Introduction
Losing weight does not mean sacrificing flavor or nutrition. With these ten easy healthy meals for weight loss, you can enjoy delicious food while also reaching your weight loss goals. So scroll down, and you might find some delicious recipes to include in your next quick weight loss meal plan.
Healthy Quick Meals For Weight Loss
Grilled Chicken with Roasted Vegetables
Servings: 4
Calories per serving: 219
Carbs per serving: 8.9g
Fats per serving: 8.1g
Protein per serving: 27.7g
Ingredients:
4 boneless, skinless chicken breasts
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 zucchini, sliced
1 red onion, sliced
2 tbsp olive oil
1 tsp garlic powder
1 tsp dried oregano
Salt and pepper to taste
Procedure:
Step 1.
Preheat your grill to medium-high heat.
Step 2.
Combine the cut veggies, olive oil, oregano, salt, and pepper in a large mixing dish. Evenly coat the veggies by tossing.
Step 3.
Grill your chicken breasts for 5 to 6 minutes on each side until the breasts reach an internal temperature of 165 degrees Fahrenheit.
Step 4.
While the chicken is cooking, vegetables should be roasted in the oven at 400°F for 15 to 20 minutes until they become soft and start turning brown.
Step 5.
Serve the roasted veggies beside the grilled chicken.
Quinoa Salad with Grilled Shrimp
Servings: 4
Calories per serving: 403
Carbs per serving: 21.5g
Fats per serving: 26.3g
Protein per serving: 18.7g
Ingredients:
1/2 cup dry quinoa
8 oz. cooked shrimp (peeled and deveined)
2 cups fresh baby spinach (roughly chopped)
1/2 cup sliced English cucumber
1/2 cup sliced radishes
2 green onions, sliced
1/2 cup crumbled feta cheese
For The Honey Lemon Vinaigrette:
1/4 cup + 2 tbsp. extra-virgin olive oil
1 Tbsp. lemon zest
2 Tbsp. fresh lemon juice
1 tsp. honey, plus more to taste
1/2 tsp. Dijon mustard
1 tsp Kosher salt (add more to taste)
Procedure:
Step 1.
Quinoa should be prepared as directed on the box, then cool completely.
Step 2.
Combine the chilled quinoa, radishes, cucumbers, spinach, shrimp, feta cheese, and green onion in a bowl.
Step 3.
Whisk the ingredients for the vinaigrette together in another bowl. Add this mixture to the salad and mix well. Add salt to taste.
Step 4.
Before serving, chill the salad for about 30 minutes.
Zucchini Noodles with Turkey Meatballs
Serving: 6
Calories per serving: 273
Carbs per serving: 11.1g
Fats per serving: 12.6g
Protein per serving: 28.3g
Ingredients:
1 pound 3 medium-sized zucchini (spiralized)
2 teaspoons salt
2 cups marinara sauce
¼ cup freshly grated Parmesan cheese
For The Meatballs:
1 ½ lb of ground turkey
½ cup Panko
¼ cup freshly grated Parmesan cheese
2 large egg yolks
1 tsp dried oregano
1 tsp dried basil
½ tsp dried parsley
¼ tsp garlic powder
¼ tsp crushed red pepper flakes
1 tsp kosher salt plus more to taste
Procedure:
Step 1.
Set oven to 400 degrees Fahrenheit. A 9×13 baking dish should be lightly oiled or coated with nonstick spray.
Step 2.
Ground turkey, Panko, oregano, basil, parsley, egg yolks, Parmesan, salt, red pepper flakes, and garlic powder should all be combined in a big basin. Stir everything up thoroughly with a wooden spoon or with clean hands. About 24 meatballs, each measuring 1 1/2 to 2 inches, can be made using the ingredients.
Step 3.
Place the meatballs in the baking dish and bake for 18 to 20 minutes, or until the meatballs are well-cooked.
Step 4.
In a colander set over the sink, put the zucchini. After carefully mixing in the salt, let the mixture sit for 10 minutes.
Step 5.
Cook zucchini for 30 to 1 minute in a large saucepan of boiling water; drain thoroughly.
Step 6.
Sort the zucchini into containers. Add meatballs, marinara sauce, and Parmesan cheese on top.
Cauliflower Fried Rice with Tofu
Servings: 4
Calories: 217
Carbs per serving: 15.8g
Fats per serving: 10.4g
Protein per serving: 16.2g
Ingredients:
16 oz extra firm tofu
1 tbsp cornstarch
1/2 tsp pepper
1 tsp sesame oil
Salt and pepper
3 cups cauliflower rice
2 tsp vegetable oil, divided
1 egg
1 egg white
4 green onions, chopped
2 cups green cabbage, shredded
1 carrot, grated
4 cloves garlic, minced
2 tsp. fresh ginger, minced
2 tbsp soy sauce
Procedure:
Step 1.
Slice the tofu horizontally, then cover it with a towel. Put a heavy object, like a pan, on top of the tofu for approximately 10 minutes. Then, chop into squares. Using a tofu press is another option.
Step 2.
Combine cornstarch and black pepper with the tofu. Make sure the sesame oil is heated to a medium-high temperature. For 2-3 minutes on each side, add the tofu and heat until browned and crispy. Take out and place aside.
Step 3.
Set your pan’s heat to medium-high. Salt and pepper are added while you whisk the egg and egg white together. To the pan, add 1 tsp of vegetable oil. Add the eggs and scramble them. Take out of the pan and place aside.
Step 4.
Add your remaining vegetable oil and sesame oil to the hot pan. Add the scallions, cabbage, carrots, garlic, and ginger. Cook for only one to two minutes or until they start to soften.
Step 5.
Add the cauliflower rice and cook for an additional 2 to 4 minutes while continually stirring, until the rice starts to crisp up.
Step 6.
Add the tofu, egg, and soy sauce. Stir and cook for another minute. If necessary, taste and add extra soy sauce.
Broiled Salmon with Asparagus
Servings: 4
Calories per serving: 488
Carbs per serving: 14.1g
Fats per serving: 11.3g
Protein per serving: 82.2g
Ingredients:
2 tbsp soy sauce
2 tbsp lemon juice, plus 1 lemon cut into wedges
1 tsp toasted sesame oil
4 skinless salmon fillets (4 to 6 oz each)
1 lb asparagus, trimmed
1 cup couscous
1 tsp Salt plus more to taste
Procedure:
Step 1.
The broiler should be heated with rack 6 inches from the heat. Whisk soy sauce, sesame oil, and lemon juice in a bowl.
Step 2.
Arrange the asparagus and lemon wedges on a rimmed baking sheet and drizzle with sauce. Then, broil for 3 minutes.
Step 3.
Season the salmon with salt before adding it to the pan. About 6 minutes of broiling, rotating pan, coating salmon and asparagus with sauce, and flipping asparagus halfway through, should result in fork-tender asparagus and opaque salmon.
Step 4.
Boil 1 1/4 cups of water in the meantime. Add couscous and 1/2 teaspoon salt, stirring. Remove from heat and cover. Wait for five minutes. Use a fork to fluff. Serve the leftover sauce over the couscous, along with the fish and asparagus.
Greek Yogurt Parfait with Berries and Almonds
There’s nothing else that beats Greek yogurt when it comes to quick meals for weight loss. But if you want to elevate a simple Greek yogurt, try this recipe.
Servings: 4
Calories per serving: 206
Carbs per serving: 11.1g
Fats per serving: 9.5g
Protein per serving: 20.8g
Ingredients:
3 cups plain Greek nonfat yogurt, divided
1/4 cup almond butter, divided
4 oz fresh strawberries, hulled and thinly sliced, divided
1/4 cup sliced almonds, divided
Procedure:
Step 1.
Divide half of the plain nonfat Greek yogurt among four small jars or glasses (about 6 tablespoons each). Top with roughly 1 tablespoon of half of the almond butter. Add another layer of half of the strawberries.
Step 2.
The leftover yogurt, almond butter, and strawberries should be layered again. Sliced almonds should be divided among the jars. Serve right away or skip the sliced almonds and chill, covered, in the refrigerator for up to a day. Just before serving, sprinkle the sliced almonds on top.
Beef and Broccoli Stir-Fry
Servings: 4
Calories per serving: 284
Carbs per serving: 6.7g
Fats per serving: 13.3g
Protein per serving: 32.1g
Ingredients:
1 1/4 lbs thinly sliced flank steak
1 tbsp + 1 tsp olive oil for divided use
2 cups broccoli florets
2 tsp minced fresh ginger
1 tsp minced garlic
1/4 cup oyster sauce
1/4 cup beef broth
1 tsp sugar
2 tsp toasted sesame oil
1 tsp soy sauce
1 tsp cornstarch
1/2 tsp salt (add more to taste)
Procedure:
Step 1.
Set your stove on medium-high heat and place your large frying pan. Then, heat 1 tsp of oil. Add and cook the broccoli for approximately 4 minutes or until the broccoli is tender.
Step 2.
Add and cook the ginger and garlic in the pan for 30 seconds more. Remove the veggies from the pan, cover them, and place them on a dish.
Step 3.
Turn the heat to high after cleaning the pan with a paper towel. Add 1 tbsp of oil.
Step 4.
Get your steak and season with salt before adding them to the pan in a single layer. Do it in batches if your pan can’t fit all steak. Cook each side for 3 to 4 minutes or until they turn brown and are cooked through.
Step 5.
Add the broccoli back to the pan and cook until warmed through (approximately 2 minutes).
Step 6.
Whisk together the oyster sauce, soy sauce, beef broth, sesame oil, and sugar in a bowl. Then, in a separate bowl, mix the cornstarch with a tablespoon of cold water.
Step 7.
Pour the oyster sauce mixture over your steak and vegetables, then cook for 30 seconds. After 30 seconds, add the cornstarch and bring to a boil. Cook for an additional minute or until the sauce starts to thicken. Best serve hot.
Turkey Chili with Avocado
Servings: 8
Calories per serving: 215
Carbs per serving: 9.9g
Fats per serving: 10g
Protein per serving: 16.4g
Ingredients:
2 tablespoons olive oil
1 onion, diced
4 garlic cloves, minced
1 pound ground turkey
2 teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon cayenne
4 cups chicken broth
1 avocado, diced
1 7.5-ounce can of corn
1 15-ounce can of white beans
salt and pepper, to taste
Procedure:
Step 1.
In a large stock pot, heat 2 tablespoons of olive oil over medium-high heat. Add the diced onion and sauté for approximately 6 to 8 minutes, until translucent. Add the garlic and cook for 1 minute.
Step 2.
Add one pound of ground turkey and cook for approximately 5 to 7 minutes, until it turns brown and cooked through. Season with salt, ground cumin, ground coriander, and cayenne for 1 to 2 minutes, stirring in the onions, garlic, and ground turkey.
Step 3.
Pour in the chicken broth and boil. Then, simmer on low heat for approximately 30 to 40 minutes. Stir in the corn and beans and simmer again for 2 to 3 minutes. Serve in a bowl and top it with avocado.
Lentil Soup with Spinach and Carrots
Servings: 6
Calories per serving: 85
Carbs per serving: 12g
Fats per protein: 2.9g
Protein per serving: 4.2g
Ingredients:
1 tbsp olive oil
1 onion (chopped)
2 cloves garlic (chopped)
3 carrots (grated)
150g spinach
4 cups vegetable stock
1 cup lentils
juice of ½ a lime
salt & freshly ground black pepper
cayenne pepper
Procedure:
Step 1.
Heat the olive oil in a stock pot over medium-high heat. Saute the garlic and onion in the oil until softened. Add and cook the grated carrot for a few minutes.
Step 2.
After adding the spinach and letting it wilt, add the lentils and vegetable stock. Stir well. Allow 30 minutes of cooking over medium heat, before blending to a smooth consistency.
Step 3.
Add the lime juice and the seasoning. Sprinkle a little cayenne pepper on each serving to spice things up.
Egg White Omelette with Vegetables
Servings: 2
Calories per serving: 74
Carbs per serving: 4.4g
Fats per serving: 3.5g
Protein per serving: 6.2g
Ingredients:
3 Eggs White
1/8 Cup Cabbage (Fine Cut)
1/8 Cup Onion (Fine Cut)
1/8 Cup Carrots (Fine Cut)
1/8 Cup Cilantro (Fine Cut)
1/8 Cup Tomato (Fine Cut)
1 Green Chili Pepper – Medium (Fine Cut)
1/4 Teaspoon Sea Salt
1/2 Teaspoon Olive Oil
Procedure:
Step 1.
Cut your vegetables and set them aside in a bowl. Season with salt and mix well. Put your egg whites into your vegetables and toss well.
Step 2.
Set the stove on low heat and heat your pan before adding the olive oil. Then, pour your egg and veggie mixture into the pan and spread evenly. Put a lid on and leave for 2 minutes.
Step 3.
Use a flat spatula to disengage the omelet from the pan on all sides slowly. Cover using the lead and cook for a minute more to ensure that the top of the omelet has solidified enough.
Step 4.
Grab 2 spatulas and use them to turn over the omelet and let it cook for 1 more minute. Serve hot.
Conclusion
Incorporating these easy, healthy meals for weight loss into your meal plan can help you achieve your goals without feeling deprived. Try them out and see how easy it can be to lose weight while still enjoying delicious food.
