!

Ultralight strawberry mousse in jar

weight loss meal prep recipes strawberry mousse

INGREDIENTS/NB OF PEOPLE: 4

200 g ripe strawberries

2 egg whites

1 tablespoon sweetener

PREPARATION

PREPARATION: 15 MIN COOKING: 0 MIN

  1. Wash and plant the strawberries, then cut into pieces and mix with the sweetener.
  2. Mount the egg whites in firm snow.
  3. Carefully add the egg whites to the strawberry purée, lifting the mixture with a wooden spoon.
  4. Divide in small jars, close the lid and place at least 2 hours in the refrigerator.
  5. Before the picnic, put the jars in the cooler and enjoy fresh!

Chicken with curry and steamed broccoli

weight loss meal prep recipes Chicken with curry

INGREDIENTS/NB OF PEOPLE: 4

1 broccoli

4 chicken breasts

1 onion

2 tbsp curry

olive oil

salt pepper

PREPARATION

PREPARATION: 10 MIN COOKING: 10 MIN

  1. Wash the broccoli and detach the florets. Put them in the steamer for 10 minutes (depending on the programming of the device).
  2. Cut the chicken into pieces. Peel the onion and slice it thinly. Put some olive oil to heat in a pan and fry the onion.
  3. Then add the chicken and stir regularly so that it cooks evenly. Sprinkle with curry, salt and pepper, and let heat for a few minutes while stirring.
  4. Serve the chicken curry with hot broccoli.

Easy Stewed Lentils with Spicy Tomato

weight loss meal prep recipes Easy Stewed Lentils

INGREDIENTS/NB OF PEOPLE: 4

400g of lentils

500ml of tomato coulis

1 tsp of Espelette pepper

olive oil

salt

PREPARATION

PREPARATION: 5 MIN COOKING: 30 MIN

  1. In a Dutch oven (ideally cast iron), pour the tomato coulis, a drizzle of olive oil, chilli and a little salt.
  2. Mix. Then add the lentils, cover and cook for 30 minutes over low heat.

15 effective & delicious weight loss meal prep recipes

Yogurt with almonds and blueberries

Yogurt with almonds

INGREDIENTS/NB OF PEOPLE: 1

1 stirred yoghurt 0%

a dozen blueberries

1 tapered almonds

1 tsp liquid honey

PREPARATION

PREPARATION: 5 MIN COOKING: 0 MIN

  1. In a bowl or large glass, mix the yoghurt with the honey. Then add the washed blueberries.
  2. Sprinkle with flaked almonds. It’s ready !

Grated carrots with fresh fruit

weight loss meal prep recipes Grated carrots

INGREDIENTS/NB OF PEOPLE: 4

carrots

1 apple

2 oranges

1 tablespoon of sesame seeds

3 tablespoons sesame oil

1 cup of vinegar

salt pepper

PREPARATION

PREPARATION: 10 MIN COOKING: 0 MIN

  1. Peel the carrots and grated them finely.
  2. Wash the apple and cut it into thin sticks, with the skin. Peel the orange and cut the quarters into pieces.
  3. Put fruits and vegetables in a bowl, sprinkle with oil, vinegar, sprinkle with sesame seeds, salt and pepper, then mix. Serve chilled.

Pea soup with basil

Pea soup

INGREDIENTS/NB OF PEOPLE: 4

400g shelled peas

1 bunch of fresh basil

2 tablespoons of cottage cheese at 0%

salt pepper

PREPARATION

PREPARATION: 10 MIN COOKING: 20 MIN

  1. Wash the peas and cook them covered in a saucepan in 1 liter of water for 20 minutes.
  2. Add the basil leaves, the cottage cheese, salt, pepper and mix everything.

Roasted salmon with lemon and green asparagus

Roasted salmon

INGREDIENTS/NB PEOPLE: 2

2 fresh salmon steaks of 150 g each

1 bunch of green asparagus

1 untreated lemon

8 branches of fresh parsley

1 C. crushed pink berries for decoration

salt and pepper to taste

PREPARATION

PREPARATION: 10 MIN COOKING: 25 MIN

  1. Gently peel the green asparagus with a peeler. Rebuild the boot and tie it with a kitchen string.
  2. Boil a large volume of salted water in a saucepan over high heat. When boiling, immerse the bunch of green asparagus in boiling water and let it cook for about 10 minutes or until the tip of a knife sinks easily into the stalks of the asparagus.
  3. At the end of cooking, drain the green asparagus bunch and keep it warm.
  4. Preheat the oven to 200 ° C.
  5. Place the salmon steaks in an oiled oven dish. Season them with salt and pepper to your taste. Bake in the preheated oven and cook the salmon steaks for 15 minutes.
  6. At the end of the oven, reserve the salmon steaks warm.
  7. Wash the parsley and chop it finely.
  8. Cut the yellow lemon in half and squeeze it to recover its juice. Remove the seeds if necessary.
  9. Place the salmon steaks on the plates. Detach the bunch of green asparagus and spread the beans next to the fish.
  10. Top with lemon juice and decorate with chopped parsley and crushed pink berries. Savor immediately accompanied by a little steamed white rice or some tagliatelle (or other pasta) nature.

Rhubarb compote and strawberry with rosemary

strawberry with rosemary

INGREDIENTS/NB OF PEOPLE: 4

400g of rhubarb

300g strawberries

3 tablespoons of liquid honey

1 branch of rosemary

PREPARATION

PREPARATION: 10 MIN COOKING: 30 MIN

  1. Wash and cut rhubarb into pieces.
  2. In a large saucepan, place the rhubarb stalks, 2 glasses of water and the rosemary sprig to heat over medium heat, covered, for about 25 minutes.
  3. Meanwhile, wash the strawberries and mix them.
  4. At the end of the rhubarb, add the strawberry purée and the honey and mix well. Let heat for another 5 minutes.
  5. Remove the rosemary. Mix everything and let cool.

Salad with radish, apples and nuts

Salad with radish

INGREDIENTS/NB OF PEOPLE: 4

1 bunch of radishes

2 apples

80g walnut kernels

4 tablespoons walnut oil

1 lemon

1 tablespoon finely chopped chives

salt pepper

PREPARATION

PREPARATION: 10 MIN COOKING: 0 MIN

  1. Wash the radishes and cut them into slices.
  2. Wash the apples, remove the stalks and cut them into pieces.
  3. Put the radishes and apples in a salad bowl with the walnuts.
  4. In a bowl, mix oil, lemon juice, chives, salt and pepper. Pour into the bowl and mix well. Serve chilled.

Cinnamon pears on detox melon mousse

INGREDIENTS/NB OF PEOPLE: 2

1 pear

125 g silky tofu

125 g of melon flesh

2 g agar-agar

2 pinches of cinnamon powder

PREPARATION

PREPARATION: 10 MIN COOKING: 5 MIN

  1. Remove skin and seeds from melon if it is fresh, then cut into pieces. Mix the flesh.
  2. In a saucepan, pour the mixed flesh, add the agar-agar and mix. Bring to a boil, stirring constantly. Cook for 2 minutes over medium heat after boiling.
  3. In a salad bowl, beat the silky tofu and add the melon mixture. Mix well, then divide in bowls or ramekins.
  4. Peel the pear while keeping the tail, remove the heart and cut it in half. Press one half lightly into each foam, heart up.
  5. Reserve 3 hours in the fridge and sprinkle with cinnamon when serving.

Eating without depriving oneself and having fun is possible thanks to dietary recipes. Poor in fat and delicious, they will be ideal for gourmets in the diet. Because diet does not rhyme with frustration and restriction.

About the author

Mind & Health

Mind & Health

Mind & Health's mission is to disseminate information in the field of health and well-being. The information provided in this magazine is intended to improve and not to replace the relationship between the reader of the magazine and his doctor. The use of plants for therapeutic purposes can in no way substitute or be added to medical treatment current without the advice of a doctor.