According to the World Health Organization, years ago, 52% of the world’s population was overweight or obese. That is, 5 out of 10 people had a body mass index equal to or greater than 25. This index arises from dividing the weight by the height squared and works as one of the many values to assess whether the weight of people is healthy. Therefore, if this index is high due to increased fat mass, as occurs in overweight and obesity, it can have negative consequences for health, such as increased cholesterol, increased blood pressure, and blood sugar and, for therefore, the development of chronic non- communicable diseases such as diabetes. The encouraging thing about this situation is that it can be prevented. How? Eating a balanced diet, doing physical activity and taking care of mental health.
On many occasions, when you think of a diet, you think of the typical diet recipe for grilled chicken with pumpkin puree. However, as Graduates in Nutrition, we want you to discover easy low-calorie recipes. Continue reading and discover them!
Healthy breakfasts and snacks
Breakfast and tea or snack time is just as important as lunch and dinner. Therefore, if you are looking to lose weight, it is recommended that you do not skip any of them. Pancakes are always a good option.
We also recommend trying some delicious healthy donuts, oatmeal cookies, a moist healthy pumpkin cake without sugar or the classic integral carrot cake. Which recipe do you like most?
Chicken recipes
Chicken meatballs are just one of many healthy low-calorie recipes, plus you can make them in just 15 minutes. They are perfect to eat at the moment; you can also freeze them and have them always available. And, if you prefer, you can make a recipe for stewed meatballs.
Fish recipes
The benefits of fish are known, not only because it is one of the proteins with the fewest calories, but also because it provides healthy fats, essential for cardiovascular health. Therefore, including it in the menu is essential if you are looking to lose weight and take care of or improve your health. In addition, you can do it with fish with a mild flavor, such as hake.
And, if you prefer other fish, the most consumed worldwide is tuna, thanks to its convenient canned presentation. If you want to try it in a different option than the typical salad, try the tuna Torres’s or the tuna cake with cheese, both recipes are perfect to prepare during dinner to lose weight. On the other hand, more low-calorie recipes for dinner are those made in papillae, in them you cannot use any fatty medium, fish such as grouper in papillae, sole papillae or cod papillae with vegetables are perfect and contribute less than 1% of fats. What is your favorite fish?
Recipes with meat
Meat can also be part of a healthy dish, as long as you make a careful selection of the cut and the way it is cooked. The cute is a clear example of lean cuts, as well as the loin or sirloin.
Recipes with lenses
Lentils are ideal for low-calorie dinners. They provide a balanced amount of carbohydrates and good quality proteins, so they can also be chosen by those who decide to follow a vegetarian diet, even vegan. For these cases it is also important to clarify that they have iron.
In addition, you can also incorporate them into different recipes and make vegan lentil meatballs, curried vegan lentils or widow lentils for colder days. And, for warmer days you can make light lentil salad, lentils with vegetables or lentils with vinaigrette.
Recipes with eggs
For many years it has been said that the egg was the enemy when it comes to losing weight and many indicate that throwing the yolk reduces the calories of the day.
You can also try the popular Turkish moneymen, make scrambled eggs with vegetables, scrambled chard, scrambled eggs with spinach and prawns, you can even make light deviled eggs or light tuna deviled eggs. These are low-calorie recipes to lose weight or to take care of your health.
Recipes with zucchini
If we talk about low-calorie foods, vegetables cannot be missing. Whether as a side dish or as a main dish, they provide a lot of volume, nutrients and satiety to dishes, practically without adding calories. In the particular case of zucchini, the caloric intake is minimal.
Recipes with tomatoes
As we said, vegetables are the basis of recipes with low calories and fat. In addition, tomatoes are among the most versatile.
In addition, you can also use them to make sugar-free jam for breakfast or Extremadura tomato soup for a low-calorie dinner. What is the vegetable you like the most?
Salad recipes
In this section we will share low-calorie recipes to eat, perfect for losing weight. It is important to differentiate between a full salad and a side dish for a main dish. There are foods with fewer calories and salads are one of them. The former include a source of protein and carbohydrates, as is the case with these nutritious and low-calorie recipes:
Now, if they only have one of these macronutrients, as is the case with the rice salad with lettuce and the Moroccan chickpea salad, which only have carbohydrates, or the Asian chicken salad or the burrito salad with tomato, arugula and pesto, which have only protein, would have to be supplemented with the missing nutrient. On the other hand, salads that only have vegetables, such as the Belen salad, the wake salad or the oasis salad, would be perfect side dishes for a main dish with carbohydrates and proteins. What is your favorite salad combination?
Healthy desserts
In your diet recipe book you cannot miss a variety of desserts. Therefore, if you think of sweet and healthy, fruits probably come to mind because in most healthy recipes for dessert, fruits are included. You can enjoy a rich cream of figs, a classic applesauce or a strawberry trifle. And, if you’re a fan of the treats, try making the homemade marshmallows.
