Healthy recipes for weight loss can consist of salads, soups and juices, as they are naturally rich fiber, vitamins and minerals. They can help to keep you full, prevent constipation, cleanse the body and combat fluid retention.
When made with just fruits and vegetables, these recipes are great options for consumption before the main course, as they fill you up and reduce overall intake during the following meal. Salads with tuna, chicken or eggs and soups are also nutritious and low-calorie options for dinner.
Below, you can find delicious recipes for 4 salads, 2 soups and 2 juices that you can incorporate into your weight loss diet.
Salads for weight loss
The best salads for weight loss are those made with raw vegetables. These have more fiber and promote slower chewing, which means digestion will take longer and you will ultimately be full for longer.
1. Simple salad
This salad can be used as a starter prior to a main course or to accompany vegetable soup for dinner.
Ingredients:
- 300 g of broccoli
- 1 grated carrot
- 1 large tomato or 6 cherry tomatoes
- 1 chopped boiled egg (optional)
- ½ yellow or red pepper
- Olive oil, lemon, parsley, oregano and pepper for seasoning
Directions: Steam the broccoli for about 5 minutes and quickly sauté all ingredients with olive oil and herbs to season.
2. Tuna salad
Tuna salad can be eaten as lunch or dinner, as it is rich in protein and fiber that keeps you full and promotes weight loss.
Ingredients:
- 1 can of tuna, preferably preserved in water or olive oil
- 1 cup cooked white beans or quinoa
- 2 large tomatoes or 10 cherry tomatoes
- 3 lettuce leaves
- ½ cup arugula
- 4 tablespoons chopped carrot
- Lemon, salt, oregano and olive oil for seasoning
Directions: Drain the tuna and mix all the fresh ingredients. Ideally, you should not add salt to season, to prevent fluid retention.
3. Fruit salad
Fruit salad is a great option for those who don't like vegetables. Fruit gives salads a sweeter flavor, which can improve flavors and add more nutrients to the meal.
Ingredients:
- 75 g chopped red cabbage
- 75 g diced mango
- 40 g soybean sprouts (optional)
- 60 g chopped tomato
- 50 g watercress
- Ginger zest
- Orange vinaigrette: juice of half a lemon + juice of half an orange + olive oil to taste + pepper to taste.
Directions: Combine all the ingredients and add the orange vinaigrette, mixing well so that the vegetables are also well seasoned. This recipes makes 2 servings.
4. Chickpea salad
Chickpea salad is rich in protein and fiber and can be eaten as a meal or appetizer.
Ingredients:
- 1/2 cup cooked chickpeas
- 1/4 medium onion
- 1 sliced tomato
- 1 diced carrot
- 1/2 chopped pepper
- 50 g diced eggplant
- 1/2 chopped zucchini
- 1 teaspoon of olive oil
- Oregano, vinegar and parsley to taste
Directions: Saute the onion and pepper in olive oil until golden. Add the other vegetables and chickpeas, and saute for another 5 minutes. Season with herbs and vinegar to taste.
Best soups for weight loss
Soups are great for weight loss options because they are rich in vegetables that contain important vitamins, minerals and fiber. They help to detoxify the body and replenish nutrients. When meat, potatoes, rice or pasta are not added to the recipe, soups remain low in calories and can be consumed in greater quantities.
1. Vegetable detox soup
This soup can be eaten for dinner or as an appetizer, with no serving limits.
Ingredients:
- 1 eggplant
- 1 turnip
- 2 carrots
- 1 onion
- 1 cup of chopped green beans
- 2 peppers
- 1/2 box of tomato sauce (optional)
- 1 teaspoon of white pepper
- ½ red cabbage
- 1 pinch of salt
- Green pepper, parsley, celery, garlic and olive oil to taste for seasoning
Directions: Cook the vegetables and season the soup as desired. When all the ingredients are cooked, add the tomato sauce and cook for another 10 minutes.
2. Chicken soup
Chicken soup can be eaten for lunch or dinner. When aiming to lose weight, the ideal serving size should not exceed 2 ladles. It should also not be accompanied with bread.
Ingredients:
- ½ diced chicken breast
- 3 cloves of garlic
- 1 chopped chayote
- 1/2 zucchini in cubes
- 2 diced carrots
- 1/2 cabbage
- 1 bunch of watercress
- 1 bunch of kale
- 2 tomatoes
- 1/2 onion
- 1 liter of water
- Green pepper, black pepper and olive oil for seasoning
Directions: Saute the garlic and onion in olive oil until golden and add the chicken, letting it cook until it turns white. Add the water and other ingredients, seasoning to taste. Cook in the pressure cooker for 5 minutes and serve, preferably without pureeing the soup.
Soups are great for lunch or dinner. Be sure to check out healthy breakfast ideas that you can use for your morning meal.
Best juices for weight loss
Fruit and vegetable juices are great options for losing weight because they are rich in water, fiber and minerals that hydrate the body, combat fluid retention and improve intestinal health.
1. Kale juice
Kale is a leafy green that is rich in fiber. It helps reduce fat absorption, and also contains calcium and B vitamins, which help maintain bone and brain health.
Ingredients:
- 1 leaf of kale
- 1 apple
- Juice of half a lemon
- ½ glass of water
Directions: Blend all the ingredients in a blender until you reach a homogeneous consistency. Drink ice cold and without adding sugar.
Read some cabbage juices for losing weight that you can similarly prepare at home.
2. Eggplant juice
Eggplant is low in calories and helps fight high cholesterol and constipation. It can be consumed for breakfast or as a snack.
Ingredients:
- 1/2 eggplant
- 1 cabbage leaf
- 1 squeezed lemon
- 1 teaspoon of powdered ginger
- 1 glass of coconut water
Directions: Blend all the ingredients in a blender and drink the juice cold, without adding sugar
Learn about weight loss teas that you can sip on between your meals and snacks.
