The easiest way to lose weight? Swap out your breakfast, lunch and evening meals for one of these delicious low-cal alternatives.
Remember, to maintain weight, we need to eat around 2000 calories a day and take part in regular exercise. To lose weight, try to eat between 1,500 – 1,750 calories using healthy recipes and keeping snacking to a minimum. Beware of juice, sugary or milky drinks, too, and go for herbal tea, black coffee and water instead.
Beef & Vegetable Stir Fry
Calories (Per Serving):253
You Will Need:350g flank steak/2 stalks of broccoli florets/2 cloves of garlic/1 tbsp minced ginger/1 tbsp oyster sauce/ 1tbsp rice vinegar/1tbsp sesame oil/brown rice noodles to serve.
To Make: Heat up the seasame oil in a wok and stir-fry beef until browned. Add the broccoli, garlic, ginger and oyster sauce and stir until florets soften. Serve with Asian rice noodles.
Tomato & Spinach Chickpea Curry
Calories (Per Serving):265
You Will Need:1 can chickpeas/1 can diced tomatoes/ 1 chopped onion/ 250g bag of spinach/ 3 cloves of garlic/ 2 tbsp extra virgin olive oil/1tsp cumin/ 1tsp turmeric/ 1tbsp chilli sauce/ 2 fresh lemons/ 2 handfuls of chopped fresh coriander/ natural low fat yoghurt to serve/ 1tsp salt
To Make: Heat up the onions and olive oil in a deep pan until they are soft. Add the spices and stir to form a paste. Pour in diced tomato and chickpeas, stir well, and bring to a simmer. Throw in the garlic, chilli sauce and lemon, and stir in the coriander and spinach. Cover and leave to cook on a medium heat for 15 mins. Serve with a dollop of natural yoghurt and some fresh herbs.
Tofu & Vegetable Stir Fry
Calories (Per Serving):221
You Will Need:1 pack of firm tofu/2 cloves minced garlic/1tbsp minced ginger/2 carrots cut into thin sticks/2 sliced shiitake mushrooms/1/4 cucumber cut into sticks/1/2 red pepper cut into sticks/1tbsp olive oil/1tbsp rice vinegar/1tbsp hoisin sauce/ Asian rice noodles to serve
To Make: Heat up the seasame oil in a wok and stir-fry tofu until browned. Add the carrots and peppers and cook for 3 mins. Stir in the cucumber, mushroom, ginger, garlic, vinegar and hoisin. Simmer for a further 3 mins. Serve with Asian rice noodles.
White Bean & Squash Soup
Calories (Per Serving):242
You Will Need:1 chopped onion/3 cups cubed butternut squash/3 cups vegetable stock/1 can white kidney beans/1 chopped red pepper/ 3 cloves garlic/2 tbsp extra virgin olive oil/1 tsp dried sage/ handful of chopped parsley/salt and pepper
To Make:Cook the onion, red pepper, garlic, sage, salt and pepper in the olive oil for about 6 mins. Add squash, and stir for a further 2 mins. Pour in stock, 1 cup of water and beans and bring to boil. Reduce the heat, then simmer for 12 mins until squash is soft. Stir in parsley.
Grilled Lemon Chicken With Spinach Salad
Calories (Per Serving):200
You Will Need:2 skinless chicken breasts/ ½ cup reduced chicken broth/ chopped lemon thyme/1/4 cup lemon juice/1 bag of fresh spinach/ ¼ cucumber/black pepper
To Make: Stir chicken broth, lemon peel, juice, 1 tbsp thyme and pepper in a bowl. Place chicken in a plastic bag in a shallow bowl and pour in the mixture. Seal it and leave to marinade for 1 to 2 hours. Drain chicken and save marinade. Grill for 12 to 15 minutes until cooked, brushing with marinade. Serve with fresh spinach and cucumber drizzled with olive oil and a squeeze of lemon.
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