Diet Meal Recipes

Healthy And Simple Meal Diet Recipes

Diet Meal Recipes

Quick and Easy

Quick-and-Easy Meal Recipes are ideal for individuals who lead a hectic lifestyle and don’t have time to cook an elaborate meal. These dishes are wholesome and healthy. More importantly, they are easy to cook and requires minimal preparation work.

Learn to cook delicious and easy to prepare dishes to take control of what you eat and increase your rate of success in achieving your weight loss goals

Teriyaki Salmon With Garden Salad

 
Teriyaki SalmonSalmon is rich in omega-3 fatty acid and is packed with loads of vitamins and minerals such as Vitamin B3, B5, B6 and B12. Omega-3 fatty acid can help to reduce inflammation, promote heart health and brain function. Not only that, it can also promote weight loss by reducing body fat and suppressing appetite.

SERVINGS: 1

Teriyaki Salmon
1 – single portion salmon filet (100g)
2 tablespoons teriyaki sauce (available in supermarket).

  1. WASH salmon filet and pat dry with paper towel.
  2. MICROWAVE the salmon a microwave-save cooking dish for 3 minutes. Check that the centre of the filet is thoroughly cooked by piercing it with a fork. It should be opaque in colour and breaks into flakes easily. Microwave for another 30 seconds if completely cooked.
  3. SEASON the salmon with teriyaki sauce.

Garden Salad
2 tablespoons balsamic vinegar
1 tablespoon olive oil
Salt and pepper to taste
6 cherry tomatoes
4 leaves of butterhead lettuce
Half a cup cucumber
Few slices of onion

  1. WHIP balsamic vinegar, olive oil, salt and pepper in a medium bowl.
  2. CHOP all vegetables into bit size
  3. POUR balsamic vinegar and olive oil dressing on top of the vegetables. Toss well to ensure all the vegetables are evenly coated with the dressing.

NUTRITION (per serving) 365 cal, 27.6 g pro, 15.8 g carb, 2.9 g fiber, 21.3 g fat, 3.1 g sat fat, 1.1 g sodium

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Grilled Chicken Avocado Salad in Whole Wheat Wrap

 
Grilled Chicken Avocado Salad in Whole Wheat WrapLean white meat such as chicken is a healthy source of protein which is low in calories and fats. The cooking method is also very important in determining the nutritional value of the food. Avoid frying and opt for grilling and baking instead.

Avocado is packed with vitamins and minerals. It is a great source of monounsaturated fatty acid and contains natural plant sterol which may help to maintain healthy cholesterol levels. Despite its rich creamy texture, it is high in fibre which promotes better intestinal health and help prevent constipation.

SERVINGS: 1

1 portion of skinless boneless chicken breast (100g)
1 tablespoon olive oil
1 tablespoon lemon juice
1/4 avocado (ripe)
Half a cup tomato
Half a cup cucumber
1 cup lettuce
Few slices of onion
1 slice of 10 inch whole wheat tortilla wrap
Pepper to taste

  1. WASH chicken and pat dry with paper towel.
  2. MARINATE the chicken in lemon juice for an hour. You can also marinate it overnight in the fridge to reduce preparation time when cooking.
  3. GRILL the chicken till thorough cooked. The chicken should turn from pink to white.
  4. CUT the avocado lengthwise till you hit the pit. Hold on to one half of the fruit and twist it then split it open. Keep the other half with the seed intact in the fridge for another dish or make Avocado Weight Loss Shake. Scoop out the flesh of the other half and diced. Use only half of that portion (1/4 avocado).
  5. CHOP all the vegetables into bite size.
  6. MICROWAVE the tortilla wrap for 10 seconds
  7. PLACE all the ingredients onto the wrap. Fold and roll it up ensuring that the fillings stay intact.

NUTRITION (per serving) 625 cal, 36.6 g pro, 43.4 g carb, 32.9 g fiber, 30.2 g fat, 9.5 g sat fat, 2.8 g sodium

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