Meals to lose weight: 4 perfect recipes 🥗

Are you looking for tasty recipes that promote weight loss while giving you pleasure? Then you've come to the perfect place!

In this article, we'll be revealing 4 meals to help you lose weight without feeling deprived. Quick and easy to prepare, these recipes are not only succulent but also in line with the principles of a healthy, balanced diet, with the emphasis on vegetables, protein and fiber.

They'll help you reduce your calorie intake, boost your weight loss and maintain your figure. 

Meals to lose weight without depriving yourself

Want to treat yourself without feeling guilty? Here are 4 easy meals to help you lose weight without depriving yourself.

1 - Breakfast: Green protein smoothie

There's no better way to start the day than with a green protein smoothie. It's packed with energy, fibre, vitamins and minerals.

It's also refreshing and thirst-quenching. To prepare it, you'll need :

• 1 banana
• 1 handful fresh spinach
• 1 plain yoghurt
• 1 tablespoon almond butter
• 1 glass almond milk
• A few ice cubes

Put all the ingredients in a blender and blend until smooth and creamy. Pour into a tall glass and enjoy!

2 - Lunch: Quinoa salad with grilled chicken

For a light and tasty lunch, opt for a quinoa and grilled chicken salad. Quinoa is a complete cereal, rich in protein and fiber.

Chicken is a source of lean protein, helping to fill you up. The salad's crunchy, colorful vegetables provide vitamins, minerals and antioxidants.

To prepare, you'll need :

• 1 cup cooked quinoa
• 2 chicken fillets
• 1/4 cucumber
• 1/4 red bell pepper
• 1/4 yellow bell pepper
• 1/4 red onion
• A few green salad leaves
• 2 tablespoons chopped parsley
• 2 tablespoons lemon juice
• 2 tablespoons olive oil
• Salt and pepper

Cut the chicken into pieces and grill in a pan without adding any fat. Add salt and pepper to taste.

Dice the cucumber, peppers and onion. Mix quinoa, vegetables, parsley, lemon juice and olive oil in a salad bowl. Add salt and pepper to taste.

Arrange the salad leaves on a plate. Spread the quinoa and vegetable mixture on top. Add the grilled chicken and serve!

3 - Dinner: Baked salmon with seasonal vegetables

For a simple, delicious dinner, opt for baked salmon and seasonal vegetables. Salmon is a fatty fish, rich in omega-3 fatty acids, essential for cardiovascular health, the brain and the skin. Seasonal vegetables are fresh, tasty and economical.

They provide fiber, vitamins, minerals and antioxidants. To prepare it, you'll need :

• 4 salmon steaks
• 4 potatoes
• 4 carrots
• 4 zucchinis
• 4 tomatoes
• 4 garlic cloves
• 4 sprigs thyme
• 4 tablespoons lemon juice
• 4 tablespoons olive oil
• Salt and pepper

Preheat oven to 180°C. Peel and chop the potatoes and carrots.

Wash the zucchinis and tomatoes and slice into rounds. Peel and crush the garlic cloves.

Arrange the vegetables in an ovenproof dish. Sprinkle with olive oil, salt, pepper and thyme.

Bake for 30 minutes. Rinse the salmon steaks and pat dry with paper towels. Season with salt and pepper.

Take the dish out of the oven and make room for the salmon steaks. Sprinkle with lemon juice. Return the dish to the oven for 15 minutes.

Serve the salmon and vegetables piping hot!

4 - Dessert: Chia Pudding with Red Fruits

To end on a sweet note, let yourself be tempted by a Chia Pudding with Red Fruits.

Ingredients:

• 4 tablespoons chia seeds
• 250 ml unsweetened almond milk (or other vegetable milk of your choice)
• 1 tablespoon maple syrup (optional for extra sweetness)
• 1 teaspoon vanilla extract
• 1 cup red fruit (strawberries, raspberries, blueberries, etc.)
• A few mint leaves for decoration (optional)

In a bowl, combine chia seeds, almond milk, maple syrup (if using) and vanilla extract.

Stir well to distribute the chia seeds evenly in the liquid.

Leave the mixture to stand for around 5 minutes, then stir again to prevent the seeds from sticking together.

Cover the bowl and place in the fridge for at least 2 hours, or preferably overnight. The chia seeds will absorb the liquid and form a thick pudding.

Preparing the ber ries:

1. If using fresh berries, rinse thoroughly and drain.

2. If you're using frozen berries, allow them to thaw before use.

Assembly:

1. Once the chia pudding is ready, give it a final stir.

2. Divide the pudding between four verrines or bowls.

3. Garnish each portion with a generous amount of berries.

4. Garnish with a few mint leaves, if desired.

Benefits:

- Chia seeds: Rich in fibre, protein, omega-3 and various micronutrients, chia seeds are excellent for satiety and digestive health.

- Almond milk: Low in calories, it offers a light, lactose-free alternative to cow's milk.

- Red berries: Low in calories and rich in antioxidants, vitamins and fiber.

This red berry chia pudding is not only healthy but also very easy to prepare. It's perfect for a light, nutritious snack or dessert.

The key to success: Variety and fun

Understanding the importance of a healthy, balanced diet is essential to losing weight. But it doesn't have to be a strict, monotonous and frustrating diet.

On the contrary, the key to success lies inincorporating variety and pleasure into your diet. These two aspects play a crucial role in maintaining your motivation, satisfaction and well-being. Here's why:

- Variety enriches your diet with various nutrients, boosts your metabolism and prevents nutritional deficiencies. It also prevents you from getting bored by eating the same thing over and over again, reducing temptations for less healthy choices. By varying foods, flavors, colors, textures and cooking methods, every meal becomes an opportunity for discovery and pleasure.

- Pleasure is the driving force behind your weight loss journey. It helps you enjoy your meals, listen to your feelings of hunger and satiety, and improve your self-esteem. It also allows you to indulge in occasional pleasures without feeling guilty. Eating with pleasure promotes your physical and mental well-being.

How can you combine variety and pleasure in your diet? Follow these tips:

1. Choose healthy, natural foods such as fruit, vegetables, oilseeds, dark chocolate and honey. Avoid industrial products rich in sugar, salt or fat, which are detrimental to your health and figure.

2. Don't deprive yourself of any food, but eat in moderation those with the highest calorie content. For example, a piece of cheese or a glass of wine can be enjoyed from time to time, but sparingly.

3. Adopt mindful eating: concentrate on what you're eating, how you're eating it and how it makes you feel. Take the time to chew properly and savour every mouthful.

4. Make your meals moments of conviviality, sharing and relaxation. Avoid eating in front of the TV or computer. Prefer the company of loved ones or, failing that, a pleasant, peaceful environment.

Conclusion

In this article, you've explored 4 meals to lose weight without deprivation, designed to give you meals that are balanced, varied and delicious. These recipes are aligned with the fundamentals of a healthy, balanced diet, essential for lasting weight loss.

You've also discovered the importance of not giving up the pleasure of eating. Opting for quality foods, rich in nutrients, fiber and antioxidants, is crucial.

Variety and pleasure are not only enjoyable, they're essential to keeping you motivated, satisfied and feeling good.

Regular exercise is also crucial to weight loss. If you need equipment to help you progress, you'll find what you're looking for by clicking here!

See you soon.

Eric Flag .