Simple Recipes and a Meal Plan

Here are some simple diet recipes to prepare.

Diet Chicken Curry

Ingredients:

  • 2 Onions, chopped
  • 2 Garlic cloves, chopped
  • 2 chilies, chopped
  • 1-inch ginger, grated
  • 500 grams no fat, skinned chicken breasts
  • five tablespoons fat-free Greek yogurt
  • 1 teaspoon cumin seeds
  • 1 teaspoon coriander seeds powder
  • 1 teaspoon turmeric powder
  • Salt to taste
  • 1 teaspoon Indian curry powder
  • 2 cans tomatoes, chopped
  • 1 teaspoon vegetable oil or coconut oil

Recipe:

  1. Chop the onion, garlic, and ginger finely and slit the chilies.
  2. Add them to a blender and whizz until smooth.
  3. Add it to a bowl along with the yogurt and mix until well combined.
  4. Add the chicken and mix well.
  5. Allow it to marinate for an hour or two.
  6. Add oil to a saucepan and heat it.
  7. Add the chicken pieces and fry it on both sides.
  8. Add the chopped tomatoes in along with salt, Indian curry powder, cumin seeds, turmeric and coriander powder and mix until well combined.
  9. Add little water and cover to cook for 10 minutes.
  10. Serve warm.

 

Cottage Cheese Salad

Ingredients:

  • 1 cup low fat cottage cheese
  • 1 large tomato, chopped
  • 1/2 cup cucumber, chopped
  • 1/3 cup green pepper, chopped
  • 2 tablespoons mayonnaise, low fat
  • 1 tablespoon sour cream, low fat
  • 1 tablespoon low-fat salsa
  • Cilantro leaves to sprinkle

Recipe:

  1. Crumble the cottage cheese into a bowl.
  2. Add the chopped tomatoes and cucumber along with the bell peppers and toss.
  3. Add the mayonnaise and sour cream and salsa and toss.
  4. Serve with a sprinkling of cilantro leaves on top.

Meal plan

Here is a simple meal plan that you can follow for a month or two to see a difference in your physique.

Breakfast 1

Start your day with a scoop of whey protein added to a glass of skimmed or low-fat milk and consume half a muskmelon.

Breakfast 2

After about 30 minutes to an hour of consuming breakfast 1, you must consume breakfast 2. Consume 3 large eggs in the form of omelet or scramble along with 2 slices of low-fat ham and ¼ cup of cheddar cheese. You can also consume a cup of cooked oatmeal.

Morning snack

Consume 4 ounces of Greek yogurt that has reduced fat. Follow up with half a cup of blueberries.

Lunch

4 ounces lean ground beef, 1 whole-wheat burger bun, 2 cups of mixed green beans and 1-tablespoon olive oil and balsamic vinegar.

Mid-day snack

3 ounces of low-fat chicken used to make curry (recipe provided) or salad, 1 tablespoon was lightly beaten mayonnaise, 5 whole-wheat crackers.

Dinner

6 ounces turkey breasts cooked and added to salads or curries. 1-cup broccoli steamed, 2 cups mixed greens such as spinach and kale and green beans tossed with a tomato salad and dressed with a tablespoon of olive oil.

Night Snack

¾ cup cottage cheese curry or salad along with 2 tablespoons tomato salsa as dressing. (Recipe provided)

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EASY STAY FIT