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17 Healthy And Delicious Meals That People Who Want To Lose Weight Can’t Miss

17 Healthy And Delicious Meals That People Who Want To Lose Weight Can’t Miss

Do you want to eat healthy food without having to compromise on flavor? Check out these 17 healthy and delicious meals that are perfect for people who want to lose weight.

1. Kale And Quinoa Superfood Salad (PopSugar.com)

Kale And Quinoa Superfood Salad

    377 calories

    This delicious salad is filled with kale, tomatoes, almonds, blueberries and quinoa – a great way to make sure you are getting all of your vitamins and nutrients.

    2. Chicken and Asparagus Lemon Stir-Fry (Skinnytaste.com)

    Chicken and Asparagus Lemon Stir-Fry

      536 calories

      This tasty stir-fry is filled with asparagus, chicken, lemon, garlic and ginger, and it is easy to cook, making it the perfect weeknight meal.

      3. Creamy Tuna-Noodle Casserole (Tasteofhome.com)

      Creamy Tuna-Noodle Casserole

        340 calories

        This dinner is filled with tuna and peppers, perfect for any fish lover who wants to eat healthily without compromising on flavor.

        4. Butternut Squash and Red Lentil Soup (Simple-veganista.com)

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        Butternut Squash and Red Lentil Soup

          416 calories

          This tasty vegan recipe is a great source of Omega 3, as well as vitamin A, B-6 and C! It is the perfect, nutritional soup to warm you up on a cold winter day.

          5. Double Cheese and Macaroni (Thenest.com)

          Double Cheese and Macaroni

            322 calories

            This tasty meal is perfect for any cheese lovers who want to eat healthily while still keeping cheese in their diet. The tomatoes give this meal some zing – it is perfect for the kids!

            6. Mushroom Lasagna (Thenest.com)

            Mushroom Lasagna

              257 calories

              This tasty, healthy meal is ideal for parties and events as it serves 12! Alternatively, save yourself time later by freezing your leftovers so you have healthy food in your freezer for whenever you are feeling hungry.

              7. Greek Chicken Pita With Cucumber And Mint (Thenest.com)

              Greek Chicken Pita With Cucumber And Mint

                401 calories

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                This hummus and chicken dinner is served with cucumber and mint for a fresh, unique taste.

                8. Stuffed Winter Squash & Quinoa, Cranberry and Pistachio (Simple-veganista.com)

                Stuffed Winter Squash & Quinoa, Cranberry and Pistachio

                  443 calories

                  This unique dish is filled with complex flavors and healthy carbohydrates. Add some extra flavor and depth with chili flakes, parsley or mint.

                  9. Chicken With Cremini Mushroom (Thenest.com)

                  Chicken With Cremini Mushroom

                    237 calories

                    This simple meal is easy to cook and perfect for mushroom lovers, as well as being surprisingly low in calories!

                    10. Vegan Split Pea And Sweet Potato Soup (PopSugar.com)

                    Vegan Split Pea And Sweet Potato Soup

                      254 calories

                      Smooth and savory, this soup is a take on the traditional ham and pea soup, swapping the ham out for a healthy, vegan alternative. Ideal for cold evenings!

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                      11. Chicken Enchilada Stuffed Zucchini Boats (Skinnytaste.com)

                      Chicken Enchilada Stuffed Zucchini Boats

                        464 calories

                        This healthy meal is a fun twist on a classic Mexican dish, and is filled with shredded chicken, enchilada sauce and cheese.

                        12. Gnocchi With White Beans (Tasteofhome.com)

                        Gnocchi With White Beans

                          307 calories

                          This tasty vegetarian recipe is surprisingly easy to make – simply throw all of the ingredients together in a skillet. You can add chicken strips or sausages if you want to make a meaty dish.

                          13. Slow-Cooker Paella (Anutritionisteats.com)

                          Slow-Cooker Paella

                            467 calories

                            This simple and hearty meal requires virtually no effort on your part – simply throw all of the ingredients into a slow cooker and leave for two hours. Add parsley and lemon when cooked for a fresh, delicious taste.

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                            14. Asparagus Ricotta Pizza (Goodtoknow.co.uk)

                            Asparagus Ricotta Pizza

                              322 calories

                              This meal is super-cheap and easy to make and perfect for all the family – a great weeknight recipe.

                              15. Healthy Pasta Primavera (Familycircle.com)

                              Healthy Pasta Primavera

                                425 calories

                                This delicious pasta is more than just a healthy meal; it also includes 3 of your 5 serves of vegetables a day. Filled with asparagus, green beans and peppers, this meal is great for anyone who likes their vegetables.

                                16. Lentil Pasta With Arugula Pesto (Anutritionisteats.com)

                                Lentil Pasta With Arugula Pesto

                                  397 calories

                                  This delicious lentil pasta comes with arugula, parmesan and chili flakes. It has a hearty, rich flavor and only takes 10 minutes to cook!

                                  17. Salmon with Pepita-Lime Butter (Eatingwell.com)

                                  Mini Meat Loaves
                                    Salmon with Pepita-Lime Butter

                                      259 calories

                                      Spiced up with lime juice and chili power, this is a little different to your normal salmon dinner. It only takes 20 minutes to cook too – perfect for if you are having guests over.

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                                      Last Updated on August 15, 2018

                                      7 Amazing Things That Will Happen When You Do Plank Every Day

                                      7 Amazing Things That Will Happen When You Do Plank Every Day

                                      Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

                                      Video Summary

                                      Why is it important to train up our core strength?

                                      There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

                                      This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

                                      Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

                                      In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

                                      One Exercise, multiple benefits

                                      There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

                                      By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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                                      When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

                                      Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

                                      In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

                                      What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

                                      What will happen when you start doing planks every day

                                        1. You’ll improve core definition and performance: 

                                        Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

                                        • Transverse abdominis: increased ability to lift heavier weights.
                                        • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
                                        • Oblique muscles: improved capacity for stable side-bending and waist-twisting
                                        • Glutes: a supported back and a strong, shapely booty.

                                        2. You’ll decrease your risk of injury in the back and spinal column

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                                          Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                                          Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                                          3. You’ll experience an increased boost to your overall metabolism

                                            Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                                            4. You’ll significantly improve your posture

                                              Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                                              A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                                              A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                                              On top of everything, someone with good posture looks better, healthier, and more confident.

                                              5. You’ll improve overall balance

                                                Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                                                6. You’ll become more flexible than ever before

                                                  Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                                                  7. You’ll witness mental benefits

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                                                    Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                                                    How to hold a plank position

                                                    1. Get into pushup position on the floor.
                                                    2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                                                    3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                                                    4. Your head is relaxed and you should be looking at the floor.
                                                    5. Hold the position for as long as you can.
                                                    6. Remember to breathe. Inhale and exhale slowly and steadily.
                                                    7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                                                    Watch the video if you have any doubt!

                                                    Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                                                      How to improve your plank time gradually

                                                      1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                                                      2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                                                      3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                                                      Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                                                      Who Should Be Cautious Doing The Plank?

                                                      You need to be cautious doing Planking exercises if any of these risks apply to you:

                                                      • Prolapse
                                                      • After prolapse surgery
                                                      • Pelvic pain conditions
                                                      • Weak or poorly functioning pelvic floor muscles
                                                      • Previous childbirth
                                                      • Overweight

                                                      Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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