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Breakfast, Lunch and Dinner Weight Loss

Nothing can be better than losing weight without starving yourself or eating bland food. Nutrition-dense and tasty foods will keep you active physically and mentally and also aid weight loss. Taking a little time out to cook delicious foods is really a small price to pay when compared to spending on weight loss pills and surgery to lose a few pounds.
If you are on a long-term weight loss plan, these recipes will turn out to be your best friends.

Breakfast

Recipe N1

Ingredients

  • 5 strawberries
  • ½ teaspoon vanilla essence
  • ½ cup sabja seeds, soaked in water overnight
  • 1 cup blueberry yogurt

Description

  1. Halve the strawberries and toss them into a blender.
  2. Add blueberry yogurt to the blender and blend well.
  3. Pour it into a bowl.
  4. Add sabja seeds and vanilla essence.
  5. Stir it well, and it’s ready!

Recipe N2

Ingredients

  • 1 or 2 eggs
  • 1 whole wheat bread
  • 1 clove of garlic
  • ½ teaspoon dried oregano
  • ¼ cup chopped red bell pepper
  • 1 teaspoon olive oil
  • Salt to taste
  • Black pepper
  • 1 banana

Description

  1. Heat olive oil in a pan.
  2. Crack open the egg(s).
  3. Add the bell pepper, salt, and pepper.
  4. Grate the garlic and spread it on the whole wheat bread.
  5. Add a little olive oil in a skillet and toast the bread.
  6. Transfer the sunny side up on to the whole wheat bread.
  7. Sprinkle some dried oregano. To make the breakfast filling, have one banana.

Recipe N3

Ingredients

  • 2 tablespoons oats
  • 1 kiwi, chopped
  • 2 tablespoons chia seeds
  • 1 cup almond milk/ full-fat milk
  • 1 teaspoon ground jaggery
  • A pinch of salt

Description

  1. Bring a cup of almond/full-fat milk to a boil.
  2. Add the oats and cook for 5 minutes.
  3. Remove from the flame and add the chopped kiwi, chia seeds, and powdered jaggery.
  4. Your yummy and healthy breakfast is ready!

Recipe N4

Ingredients

  • 1 hard-boiled egg
  • 1 whole wheat bread toast
  • 1 green tea bag
  • 1 cup water
  • 1 teaspoon olive oil
  • ¼ teaspoon chili flakes
  • Salt to taste

Description

  1. Heat olive oil in a pan.
  2. Slice the hard-boiled egg and drop it into the pan.
  3. Sprinkle salt and chili flakes and give it a good toss.
  4. Place the egg on the wheat bread toast.
  5. In a saucepan, bring a cup of water to a boil.
  6. Remove from the flame and let the water cool down for 3 minutes.
  7. Transfer the water to a cup and add the green tea bag.
  8. Let it steep for 3 minutes.
  9. Enjoy your egg open sandwich with a cup of delicious green tea.

Recipe N5

Ingredients

  • ¼ cup quinoa
  • 10 small cauliflower florets
  • ¼ cup boiled Bengal gram (optional)
  • ½ teaspoon mustard seeds
  • ¼ cup chopped onion
  • 1 tablespoon chopped red bell pepper
  • ¼ teaspoon chopped green chili
  • 1 tablespoon chopped cilantro
  • 1 ½ cups water
  • Salt to taste
  • 1 teaspoon olive oil

Description

  1. Boil one and a half cups of water in a saucepan.
  2.  Add the cauliflower florets and cook for 2 minutes.
  3. Take out the cauliflower florets and add the quinoa.
  4. Cook until the quinoa is cooked.
  5. In a pan, heat the olive oil.
  6. Add the mustard seeds and let them crackle.
  7. Add the chopped onion and sauté for 2
    minutes.
  8. Add the cauliflower florets, boiled Bengal gram, green chili, red bell pepper, and quinoa
  9. Stir and cook for 3-4 minutes.
  10. Garnish with cilantro, and it’s ready!

Recipe N6

Ingredients

  • 1 banana
  • 4 almonds
  • 200 mL milk
  • 2 tablespoons yogurt
  • ¼ teaspoon cinnamon powder

Description

  1. Toss all the ingredients in a blender and blend well.
  2. Pour into a glass, and it’s ready!
  3. You can pour it into a mason
    jar or glass bottle and take it to work.

Recipe N7

Ingredients

  • 1 teaspoon matcha tea
  • ½ cup baby spinach
  • 6 almonds, slivered
  • 2 teaspoons chia seeds
  • 2 tablespoons grated coconut
  • 1 cup light coconut milk
  • A few blueberries for topping

Description

  1. Heat one-fourth cup of water. Remove from the flame, and add the matcha to it.
  2. Stir and mix well.
  3. Toss the baby spinach, coconut milk, and matcha tea into a blender.
  4. Blitz it.
  5. Pour it into a bowl and top it with grated coconut, blueberries, chia seeds, and slivered almonds.

Recipe N8

Ingredients

  • 1 whole wheat toast
  • 2 eggs
  • ½ avocado
  • ¼ teaspoon chili flakes or black pepper
  • Olive oil
  • Salt to taste

Description

  1. Heat olive oil in a pan and crack open the eggs.
  2. Cook for 2 minutes.
  3. In the meanwhile, mash half an avocado.
  4. Place the mashed avocado on the whole wheat toast.
  5. Place the sunny side up on top of the mashed avocado.
  6. Sprinkle some chili flakes or black pepper and salt.
  7. And, it’s ready!

Recipe N9

Ingredients

  • 2 cups boiled sprouted mung beans
  • ½ cup chopped tomatoes
  • ½ cup chopped cucumber
  • 2 tablespoons boiled peanuts
  • 2 tablespoons flaxseed powder
  • 4 tablespoons lime juice
  • ½ teaspoon black salt
  • 2 tablespoons chopped cilantro

Description

  1. Toss boiled sprouts, chopped veggies, boiled peanuts, and flaxseed powder in a bowl.
  2. Add black salt, lime juice, and chopped cilantro. Mix well.
  3. Your protein-rich, healthy breakfast is ready!

Recipe N10

Ingredients

  • 4 tablespoons semolina
  • ½ medium onion, chopped
  • ½ medium carrot, chopped
  • 1 teaspoon mustard seeds
  • A few curry leaves
  • 1 tablespoon ghee
  • 1 tablespoon split chickpeas
  • 10 peanuts
  • ½ teaspoon chopped green chili
  • Salt to taste
  • 1 cup water
  • 1 tablespoon chopped cilantro

Description

  1. Heat a pan and add the ghee to it.
  2. Add curry leaves and mustard seeds. Let the seeds crackle.
  3. Add the split chickpeas. Stir and fry for a minute.
  4. Add the chopped onion and cook for 2 minutes.
  5. Add the chopped carrot and peanuts. Cook for 2 minutes.
  6. Add the semolina, salt, and green chili. Combine everything.
  7. Cook for 2 minutes and then add the water.
  8. Stir occasionally until the water dries.
  9. Garnish with chopped cilantro and serve hot.

Recipe N11

Ingredients

  • 4 tablespoons gram flour
  • ½ medium onion, chopped
  • 2 tablespoons chopped cilantro
  • 2 tablespoons chopped tomato
  • 2 tablespoons olive oil
  • ¼ teaspoon turmeric
  • ¼ teaspoon red chili powder
  • ½ teaspoon chopped green chili (optional)
  • ¼ cup water
  • ½ cup Greek yogurt
  • Salt to taste

Description

  1. Mix the gram flour, onion, tomato, cilantro, salt, turmeric, chili powder, and green chili.
  2. Add water and mix well.
  3. Heat a skillet and add olive oil.
  4. Add a dollop of the gram flour mix. Use the back of a spoon to spread the batter evenly.
  5. Cook for 2 minutes on either side.
  6. Make two pancakes and have them with half a cup of Greek yogurt.

Recipe N12

Ingredients

  • ½ cup Greek yogurt
  • ½ apple, thinly sliced
  • ½ peach, thinly sliced
  • ¼ cup pomegranate
  • 1 teaspoon flaxseed powder
  • 1 teaspoon pepita
  • 1 tablespoon slivered almonds

Description

  1. Whisk the Greek yogurt with flaxseed powder.
  2. Transfer it to a bowl.
  3. Toss in the sliced apple, sliced peach, pomegranate, almonds, and pepita.
  4. And, it’s ready!

Recipe N13

Ingredients

  • 1 green apple
  • ½ cup baby spinach
  • ½ cup almond milk
  • 1 chopped date
  • 1 teaspoon powdered melon seeds

Description

  1. Toss all ingredients into a blender.
  2. Blend well.
  3. Pour the luscious green smoothie into a tall glass.
  4. Drink it right away or take it to work or school.

Recipe N14

Ingredients

  • 1 cup boiled Bengal gram
  • ½ cup chopped tomato
  • ¼ cup chopped cucumber
  • ¼ cup chopped red onion
  • 1 teaspoon cumin powder
  • 3 tablespoons lime juice
  • 1 tablespoon chopped cilantro
  • 1 teaspoon chaat masala
  • ½ teaspoon black salt

Description

  1. Toss the boiled Bengal gram into a bowl.
  2. Add all other ingredients to the same bowl.
  3. Mix well.

Recipe N15

Ingredients

  • 1 banana
  • ½ cup rolled oats
  • 4 strawberries
  • 10 blueberries
  • ½ cup Greek yogurt
  • ½ cup almond/full-fat milk
  • A pinch of black pepper
  • ½ teaspoon dark cocoa powder

Description

  1. Peel, slice, and toss the banana into a blender.
  2. Add the rolled oats, strawberries, blueberries,
    yogurt, almond/full-fat milk, dark cocoa powder, and a pinch of black pepper.
  3. Blend well.
  4. Transfer it to a tall glass.

Recipe N16

Ingredients

  • 3 eggs 
  • 1 cup milk
  • ¼ cup chopped cucumber
  • 1 cup whole wheat flour
  • 1/2 carrot
  • 2-3 florets of cauliflower
  • 1/4 onion
  • 1 tablespoon vegetable oil
  • A pinch of salt
  • A pinch of cayenne pepper

Description

  1. Add the milk gradually asyou beat the eggs lightly.
  2. Sift in the flour while stirring the egg and milk mix.
  3. Grate the carrot and cauliflower florets and add into the pancake mix.
  4. Finely chop the onions and add to the pancake mix.
  5. Add a pinch of salt and cayenne pepper.
  6. Heat the vegetable oil in a frying pan.
  7. Add a dollop of the pancake mix and fry until that side is golden brown.
  8. Flip it over and fry again.
  9. Eat while it is hot.

Recipe N17

Ingredients

  • 1 kiwi
  • 1 peach
  • 1/6th musk melon
  • 1 glass coconut water
  • A few mint leaves

Description

  1. Roughly chop all the fruits and throw them into a blender.
  2. Add a few mint leaves and give it a spin.
  3. Now, add the coconut water and stir well.
  4.  Pour it into a glass and drink while the smoothie is still fresh.

Recipe N18

Ingredients

  • 2 whole eggs or egg whites
  • 2-3 strips of turkey bacon
  • 1/4 onion
  • 1/2 tomato
  • 1/2 zucchini
  • Chives
  • 1 teaspoon rice bran oil
  • A pinch of salt
  • A pinch of pepper

Description

  1. Finely chop the onion and tomato in a bowl.
  2. Slice the chives and add to the bowl.
  3. Make zucchini ribbons with a peeler. You can just chop them as well.
  4. Add the eggs, salt, and pepper and beat the eggs well.
  5. Heat the oil in a frying pan.
  6. Add the egg mix and cook until you are able to flip it over.
  7. Once one side is cooked, layer the smoked turkey bacon strips and zucchini on one side of the omelet.
  8. Sprinkle a little salt and pepper on the bacon and zucchini.
  9. Flip the other part of the omelet over the turkey bacon and zucchini (like a taco).
  10. Cook it for about 15 seconds and transfer the omelet to a plate.
  11. Enjoy the delectable omelet and keep smiling all day!

Recipe N19

Ingredients

  • 1/2 medium-sized cucumber
  • 5-6 spinach leaves
  • 1 orange
  • 3-4 blackberries
  • Lime
  • A pinch of salt

Description

  1. Roughly chop the spinach and cucumber and throw them into the blender.
  2. Add the other fruits and give it a spin.
  3. Add a pinch of salt and a dash of lime before drinking.

Recipe N20

Ingredients

  • 1 banana
  • 1/2 cup milk
  • 1 tablespoon ground flaxseed
  • 1 tablespoon honey
  • A pinch of salt

Description

  1. Slice the banana.
  2. Blend the slices with the rest of the ingredients.
  3.  Pour it into a glass and drink.

Recipe N21

Ingredients

  • 2-3 tablespoons of oats
  • 1 cup milk
  • 5 strawberries
  • 5 blueberries
  • 1/2 tablespoon flaked almonds|
  • 3 hazelnuts
  • A pinch of salt

Description

  1. Pour the milk into a saucepan and bring it to a boil.
  2. Add the oats and cook them until they are soft and chewy.
  3. Add a pinch of salt.
  4. Remove from the heat and transfer to a
    bowl.
  5. Dice the berries and add them to the bowl of oats.
  6. Wrap the hazelnuts in a zipper bag and lightly bash the bag with a rolling pin.
  7. Add the nuts to the bowl of oats.
  8. Eat while it is still hot.

Recipe N22

Ingredients

  • 2-3 kale leaves
  • 1/2 medium-sized cucumber
  • 5-6 black grapes
  • 1 tomato
  • A pinch of salt

Description

  1. Roughly chop the kale leaves, tomato, and the cucumber and throw them in the blender.
  2. Add the black grapes and give it a spin.
  3. Add salt, stir well and drink.

Lunch

Recipe N23

Ingredients

  • 2 lettuce leaves
  • 1/4 avocado
  • 1 shredded chicken breast
  • 1/2 onion
  • 1 tablespoon mustard
  • 2-3 slices of pickled jalapenos
  • Salt and pepper

Description

  1.  Make thick chunks of avocado.
  2. Thinly slice the onion.
  3. Put the shredded chicken breast in the middle of the lettuce leaves.
  4. Place the onions on top of the chicken.
  5. Add the avocados and the pickled jalapenos.
  6. Season with salt and pepper.
  7. Put the mustard on top and garnish with cilantro.

Recipe N24

Ingredients

  • 7-8 broccoli florets
  • ½ sweet potato
  • 4-5 French beans
  • 4-5 spinach leaves
  • ½ tablespoon olive oil
  • 1 tablespoon lemon juice
  • ½ tablespoon mustard
  • A few fresh dill
  • Salt and pepper

Description

  1. Preheat the oven to 180°C and coat the roasting tin with olive oil.
  2.  Cut the sweet potatoes into medium-sized cubes.
  3. Roast the broccoli florets and sweet potato at 200°C for 15 minutes.
  4. Meanwhile, boil the French beans and spinach leaves for about two to three minutes.
  5. To make the dressing, add olive oil, mustard, lemon juice, chopped dill, and pinch each of salt and pepper into a jar and shake well.
  6. Take out the roasted sweet potatoes and broccoli florets and put them in a bowl.
  7. Throw in the boiled beans and spinach leaves.
  8. Add the salad dressing and toss the veggies to evenly coat them with the dressing.

Recipe N25

Ingredients

  • 1 medium-sized zucchini
  • 4-5 fresh shrimps
  • 1 lettuce leaf
  • 3 cherry tomatoes
  • Dried oregano
  • 1 tablespoon olive oil
  • 1 clove garlic
  • Salt and pepper

Description

  1. Use a vegetable spiral slicer to make zucchini noodles or zoodles.
  2. Put the zoodles in a kitchen towel to soak up the extra moisture.
  3. Finely chop the garlic.
  4. Heat a little olive oil in a frying pan and fry the garlic for 15 seconds.
  5. Add the shrimps and cook for about a minute.
  6. Meanwhile, cut the cherry tomatoes into halves and roughly chop the lettuce leaf.
  7. In another frying pan, cook the zoodles in a little olive oil for about a minute.
  8. Put the cooked shrimps and the garlic-flavored oil (if any left in the pan) into a bowl.
  9. Add the zoodles, cherry tomatoes, and lettuce to the bowl.
  10. Add a little salt, pepper, and dried oregano and toss evenly to coat the spices.

Recipe N26

Ingredients

  • 1 salmon fillet
  • 2 slices of multigrain bread
  • 1/2 lime
  • 1/2 tomato
  • lettuce
  • 1/2 teaspoon chili flakes
  • 1/2 onion
  • ½ tablespoon mustard
  • 2 tablespoons vegetable oil
  • Salt and pepper

Description

  1. Squeeze the juice of half a lime into a bowl.
  2. Add chili flakes, a little vegetable oil, salt, and pepper, and mix well.
  3. Rub this mix on the fish fillet and grill it (you may also bake it).
  4. Turn over when one side is cooked.
  5. Meanwhile, make thin slices of the onion and tomato.
  6. Take out the grilled fish fillet and shred it.
  7. Place the onion and tomato slices on one multigrain bread.
  8. Next, put the lettuce leaf and then the shredded fish.
  9. Add the mustard and put the other bread on top.

Recipe N27

Ingredients

  • 2 slices multigrain bread
  • 1 tomato
  • 4 basil leaves
  • 1/4 green bell pepper
  • 2 baby corns
  • 1/2 teaspoon chili flakes
  • Mozzarella cheese
  • Salt

Description

  1. Chop the bell pepper and tomato into small cubes.
  2. Slice the baby corn.
  3. Place the chopped ingredients on the bread.
  4. Add the baby corn.
  5. Add a little salt and chili flakes.
  6. Top it with basil leaves and a tiny bit of grated mozzarella cheese.
  7. Bake in the oven at 180 ºC for about two minutes.

Recipe N28

Ingredients

  • 1 orange, peeled and sliced
  • ½ avocado, scooped and sliced
  • A few cucumber ribbons
  • ½ cup baby spinach
  • 3 tablespoons lime juice
  • ½ cup pomegranate
  • 1 teaspoon honey
  • Salt to taste
  • A pinch of black pepper

Description

  1. Toss the orange slices, cucumber ribbons, avocado slices, and pomegranate.
  2. Add lime juice, honey, salt, and pepper.
  3. Use two wooden spatulas to toss the salad.
  4. Your yummy and healthy lunch is ready!

Recipe N29

Ingredients

  • ½ cup cleaned shrimps
  • ½ avocado, scooped and cubed
  • ½ red onion, sliced
  • 4 tablespoons olive oil
  • ½ cup red cabbage, sliced
  • ½ cup tomato, cubed
  • 2 tablespoons sliced black olive
  • 2 cloves of garlic, minced
  • 5 tablespoons lime juice
  • ½ cucumber, cubed
  • A handful of cilantro, chopped
  • Salt to taste
  • ½ teaspoon black pepper powder

Description

  1. Toss the shrimps in salt and pepper.
  2. Heat a tablespoon of olive oil, add the minced garlic and the shrimps.
  3. Stir-fry for about 2 minutes.
  4. Transfer the cooked shrimps to a large bowl.
  5. Add the veggies, lime juice, olive oil, salt, pepper, and black olives.
  6. Combine everything well.
  7. Garnish with cilantro.

Recipe N30

Ingredients

  • 100 gm chicken, cubed
  • 2 boiled eggs
  • ¼ cup edamame
  • 1 carrot, sliced
  • 1 cup baby spinach
  • ½ avocado
  • 6 tablespoons olive oil
  • 1 large tomato, sliced
  • ¼ red onion, chopped
  • 2 tablespoons soy sauce
  • 1 teaspoon chili flakes
  • 5 tablespoons lime juice
  • Salt to taste

Description

  1. Mix soy sauce, salt, and pepper in a bowl and add it to the bowl containing chicken cubes.
  2. Toss the chicken pieces well.
  3. Add a tablespoon of olive oil to a nonstick pan and cook the chicken for about 10 minutes.
  4. In the meanwhile, make the dressing by tossing the avocado into a blender.
  5. Add olive oil, lime juice, chili flakes, and salt. Blitz it.
  6. Add the dressing to each jar and then layer it with veggies, edamame, chicken, and boiled egg.
  7. Close the jar, and your lunch is ready to go.

Recipe N31

Ingredients

  • 1 cup boiled corn
  • A few radish slices
  • 1 cup arugula or rocket spinach
  • ½ cup yellow and red tomato, sliced
  • ¼ cup baby spinach
  • ½ cup thinly sliced carrot
  • 4 tablespoons olive oil
  • 3 tablespoons rice wine vinegar
  • Salt to taste
  • 1 teaspoon pepper

Description

  1. Toss all the ingredients into a bowl.
  2. Transfer equals parts to two mason jars.
  3. Close the lids tightly. Your lunch is packed!

Recipe N32

Ingredients

  • 1 cup button mushrooms, halved
  • 1 cup baby spinach
  • ½ teaspoon garlic powder
  • 2 large eggs, boiled
  • 1 cup French beans, diced
  • 4 tablespoons white wine vinegar
  • 1 tablespoon maple syrup
  • 4 tablespoons olive oil
  • A handful of cilantro for garnish
  • Salt to taste
  • ½ teaspoon black pepper powder

Description

  1. Heat a pan and add a tablespoon of olive oil.
  2. Add the garlic powder and cook for 10 seconds.
  3. Add in the mushrooms and stir-fry for about a minute.
  4. Bring a cup of water to a boil.
  5. Add a teaspoon of salt to the boiling water.
  6. Add the French beans and cook for two minutes.
  7. Transfer the French beans to a bowl containing cold water and after a minute, drain the water, and transfer the beans to a bowl.
  8. Add in the spinach and cooked mushroom.
  9. Dice the boiled eggs and toss into the bowl.
  10. Toss in the baby spinach.
  11. Prepare the dressing by whisking olive oil, white wine vinegar, cilantro, salt, and pepper.
  12. Drizzle the dressing on top, and your lunch is ready.

Recipe N33

Ingredients

  • ½ cup homemade granola
  • 1 cup almond milk
  • 2 tablespoons chia seeds
  • 2 bananas
  • ½ cup black currant
  • 2 tablespoons slivered almonds
  • 1-2 g dark chocolate

Description

  1. Toss the banana, berries, granola, and almond milk into a blender and blitz it.
  2. Transfer equal parts to two bowls (or jars).
  3. Top it with some more granola, berries, chia seeds, slivered almonds, and broken chunks of chocolate.

Recipe N34

Ingredients

  • 2 3 oz skinless chicken breasts
  • ½ cup quinoa, soaked for 15 mins
  • 1 cup vegetable broth
  • 4 tablespoons olive oil
  • 8 cherry tomatoes
  • A few lettuce leaves
  • 1 avocado
  • 2 lime wedges
  • 1 teaspoon mixed spice
  • Salt to taste
  • A handful of cilantro

Description

  1. Add the quinoa to a pot. Add the vegetable broth and salt.
  2. Cover and cook until the quinoa is cooked and fluffy.
  3. In the meanwhile, sprinkle the mixed spice and salt and drizzle the olive oil on the chicken breast. Rub the spice and grill the
    chicken breast.
  4. Cut the cherry tomatoes into wedges, and scoop and slice the avocado.
  5. Prepare the bowl by first adding lettuce, place the cooked quinoa to one side, and slice the grilled chicken breast and place it on the bowl.
  6. Place the sliced avocado, tomato wedges, and some cilantro on the bowl.

Recipe N35

Ingredients

  • 1 cup boiled chickpeas or garbanzo beans
  • ½ cup grated carrot
  • ¼ cup baby spinach
  • 6 cherry tomatoes, halved
  • ½ cup thinly sliced purple cabbage
  • 4-5 tablespoons lime juice
  • 1 teaspoon cumin powder
  • ½ teaspoon cayenne pepper
  • Salt to taste

Description

  1. Toss the boiled chickpeas or garbanzo beans with lime, salt, and cayenne pepper.
  2. Start layering by adding two tablespoons of boiled chickpeas.
  3. Add the purple cabbage and tomatoes.
  4. Add the baby spinach.
  5. Finally, top it with 2-3 tablespoons of chickpeas.
  6. Your lunch is ready to be transported without any spillage.

Recipe N36

Ingredients

  • 4 large eggs
  • ½ teaspoon vinegar
  • 1 cup chopped mixed greens
  • Salt to taste
  • 2 teaspoons olive oil
  • ¼ teaspoon black pepper powder
  • Cilantro for garnish

Description

  1. Crack open the eggs in a bowl.
  2. Add vinegar and salt. Whisk it until it’s frothy.
  3. Heat a nonstick pan and add olive oil.
  4. Add in the whisked egg and swirl the pan so that the egg is evenly spread.
  5. Let it cook for 2 minutes and then flip it over.
  6. Add the chopped greens to one side, sprinkle some salt and pepper, and roll the omelet.
  7. Carefully, place the rolled omelet on a plate.
  8. Dice it, and it’s ready to go!

Recipe N37

Ingredients

  • 2 3 oz salmon fish fillets
  • ½ teaspoon mixed spice
  • 5 cherry tomatoes, diced
  • 3 tablespoons olive oil
  • A bunch of asparaguses
  • 4 tablespoons lime juice
  • ½ teaspoon black pepper
  • Salt to taste

Description

  1. Mix olive oil, lime juice, mixed spice, salt, and pepper in a bowl.
  2. Brush the mixture on the fish fillet.
  3. Add the lime juice and olive oil mix to the asparagus and tomato slices and toss them well.
  4. Grill the fish and the veggies.
  5. And your lunch is ready!

Recipe N38

Ingredients

  • ⅔ cup soya beans, soaked overnight
  • ½ cup cauliflower florets
  • ½ cup chopped carrot
  • 2 cups water
  • ½ teaspoon cumin powder
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • 1 teaspoon black pepper
  • Salt to taste
  • 6 tablespoons lime juice
  • 2 tablespoons olive oil
  • A handful of cilantro for garnish

Description

  1. Heat a soup pot and add the olive oil.
  2. Add the onion and garlic powder and cook for 5 seconds.
  3. Add the veggies, cumin powder, salt, and black pepper.
  4. Stir and cook for 5-7 minutes.
  5. Add water, soya beans, cover, and cook until the veggies and soya beans are cooked.
  6. Take the soup pot off the flame and add the chopped cilantro.

Recipe N39

Ingredients

  • 1 orange
  • 1 grapefruit
  • A few slices of red onion
  • ½ cup arugula or rocket spinach
  • 2 tablespoons feta cheese
  • 2 tablespoons lime juice
  • 1 teaspoon organic honey
  • 1/4 teaspoon black pepper

Description

  1. Peel the grapefruit and the orange. Thinly slice them and toss them into a bowl.
  2. Add the lime juice, honey, and pepper. Combine everything well.
  3. Plate the citrus fruit slices and top them with red onion, rocket spinach, and feta cheese.

Recipe N40

Ingredients

  • 2 slabs of 3-inch cauliflower loafs
  • 1 ½ cups kale
  • 1 ½ teaspoons allspice
  • ½ teaspoon mixed herbs
  • 3 tablespoons lime juice
  • 4 tablespoons olive oil
  • ½ teaspoon black pepper
  • Salt to taste
  • A handful of pine nuts

Description

  1. Mix lime juice, olive oil, allspice, salt, and black pepper in a small bowl.
  2. Brush it on the cauliflower loaves.
  3. Bake it at 200o C for 5 minutes.
  4. In the meanwhile, slice the avocado.
  5. Place the kale on two plates (or lunch boxes).
  6. Place each freshly baked cauliflower loaf on each plate.
  7. Top it with avocado slices and a little salt.

Recipe N41

Ingredients

  • 1 cup red Jasmine rice, soaked overnight
  • 4-5 cucumber ribbons
  • ½ zucchini, sliced
  • A bunch of string beans
  • ½ cup frozen green soybeans
  • 2 large eggs
  • ½ teaspoon sesame seed
  • 4 tablespoons olive oil
  • Lime juice
  • 1 bay leaf
  • 1-inch cinnamon stick
  • A handful of cilantro
  • 1 cup water for blanching veggies
  • 2 cups vegetable broth
  • Salt to taste
  • A pinch of pepper

Description

  1. Add the red Jasmine rice and the vegetable broth to a pot.
  2. Toss the bay leaf and cinnamon into the pot. Cover and cook until the rice is cooked.
  3. Boil the eggs, slice the zucchini, and use a peeler to make cucumber ribbons.
  4. Boil water and add salt to it.
  5. Toss in the string beans, sliced zucchini, and frozen green soybean.
  6. Cook for 2 minutes and then transfer the veggies to a bowl of cold water. Let the veggies sit for 30 seconds. Scoop them up and place them in a separate bowl.
  7. Add the cooked red rice to
    the same bowl.
  8. Shell the boiled egg. Slice it and place it on top of the veggies in the bowl.
  9. Season with salt and pepper.
  10. Add a dash of olive oil, garnish with cilantro, and your lunch is ready.

Recipe N42

Ingredients

  • 6 oz beef sirloin
  • 1 cup quinoa
  • ¼ cup frozen peas
  • ¼ cup boiled sweet corn
  • ¼ red onion, thinly sliced
  • 1 cucumber, sliced
  • 2 tablespoons soy sauce
  • 4 tablespoons lime juice
  • 5 tablespoons olive oil
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • 1 teaspoon dried and chopped rosemary
  • Salt to taste
  • 2 teaspoons black pepper powder
  • A handful of cilantro for garnish

Description

  1. Bring the water to a boil and add the quinoa, salt, and a pinch of pepper.
  2. Cover and cook for 7 minutes.
  3. Add the frozen peas. Cover and cook for another 5 minutes.
  4. In the meanwhile, mix lime juice, soy sauce, garlic and onion powder, rosemary, salt, and a teaspoon of pepper in a bowl.
  5. Brush this on the beef sirloin.
  6. Grill it to medium, rare, or according to your preference.
  7. Slice the grilled beef and add three slices to each plate.
  8. Add the quinoa, boiled corn, cucumber, red onion slices, and garnish with cilantro.
  9. Season the veggies with salt and pepper.

Dinner

Recipe N43

Ingredients

  • 1 salmon fillet
  • 6 broccoli florets
  • Chives
  • 1 tablespoon olive oil
  • Salt and pepper

Description

  1. Thinly slice the chives and put them in a bowl.
  2. Add olive oil, salt, and pepper in the bowl and mix well.
  3. Rub this mix on the salmon fillet.
  4. Grill the salmon fillet and broccoli.
  5. Eat while still hot.

Recipe N44

Ingredients

  • 1/4 medium-sized green papaya
  • 1/2 tomato
  • 1/2 lime
  • A handful of coriander leaves
  • 1/2 red chili
  • 2-3 long beans
  • 1 tablespoon peanuts
  • Salt

Description

  1. Julienne the papaya and tomato.
  2. Dice the long beans and red chili.
  3. Put the veggies into a bowl.
  4. Add a dash of lime juice and salt.
  5. Toss and turn well.
  6. Garnish with chopped coriander and peanuts.

Recipe N45

Ingredients

  • 2 medium-sized capsicums
  • 1/2 cup boiled chickpeas
  • 1 tomato
  • 1/2 onion
  • 1/2 cup brown rice
  • 1/2 teaspoon garam masala
  • 1/2 teaspoon cumin powder
  • 1/2 teaspoon dried mango powder
  • 1/2 teaspoon chili powder
  • 1 tablespoon vegetable oil
  • A handful of coriander leaves
  • Salt

Description

  1. Cut the top part of the capsicum and take out the seeds.
  2. Chop the tomato and onion into medium-sized cubes.
  3. Heat the vegetable oil in a frying pan.
  4. Add the onions and cook until golden brown.
  5. Now add the tomatoes and a bit of salt and cook for about 30 seconds.
  6. Add the cumin powder, dried mango powder, garam masala, and chili powder. Stir well and cook for a minute.
  7. Add the boiled chickpeas and cook for about 30 seconds.
  8. In the meanwhile, cook the brown rice in two cups of boiling water.
  9. Mix the chickpeas and rice and put the mixture into the hollow of the capsicum.
  10. Bake in a preheated oven at 200 ºC for three minutes.
  11. Take out from the oven and garnish with chopped coriander.
  12. Eat while it is hot.

Recipe N46

Ingredients

  • 1/2 cup yellow lentil
  • 2 cups water
  • 4 Brussels sprouts
  • 1 clove garlic
  • 1/2 tomato
  • 1/2 green chili
  • 1/2 onion
  • Salt

Description

  1. Chop the onion and tomato into medium-sized cubes.
  2. Cut the Brussels sprouts in half.
  3. Slice the green chili and garlic.
  4. Into a pot, add water, lentils, and Brussels sprouts. Allow it to boil.
  5. Half way through, add garlic and tomato and cook for three minutes.
  6. Finally, add the chilis and salt to taste. Cook for about a minute.
  7. Eat while it is still hot.

Recipe N47

Ingredients

  • 2 cups broccoli florets
  • 1 cup chopped onion
  • 2 tablespoons all-purpose flour
  • 1 cup sliced button mushrooms
  • 1 ½ cup low-fat milk
  • 12 oz skinless chicken breast
  • ½ cup low-fat yogurt
  • 3 tablespoons grated cheddar cheese
  • 4 tablespoons canola oil
  • ½ teaspoon black pepper powder
  • Salt to taste

Description

  1. Blanch the broccoli.
  2. Heat oil in a pan and add chopped onions and mushrooms. Cook till the water from the mushroom evaporates.
  3. Add all-purpose flour and cook for a
    minute.
  4. Now, stir in the milk and cook until it starts to bubble.
  5. Remove from flame and stir in the yogurt, pepper, salt, and cheese.
  6. Preheat the oven to 370 degrees Celsius.
  7. In a casserole pan, add the chicken and broccoli.
  8. Top it with the creamy mushroom sauce.
  9. Sprinkle a little pepper and grated cheese.
  10. Bake for 30 minutes until golden brown.

Recipe N48

Ingredients

  • 6 oz salmon fillets (with skin)
  • 2 cups seeded and chopped tomatoes
  • 1 teaspoon butter
  • 2 tablespoons extra virgin olive oil
  • 1 ½ teaspoon chopped capers
  • 1 ½ teaspoon minced garlic
  • 1 ½ teaspoons minced chives
  • 1 ½ teaspoons minced parsley
  • ½ teaspoon freshly ground black pepper
  • ½ teaspoon chili flakes
  • 1 tablespoon minced fresh tarragon
  • 3 tablespoons olive oil
  • Salt to taste

Description

  1. Heat 1 tablespoon olive oil and butter in a pan and add tomatoes. Cook for 6 minutes.
  2. Stir in the capers, minced garlic, and Dijon mustard. Bring it to a boil.
  3. Remove from heat and add parsley, tarragon, parsley, black pepper, red pepper, and salt. Mix well.
  4. Sprinkle a little salt and pepper on the fish fillets.
  5. Heat 2 tablespoons olive oil in a pan and add fish to the pan, skin down. Cook for 3 minutes.
  6. Turn the fish over and cook for 2 minutes.
  7. Place the fish on a plate, add the sauce, and serve hot.

Recipe N49

Ingredients

  • 1 whole grain corn tortilla
  • 2 oz grilled shrimp
  • ½ cup chopped lettuce
  • ¼ cup shredded purple cabbage
  • ¼ cup cubed avocado
  • 1 tablespoon sour cream
  • 2 tablespoons lime juice
  • ¼ teaspoon black pepper
  • Salt to taste
  • Handful of cilantro

Description

  1. Bake the tortilla in an oven at 350 degrees Celsius for 8-10 minutes.
  2. Mash the avocado and add sour cream, lemon, salt, and black pepper. Mix well.
  3. Add the shredded cabbage, chopped lettuce, grilled shrimps and avocado mix, top it with cilantro, and take a bite!

Recipe N50

Ingredients

  • 1 cup quinoa
  • 2 cups water
  • 1 tablespoon butter
  • 3 tablespoon lemon juice
  • 1 cup sliced button mushroom
  • ½ cup chopped carrots
  • ¼ cup chopped onion
  • 1 cup chopped kale
  • 1 teaspoon minced garlic
  • 3 tablespoons olive oil
  • ½ teaspoon chili flakes
  • Salt to taste

Description

  1. Cook the quinoa in 2 cups of water and transfer it into a large bowl.
  2. Heat the oil in a pan and saute onion, carrots, kale, mushroom, and salt.
  3. Remove from the pan and add it to the bowl containing quinoa.
  4. Add butter to the same pan and toss the minced garlic and saute for 10 seconds.
  5. Now, add the lemon juice and chili flakes.
  6. Immediately pour it over the quinoa.
  7. Give it a quick toss, and it’s ready to eat!

Recipe N51

Ingredients

  • 1 cup thick slices of chicken sausage
  • 1 ½ cup black boiled eyed peas
  • ½ cup chopped onions
  • ½ cup chopped tomato
  • 2 cups chopped kale
  • 1 cup cubed carrots
  • ½ cup low-sodium chicken broth
  • 2 cups bone broth
  • 1 teaspoon chopped garlic
  • ½ teaspoon grated ginger
  • ½ teaspoon black pepper
  • Salt if required

Description

  1. In a soup pot, add the chicken and bone both.
  2. Add chopped onion, cubed carrot, tomato, ginger, garlic, black-eyed peas, and chicken sausage.
  3. Cover with a lid and simmer for 7 minutes.
  4. Add the kale and stir and cook for 4 minutes.

Recipe N52

Ingredients

  • 4 skinless chicken breast halves
  • ¼ cup honey
  • ½ teaspoon chili flakes
  • 1 teaspoon dried oregano
  • 1 teaspoon chopped parsley
  • 1 teaspoon mustard paste
  • ¼ teaspoon black pepper
  • 4 tablespoons lime juice
  • Salt to taste

Description

  1. Marinate the chicken breasts with lime juice, honey, parsley, dried oregano, mustard, salt, and pepper for 10 minutes.
  2. Preheat the oven to 175 degree Celsius.
  3. Put the chicken breasts on a baking tray and bake for 15 minutes.
  4. Turn the chicken breasts, apply a coat or two of the marinade on the other side with a brush and bake for 20 minutes more.
  5. Take out and transfer to a plate and sprinkle chili flakes.

Recipe N53

Ingredients

  • 6 oz 2 salmon fillets
  • 2 small apples
  • ½ cup of shredded cheese
  • Handful of almonds
  • Salt
  • Pepper
  • Olive oil

Description

  1. Make sure your salmon isn’t too cold. Let it stay outside the fridge for ten minutes before cooking.
  2. On the other hand, get hold of a bowl. Whisk some lemon juice with olive oil and salt. Toss the kale and mix. Let it stay for ten minutes.
  3. Chop the apples and add them to the kale. You could also add shredded cheese and almonds.
  4. Use pepper for seasoning.
  5. Place your salmon on a heated pan with one tablespoon of olive oil.
  6. Cook till both sides are brown.
  7. It shouldn’t take longer than three minutes.
  8. Now, divide the salmon into three pieces.
  9.  Serve with the fresh salad you just prepared.

Recipe N54

Ingredients

  • 4 pounds of fatless pork ribs
  • Pepper
  • Bay leaves
  • Apple cider vinegar
  • 2 tablespoon of honey
  • 1 cinnamon stick
  • Corn tortillas
  • Taco toppings
  • Salt
  • 3 ancho chilies
  • 3 pasilla chilies
  • 3 teaspoons of extra virgin olive oil.
  • 2 teaspoons of dried oregano
  • Medium onion, chopped
  • Garlic

Description

  1. Place garlic, anchos, and chilies in a bowl.
  2. Now add 3 tablespoons of water.
  3. Microwave for 2 minutes.
  4. Peel off the garlic.
  5. Add the garlic and chilies to the blender.
  6. Add onion, olive oil, honey, vinegar, and chipotles.
  7. The oregano and salt come next.
  8. Blend all.
  9.  Add a teaspoon of oil.
  10. Take a large skillet and add a tablespoon of oil in it.
  11. Next, comes chili sauce.
  12.  Fry until thick.
  13. Pour the broth and add the pork ribs.
  14.  Add salt and season.
  15. Bay leaves and cinnamon stick come next.
  16. Cook for 5 hours.
  17. Shred the pork and discard the leaves.
  18. Add them to the tortillas with toppings.

Recipe N55

Ingredients

  • 4 tablespoons of canola oil
  • 2 tablespoons of lemon juice
  • 1 ½ teaspoons of seasoned salt
  • 1 ½ teaspoons of dried oregano
  • 1 ½ ground cumin
  • ½ cup chopped onion
  • 1 ½ pounds of boneless shredded chicken
  • ½ sweet red bell pepper
  • ½ medium green bell pepper
  • ½ teaspoon of paprika
  • ½ teaspoon of chili powder
  • 1 teaspoon of garlic powder
  • 4 green onions
  • 6 tortillas

Description

  1. Get hold of a small re-sealable bag. Add two
    tablespoons of oil, lemon juice, chicken, and seasonings. Seal it well and cover it for a few hours.
  2. Grab a large skillet next. Sauté both onion and peppers. Wait till they turn golden.
  3. Add marinade. Cook the chicken for about 5 to 6 minutes. Remember to use the same skillet. Add the pepper mixture to the pan.
  4. Now, fill up the tortillas with the chicken you just made. Serve with salsa sauce for more taste.

Recipe N56

Ingredients

  • 4 medium sized zucchinis
  • 1 pound of ground beef
  • ½ cup of chopped onion
  • 1 egg, beaten
  • ¾ cup of spaghetti sauce
  • ¼ cup of seasoned bread crumbs
  • ¼ teaspoon of salt
  • ¼ teaspoon of pepper
  • 1 cup of shredded jack cheese

Description

  1. Cut out the zucchinis according to their length and remove the seeds.
  2. Place them in the microwave and let them warm for a few minutes.
  3. Meanwhile, cook the beef and onion in a skillet. Wait till they have turned pink.
  4. Remove heat and add sauce, egg, breadcrumbs, salt and pepper.
  5. Cover the zucchinis with the spread you just made.
  6. Microwave for a couple of minutes.
  7. Serve with sauce.

Recipe N57

Ingredients

  • 4 chicken breast halves
  • 4 tablespoons of butter
  • ½ cup of white wine
  • ½ cup of whipping cream
  • 1 tablespoon of fresh rosemary

Description

  1. Cook chicken with butter for 5 minutes in a skillet. Remove and keep warm once cooking is completed.
  2. Now, add some wine and cream to a pan. Reduce the heat and cook until it has become thick.
  3. Add rosemary and the leftover butter. Serve the sauce with chicken.

Recipe N58

Ingredients

  • 1 package of penne pasta
  • 1 pound of shredded boneless chicken
  • 1 tablespoon of olive oil
  • 1 large minced garlic clove
  • ¼ cup of white wine
  • ½ cup of heavy whipping cream
  • ¼ cup of chicken broth
  • 1 cup of cheese
  • 6 freshly sliced sage leaves
  • Salt

Description

  1. Cook pasta according to the directions given on the package.
  2. Meanwhile, cook chicken in a skillet.
  3. Add some garlic and cook for a bit longer.
  4. Add cheese, sage, salt and pepper.
  5. Drain the pasta, toss it with sauce and sprinkle cheese and parsley.

Recipe N59

Ingredients

  • 4 ounces of ground turkey
  • 1 cup of breadcrumbs
  • 1 egg, beaten
  • ¼ cup of green onions, chopped
  • 1 tablespoon of mustard
  • ½ tablespoons of margarine.
  • ½ cup of chicken broth.

Description

  1. Mix turkey with eggs, onions, mustard and bread crumbs. Shape them into patties.
  2. Use a large skillet to melt the margarine. Add the patty to cook. Cook till it’s golden.
  3. Remove from the skillet and keep aside on a plate.
  4. Serve in buns using lettuce, tomato, and cucumber slices.

Recipe N60

Ingredients

  • 12 ounces of beef cut off into thin strips
  • ¼ cup of lime juice
  • ½ teaspoon of chili powder
  • 1 tablespoon of vegetable oil
  • Sliced sweet onions
  • Red bell pepper, thinly sliced
  • 1 poblano
  • ½ teaspoon of salt
  • ½ teaspoon of pepper
  • 1 can of black beans
  • 1 avocado, dried
  • ½ cup of crumbled cheese
  • ¼ cup of cilantro

Description

  1. Combine beef, lime juice and chili powder in a bowl.
  2. Add oil to a skillet and add onions and bell peppers to it. Sauté for a few minutes.
  3. Add beef and marinade next. Cook for a couple of minutes.
  4. Meanwhile, add avocado, cheese, and cilantro to another bowl.
  5. Garnish beef and veggies with the remaining cilantro.
  6. Serve with avocado salad.

Recipe N61

Ingredients

  • Whole wheat pizza crust
  • 1 cup of prepared tomato salsa
  • 11 ½ cups of shredded mozzarella
  • 11 ½ cups of canned black beans
  • 1 sweet red bell pepper
  • 2 scallions
  • ¼ cup of coriander leaves

Description

  1. Heat the oven to 450 degrees. Use baking and cooking spray.
  2. Place crust and sheet on top using some salsa.
  3. Add the cheese, beans, sliced bell peppers, scallions.
  4. Bake for 10 minutes until the pizza has melted.
  5. Garnish with coriander.

Recipe N62

Ingredients

  • 8 ounces of boneless chicken
  • 3 teaspoons of salt
  • 2 stems of broccoli
  • 2 spoons of olive oil
  • 2 spoons of fresh lemon juice
  • ¼ spoon of freshly grounded pepper
  • 3 cups of thinly Brussels sprouts
  • 2 stalks of celery
  • ¼ cup of hazel stalks
  • ¼ cup of flat leaf parsley
  • 1 ounce of parmesan cheese

Description

  1. Cook chicken with salt in a saucepan. Cover with water and let it boil.
  2. Let it stand for 15 minutes.
  3. Drain the chicken and let it cool aside.
  4. Remove broccoli stems on the other hand.
  5. Whisk lemon juice, oil, celery, salt and pepper.
  6. Add the broccoli stems and Brussels sprouts next.
  7. Add hazel and parsley too.
  8. Add chicken with dressing.
  9. Divide among 4 bowls.

Recipe N63

Ingredients

  • 1 medium butternut squash
  • 4 tablespoons of olive oil
  • Salt and black pepper
  • 4 ounces of chicken breast
  • 1/3 cup of sesame seeds
  • 2 tablespoons of fresh lime juice
  • 1 teaspoon of dried oregano
  • 1 cup of broken pita chips
  • 2 ounces of chickpeas
  • 12 ounces of romaine hearts
  • 2 tablespoons of lemon juice

Description

  1. Heat your oven first to 425 degrees. Get hold of a baking sheet and toss some oil, squash, salt and pepper. Let it roast for 25 to 30 minutes.
  2. Now, place the chicken on a second rimmed sheet and one tablespoon of the leftover oil. Season with salt and pepper. Let it roast for 20 minutes. Cook well and slice.
  3. Get hold of a small bowl. Add some Tahini, lemon juice and oregano. Add some oil and water to it. Now, divide the lettuce among four plates. Divide the spread you just made. Don’t forget the dressing.

Recipe N64

Ingredients

  • 1 teaspoon of olive oil
  • 1 pound of chopped mushrooms
  • 1 celery, chopped
  • 1 medium shallot, chopped
  • Salt and pepper for taste
  • 1/4 cup of flour
  • 1/3 cup of white wine
  • 1 tsp of dried thyme
  • 2 teaspoons of fresh parsley
  • 1 ounce of cooked brown rice

Description

  1. Heat some oil in a large skillet. Add celery, mushrooms, carrots and shallots. Keep cooking for 5 minutes. Add some flour, salt and pepper. Cook for 2 minutes.
  2. Add white wine and increase the heat and cook for 2 more minutes.

  3. Add more broth and let the mixture boil.
  4. Add rice now and cook for a couple more minutes.
  5. Garnish with sour cream and parsley.

Recipe N65

Ingredients

  • 70 grams of onions
  • 2 cloves or garlic
  • A dab of oil
  • ½ cup of soy milk
  • ½ cup of soy creamer
  • Nutmeg
  • 1 cup of yeast
  • Miracle noodles
  • 1 teaspoon of garbanzo bean flour

Description

  1. Drain the noodles first and microwave for a minute.
  2. Add some oil in a saucepan meanwhile.
  3. Cook till the onions have become translucent.
  4. Add more garlic and cook for a minute.
  5. Let it simmer and add margarine.
  6. Next, add nutritional yeast.
  7. Stir and add a dash of nutmeg.
  8. Season with salt and pepper.

Recipe N66

Ingredients

  • 3 cups of garbanzo beans
  • ½ red onion, chopped
  • 1 stalk of celery
  • 3 tablespoons of lemon juice
  • ¼ cup chopped parsley leaves
  • 1 tablespoon of minced fresh oregano
  • 1 clove garlic
  • 1 tablespoon of olive oil
  • 1 teaspoon of salt
  • ½ a teaspoon of onion powder
  • 1 medium tomato
  • 2 tablespoons of fresh basil leaves

Description

  1. Mix some garbanzos, diced onion, celery, olives and lemon juice in a bowl.
  2. Now chop the parsley, oregano. Mince the garlic.
  3. Add salt and oil for taste.
  4. Stir tomato and basil before serving.
  5. Serve chilled.