Losing weight is easier said than done. While moving more is relatively simple, eating healthy can be a huge roadblock for many people simply because they don’t know any recipes for weight-loss meals.
This means that weight loss becomes much easier once you learn how to make healthy meals. This article lists some of the best healthy recipes for breakfast, lunch, and dinner.
Why You Need To Learn Healthy Recipes!
Eating healthy is crucial for successful weight loss. It’s just about impossible to do this while eating out all the time or “grabbing what you can.”
Learning healthy recipes is virtually the only way to ensure that your meals meet your calorie needs and macronutrients.
At the same time, learning food prep can be cost-effective, saving you money in the long run.
Plus, sometimes it’s nice to learn how to cook, which can make for a nice night in. Having solid recipes to whip up awesome meals can be the literal game changer in your weight loss journey.
Tips For Food Prep
Food prep doesn’t need to be overly complicated. Here are our 3 biggest tips for food prep.
1. Learn Simple Recipes
Complex recipes can feel overwhelming, particularly for beginners, often leading to frustration. In contrast, simple recipes are time-saving and better suited for busy schedules. Moreover, mastering basic techniques with easy recipes boosts confidence. It lays a strong foundation for taking on more advanced cooking challenges in the future.
2. Learn 2-3 Recipes At First
Focusing on a few recipes allows for mastery through repetition, preventing being overwhelmed by an array of new skills and ingredients while establishing reliable go-to meals that form a core of healthy eating habits.
3. Learn Food Prep That Easily Allows Alterations
Flexibility is key to maintaining a healthy diet long-term. Knowing how to prepare basic ingredients like roasted vegetables, cooked grains, and grilled chicken offers endless meal variations.
It empowers individuals to adapt recipes to their preferences, dietary needs, and available ingredients while also reducing food waste and preventing boredom for greater sustainability.
4. Focus On Whole Foods With High-Protein And High-Fiber
Your diet should primarily include whole foods, so we promote the 80/20 diet. In addition, your food should include high-protein and/or high-fiber foods. Both protein and fiber have been shown to have high satiety rates, and not being hungry is pretty nice when you’re losing weight.¹⁻²
Easy Weight Loss Recipes For Breakfast
A low-calorie, high-protein is one of the best ways to start the day. Not only do you get to add to your overall protein intake, but studies show this can result in fewer calories eaten throughout the day.³ As most people don’t have much time in the morning, the key is making breakfast as simple as possible.
Chicken Spinach Omelet Recipe
Calories: 300-350 kcal
Protein: 30-35 g
Fat: 20-22 g
Carbohydrates: 3-5 g
When we think of breakfast, a chicken omelet comes to mind. This recipe delivers a ton of protein and all the nutrition you want from eggs.
Ingredients (1 serving)
3 large eggs
1/4 cup cooked chicken (shredded or diced)
1/4 cup fresh spinach (roughly chopped)
1/4 cup shredded cheese (optional, cheddar or mozzarella)
1 tablespoon olive oil or butter
Salt and pepper to taste
Optional: diced onions, bell peppers, or herbs (such as parsley or basil) for extra flavor
Directions
Shred or dice cooked chicken.
Chop spinach (and any optional veggies).
Crack 3 eggs into a bowl, add salt and pepper, and whisk until frothy.
Heat olive oil or butter in a skillet over medium heat.
Sauté spinach for 1-2 minutes until wilted.
Add cooked chicken to the pan and heat for 1-2 minutes.
Pour beaten eggs over the chicken and spinach mixture.
Let cook undisturbed for 2-3 minutes, until edges set.
Sprinkle cheese on top of the eggs if desired.
Allow cheese to melt and eggs to fully set.
Fold the omelet in half and serve immediately. Optionally, garnish with herbs or hot sauce.
Breakfast Smoothie
Calories: 350-450 kcal
Protein: 25-35 g
Fat: 10-15 g
Carbohydrates: 35-45 g
You may not always have a ton of time, but you do have time to make a quick breakfast smoothie! This healthy breakfast recipe delivers berries, kale, oats, and, of course, protein! If you want, you can also add things like nuts, chia seeds, flax seeds, or even some nut butter!
Ingredients:
1/4 cup rolled oats
1 scoop protein powder (vanilla or your preferred flavor)
1/2 cup kale (fresh or frozen)
1/2 cup mixed berries (blueberries, strawberries, raspberries, etc.)
1 tablespoon coconut flakes
1/2 cup almond milk (or any preferred milk)
1/2 cup water or more almond milk (for desired consistency)
Optional: 1 teaspoon honey or maple syrup (for sweetness)
Directions
Add 1/4 cup rolled oats and 1 scoop protein powder to a blender.
Add 1/2 cup kale, 1/2 cup mixed berries, and 1 tablespoon coconut flakes.
Pour in 1/2 cup almond milk and 1/2 cup water (or more milk if you prefer a creamier texture).
Blend until smooth and creamy. If needed, add more liquid to reach desired consistency.
Taste and add sweetener if desired, then blend again.
Pour into a glass and enjoy!
Overnight Oatmeal with Protein (Proats)
Calories: 350-450 kcal
Protein: 20-30 g
Fat: 12-18 g
Carbohydrates: 30-40 g
Proats is a classic healthy breakfast food – it just means protein powder mixed with oatmeal. We’re not sure what it is, but making these and letting them sit overnight makes them taste incredibly delicious. This recipe allows a ton of variation, as you can make these however you want with whatever ingredients you want.
Ingredients:
1/2 cup rolled oats
1/2 cup milk (almond, cow’s milk, or any preferred milk)
1/2 cup Greek yogurt (or a non-dairy alternative)
1 scoop protein powder (vanilla or your preferred flavor)
1 tablespoon chia seeds (optional, for added fiber and omega-3s)
1/2 teaspoon cinnamon (optional, for flavor)
1 tablespoon nut butter (peanut butter, almond butter, etc. – optional for extra protein and flavor)
1 teaspoon sweetener (honey, maple syrup, or stevia – optional)
Toppings (optional): fresh fruit, nuts, seeds, granola, or dried fruit
Directions:
Add 1/2 cup rolled oats, 1/2 cup milk, 1/2 cup Greek yogurt, and 1 scoop protein powder into a jar or container.
Stir in 1 tablespoon chia seeds, 1/2 teaspoon cinnamon, and 1 tablespoon nut butter (if using).
Add 1 teaspoon sweetener (if using), and mix well to combine.
Cover the container with a lid or plastic wrap and refrigerate overnight (or at least 4 hours).
The next morning, stir to combine and adjust consistency with additional milk if needed.
Top with your choice of fresh fruit, nuts, seeds, granola, or dried fruit.
Greek Yogurt Bowls
Calories: 350-450 cal
Protein: 20-30 g
Fat: 15-20 g
Carbohydrates: 30-40 g
Greek yogurt is one of our all-time favorite high-protein foods. It’s already made, so you just need to eat it! And that could be all you need to do! However, if you want, here’s a recipe to make some delicious Greek yogurt bowls
Ingredients
1 cup Greek yogurt (plain or flavored)
1/4 cup granola
1/4 cup fresh fruit (e.g., berries, banana slices, or mango)
1 tablespoon chia seeds or flaxseeds (optional)
1 tablespoon nut butter (optional)
1 teaspoon honey or maple syrup (optional)
Directions:
Add 1 cup of Greek yogurt to a bowl.
Top with 1/4 cup granola and 1/4 cup fresh fruit.
Sprinkle with 1 tablespoon chia seeds or flaxseeds (optional).
Add 1 tablespoon nut butter (optional) and drizzle with 1 teaspoon honey or maple syrup (optional).
Mix together and enjoy!
One Pan Egg And Veg
Calories: 170 cal
Fat: 5g
Carbohydrates: 15g
Protein: 9g
This is more of a brunch or weekend breakfast, but it’s delicious! We will give the recipe as is, but we would add a few more eggs for more protein, but that’s up to you! In addition, you could also add some diced ham or Canadian bacon. Regardless, this recipe should spark some ideas and get you going!
Ingredients (4 servings)
300g baby new potatoes, halved
½ tbsp rapeseed oil
1 knob of butter
1 courgette, cut into small chunks
1 yellow pepper, cut into small chunks
1 red pepper, cut into small chunks
2 spring onions, finely sliced
1 garlic clove, crushed
1 sprig thyme, leaves picked
4 eggs
toast to serve
Ham & Egg Cheese Bagel
Calories: 431cal
Protein: 34g
Fat: 29g
Carbs: 6g
The ham and egg cheese bagel is an awesome breakfast if you need to grab and go or sit down and check out some workout videos. This recipe is simple, making it easy to make. At the same time, it leaves a lot of room for add-ons such as onions and mushrooms.
*This recipe calls for a keto bagel. If you don’t have one, you can opt for another type, just know it will alter the nutrition. One option is to eat an open-face bagel.
Ingredients
2 Keto Everything Bagels (Recipe Here)
4 Slices Deli Ham
2 Slices Monterey Jack Cheese
2 Eggs
Salt and Pepper
Directions
Slice bagels open, set aside.
Heat nonstick pan, spray with nonstick spray.
Cook ham slices until browned, 3-5 minutes per side.
Place 2 ham slices on each bagel half and top ham with cheese.
Cook eggs. Use egg rings if you have them. Season with pepper.
Layer cooked eggs on top of cheese.
Place the bagel top on the sandwich, and serve.
Protein Pancakes
Calories: 161cal
Protein: 18g
Fat: 3.4g
Carbohydrates: 12g
Protein pancakes are a classic bodybuilder breakfast. This recipe is low-calorie at just 161 calories per waffle yet delivers 18g of protein! You can choose to eat as is, with a little butter or a low-calorie syrup. Other options include adding some mixed berries. Whatever you do, these are a sure way to start your morning off right!
*You can make these in a waffle maker or a pan
Ingredients (2 pancakes)
½ cup old-fashioned oats
1 large whole egg
1 large egg white
½ cup 0% Greek yogurt
1 scoop Vanilla Protein Powder
½ teaspoon baking powder
1 teaspoon zero-calorie all-natural sweetener (see recipe card)
½ teaspoon vanilla extract
Directions
Preheat waffle maker, spray with olive oil.
Blend oatmeal to flour consistency.
Blend in remaining ingredients until smooth.
Pour 1/3 cup mix onto waffle maker.
Cook until done.
Remove the waffle, repeat.
Add toppings, serve hot.
Optional: toast for crispiness.
Weight Loss Ideas For Lunch
Now, we’re going to go through some simple lunch recipes for weight loss. Easy meals that you can eat at home or take with you.
Chicken Caprese
Calories: 376
Protein: 17g
Fat: 16g
Carbs: 42g
The chicken caprese is one of the simplest recipes out there. At the same time, it’s also delicious! Tomato, mozzarella, and chicken! If you want, you could swap out the ciabatta for a wrap to cut down on calories.
Ingredients:
2 slices ciabatta, toasted
¼ cup fresh basil leaves
2 oz mozzarella cheese, sliced
2 slices tomato
1 tbsp chopped sun-dried tomatoes in oil
1 tsp balsamic glaze
Directions:
Top one ciabatta slice with basil, mozzarella, tomato, and sun-dried tomatoes. Drizzle with balsamic glaze.
Add remaining basil and top with the second ciabatta slice.
Cut in half diagonally and serve.
Beef & Bean Sloppy Joes
Calories: 411
Protein: 26g
Fat: 15g
Carbs: 44g
Sometimes the classics are the best! Sloppy Joes are up there with the classic PBJ as they never go old and always deliver. This recipe opts to use extra lean beef while cutting out some higher-calorie ingredients to deliver a healthier version of this sandwich. You can opt to not use the brown sugar or use low-calorie ketchup to further reduce calories.
Ingredients (4 servings)
1 tablespoon extra-virgin olive oil
12 ounces 90%-lean ground beef
1 cup no-salt-added black beans, rinsed
1 cup chopped onion
2 teaspoons New Mexico chile powder
½ teaspoon garlic powder
½ teaspoon onion powder
Pinch of cayenne pepper
1 cup no-salt-added tomato sauce
3 tablespoons ketchup
1 tablespoon reduced-sodium Worcestershire sauce
2 teaspoons spicy brown mustard
1 teaspoon light brown sugar
4 whole-wheat hamburger buns, split and toasted
Directions
Heat oil in a large nonstick skillet over medium-high heat.
Add beef to the skillet and cook, breaking it up with a wooden spoon, until lightly browned (3 to 4 minutes), but not completely cooked through.
Using a slotted spoon, transfer beef to a medium bowl, reserving drippings in the pan.
Add beans and onion to the skillet; cook, stirring often, until the onion is softened (about 5 minutes).
Stir in chile powder, garlic powder, onion powder, and cayenne; cook, stirring constantly, until fragrant (about 30 seconds).
Add tomato sauce, ketchup, Worcestershire sauce, mustard, and brown sugar to the pan.
Return the beef to the pan and bring to a simmer.
Cook, stirring often, until the beef is fully cooked through and the sauce has thickened slightly (about 5 minutes).
Serve on buns.
Chicken & Cabbage Bowls with Sesame Dressing
Calories: 527
Protein: 25g
Fat: 42g
Carbs: 14g
One thing we are always sure to include in our recipe lists is extra simple recipes – this is one of them! There are just 4 ingredients and 4 steps you need to make this lunch, and it’s delicious! You can choose to try a balsamic vinegar dressing to further cut calories.
Ingredients (4 servings)
1 (12-ounce) package seasoned cooked chicken strips
1 (9-ounce) package shredded coleslaw mix
1/2 cup sesame-honey-flavored almonds
1/2 cup light sesame dressing
Directions:
Cut chicken strips into bite-size pieces.
Divide the coleslaw mix among 4 bowls.
Top each bowl with the chicken and almonds.
Drizzle with dressing.
Healthy Tuna Melt
Calories: 382
Protein: 34g
Fat: 13g
Carbs: 29g
Another classic we remember from our childhood is the tuna melt! This recipe spruces things up, uses just a little bit of mayo, and replaces it with yogurt. This delivers a low-calorie, high-protein lunch!
Ingredients (2 servings)
1 (5-ounce) can no-salt-added water-packed tuna, drained
1 small celery stalk, chopped
2 tablespoons chopped jarred roasted red pepper
1 scallion, minced
3 tablespoons low-fat plain Greek yogurt
1 teaspoon Dijon mustard
¼ teaspoon ground pepper
4 teaspoons mayonnaise or softened butter
4 slices whole-grain bread
2 slices sharp Cheddar cheese
Directions
Stir together tuna, celery, roasted red pepper, scallion, yogurt, mustard, and pepper in a bowl until blended.
Spread 1 teaspoon of mayonnaise (or butter) on one side of each bread slice.
Flip 2 slices, top with half the tuna mixture, a slice of cheese, and another slice of bread (mayonnaise-side up).
Cook in a heated skillet over medium heat, turning once, for 3–5 minutes per side until cheese melts and bread is golden.
Easy Fish Tacos
Calories: 482
Protein: 32g
Fat: 25g
Carbs: 39g
We love fish tacos. They’re tasty and deliver essential fatty acids and a heavy portion of protein. These are incredibly easy to make and can be a perfect weekend meal – ideally at the pool.
Another option is to serve the fish over a bed of quinoa or rice and beans.
Ingredients (4 servings)
For the fish:
1 pound cod, tilapia, halibut, or other white fish filets
2 to 3 teaspoons chili powder (enough to coat the fish)
1 teaspoon kosher salt
For the fish taco sauce:
1/2 cup sour cream
1/4 cup mayonnaise
3 to 4 tablespoons lime juice (from 2 limes)
1 teaspoon hot sauce (optional)
To assemble:
1/2 small head red cabbage, shredded (about 4 cups)
12 taco-sized corn or flour tortillas
1 avocado, sliced
4 radishes, thinly sliced
4 spring onions, thinly sliced
1/3 cup chopped cilantro
Chicken, Tomato and Avocado
Calories: 347
Protein: 31g
Fat: 12g
Carbs: 28g
Another sandwich that’s quick to make yet delivers a ton of nutrition at under 350 calories. This sandwich delivers high-quality protein from the chicken and combines it with the healthy fats of the avocado and finishes with a tomato for flavor. Crazy easy to make, and perfect for whenever – you could even split the sandwich in half for two perfect snacks!
Ingredients (1 serving)
2 slices multigrain bread
¼ ripe avocado
3 oz cooked boneless, skinless chicken breast, sliced
2 slices tomato
Directions:
Toast the bread slices.
Mash the avocado and spread it on one slice of toast.
Top with chicken, tomato, and the second slice of toast.
Chicken Burrito Bowl
Calories: 399 cal
Protein: 35g
Fat: 7g
Carbohydrates: 48g
These chicken burrito bowls are the perfect replacement for Chipotle!
Ingredients (4 servings)
Rice:
1 cup uncooked rice
2 cups water
Juice of 1 lime
2 tablespoons chopped cilantro
Chicken:
Olive oil spray
2 boneless skinless chicken breasts, cut into cubes
½ teaspoon salt
¼ teaspoon pepper
½ cup frozen corn
Other Components:
1 15-ounce can of black beans, drained and rinsed
1 cup Pico De Gallo
1 cup chopped romaine lettuce
½ cup shredded Mexican cheese blend or cheddar
Optional Toppings:
Sliced Avocado
Homemade Guacamole
Blended Salsa
Chopped Cilantro
Lime Juice
Chopped Jalapeños
Greek Yogurt (in place of sour cream)
Instructions
Combine rice and water in a small saucepan
Cover and bring to a low boil over medium-high heat.
Reduce heat to low and simmer until water is absorbed.
Fluff rice with a fork.
Add lime juice and cilantro, mix well.
Cover and set aside.
Heat a large skillet over medium heat and spray with olive oil.
Add chicken, season with salt and pepper.
Cook chicken for 5 minutes.
Add the frozen corn to the skillet.
Cook for 10 more minutes, until chicken is cooked through
Divide ingredients (rice, chicken, beans, cheese) into 4 servings
Healthy Dinner Recipes To Lose Weight
Nighttime is when you finish off the day. It’s important to end with something that delivers high protein to ensure no deficit while being delicious enough to keep you on track.
Nighttime is notorious for increased cravings, and having a plate of chicken and steamed broccoli can make it harder to resist grabbing something else. These meals will be sure to deliver plenty of nutrition while satisfying your tastebuds.
Garlic Butter-Roasted Salmon with Potatoes & Asparagus
Calories: 522
Fat: 32 grams
Carbohydrates: 26 grams
Protein: 34 grams
This meal is going to make sure you get all your healthy fats in one sitting! A sheet pan recipe with relatively few ingredients means it’s extremely easy to prep and cook!
Directions (4 servings)
1 ¼ pounds salmon fillet, skinned and cut into 4 portions
1 pound baby Yukon Gold potatoes, halved
2 tablespoons extra-virgin olive oil, divided
¾ teaspoon salt, divided
½ teaspoon ground pepper, divided
12 ounces asparagus, trimmed
2 tablespoons melted butter
1 tablespoon lemon juice
2 cloves garlic, minced
4 tablespoons chopped parsley for garnish
Instructions:
Preheat oven to 400°F (200°C).
In a medium bowl, toss halved potatoes with 1 tablespoon olive oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper.
Spread the potatoes in an even layer on a large rimmed baking sheet.
Roast for about 15 minutes, until potatoes begin to soften and brown.
In the same medium bowl, toss trimmed asparagus with the remaining 1 tablespoon olive oil, 1/8 teaspoon salt, and 1/8 teaspoon pepper.
In a small bowl, combine melted butter, lemon juice, minced garlic, 1/4 teaspoon salt, and the remaining 1/4 teaspoon pepper.
Sprinkle the salmon portions with the remaining 1/8 teaspoon salt.
Move the partially roasted potatoes to one side of the baking sheet.
Place the salmon portions in the center of the baking sheet.
Drizzle the butter sauce over the salmon.
Spread the asparagus on the empty side of the baking sheet.
Roast for 10 to 12 minutes until the salmon is cooked through and the vegetables are tender.
Sheet Pan Balsamic Roasted Chicken with Vegetables
Calories: 482 cal
Protein: 48g
Fat: 15g
Carbohydrates: 23g
We love sheet pan recipes because they’re extremely easy to make, especially if you prep the ingredients. This balsamic chicken and vegetables has a simple ingredient list and set of directions, making it a good candidate for having constant rotation in your meal plan,
Ingredients (4 servings)
2 lbs boneless, skinless chicken breasts (butterflied and pounded thinly)
2 cups baby carrots (about 12 oz)
2 1/2 cups fresh green beans (halved)
1 1/2 cups fingerling potatoes (cut into 1-inch pieces)
1/4 cup olive oil
1/4 cup balsamic vinegar
1 teaspoon fresh rosemary (chopped finely)
1/2 teaspoon garlic powder
1/2 teaspoon pepper
1/2 teaspoon onion powder
1/2 teaspoon salt
Directions
Preheat the oven to 425°F (220°C).
In a small bowl, mix together the olive oil, balsamic vinegar, rosemary, garlic powder, pepper, onion powder, and salt.
Pour the marinade into a Ziploc bag. Add the chicken, baby carrots, green beans, and fingerling potatoes. Shake the bag to ensure everything is coated. If possible, let it marinate for at least 30 minutes (overnight is best for deeper flavor, but marinating is optional).
Lay the marinated chicken and vegetables flat on a parchment-lined baking sheet, spreading them out evenly.
Bake for 25-30 minutes or until the chicken is thoroughly cooked and the vegetables are tender. You can check the internal temperature of the chicken to ensure it reaches 165°F (74°C).
If you’d like the potatoes and veggies to be a bit crispy, switch the oven to broil for 1-2 minutes. Keep a close eye to avoid burning!
Once everything is cooked, remove it from the oven and serve the chicken with the roasted vegetables and potatoes. Enjoy!
Sheet Pan Chicken Fajitas
Calories: 200
Protein: 19g
Fat: 11g
Carbs: 6g
This sheet pan recipe will cook up a delicious serving of chicken fajitas – low in calories and high in protein. From here, you can choose to wrap in a low-calorie tortilla or serve with rice and beans.
You can also choose to increase the chicken for higher protein.
Ingredients (8 servings)
1 ½ pounds chicken tenders, quartered
⅓ cup vegetable oil (or use olive oil)
2 teaspoons chili powder
1 teaspoon dried oregano
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon ground cumin
½ teaspoon salt
¼ teaspoon ground black pepper
1 pinch ground cayenne pepper
4 cups sliced bell peppers (any color)
1 onion, sliced
¼ cup chopped fresh cilantro
½ lime, juiced
Directions
Combine oil, spices, and chicken in a resealable bag; marinate for 30 minutes to 2 hours.
Preheat oven to 400°F (200°C), line a sheet pan with foil.
Spread chicken mixture on the pan and roast for 15–20 minutes, stirring halfway, until chicken reaches 165°F.
Sprinkle with cilantro and lime juice before serving.
Crispy Rosemary Chicken and Fries
Calories: 497
Fat: 32g
Carbs: 28g
Protein: 24g
When you don’t have a lot of time to prepare food, it can be easy to sling together some high-calorie food. Well, this sheet pan recipe is perfect as prep time is minimal, and you just need to bake the food.
Ingredients (8 servings)
8 chicken thighs
6 small red potatoes, quartered
½ cup extra-virgin olive oil
1 tbsp chopped fresh rosemary
1 ½ tsp chopped fresh oregano
1 ½ tsp garlic powder
Salt and pepper to taste
Directions:
Preheat oven to 375°F (190°C).
Toss chicken and potatoes with oil, and season with herbs and spices.
Bake uncovered for 1 hour, basting for extra crispness during the last 15 minutes.
Pan Seared Mushroom Steak Bites
Calories: 348 cal
Protein: 26g
Fat: 25g
Carbohydrates: 6g
Steak and mushroom is a dish that just about everyone likes, and you should have a recipe to whip it up really fast! This pan recipe will deliver steak bites and mushrooms, and then you can choose what to do from there – eat as is or serve on a bed of rice.
Ingredients
1½ lb steak (sirloin, rump, NY strip, porterhouse, or ribeye), cut into cubes
1½ lb crimini mushrooms, halved
¼ cup olive oil, divided
4 garlic cloves, minced
1 tsp kosher salt
1 tsp smoked paprika
½ tsp garlic powder
1 tsp onion powder
1 tsp chili powder (optional)
½ tsp cayenne pepper (optional)
Instructions
Toss steak with spices in a bowl.
Sear steak in batches with olive oil for 2-3 minutes per side until crispy, then set aside.
In the same skillet, cook mushrooms for 3-4 minutes, add garlic, and cook until fragrant.
Return steak to the skillet, toss to combine, and heat through.
Serve immediately.
Mediterranean Pork and Orzo
Calories: 372
Protein: 31g
Fat: 11g
Carbohydrates: 34g
Pork can sometimes be forgotten, but it’s a delicious meat, especially when prepared like this! Mediterranean food delivers some of the most delicious, high-protein food, and this pork and orzo delivers!
Ingredients (6 servings)
1-1/2 pounds pork tenderloin
1 teaspoon coarsely ground pepper
2 tablespoons olive oil
3 quarts water
1-1/4 cups uncooked orzo pasta
1/4 teaspoon salt
1 package (6 ounces) fresh baby spinach
1 cup grape tomatoes, halved
3/4 cup crumbled feta cheese
Directions:
Season the pork tenderloin with the coarsely ground pepper.
In a large skillet, heat the olive oil over medium-high heat.
Add the pork tenderloin and sear on all sides until browned (about 2-3 minutes per side).
Lower the heat and cook the pork for an additional 12-15 minutes or until it reaches an internal temperature of 145°F (63°C). Let the pork rest for a few minutes before slicing it into medallions.
While the pork is cooking, bring 3 quarts of water to a boil in a large pot.
Add 1/4 teaspoon of salt and the uncooked orzo pasta.
Cook the orzo according to the package instructions (usually 8-10 minutes), then drain and set aside.
In the same skillet used for the pork, add a bit more olive oil if necessary.
Add the fresh spinach and sauté it for 1-2 minutes until it wilts.
Add the halved grape tomatoes and cook for an additional 2-3 minutes, just until they soften slightly.
Toss the cooked orzo pasta into the skillet with the spinach and tomatoes. Mix everything together until well combined.
Slice the pork tenderloin into medallions and arrange it on top of the orzo mixture.
Sprinkle the crumbled feta cheese over the dish just before serving for a creamy, tangy finish.
Chicken Shawarma with Potatoes
Calories: 509
Protein: 34 grams
Fat: 23 grams
Carbohydrates: 39 grams
Shawarma is delicious, and this chicken recipe delivers a mouth-watering meal. Chicken doesn’t need to be black, and this recipe delivers.
Ingredients (4 servings)
2 tablespoons lemon juice
2 tablespoons olive oil, divided
2 cloves garlic, minced
½ teaspoon ground cumin
½ teaspoon salt
¼ teaspoon ground cinnamon
¼ teaspoon ground turmeric
¼ teaspoon ground pepper
12 ounces Yukon Gold potatoes (2 medium), peeled and cut into 1/2-inch chunks
1 medium red bell pepper, sliced
1 small onion, thinly sliced
12 ounces boneless, skinless chicken thighs, trimmed
Chopped fresh parsley or chives for garnish
Instructions:
Combine lemon juice, 1 tablespoon olive oil, minced garlic, cumin, salt, cinnamon, turmeric, and pepper in a medium bowl.
Transfer half of the marinade to a separate medium bowl.
Add potatoes, sliced red bell pepper, and thinly sliced onion to one bowl of marinade.
Toss to coat.
Add trimmed chicken thighs to the other bowl of marinade.
Toss to coat.
Cover both bowls and let marinate in the refrigerator for 30 minutes.
Preheat oven to 400°F (200°C).
Line a baking sheet with foil or parchment paper.
Drizzle the remaining 1 tablespoon of olive oil onto the baking sheet.
Using a slotted spoon, transfer the marinated vegetable mixture and the marinated chicken to the prepared baking sheet.
Discard the remaining marinade.
Roast, stirring occasionally, until the chicken is cooked through and the potatoes are tender and lightly browned at the edges, 25 to 28 minutes.
Refrigerate half the chicken and half the vegetable mixture for another use.
Easy Weight Loss Recipes For Every Meal
We gave you easy recipes for 21 healthy meals: 7 healthy breakfast meals, 7 healthy lunch meals, and 7 healthy dinner meals! Try them all and have meals for an endless rotation! In addition, let these recipes inspire more – try to swap around proteins or serve with different vegetables or carbs.
Be sure to check out some other healthy meal prep and snack ideas!
References
Pesta, D.H., Samuel, V.T. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond) 11, 53 (2014). https://doi.org/10.1186/1743-7075-11-53
Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116. https://pmc.ncbi.nlm.nih.gov/articles/PMC7589116/
Leidy HJ, Hoertel HA, Douglas SM, Higgins KA, Shafer RS. A high-protein breakfast prevents body fat gain, through reductions in daily intake and hunger, in “Breakfast skipping” adolescents. Obesity (Silver Spring). 2015 Sep;23(9):1761-4. doi: 10.1002/oby.21185. Epub 2015 Aug 4. PMID: 26239831. https://pubmed.ncbi.nlm.nih.gov/26239831/
