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Last Updated on December 15, 2020

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

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

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                                    Last Updated on June 9, 2021

                                    How to Lose 10 Pounds in 3 Weeks: 20 Simple Tips

                                    How to Lose 10 Pounds in 3 Weeks: 20 Simple Tips

                                    Weight loss has become a sticky subject of confusion, conflicting information and myths. Before you know it, you’re on the crash-course diet from hell and getting no-where! Sustainable weight loss is not a fad diet or program, it’s a lifestyle. With these 20 proven weight loss tips, you can lose 10 pounds in 3 weeks. Best of all, you will set yourself up for continued progress every week!

                                    1. The Golden Rule: Calories In vs. Calories Out

                                    This simple fact simply cannot be overruled – to lose weight you must burn more calories than you consume.

                                    Use tools to help track and measure your daily intake then slowly taper down. Start with 500kcal steps or lower until you observe a consistent weekly loss.

                                    Never go dangerously low, eating much below 1200-1600 can stall your progress and harm your health!

                                    2. Set Attainable Goals And Track Your Progress

                                    Achieving each goal will help spur you on, so be realistic and start small. Here is an example of an easily achievable goal progression:

                                    • Lose weight each week
                                    • Lose 1-3 pounds per week
                                    • Lose 10 pounds in 3 weeks
                                    • Fit into size 30 jeans!

                                    3. Consider Skipping Breakfast

                                    Breakfast is commonly considered the most important meal of the day, however, it is not so when it comes to weight loss.

                                    Intermittent fasting can be a useful fat-loss tool. Restrict yourself to a smaller eating window by skipping breakfast and only eating from 12-8pm. You will reduce your daily calorie intake without restricting your lunch and dinner!

                                    4. Drink More Water (Especially Before Meals)

                                    Drinking water an hour before eating has two proven benefits for weight loss:

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                                    • 24-30% boost in metabolism for 1-1.5 hours after intake[1]
                                    • Increased chance of consuming less calories which further supports weight loss[2]

                                    5. Make Coffee Your New Best Friend

                                    Coffee has received a bad reputation in the past, however, it should be known that quality coffee is rich in antioxidants and beneficial to weight loss.

                                    The caffeine content will boost your body’s metabolism by up to 10%,[3] leading to a 10-29% increase in fat burning power. Take it black, with no added sugar!

                                    6. Make Green Tea Your Second Best Friend

                                    Green tea provides a milder dose of caffeine but it is abundant in wonderful catechins. These antioxidants will work with the caffeine in a perfect fat burning harmony!

                                    7. Always Check For Added Sugar

                                    Sugar has demonstrated worryingly strong links with obesity, diabetes[4] and heart disease[5] (to name a few).

                                    But even if you do not add it yourself, you should check the ingredients of your sauces or packaged foods. Even self-proclaimed health foods can be riddled with added sugar!

                                    8. Cut Out Simple Carbohydrates

                                    Simple/refined carbohydrates are quickly absorbed, spiking your blood sugar and insulin levels in the process.[6] As a result, you will feel hunger and cravings come back again in no time!

                                    Avoid all sugar or refined grains by avoiding the following foods:

                                    • Cookies, candy and sweets
                                    • Packaged cereals
                                    • White bread and rice
                                    • Cakes

                                    9. Scale Down Your Portion Sizes

                                    It pays to become aware of how much you are eating, exercise portion control and slowly scale it down.

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                                    Even small reductions of 10-20% are often enough to tip the balance and trigger weight loss. Try measuring your portions more carefully and don’t underestimate the power of using smaller bowls![7]

                                    10. Keep Healthy Food On Standby for Stacks

                                    The power of temptation is mighty, so why not remove it completely?

                                    Only keep healthy snacks within reach, then you won’t be able to binge on junk food! Here are some healthy ideas to stock your cupboard:

                                    • Whole fruit
                                    • Handful of nuts
                                    • Hard boiled eggs
                                    • Vegetables

                                    11. Spice Up Your Life

                                    Breathe new life into your dishes and reinforce your weight loss efforts with the power of cayenne pepper! Capsaicin from cayenne pepper and other spicy foods helps to ramp up metabolism and decrease appetite.[8]

                                    12. Top Up Your Protein Intake

                                    Protein rich foods not only keep you fuller for longer[9] but burn more energy during digestion. Studies have shown that swapping calories for whey protein supplements can boost weight loss whilst increasing lean muscle![10]

                                    Alternatively, here are a number of protein-rich food sources:

                                    • Lean beef
                                    • Skinless chicken breasts
                                    • Eggs
                                    • Salmon
                                    • Low-fat yogurt

                                    13. Balance Your Diet With Complex Carbs

                                    Consuming complex carbs will produce a sustained energy release and keep blood sugar levels manageable. You can easily keep hunger and cravings at bay with these nutrient dense complex carbs:

                                    • Vegetables
                                    • Fruit
                                    • Brown rice
                                    • Wholegrains
                                    • Beans and legumes

                                    14. Forget About Fast Food

                                    Not matter how healthy it may claim to be, fast food is almost always laden with heart-clogging trans fats,[11] excessive sugar and salt.

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                                    Worse yet, these meals are high in calories whilst low in nutritional value, making them a terrible choice for fuel. Before you know it, you will have broken the cardinal rule of calories in vs. calories out!

                                    15. Watch Out for “Hidden Calories”

                                    There’s no need to completely forgo your favorite condiments, just make sure you are aware of their true caloric impact. It’s easy to go overboard and negate much of your hard work!

                                    Go easy with the following condiments and toppings, they are surprisingly heavy in calories:

                                    • Mayonnaise
                                    • Salad dressing
                                    • Cream
                                    • Cheese
                                    • Butter
                                    • Oils

                                    16. Choose Low-Medium GI Foods

                                    High GI foods sources cause sugar levels to shoot up, the resultant spike in insulin will actually encourage dreaded fat storage![12]

                                    Check out the GI scale and choose low-medium GI foods. Your insulin levels will remain under control, you will feel fuller for longer and find it easier to lose weight!

                                    17. Opt For Weight Training Over Cardio

                                    Weight training burns a significant amount of calories, keeping you strong, fit and healthy in the process. It’s more effective than cardio for body recomposition as it helps preserve essential muscle mass whilst you lose weight.[13]

                                    Studies have also shown a significant increase in metabolic rate both during and after your workout,[14] further supporting your weight loss efforts!

                                    Choose a routine that uses compound lifts such as Presses, Squats and Deadlifts. These exercises recruit the largest amount of muscles per movement, ideal for maintaining lean muscle mass and trimming body fat.

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                                    18. Go Walking or Cycling

                                    Consistent small actions soon add up to big changes. For this reason, why not choose to walk or cycle whenever you can? You will burn more calories as you go about your day without the need for further diet restrictions.

                                    You can burn more calories as you go about your day, without any further diet restriction. If you’re physically able there is no excuse, take the stairs over escalators and lifts!

                                    19. Get Enough Sleep

                                    Sleep is highly underrated for weight loss. Forget about the 6-hour minimum claim, many of us require 8-9 hours to operate at peak efficiency.

                                    Both duration and quality of sleep will have a great influence on hormones that control body composition. In fact, poor sleep has shown worrying links to obesity, increasing the risk in adults by 55%![15]

                                    20. Be Careful Of Liquid Calories!

                                    We all know alcohol dehydrates and damages our liver and kidneys. But it can also thwart weight loss efforts as an unexpected source of calories.

                                    You may be surprised to know a beer can equate to 150kcal, 125kcal for a glass of red wine and a whopping 400Kcal for a single sweet Piña Colada! Instead, try sticking to tonic water with a slice of lime, your body will thank you!

                                      So there you have the 20 simple lifestyle tips that will support you in achieving healthy weight loss. Adopt as many as you can and you will easily lose 10 pounds or more in 3 weeks!

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                                      Featured photo credit: Lecic via shutterstock.com

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