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Published on January 11, 2019

17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious

17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious

Fitness is not limited to workouts. In fact, your workout is just the beginning. Proper nutrition and supplementation are key components for a well-rounded fitness plan.

This article not only provides healthy nutritional alternatives, but tips on which foods are best before and after a workout.

Before your workout, your body needs calories. Not just any old calories, not empty calories, but calories that will fuel your workout with energy. After your workout, your muscles need replenishment, so it’s just as important to eat not long after exercise.

The following recipes contain essential nutrients: Protein, fat, and carbohydrates. They are not only delicious and nutritious, these recipes will help you burn fat and gain lean mass. Not to mention, they are filling, easy, and don’t require a lot or prep time.

1. 15-Minute Tex-Mex Chicken Salad

    Got 15 minutes? This is a great post-workout meal. It contains Omega-3 oil, protein, potassium, carbohydrates and a host of other nutrients to help replenish those lost during exercise. This Tex-Mex Chicken Salad is courtesy of Registered Dietician Matthew Kadey.

    Check out the recipe here: 15-Minute Tex-Mex Chicken Salad, Muscle & Fitness

    2. Chocolate Chia Recovery Drink

      Think about it. Our bodies lose a lot of water during exercise, leaving us dehydrated. And what’s one of the natural supplements to replace lost electrolytes? Coconut water.

      After a spin class, Crossfit, or HIIT, a Chocolate Chia Recovery Drink is perfect. Chia seeds are full of “good” carbs, mostly fiber, which means your body digests them slowly, keeping your hunger at bay. Bananas contain potassium which helps to curtail muscle cramps. Just blend and go!

      Here’s the recipe from the “Minimalist Baker:” Chocolate Chia Recovery Drink

      3. Blueberry-Almond Overnight Oats

        Let’s face it, getting to the gym is hard enough. Who has time to muster up all kinds of ingredients, cook, and consume? Prepare Blueberry-Almond Overnight Oats. Full of fiber, protein and complex carbohydrates, this filling meal awaits you in the morning.

        The antioxidants in the blueberries will help kick up and spit out free radicals that exists in the body, making way for smooth cellular activity. Prep time: Five minutes!

        Here you go: Blueberry-Almond Overnight Oats

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        4. Asian Jalapeno Chicken

          Boost your metabolism! Spicy foods are great for speeding up your metabolism. They contain the almighty chemical, capsaicin, which will shift your body – and weight loss – into high gear!

          If you can take the heat, get this perfect combination of protein and spiciness here: Damn Delicious Asian Jalapeno Chicken

          5. Fat-Burning Chef Salad

            Getting lean can require a lot of discipline for some people, but when you eat tasty foods, like eggs, smoked turkey, and an abundance of greens, your goal is more attainable.

            Certain foods have fat-burning properties, such as turkey breast, tomatoes, celery, broccoli, blueberries, grapefruit, apples, onion, raw vegetables, and many others. Whether you’re getting in shape for a wedding or the beach, this salad will get you ready!

            Check out the recipe here: Fat-Burning Chef Salad

            6. High-Protein Chicken Meatballs

              Protein shakes aren’t the only way to put on mass. It’s always preferable to consume real food as the body digests these more efficiently.

              High-protein meals are best for gaining muscle mass, so if you want to get buffed or toned, a combination of protein, complex carbs, and heavy weight-training will get you there. Get the recipe, then get to the gym!

              Here’s the recipe: High Protein Chicken Meatballs Recipe

              7. Peanut Butter Banana Bulking Protein Shake

                If you do, however, enjoy the convenience of a protein shake, make your own.

                While it’s tempting to grab a protein bar or ready-to-drink protein shake, these usually contain ingredients which classify them as inflammatory foods. Unless you want to be bloated, steer clear.

                This Peanut Butter Banana Bulking Protein Shake has a whopping 58 grams of protein, it’s a powerful source of fuel for athletes, and it tastes incredible!

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                Here’s the recipe: Peanut Butter Banana Bulking Protein Shake Recipe

                8. The Best Protein Brownies

                  Not a quick recipe but worth the wait, these melt-in-your-mouth brownies provide just the right amount of protein and “good carbs,” not to mention decadent dark chocolate.

                  So, if you’re the type who skips dessert due to guilt, you can enjoy these brownies with a clear conscience. Don’t forget to complement them with a nice cold glass of unsweetened almond milk.

                  For The Best Protein Brownies, go here: The Best Protein Brownies

                  9. Trainer Terri’s Light ‘N Healthy Chinese Vegetable Fried Rice

                    Yours truly loves Chinese Fried Rice so I came up with a way to remove all of the oily fats and sodium that are typical of this dish while maintaining the flavor. It’s packed with vegetables and healthy carbs, so if you need a little energy before your workout.

                    Try my recipe here: Light ‘n Healthy Chinese Fried Rice

                    10. Stuffed Bell Peppers with Turkey and Vegetables

                      Vitamins A and C are your friends when it comes to maintaining healthy immune system, and bell peppers contain them both.

                      This recipe for stuffed bell peppers is the complete package, with protein, vitamins, metabolism-boosters, Omega-3 oil, antioxidants, and potassium.

                      Check it out here: Stuffed Peppers with Turkey and Vegetables

                      11. Skillet Chicken with Cranberries & Apples

                        Not getting enough fiber in your diet? If you’re irregular or you often feel hungry, it could be that your body isn’t getting enough of this much-needed nutrient.

                        Soluble fiber, like oats, beans, barley, and even Brussel sprouts digest slowly which keep you from feeling hungry. You are sure to cut back on grazing throughout your day when you incorporate more fiber into your diet. Happy eating!

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                        Here’s the recipe: Skillet Chicken with Cranberries & Apples

                        12. Herby Pea and Lemon Pasta Salad

                          Big on carbs? Try this wonderful medley of green peas, pasta shells, and rotisserie chicken and you’ll be in carbohydrate heaven.

                          Loaded with B vitamins, the green peas will serve as good source of energy. This recipe yields four servings so you’ll have plenty left over for your lunchtime meal at work.

                          Here’s the recipe: Herby Pea and Lemon Pasta Salad

                          13. No-Cook Chicken Lettuce Wraps

                            Not in the mood for carbs? Try these low-carb chicken lettuce wraps that have fewer than 8 grams of carbohydrates.

                            With minimal prep, this meal is great when you don’t feel like cooking. Kids will be so focused on the chicken they’ll forget that it is wrapped in a vegetable.

                            Get the recipe here: No-Cook Chicken Lettuce Wraps

                            14. Turmeric Tomato Detox Soup

                              In the winter months, instead of seeking out a good soup at a restaurant, you can have soup du jour in your own home!

                              Rather than use drugs, like Ibuprofen, turmeric is a natural source of relief to alleviate inflammation in joints and muscles. This anti-inflammatory-detox soup is perfect when snuggling under a blanket while watching a movie.

                              Get the recipe here: Turmeric Tomato Detox Soup

                              15. Almond Snowballs

                                The holidays just aren’t the same without cookies. These Almond Snowballs are yummy as an after-dinner dessert or to share at office holiday parties, or even as a reward after your workout.

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                                This recipe calls for all-purpose flour, a refined carbohydrate, and sugar, both of which have a high glycemic index, causing your blood sugar to spike. These ingredients can be substituted with almond flour which is high in healthy fats and fiber, and Stevia, a sweetener that has zero calories and is plant-based.

                                Get Rachael Ray’s recipe: Almond Snowballs

                                16. Avo-Tahini Toast

                                  Avocado toast has become a healthy trend that is now popularly-featured on restaurant menus.

                                  It only takes four minutes to prepare, unless you add the boiled eggs, which could take another ten minutes but will add protein to this toasty treat.

                                  The Omega-3 fat from the avocado and the fiber from the whole grain bread will leave you satisfied and full. A great pre-workout meal!

                                  Get the recipe here: Avo-Tahini Toast

                                  17. Salmon Salad Sandwich

                                    You’ll look at a fish sandwich differently with this 15-minute meal. Perfect for lunch, this high-protein, high-fiber, Omega-3-rich Salmon Salad sandwich serves four, which is great for a small luncheon with friends.

                                    You can even serve them as hors d’oeuvres for a dinner party by cutting the sandwiches into fourths and pin them together with toothpicks.

                                    Get the recipe here: Salmon Salad Sandwich

                                    Final Words

                                    It is important to consume the aforementioned nutrient-based meals 45 minutes to an hour, both before and after your workout. If not, your body will use muscle for fuel instead of nutrients and, ultimately, you will lose lean muscle mass and become flabby.

                                    There is also the risk of getting light-headed and fainting due to low blood sugar as well as poor brain function, nausea, and, of course, you won’t achieve optimal exercise performance.[1]

                                    Featured photo credit: Christian Kaindl via unsplash.com

                                    Reference

                                    More by this author

                                    Terri West

                                    Certified Fitness Trainer & Nutrition Specialist

                                    8 Best Cardio Workouts for Efficient Weight Loss 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious Try These Flexibility Stretches to Enhance Your Daily Workout The Best Fitness Plan for You Based on Your Body Type 7 Killer Upper Back Stretches to Reduce Pain and Boost Endurance

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                                    Last Updated on November 19, 2019

                                    20 Time Management Tips to Super Boost Your Productivity

                                    20 Time Management Tips to Super Boost Your Productivity

                                    Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

                                    If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

                                    1. Create a Daily Plan

                                    Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

                                    2. Peg a Time Limit to Each Task

                                    Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

                                    3. Use a Calendar

                                    Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

                                    I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

                                    Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

                                    4. Use an Organizer

                                    An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

                                    These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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                                    5. Know Your Deadlines

                                    When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

                                    But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

                                    6. Learn to Say “No”

                                    Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

                                    Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

                                    7. Target to Be Early

                                    When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

                                    For appointments, strive to be early. For your deadlines, submit them earlier than required.

                                    Learn from these tips about how to prepare yourself to be early, instead of just in time.

                                    8. Time Box Your Activities

                                    This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

                                    You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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                                    9. Have a Clock Visibly Placed Before You

                                    Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

                                    10. Set Reminders 15 Minutes Before

                                    Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

                                    You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

                                    11. Focus

                                    Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

                                    Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

                                    Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

                                    12. Block out Distractions

                                    What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

                                    I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

                                    When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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                                    Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

                                    13. Track Your Time Spent

                                    When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

                                    You can find more time tracking apps here and pick one that works for you.

                                    14. Don’t Fuss About Unimportant Details

                                    You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

                                    Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

                                    15. Prioritize

                                    Since you can’t do everything, learn to prioritize the important and let go of the rest.

                                    Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

                                    16. Delegate

                                    If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

                                    When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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                                    17. Batch Similar Tasks Together

                                    For related work, batch them together.

                                    For example, my work can be categorized into these core groups:

                                    1. writing (articles, my upcoming book)
                                    2. coaching
                                    3. workshop development
                                    4. business development
                                    5. administrative

                                    I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

                                    18. Eliminate Your Time Wasters

                                    What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

                                    One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

                                    While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

                                    19. Cut off When You Need To

                                    The number one reason why things overrun is because you don’t cut off when you have to.

                                    Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

                                    20. Leave Buffer Time In-Between

                                    Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

                                    More Time Management Techniques

                                    Featured photo credit: Unsplash via unsplash.com

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