Source: Nblxer, AdobeStockFor everyone who wants to consistently maintain their shape, it's essential to carefully manage their diet. This often requires more effort, leading many to believe that healthy food is either complicated, boring, or monotonous. But in reality, that's not the case at all! To prove it, we've gathered 20 excellent healthy lunch recipes for weight loss!
1. Cod in Foil with Vegetables
Source: medicaregranny.comYou can bake any fish you like using the same method.
You will need: 400g cod fillet, 1 carrot, 1 bell pepper, 2 tomatoes, 2 zucchini, 0.5 bunch of greens, spices, 2 tbsp olive oil.
Preparation: Season the cod fillet with spices. Cut all vegetables into medium pieces and chop the greens. Sauté the vegetables together for 5-10 minutes in a pan with a small amount of water. Place everything on foil, drizzle with oil, sprinkle with spices, wrap, and bake for 25 minutes in the oven at 180 degrees Celsius.
2. Spinach and Salmon Salad
Source: koolinar.ruChoose lightly salted fish – it's delicious, satisfying, and healthy all at once.
You will need: 35g spinach, 80g cherry tomatoes, 50g cucumber, 60g salmon, 1.5 tsp sunflower seeds, 10g red onion, 1.5 tsp olive oil, spices.
Preparation: Rinse and dry the spinach and vegetables. Cut everything as desired, dress the salad with oil and spices, and sprinkle with shelled seeds.
3. Chicken Muffins
Source: pp-day.ruVery convenient to take to work, school, or on the go!
You will need: 500g chicken fillet, 1 onion, 5 tbsp oat bran, 1 egg, 100ml milk, spices.
Preparation: Blend chicken with onion and egg until smooth. Pour milk over the oat bran and let sit for 15 minutes. Combine both mixtures, season to taste, and spoon into silicone muffin molds. Bake the healthy muffins for about 30 minutes in the oven at 180 degrees Celsius.
4. Diet Chicken Puree Soup
Source: avrorra.comIncredibly simple to prepare and perfect not only for a diet but also for everyday meals.
You will need: 200g chicken fillet, 1 carrot, 100g potatoes, 50g onion, 80g zucchini, spices, herbs, 500ml water.
Preparation: Finely chop the chicken and all vegetables. Cover potatoes and onion with water, bring to a boil, and cook for 10 minutes. Add the remaining ingredients and cook for another 15 minutes. Add spices and chopped herbs, then blend the soup until smooth.
Pea Soup: 15 Simple and Delicious Recipes
5. Rice with Tuna and Canned Peas
Source: warzywneinspiracje.plNot only low-calorie but also very quick!
You will need: 60g rice, 60g tuna in its own juice, 60g canned green peas, spices, lemon juice.
Preparation: Cook rice until done and, if desired, dress with a small amount of oil. Drain liquid from peas and tuna, mash tuna with a fork, mix everything with rice, season, and drizzle with lemon juice.
6. Zucchini Pasta with Chicken
Source: sassymamasg.comOptionally, add similarly prepared carrots to the zucchini.
You will need: 2 zucchini, juice and zest of half a lemon, 1 chicken fillet, 2 tbsp soy sauce, 1 tsp honey, 1 clove garlic, 1 tbsp vegetable oil, another 2 tsp lemon juice, spices.
Preparation: Mix soy sauce, honey, oil, lemon juice, spices, and crushed garlic. Cut chicken into strips and marinate in the mixture for half an hour. Using a vegetable peeler, cut zucchini into thin ribbons and mix with lemon juice and zest. Fry the chicken until cooked through. Separately, fry the zucchini noodles until golden. Combine everything in one pan and heat for a couple of minutes.
7. Vegetable Soup for Weight Loss
Source: attuale.ruTo make the soup a bit richer, use any broth instead of water.
You will need: 1 liter water, 150g carrots, 300g cabbage, 150g celery stalks, 300g cauliflower, 1 tomato, 1 onion, 2 tbsp tomato paste, 30g sun-dried tomatoes, spices.
Preparation: Boil water or broth and add shredded regular cabbage and cauliflower florets. After 5 minutes, add carrots cut into sticks and bell pepper. After another 10 minutes – celery stalks, garlic, and onion. And again after 5 minutes – spices, tomato paste, sun-dried tomatoes, and chopped fresh tomato. Cook the soup for another 5 minutes and remove from heat.
8. Baked Salmon with Broccoli
Source: kuhnya-s-papoi.ruOptionally, you can use cauliflower instead of broccoli.
You will need: 150g salmon fillet, 100g broccoli, 4 cherry tomatoes, 1 tsp olive oil, spices and herbs.
Preparation: Separate broccoli into florets and parboil for 3 minutes in boiling water. Place salmon, broccoli, and halved cherry tomatoes on foil, drizzle with oil, and season. Wrap in foil and bake the salmon in the oven for 20 minutes at 180 degrees Celsius.
15 Amazing Pureed Pea Soup Recipes
9. Diet Green Bean Soup
Source: vkusno-raznosti.ruIf using fresh beans – they cook a little longer than frozen ones.
You will need: 2 liters water, 400g cabbage, 300g green beans, 3 carrots, 3 tomatoes, 1 bell pepper, spices.
Preparation: Thinly shred cabbage and finely chop carrots and bell pepper. Boil water and add them along with the green beans. After 15 minutes, add peeled and finely chopped tomatoes, season the soup, and cook for another 5 minutes.
10. Savory Chicken Pie
Source: zen.yandex.ruIt's hard to find a more diet-friendly and healthy pie!
You will need: 100g chicken fillet, 100g tomatoes, 30g onion, 4 sprigs of herbs, 1 egg, 100ml milk, 50g rice flour.
Preparation: Whisk the egg with milk, add rice flour, and mix. Finely chop chicken, tomatoes, and onion, and mix with chopped herbs. Pour half of the batter into a mold, layer the chicken, pour the remaining batter over it, and bake for 40-45 minutes in the oven at 180 degrees Celsius.
11. Carrot Muffins for Weight Loss
Source: mykaleidoscope.ruHealthy vegetable muffins are a great addition to any diet.
You will need: 100g carrots, 80g rice flour, 60ml yogurt, 1 egg, 1 pinch baking soda.
Preparation: Grate carrots on the finest grater and mix everything until smooth. Season the carrot mixture to your taste and spoon into silicone muffin molds. Bake for about 20 minutes in the oven at 180 degrees Celsius.
12. Buckwheat Patties with Chicken
Source: pinterest.comA complete healthy main dish. No need to prepare meat and a side dish separately!
You will need: 500g ground chicken, 1 cup cooked buckwheat, 1 onion, 1 carrot, 2 eggs, 0.5 bunch of greens, spices, 1 clove garlic.
Preparation: Grate the carrot, finely chop the onion, garlic, and herbs, and mix everything with chicken and buckwheat. Season the mixture, add eggs, and form into patties. Fry them in a minimal amount of oil or steam for about 25 minutes.
8 Excellent Recipes for Cooking Gruzdyanka
13. Salmon Patties with Bran
Source: alfagym.ruSalmon is practically an indispensable attribute of weight loss and healthy eating.
You will need: 200g salmon fillet, 0.3 onion, 1 egg, 15g oat bran, 20g herbs, spices to taste.
Preparation: Pass salmon and onion through a meat grinder or blend until finely chopped. Add egg, bran, chopped herbs, and spices to taste. Mix the fish mince, form into patties, and fry them in a minimal amount of oil in a pan.
14. Shrimp and Avocado Salad
Source: tastysecretrecipes.comMinimum time, but will delight even demanding gourmets!
You will need: 100g peeled shrimp, 0.5 avocado, 1 cucumber, 1 egg, 5 cherry tomatoes, spices, 1 tbsp lemon juice, 1 tsp olive oil.
Preparation: Boil the egg until hard, let it cool, and dice all ingredients. Add peeled cooked shrimp and drizzle the salad with olive oil and lemon juice.
15. Diet Cream Soup with Cauliflower and Broccoli
Source: recept-borscha.ruWarming cream soups are an excellent option for cold autumn and winter days.
You will need: 500g cauliflower, 250g broccoli, 1 carrot, 2 potatoes, 1 onion, spices.
Preparation: Separate cauliflower and broccoli into florets, cut the remaining vegetables into medium pieces, cover everything with 5-6 cups of water, and bring to a boil. Cook for about 15-20 minutes over low heat until vegetables are soft, drain the broth, and blend the vegetables. Add the broth back, bring the soup to a boil, season, and remove from heat.
16. Healthy Chicken Shawarma
Source: gurmangrill60.ruEven your favorite shawarma can be diet-friendly!
You will need: 80g lavash, 150g chicken fillet, 100g tomatoes, 100g cucumber, 100g Napa cabbage, 50g sour cream, 1 clove garlic, 2 sprigs of herbs.
Preparation: Mix sour cream with crushed garlic and chopped herbs. Spread the sauce on the lavash. Bake or sauté the chicken in a pan without oil to your liking. Place Napa cabbage leaves, chicken strips, and julienned vegetables on the lavash. Roll up the shawarma.
6 Simple and Budget-Friendly Instant Noodle Soup Recipes
17. Arugula and Cottage Cheese Salad
Source: mobillegends.netChoose cottage cheese that's not too fatty, but 0% isn't necessary. 5% will work too!
You will need: 20g arugula, 80g cherry tomatoes, 40g cucumber, 150g cottage cheese, 1 tsp sesame seeds, spices.
Preparation: Rinse arugula, cut cucumbers and tomatoes, and sprinkle everything with cottage cheese. Season the salad to taste and sprinkle with sesame seeds.
18. Baked Pumpkin with Chicken
Source: cookpad.comThe brightest and most aromatic autumn-winter recipe.
You will need: 400g chicken fillet, 400g pumpkin, 2 tbsp yogurt, 1 tsp Italian herbs, spices.
Preparation: Dice chicken and pumpkin, and mix with yogurt, herbs, and spices. Let sit for 20 minutes, then bake in the oven for 45 minutes at 180 degrees Celsius.
19. Spinach Puree Soup for Weight Loss
Source: kulinaria1914.ruOptionally, replace regular milk with plant-based milk.
You will need: 200g spinach, 1 onion, 2 cloves garlic, 2.5 cups broth, 0.5 cup milk, spices.
Preparation: Finely chop onion and garlic, chop spinach, and sauté everything in a pan for about 8 minutes. Pour in broth and bring the soup to a boil. Cook for 5 minutes, blend until smooth, season, and add milk. Bring to a boil again and remove the soup from heat.
20. Broccoli and Couscous Salad
Source: vimo.fitnessYou can eat it warm or cold – equally delicious!
You will need: 60g couscous, 75g bell pepper, 100g broccoli, 10g dill, 10g green onion, olive oil, spices.
Preparation: Prepare couscous according to package instructions with hot water. Separate broccoli into florets and parboil until soft for 7-10 minutes. Finely chop bell pepper, dill, and green onion, mix the salad, and season. Drizzle with olive oil.