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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 September 18, 2020

                                    7 Simple Rules to Live by to Get in Shape in Two Weeks

                                    7 Simple Rules to Live by to Get in Shape in Two Weeks

                                    Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

                                    Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

                                    1. Exercise Daily

                                    It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

                                    If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

                                    Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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                                    If you’re a morning person, check out these morning exercises that will start your day off right.

                                    2. Duration Doesn’t Substitute for Intensity

                                    Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

                                    One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

                                    This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

                                    3. Acknowledge Your Limits

                                    Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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                                    Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

                                    Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

                                    4. Eat Healthy, Not Just Food That Looks Healthy

                                    Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

                                    The basic nutritional advice includes:

                                    • Eat unprocessed foods
                                    • Eat more veggies
                                    • Use meat as a side dish, not a main course
                                    • Eat whole grains, not refined grains[3]

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                                    Eat whole grains when you want to learn how to get in shape.

                                      5. Watch Out for Travel

                                      Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

                                      This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

                                      If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

                                      6. Start Slow

                                      Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

                                      If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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                                      7. Be Careful When Choosing a Workout Partner

                                      Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

                                      My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

                                      If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

                                      I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

                                      Final Thoughts

                                      Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

                                      Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

                                      More Tips on Getting in Shape

                                      Featured photo credit: Alexander Redl via unsplash.com

                                      Reference

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