8 Best Recipes for Weight Loss

The best recipes for weight loss are mainly salads, soups and juices, as they are foods rich in fiber, vitamins and minerals that increase the feeling of satiety, prevent constipation, cleanse the body and fight fluid retention.

When made only with fruits and vegetables, these recipes are excellent to be consumed before the main course, as they fill the stomach and reduce the amount of food ingested. In addition to this, salads with tuna, chicken or egg and soups are nutritious and low-calorie options to be used for dinner.

Here are 4 salad recipes, 2 soups and 2 juices that can help you lose weight and are delicious:

Best Salads for Weight Loss

The best salads for weight loss are those made with raw vegetables, since they contain more fibers and make chewing slower, causing greater satiety.

1. Simple Salad

This salad can be used as a main course entree or to accompany a vegetable soup at dinner.

Ingredients :

• 300 g of broccoli;
• 1 grated carrot;
• 1 large tomato or 6 cherry tomatoes;
• 1 chopped cooked egg (optional);
• ½ yellow or red paprika;
• Olive oil, lemon, parsley, oregano and pepper to season.

How to prepare : Cook the broccoli steamed for about 5 minutes, quickly skipping all the ingredients with olive oil and herbs to season.

2. Tuna Salad

The tuna salad can be consumed as lunch or dinner, as it is rich in proteins and fibers that cause a feeling of satiety and help you lose weight.

Ingredients :

• 1 can of tuna, preferably preserved in water or olive oil;
• 1 cup white beans or cooked quinoa;
• 2 large tomatoes or 10 cherry tomatoes;
• 3 lettuce leaves;
• ½ cup arugula;
• 4 tablespoons chopped carrot;
• Lemon, salt, oregano and seasoning oil.

How to prepare : Drain the tuna and mix all the fresh ingredients. Preferably, do not add salt to flavor and thus avoid fluid retention.

3. Fruit Salad

The fruit salad is a good option for those who do not like vegetables, since the fruit gives a sweeter flavor to the salad, improving the flavor and adding more nutrients to the food.

Ingredients :

• 75 g of chopped purple cabbage;
• 75 g diced mango;
• 40 g of bean sprouts (optional);
• 60 g of chopped tomato;
• 50 g cress;
• Grated ginger;
• Orange vinaigrette: juice of half a lemon + juice of half an orange + olive oil to taste + pepper to taste.

How to prepare : Mix all the ingredients and add the orange vinaigrette, you must mix everything 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 an entrance to the main course.

Ingredients :

• 1/2 cup cooked chickpeas;
• 1/4 medium onion;
• 1 sliced   tomato;
• 1 diced carrot;
• 50 g diced eggplant;
• 1/2 chopped zucchini;
• 1 teaspoon olive oil;
• Oregano, vinegar and parsley to taste.

How to prepare : Sauté the onion and paprika in the olive oil until golden brown. Add the other vegetables and chickpea, keeping them on fire for another 5 minutes. Season with herbs and vinegar to taste.

Best Soups for Weight Loss

Soups are excellent options to include in the diet to lose weight because they are rich in vegetables that contain vitamins, minerals and important fibers to detoxify the body and replenish nutrients. When meat, potatoes, rice or pasta are not added to the recipe, the soups contain few calories and can be consumed in greater quantity.

1. Vegetable Detox Soup

This soup can be consumed at dinner or as an entrance to the main course, without quantity limits.

Ingredients :

• 1 eggplant;
• 1 turnip;
• 2 carrots;
• 1 onion;
• 1 cup of green beans, green beans or chopped beans;
• 2 peppers;
• 1/2 box of tomato paste (optional);
• 1 teaspoon white pepper
• ½ purple cabbage;
• 1 pinch of salt;
• Parsley, coriander, garlic and olive oil to taste.

How to prepare : Cook the vegetables and season the soup to taste. When all the ingredients are cooked, add the tomato paste and keep another 10 minutes over medium heat.

2. Chicken Soup

Chicken consommé can be used for dinner, it is ideal to consume a maximum of 2 tablespoons of slimming soup. In addition to this, you should not accompany the soup with bread or toast.

Ingredients:

• ½ cubed chicken breast;
• 3 garlic cloves;
• 1 chopped chayota;
• 1/2 zucchini in cubes;
• 2 diced carrots;
• 1/2 cabbage;
• 1 handful of cress;
• 1 handful of cabbage;
• 2 tomatoes;
• 1/2 onion;
• 1 liter of water;
• Parsley, pepper and olive oil to season.

How to prepare : Sauté the garlic and onion in the olive oil until golden brown and add the chicken, cooking it until it is white. Add water and other ingredients, seasoning to taste. Let cook in the pressure cooker for 5 minutes and serve, preferably without liquefying the soup in the blender.

Best Juices to Lose Weight

Juices with fruits and vegetables are an excellent option to lose weight because they are rich in water, fibers and minerals that hydrate the body, fight fluid retention and improve bowel health.

1. Cabbage Juice

Cabbage is a leaf rich in fiber that helps reduce the absorption of fat in the body, in addition to containing calcium and B vitamins, which help maintain bone and brain health.

Ingredients :

• 1 cabbage leaf;
• 1 apple;
• Juice of half a lemon;
• ½ glass of water

How to prepare: Mix all the ingredients in the blender and blend until the cabbage is well chopped, leaving the juice homogeneous. Drink cold and without adding sugar.


2. Eggplant Juice

Eggplant is low in calories and helps fight high cholesterol and constipation, being able to consume it for breakfast or snacks.

Ingredients :

• 1/2 eggplant;
• 1 cabbage leaf;
• 1 squeezed lemon;
• 1 teaspoon of ginger powder;
• 1 cup coconut water

How to prepare : Beat all the ingredients in the blender and drink the cold juice, without adding sugar.