- Best salads to lose weight
- 1. Simple salad
- 2. Tuna salad
- 3. Salad with fruit
- 4. Chickpea salad
- Best soups for weight loss
- 1. Vegetable detox soup
- 2. Chicken soup
- Best juices to lose weight
- 1. Cabbage juice
- 2. Eggplant juice
The best recipes for weight loss are mainly salads, soups and juices, as they are foods rich in fiber, vitamins and minerals that give satiety, prevent constipation, cleanse the body and fight fluid retention.
When made only with fruits and vegetables, these recipes are great to be consumed before the main dish, as they fill the stomach and reduce the amount of food eaten in the meal. In addition, tuna, chicken or egg salads and soups are nutritious and low-calorie options for dinner.
Here are 4 recipes for salads, 2 soups and 2 more juices that can help you lose weight and are delicious:
Best salads to lose weight
The best salads to lose weight are those made with raw vegetables, as they have more fiber and make chewing slower, giving more time for the feeling of satiety to arrive.
1. Simple salad
This salad can be used as a main course starter or to accompany a vegetable soup for dinner.
Ingredients:
- 300 g of broccoli1 grated carrot1 large tomato or 6 cherry tomatoes1 chopped boiled egg (optional) ½ yellow or red pepper Pepper, lemon, parsley, oregano and pepper to season
Preparation: Steam the broccoli for about 5 minutes and quickly sauté all ingredients with olive oil and herbs to season.
2. Tuna salad
The tuna salad can be eaten as lunch or dinner, as it is rich in proteins and fibers that give satiety and lose weight.
Ingredients:
- 1 can of tuna, preferably preserved in water or oil1 cup of white beans or cooked quinoa2 large tomatoes or 10 cherry tomatoes3 lettuce leaves½ cup of arugula4 tablespoons of chopped carrotLemon, salt, oregano and oil to season
Preparation: Drain the tuna and mix all the fresh ingredients. Preferably, do not add salt to season, to avoid fluid retention.
3. Salad with fruit
The fruit salad is a good option for those who don't like vegetables, as the fruit gives a sweeter flavor to the salad, improving the palate and adding more nutrients to the meal.
Ingredients:
- 75 g of chopped red cabbage75 g of diced mango40 g of soy sprouts (optional) 60 g of chopped tomatoes50 g of watercressGinger shavingsOrange vinaigrette: half lemon juice + half orange juice + olive oil to taste + pepper to taste.
Preparation: Add all the ingredients and add the orange vinaigrette, mixing well so that the vegetables are left with the flavor of the sauce. Makes 2 servings.
4. Chickpea salad
Chickpea salad is rich in protein and fiber, and can be used to replace dinner or as a main dish.
Ingredients:
- 1/2 cup of cooked chickpeas1 / 4 medium onion1 sliced tomato1 diced carrot1 / 2 chopped pepper50 g diced eggplant1 / 2 chopped zucchini1 teaspoon olive oilOregano, vinegar and parsley to taste
Preparation: Sauté the onion and peppers in olive oil until golden brown. Add the other vegetables and the chickpeas, leaving on the fire for another 5 minutes. Season with herbs and vinegar to taste.
Best soups for weight loss
Soups are great options to include in your weight loss diet because they are rich in vegetables that have important vitamins, minerals and fibers to detoxify the body and replenish nutrients. When meats, potatoes, rice or pasta are not added to the recipe, soups are low in calories and can be eaten in greater quantities.
1. Vegetable detox soup
This soup can be consumed at dinner or as a main course starter, without limits on quantity.
Ingredients:
- 1 eggplant1 turnips2 carrots1 onion1 cup of chopped green beans2 peppers1 / 2 box of tomato sauce (optional) 1 teaspoon of white pepper½ red cabbage1 pinch of saltGreen smell, parsley, celery, garlic and olive oil to taste to season
Preparation: Cook the vegetables and season the soup at will. When all the ingredients are cooked, add the tomato sauce and leave for another 10 minutes on the fire.
Check out another delicious detox soup to lose weight in the video below.
2. Chicken soup
Chicken soup can be used as a meal for dinner, being ideal to consume a maximum of 2 shells to lose weight. In addition, bread or toast should not be used to accompany the soup.
Ingredients:
- ½ diced chicken breast3 garlic cloves1 chopped chayote1 / 2 diced zucchini2 diced carrots1 / 2 cabbage1 pack of watercress1 packet of cabbage2 tomatoes1 / 2 onion1 liter of waterGreen smell, black pepper and oil to season
Preparation: Sauté the garlic and onion in the oil until golden brown and add the chicken, leaving it to sauté until white. Add water and other ingredients, seasoning to taste. Leave to cook in the pressure cooker for 5 minutes and serve, preferably without passing the soup in a blender.
Best juices to lose weight
Juices with fruits and vegetables are great options to lose weight because they are rich in water, fibers and minerals that hydrate the body, fight fluid retention and improve intestinal health.
1. Cabbage juice
Cabbage is a leaf rich in fibers that help reduce the absorption of fat in the body, in addition to containing calcium from B vitamins, which help to maintain healthy bones and brain.
Ingredients:
- Add the onion and cook for a further 2 minutes, stirring occasionally.
Preparation: Beat all the ingredients in a blender until the cabbage is well chopped, leaving homogeneous juice. Drink cold and without adding sugar. See other recipes in: 5 cabbage juices to lose weight.
2. Eggplant juice
Eggplant is low in calories and helps fight high cholesterol and constipation, and you can use its juice to compose breakfast or snacks.
Ingredients:
- 1/2 eggplant; 1 kale leaf; 1 squeezed lemon; 1 teaspoon powdered ginger; 1 cup of coconut water
Preparation: Beat all the ingredients in a blender and drink the frozen juice, without adding sugar.
