HEALTHY RECIPES FOR ENERGY AND WEIGHT LOSS

Healthy Recipes for Energy and Weight Loss

Are you experiencing chronic fatigue now that you’re finally losing weight? It’s possible that your low-calorie diet isn’t providing you with enough fibre, vitamins and minerals that your body needs to function optimally. These nutrients are important because they’re the ones that give you energy. With that said, here are healthy recipes for energy and weight loss you can try to give you an energy boost.

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1. AVOCADO AND KALE OMELETTE

Avocado, kale and eggs are excellent ingredients for weight loss. They’re low in calories but are packed with fibre. Thus, they can keep you full for a longer period. Apart from that, avocados and eggs are rich in B vitamins, which are responsible for converting food into energy. Likewise, kale is an energy-boosting food. It’s rich in vitamin C, which boosts iron absorption. Iron is important for maintaining energy levels and fending off fatigue. With all these benefits, an avocado and kale omelette is one of the best recipes for energy and weight loss.

Ingredients:

  • 2 large eggs
  • 1/4 avocado, sliced
  • 1 cup kale, chopped
  • 1 tbsp lime juice
  • 1 tbsp fresh cilantro, chopped
  • 2 tsp extra virgin olive oil
  • 1 tsp unsalted sunflower seeds
  • 1 tsp low-fat milk
  • a pinch of crushed red pepper
  • salt, as needed

Directions:

  1. Place eggs, milk and salt in a small bowl. Beat to combine the ingredients.
  2. Heat 1 tsp oil in a small non-stick skillet over medium heat. Add egg mixture to the pan. Cook for 1 to 2 minutes or until the bottom has set and centre is still slightly runny. Flip and cook the other side for 30 seconds. Transfer to a plate.
  3. Mix 1 tsp oil, lime juice, cilantro, sunflower seeds, red pepper and salt in a small bowl. Drizzle over the kale.
  4. Place kale salad and avocado slices on top of the omelette. Serve.

2. BANANA-NUT OATMEAL

Start your day right with a low-calorie breakfast like banana-nut oatmeal. This recipe seems simple, but it uses ingredients that will provide you with loads of energy. Bananas are rich in potassium, which helps boost energy levels. Almonds have magnesium, which converts food into energy. Likewise, oats contain B vitamins that convert carbs into usable energy. You’ll also get a good amount of protein and fibre so you’ll feel full for a longer period.

Ingredients:

  • 1/2 ripe banana, diced
  • 1 1/4 cup water
  • 1/2 cup organic steel-cut oatmeal
  • 1 tbsp almonds, chopped
  • 1 tbsp maple syrup
  • 1 tsp ground flax seed
  • 1/4 tsp cinnamon
  • 1/8 tsp almond extract
  • a drizzle of almond milk

Directions:

  1. Place water, salt and almond extract in a medium pot. Bring liquid to a boil.
  2. Add oats, banana and flax seed. Stir to mix the ingredients and until the liquid comes back to a boil. Turn off heat, cover pot and let sit for 5 minutes.
  3. Stir in maple syrup and cinnamon.
  4. Transfer oatmeal into a bowl. Pour almond milk. Add almonds and more banana slices if desired. Serve.

3. CHICKEN AND VEGETABLE FRITTATA

Lean meats like chicken breasts are good for diets because they’re high in protein but low in calories. Vegetables, likewise, can lead to weight loss. They’re packed with fibre that keeps you full for longer even if you’ve eaten fewer calories. Vegetables are also rich in vitamins and nutrients which your body needs to function optimally. This chicken and vegetable frittata recipe includes broccoli, which is known to deliver more energy.

Ingredients:

  • 227g boneless and skinless chicken breasts, diced
  • 12 asparagus spears, cut into 1-inch pieces
  • 5 eggs
  • 4 egg whites
  • 1 shallot, thinly sliced
  • 1 red bell pepper, diced
  • 1 cup broccoli florets
  • 1 cup zucchini, diced
  • 1 cup yellow squash, diced
  • 1/2 cup skim milk
  • 1/4 cup reduced-fat Parmesan cheese
  • 1 tbsp garlic, minced
  • 2 tsp light butter
  • salt and black pepper, as needed

Directions:

  1. Preheat the oven to 177 degrees Celsius. Line a round casserole dish with parchment paper.
  2. Melt butter in a medium skillet over medium heat. Add shallot and garlic. Cook for 2 to 3 minutes, or until shallot softens.
  3. Season chicken with salt and pepper. Add to the pan. Increase the heat to medium-high and cook for 6 to 8 minutes. Stir occasionally. Remove from pan once chicken is brown on all sides.
  4. Whisk the eggs, egg whites, milk and cheese in a large bowl.
  5. Place the chicken, shallot mixture and vegetables in the casserole dish in alternating layers. 6. Pour egg mixture into the casserole dish. Bake for 25 to 35 minutes, or until vegetables are tender and the egg has set. Slice and serve.

4. LENTIL AND KALE SOUP

Lentils and kale are also good ingredients to include in healthy recipes for energy and weight loss. Lentils have their fair share of carbs and protein. However, they’re also rich in iron — which is important in maintaining energy levels. Kale, apart from helping with weight loss, can also boost your energy levels. So, if you need a light meal that can bring you back to life, try this lentil and kale soup recipe.

Ingredients:

  • 1 medium onion, coarsely chopped
  • 1 medium carrot, coarsely chopped
  • 1 stalk celery, coarsely chopped
  • 3 cups vegetable broth
  • 2 bay leaves, torn in half
  • 2 cups light coconut milk
  • 1 cup kale leaves, chopped
  • 1 cup water
  • 1/2 cup lentils
  • 1 tbsp extra virgin olive oil
  • 1/2 tsp salt
  • 1/2 tsp pepper

Directions:

  1. Heat oil in a saucepan over medium-low heat. Add onions and sauté for 2 minutes. Add carrots and celery. Cook for 5 minutes.
  2. Add kale to pan and cook for 10 minutes. Then, add lentils and toss for 2 minutes.
  3. Stir in vegetable broth and bay leaves. Bring to a boil and then simmer on low heat for 20 minutes.
  4. Pour coconut milk and cook for 10 minutes. Season with salt and pepper. Remove bay leaves from the pan.
  5. Transfer soup to a food processor. Pulse until texture is smooth and creamy.
  6. Cook soup for another 5 minutes. Dilute with water until desired consistency.
  7. Pour into individual bowls and serve.

5. TUNA SPINACH SALAD

With this tuna spinach salad recipe, you get high-quality protein and healthy fats without consuming a lot of calories. Tuna and spinach also contain B vitamins which convert food to energy. Thus, you’ll be able to power through the day, even with a low-calorie diet.

Ingredients:

  • 1 (142g) can light tuna chunks, drained
  • 1 Roma tomato, chopped
  • 1 cup fresh baby spinach, roughly chopped
  • 1/4 cup plain non-fat Greek yoghurt
  • 1/4 cup mozzarella cheese, shredded
  • 1 tsp fresh lemon juice
  • 1/4 tsp kosher salt
  • 1/8 tsp black pepper

Directions:

  1. Place tuna, tomato, spinach, yoghurt, cheese, lemon juice, salt and pepper in a large bowl. Mix to combine all the ingredients.
  2. Season salad with more salt and pepper if desired. Serve.

6. HONEY-TERIYAKI SALMON WITH CAULIFLOWER RICE

If you want a more substantial meal, try this honey-teriyaki salmon with cauliflower rice recipe. It’s a heart-healthy and diet-friendly dish, thanks to the omega-3 fatty acids and lean protein from salmon. Cauliflower, on the other hand, is high in fibre. So, this dish will be able to satisfy you for longer without having to pack on the calories. Cauliflower has compounds that maintain your muscles and prevent fatigue.  

Ingredients:

  • 454g wild-caught salmon fillet, quartered
  • 340g asparagus, cut into 1-inch pieces
  • 4 cups cauliflower, riced
  • 6 tbsp Japanese sweet rice wine
  • 3 tbsp low-sodium soy sauce
  • 2 tbsp honey
  • 1 tbsp olive oil
  • sesame seeds, for topping
  • cooking spray

Directions:

  1. Place Japanese sweet rice wine, soy sauce and honey in a resealable plastic bag.
  2. Add salmon to the plastic bag. Turn to coat the salmon with the marinade. Refrigerate for at least 1 to 8 hours.
  3. Preheat the oven to 230 degrees Celsius.
  4. Season asparagus with salt and toss with oil. Place asparagus alongside the salmon with the skin side down in a large baking tray. Cook for 10 to 12 minutes or until tender and cooked through.
  5. Place leftover marinade in a small pot. Bring to a boil and let simmer on low heat for 8 to 10 minutes, or until marinade thickens and is reduced by half.
  6. Coat large skillet with cooking spray. Cook cauliflower rice over medium-high heat for 4 to 6 minutes, or until tender.
  7. Place cauliflower rice, salmon and asparagus on a plate. Drizzle with glaze and sprinkle with sesame seeds if desired. Serve.

7. ASPARAGUS AND CHICKEN STIR-FRY

Asparagus and chicken are some of the most popular foods for weight loss. They’re nutritious, too, so these two ingredients won’t lead to fatigue and other symptoms associated with nutrient deficiencies. With that said, the combination of asparagus and chicken makes for one of the best healthy recipes for energy and weight loss.

Ingredients:

  • 454g boneless and skinless chicken breasts, cut into 1-inch pieces
  • 454g trimmed asparagus, cut into 1 1/2-inch pieces
  • 3/4 cup chicken broth
  • 1 tbsp soy sauce
  • 1 tbsp vegetable oil
  • 1 tbsp cornstarch
  • 2 tsp sesame oil
  • 2 tsp garlic, minced
  • 1 1/2 tsp sugar
  • 1 tsp ginger, minced
  • salt and pepper, as needed

Directions:

  1. Heat vegetable oil in a medium pan over medium-high heat.
  2. Season chicken with salt and pepper. Add to the pan. Cook for 3 to 4 minutes or until browned. Flip to cook the other side.
  3. Add asparagus to the pan. Cook for 3 to 4 minutes, or until tender. Add garlic and ginger. Cook for 30 seconds.
  4. Place chicken broth, soy sauce, sugar, cornstarch and sugar in a small bowl. Whisk to combine the ingredients.
  5. Pour the sauce over the chicken and asparagus. Bring to a simmer. Cook for 1 to 2 minutes or until the sauce thickens.
  6. Transfer to a plate and serve.

Dieting isn’t all about eating less. You must be smart about the ingredients you incorporate into your weight loss meal plan. Do they provide you with enough fibre or protein? Are they rich in nutrients? If you don’t take these things into account, you might experience chronic fatigue due to lack of energy and nutrient deficiencies. To avoid this situation, I’ve introduced you to seven healthy recipes for energy and weight loss. With these delicious dishes, you’ll see excess weight melting away. You’ll also have no problem being strong and energetic.

ANTHONY HILL, FOUNDER

Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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