Are you suffering from excessive weight gain?

Do you find dieting difficult due to boring food and recipes?

Then you are at the right place…

It was the year of 2017. It was just 6 months before my sister’s marriage when I came to know that I have gained excessive weight.

Month: August, 2017

Actual weight: 72 KGs

Ideal weight: 58 KGs

Then I came across two God given persons in my life – my nutritionist and my gynecologist. 

Note: The recipes are recommended by them for weight loss with a healthy diet.

But before going to the recipes you have to understand why maintaining proper weight is important for us.

Why is weight management necessary?

On one side you can become overweight and on the other side you might become underweight.

Maintaining weight is very crucial during these days of lockdown.

Weight management is a lifelong journey. It is a lifestyle modification for the long term.

A healthy body weight is calculated considering various factors such as Age, Gender and Height.

There are many diseases which might occur due to weight problems like PCOS, depression and many more.

Now, you know these and you want to manage your weight.

But, you might be thinking how?

Food recommended for dieting doesn’t taste good.

I would say that you are partially right.

“Where there is a will, there is a way”.

I found a brilliant solution for this problem too.

Let’s understand why taste is important for weight management before jumping to the recipes.

Why is taste important for healthy food?

There are countless reasons. I am trying to cover some of them here:

  1. Psychological factors
  2. Easy to follow
  3. Weight management is a lifelong commitment
  4. Lesser chance of breaking the rules of dieting
  5. Healthy mind
  6. Increased productivity
  7. Happiness is important
  8. Achievable goals
  9. Routine is boring. But food must be yummy.
  10. Can you think about any other reason? Then, comment below.

**7 mouth watering recipes for weight loss | From my diet chart**

  1. Breakfast with Oats Porridge (Veg)

Prep time: 6 Mins

Serves: 1-2 People

Ingredients:

Oats – 1/2 Cup

Water – 2 Cups

Milk – 1 Cup

Jaggery (Powdered) or Honey – 1-2 tablespoons (Avoid Sugar at all cost) as per taste

How to make Oats Porridge

  • Take ½ cup normal oats or rolled oats in a pan.
  • Add 2 cups of water and 1 cup of Milk to the pan. Consistency can be easily adjusted as per your requirements.
  • Add jaggery powder as per taste.
  • Note: If adding honey, then add when the lukewarm oats porridge or cools down, as hot honey is toxic for your health.
  • Stir very well and heat the mixture on a low to medium flame.
  • Do stir often at times and allow to simmer.
  • Cook for 5 to 6 minutes.
  • Your Oats Porridge is ready, Serve it hot or warm or at room temperature.

Trivia: Oats have about the same antioxidant activity as broccoli. Steel-cut oats and large flake oats are the best nutritional buy.

2. Mid-morning snacks with Lemon Juice (Veg)

Prep time: 3 Mins

Serves: 1-2 People

Ingredients:

Freshly squeezed lemon juice (about 3-4 medium lemons) – 1 cup (120mL)

Cold Water – 2 cups (480mL)

Salt – 1 tbsp. (12g)

How to make Lime Juice/Lemonade without sugar

  • Add all of the ingredients to a large bowl or a pitcher, and stir until the salt has completely dissolved in water.
  • If you prefer sweet, then use honey and avoid sugar.
  • Serve immediately over ice, or cover and chill until ready to serve.

Notes: I recommend a juicer. It makes squeezing the juice out of the lemons much easier than doing it by hand!

Trivia: One lemon provides about 31 mg of vitamin C, which is 51% of the reference daily intake (RDI).

3. Lunch with Roti and Egg White Bhurji (Egg)

Prep time: 10 Mins

Serves: 1 People

Ingredients:

Atta – 1 cup (100 grams)

Cold/Warm Water – As required

Eggs – 2 (Remove the yellow part)

Onion – 1 piece

Green Chili – 1 piece

Turmeric – 1/8 teasp.

Cumin seeds – 1/2 teaspoon

Oil – 2 tbsp.

Grated Ginger – 1 small piece

Salt – 1/2 teasp. (5g)

Coriander leaves – 1 tbsp. (Optional)

How to make soft roti

  • Take atta in a bowl and add water little by little.
  • As you add water, mix with your hands and bring the dough together.
  • When dough comes together, start kneading the dough with the knuckles of fingers, applying pressure.
  • Divide the dough into equal parts, each weighing around 35 to 37 grams.
  • Then roll it between your palms to make it round and smooth. There should be no cracks.
  • Press the round dough ball and flatten it slightly.
  • Dip the prepared dough ball into the dry flour and dust it from all sides.
  • Start rolling the roti, using a rolling board and rolling pin and make it round.
  • Now on a heated tawa put the round roti and wait for sometime until bubbles come. Then cook the other side.
  • Now, remove the roti from the tawa using a tong and place it directly on flame with the first side (which was little less cooked) directly on the flame.
  • The roti if rolled evenly will puff up, flip with a tong to cook the other side as well. The roti is done when it has brown spots, don’t burn it.
  • Roti is ready.

How to make Egg white bhurji

  • Break two eggs and remove the yellow part (Video). Add turmeric and salt and beat the eggs.
  • Heat oil in a pan and add cumin seeds.
  • When cumin seeds begin to splutter, add onion and green chili. Sauté until onions turn golden.
  • Add grated ginger and sauté until the raw smell goes away.
  • Now pour the beaten egg whites, scramble the eggs and cook until it is done.
  • Garnish with coriander leaves (Optional).

Finally: Serve yummy egg bhurji with hot roti….enjoy your lunch!!

Trivia: Egg whites are cholesterol and sugar-free and are excellent sources of protein and essential vitamins and minerals.

4. Afternoon snacks with Curd and roasted gram or peanuts (Veg)

Prep time: 2 Mins

Serves: 1-2 People

Ingredients:

Curd – 1 cup

Roasted gram or peanuts – 1 cup

Salt – 1 pinch

Jaggery or honey – 1 tbsp. (Optional)

How to make this afternoon snacks

  • Add all of the ingredients to a bowl and mix thoroughly.
  • If you prefer sweet, then use jaggery or honey and avoid sugar.

Trivia: Gur Chana ( the mixture of Gur (Jaggery) and Chana (gram) ) is a forgotten superfood. This combination is loaded with tremendous health benefits which improves overall health. Peanuts are healthy too and beneficial for type 2 diabetics.

5. Evening Snacks with Sandwich (Veg)

Prep time: 5 Mins

Serves: 1 People

Ingredients:

Whole wheat or multigrain bread – 2 slices

Cucumber – 1 piece

Tomato – 1 medium

Lettuce – 1 leaf

Honey (Optional) – 1 tbsp.

Mint paste (Optional) – 1 tbsp.

Salt and pepper – According to taste

How to make this tasty Veg Sandwich

  • Spread 1 slice of bread with mint paste.
  • To the other slice 2 slices of tomato, cucumber, lettuce and honey.
  • Top with the bread that has the spread on it.
  • Season with salt and pepper, and enjoy with excess vegetable pieces!

Note: Don’t use butter or mayonnaise or cheese for weight loss.

Trivia: Tomatoes are rich in Vitamin C and also good for the skin.

6. Dinner with Chicken Stew (Non-Veg)

Prep time: 30 Mins

Serves: 1-2 People

Ingredients:

Chicken Pieces – 200 gms

Chicken Broth – 5 cups

Onion – 1 medium

Brocolli – 1 small

Carrot – 4 medium

Peas – 1 cup

Celery – 1/2 cup

Olive Oil – 1 tbsp.

Apple Cider Vinegar – 1 tbsp.

Parsley or Basil – 10 leaves

Ginger and Garlic Paste – 2 tsp.

Turmeric – 1 tsp.

Salt and pepper – According to taste

How to make Chicken Stew

  • Set a large pot on the stove over medium heat .
  • Add oil, chopped onions, celery, ginger, and garlic. Sauté to soften.
  • Then add the raw chicken, broth, carrots, apple cider vinegar, turmeric, salt and pepper.
  • Bring the mixture to boil, lower the heat, and simmer, until the chicken are cooked through. 
  • Then remove the chicken with tongs and set them on a cutting board to cool.
  • Add the broccoli, peas, and parsley/basil to the pot.
  • Continue to simmer to soften the broccoli.
  • Meanwhile, shred the chicken breasts with two forks, and stir it back into the soup.
  • Once the broccoli is tender, taste, then adjust salt and pepper as needed. Serve warm.

Note: Don’t use butter or mayonnaise or cheese for weight loss.

Trivia: Chicken Detox Soup Cleanse it helps us to shed water-weight, a few extra “real” pounds, and sets a precedent for continued healthy eating.

7. Turmeric Milk for Sound Sleep (Veg)

Prep time: 2 Mins

Serves: 1 People

Ingredients:

Milk – 1 Cups

Turmeric – 1/4 tsp.

Cinnamon Powder – 1/4 tsp.

Honey/Jaggery Powder – 1 tbsp.

How to make Turmeric Milk for Weight Loss

  • Place all the ingredients in a saucepan, whisk and bring to a gentle the boil and simmer for about 1 minute.
  • Take into a mug and enjoy.

Trivia: Turmeric(Haldi) contains dietary fiber which helps in the prevention of weight gain and aids fat reduction.

8. Bonus Recipes:

Find 5 best healthy smoothies here.

3 Best snacks with memories.

Bhetki Paturi Recipe in Oven for Fish Lovers

Quick Cauliflower Fried Rice Recipe ( Paleo Diet )