Healthy Food Recipe For Weight Loss

February 22, 2023
2 mins read
Photo by S O C I A L . C U T on Unsplash

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It is possible to lose weight and at the same time eat well, a healthy meal should be filled with nutrient dense and nourishing food.

Check out the meals below for simple but filling breakfast, lighter lunch and healthy but satisfying dinners, that can help you lose weight.

Spiced carrot and lentil soup

This is a delicious meal fully packed with iron and low in fat, it can be made in less than an hour and it is freezable.

An ideal option for vegetarians with nutritional contents that include;

  • Kcal 238
  • Fat 7g
  • Saturates 1g
  • Carbs 34g
  • Sugar 0g
  • Fiber 5g
  • Protein 11g
  • Low insult 0.25g

The ingredients needed to prepare this meal are:

  • 2 tsp cumin seeds
  • Pinch chili flakes
  • 2 tbsp olive oil
  • 600g carrots, washed and coarsely grated
  • 140g split red lentils
  • 1ltr hot vegetable stock
  • 125ml milk
  • Plain yogurt and naan bread, to serve

Chicken and sweetcorn tacos

You’ll mostly need an hour to make this easy meal, a prep time of 30 minutes and 30 minutes for cooking. A healthy and simple midweek meal that is full of flavor.

Its nutritional content per serving is:

  • Low in kcal 382
  • Low in fat 8g
  • Saturates 1g
  • Carbs 45g
  • Sugars 5g
  • Fiber 7g
  • Protein 30g
  • Salt 0.4g

You’ll need the following ingredients for the preparation of this meal;

  • 250g plain flour, plus extra for dusting
  • 2 tbsp rapeseed oil
  • 2 tbsp taco or fajita seasoning
  • 5-6 skinless chicken breasts
  • ¼ red cabbage, finely shredded
  • 3 limes
  • A small bunch of coriander chopped
  • 4 sweetcorn cob, kernels sliced off, or 400g frozen sweetcorn
  • 400g can black beans, drained and rinsed
  • 2 garlic cloves, crushed
  • 4 tbsp fat-free yogurt, to serve
  • Chili sauce, to serve

Veggie and Hummus sandwich

The high vegetable and humus content makes this sandwich the perfect and healthy go-to lunch,it also a great source of fiber and also suitable for vegetarians. With a prep time of just 10 minutes, you can throw in different vegetables of your choice alongside different flavor of Hummus depending on your mood.

It is an appropriate meal for diabetes, pregnancy.

The ingredient you need are;

  • 2 slices whole-grain bread
  • 3 tablespoons hummus
  • ¼ avocado, mashed
  • ½ cup mixed salad greens
  • ¼ medium red bell pepper, sliced
  • ¼ cup sliced cucumber

Per serving, this sandwich contains

  • 325 calories
  • Protein 12.8g
  • Carbohydrates 39.7g
  • Dietary fiber 12.1g
  • Sugars 6.8g
  • Fat 14.3g
  • Saturated fat 2.2g
  • Vitamin A iu 6388.1IU
  • Vitamin C 49.8mg
  • Folate 171.1mcg
  • Calcium 107.8mg
  • Iron 3.4mg
  • Magnesium 105.3mg
  • potassium 746.3mg
  • Sodium 407mg
  • Thiamine 0.3mg

Chocolate banana oatmeal

A meal that contains fruits and a little luxury that is quite kid friendly. Short on time in the morning? Try this 10 minutes dish or the overnight oatmeal variation to save time.

You’ll need;

  • 1 cup water
  • Pinch of salt
  • ½ cup old-fashioned rolled oats
  • ½ small banana, sliced
  • 1 tablespoon chocolate-hazelnut spread
  • Pinch of flaky sea salt

Per Serving, the chocolate banana oatmeal contains:

  • 295 calories
  • Protein 6.6g
  • Carbohydrates 50g
  • Dietary fiber 6.3g
  • Sugars 17.2g
  • Fat 8.7g
  • Saturated fat 5.8g
  • Vitamin A iu 32.9IU
  • Vitamin C 4.4mg
  • Folate 32.2mcg
  • Calcium 29.7mg
  • Iron 2.7mg
  • Magnesium 135.8mg
  • Potassium 401.7mg
  • Sodium 230.5mg
  • Thiamine 0.3mg
  • Added sugar 9g


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