The two snacks between the three main meals basically contain cereals and fruits or raw vegetables, yogurt, cottage cheese, nuts. From time to time sweets or cake can be eaten as well. Incorporating two between meals is beneficial, because an extreme sensation of hunger, which often leads to increased and uncontrolled eating does not occur. Besides, you would eat more at each meal having only 3 meals daily. After a rich meal we often feel tired and heavy. With 5 meals a day we feel continuously active and easy. In addition, the ability to concentrate remains at a uniform high level.
For lunch you can take all three macro-nutrients mixed (Carbs, protein, fat). Lunch should not be too heavy and lavish, otherwise you can become tired and sleepy. Your energy levels drop and it is difficult to stay active and focused. This generally applies to all meals, which is why I recommend eating 5 meals a day, 3 times smaller amounts and 2 times light snacks in between. This also helps very well to prevent cravings, because the sugar level in the blood is not subject to large fluctuations.
Using a non-stick pan and swapping skim milk for regular will keep your scrambled eggs on the healthy recipe list. Adding Spinach increases the health benefits. It contains niacin and zinc, as well as protein, fibre, vitamins A, C, E, and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.
Ingredients: (2 servings)
6 large eggs
3 tablespoons skim milk
1/8 teaspoon salt
1/8 teaspoon ground black pepper
1/2 cup spinach leaves (chopped or torn)
2 slices of wholegrain toast
berries or fruits
Preparation:
Heat a large non-stick skillet over medium-high heat
Crack the eggs into a medium-sized dish and beat the eggs+ break up the yolks completely.
Add the milk, the salt and ground black pepper to the egg mixture. Whisk the mixture together well.
Pour the egg mixture into the heated pan, using a wooden spoon or silicon tool to stir the egg mixture continuously as it cooks.
When the eggs begin to take form, add the spinach to the pan.
For about 2 minutes continue cooking the eggs and spinach until the spinach wilts and the eggs are no longer runny.
Serve the eggs with a slice of whole-grain toast and some fresh fruit or berries.
A nutritious, well-balanced breakfast can give you energy and prevent you from eating too much during the rest of the day. For breakfast you can eat a good amount of carbohydrates to fill your carb stores. They will be easily burnt during your daily activities. By using carbohydrates with a low glycaemic index (wholegrain oats for example + rich in antioxidants) your blood sugar levels are rising slowly and will slowly fall down again. This helps with feeling full longer and fighting cravings. Furthermore you can eat eggs at the fist meal of the day. Eggs are high in protein and several important nutrients. They also promote fullness and help you eat fewer calories. In most people they don’t increase the cholesterol levels. Natural Greek Yogurt contains proteins and only little sugar.
Protein has been shown to reduce feelings of hunger and has a higher thermic effect than fat or carbs. The thermic effect refers to the increase in metabolic rate that occurs after eating. The higher the metabolic rate the higher the amount of burnt calories.
Yogurt and other dairy products can also help with weight control because they increase levels of hormones that promote fullness. Certain types of Greek yogurt are good sources of probiotics like Bifidobacteria, which help your gut stay healthy.
To make sure your yogurt contains probiotics, look for the phrase contains live and active cultures on the label. Try topping Greek yogurt with berries or fruit to increase your meal’s vitamin, mineral and fibre content.
Another very good protein source is cottage cheese.
Having a cup of coffee in moderate amounts is a great way to start your day. The caffeine in it may improve mood, mental performance and metabolism. In addition, coffee is rich in antioxidants, which reduce inflammation, protect the cells lining your blood vessels and decrease diabetes and liver disease risk. A good alternative is green tea.
Berries are high in fibre and low in calories. They’re also rich in antioxidants.
Nuts are a filling, nutrient-dense food that may help reduce heart disease risk and improve blood sugar control.
A protein shake or smoothie is a great high-protein breakfast choice that promotes fullness and helps stabilize blood sugar levels.
Fruit is a good source of vitamins, potassium and fibre. It also contains antioxidants.
In general your breakfast should contain all three macro – nutrients which are carbohydrates, protein and fatand of course vitamins and minerals.
By signing up for my unique Weight Loss Programme “Easy Switch – Weight Loss without Sacrifice you will find many more recipes and Information and get the free monthly newsletter.
According to the traffic light clock you shouldn’t eat carbohydrate rich foods for dinner. After 5 pm your meal should be of proteins and vegetables, lettuces to provide vitamins and minerals.
The reason for this is that when carbohydrates, fats and proteins are eaten at the same time, the body primarily burns carbohydrates and the fats are stored in the body.
Normally we are no longer very active after dinner and therefore the body does not burn the fats, but stores them in the depot. If, however, no carbohydrates are ingested, the body immediately starts to burn fat to provide the nutrients to the cells. Foods from the green and yellow zone contain proteins, fats, vitamins, minerals.
Drinking a smoothie is a great way to quell hunger cravings, satisfy a sweet tooth. Load up on low-calorie berries. Strawberries are an excellent source of vitamins C and K as well as providing a good dose of fibre, folic acid, manganese and potassium. They also contain significant amounts of phytonutrients and flavanoids which makes strawberries bright red. They may increase HDL (good) cholesterol, and lower your blood pressure.
Banana contains high amounts of vitamin B6 and B12, as well as magnesium and potassium. They are higher in sugar than many other fruits, but this sugar is natural sugar, not added. It’s totally fine to eat bananas in moderation if you want to lose weight. Fruit sugar sources, like banana are in the company of fibre, which is the type of carbohydrate you want to maximize in your diet.
Orange juice is a good source of: Vitamin C. Vitamin A. Calcium, and is high in anti-oxidants.
Because of the relatively high content of carbohydrates this smoothie shouldn’t be eaten in the afternoon or evening. To provide more protein you can use skimmed milk instead of orange juice.
Ingredients: (1 serving)
10 strawberries hulled (approx 175g), or other berries of your choice
1 small banana sliced
100ml orange juice chilled
Preparation:
Blitz the berries in a blender with the banana and orange juice until smooth.
Cauliflower is low in calories but high in fibre and water — all properties that may assist in weight loss. Cauliflower is an excellent source of vitamins and minerals, containing some of almost every vitamin and mineral that you need, and is a good source of antioxidants.
Calories: 25
Fibre: 3 grams
Vitamin C: 77% of the RDI (required daily intake)
Vitamin K: 20% of the RDI
Vitamin B6: 11% of the RDI
Folate: 14% of the RDI
Pantothenic acid: 7% of the RDI
Potassium: 9% of the RDI
Manganese: 8% of the RDI
Magnesium: 4% of the RDI
Phosphorus: 4% of the RDI.
Cauliflower can replace grains and legumes in many recipes, which is a great way to eat more veggies or follow a low-carb diet.
Onions of all colours (including white) are good sources of vitamin C, vitamin B6, potassium and folate, while garlic is rich invitamin C, vitamin B6, thiamin, potassium, calcium, phosphorous, copper and manganese.
Carrots are a particularly good source of beta carotene, fibre, vitamin K1, potassium, and antioxidants. They also have a number of health benefits. They’re a weight-loss-friendly (low in calories) food and have been linked to lower cholesterol levels and improved eye health.
Red peppers pack the most nutrition, because they’ve been on the vine longest. Green peppers are harvested earlier, before they have a chance to turn yellow, orange, and then red. They are an excellent source of vitamin A, vitamin C, and potassium. Bell Peppers also contain a healthy dose of fiber, folate, and iron. Compared to green bell peppers, the red ones have almost 11 times more beta-carotene and 1.5 times more vitamin C. Peppers are low in calories as well.
OLYMPUS DIGITAL CAMERA
Asparagus contains many nutrients. It is an very good source of essential vitamins and minerals, especially folate and vitamins A, C and K. Asparagus has a number of features that make it a weight-loss friendly food. It’s low in calories, high in water and rich in fibre.
Ground beef is a good source of protein, providing 22 grams per 3-ounce serving. It is a good source of carnitine, zinc, selenium, iron, and B vitamins. It should be eaten sparingly because of its relatively high content of fat. Ground beef is available in a range of lean/fat ratios, from 70% lean/30% fat to as little as 3% fat (97% lean). Calorie and fat totals change accordingly.
Calories
Total Fat (g)
Saturated Fat (g)
70% lean
235
16
6.2
80% lean
230
15
5.8
90% lean
184
10
3.9
97% lean
130
3.8
1.9
Ingredients: (2 servings)
4 Tablespoons rapeseed oil, divided
1 head cauliflower, stem removed and chopped into small pieces
2 cups water
1/4 cup white onion, diced
1 cup carrot, diced
2 garlic cloves, minced
1 red bell pepper, seeds and membrane removed, diced
2 cups asparagus, cut into 1-inch pieces
1 pound ground beef
1/2 teaspoon ground cumin
1/2 teaspoon coriander
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon red pepper flakes
paprika, to garnish
Preparation:
To make the cauliflower mash:
Add 1-1/2 tablespoons rapeseed oil to a large pot over medium heat. When hot, add the cauliflower pieces and cook for 4-5 minutes, or until it begins to turn golden. Add the water, reduce the heat slightly, and cover. Cook for 7-9 minutes or until soft. Drain the cauliflower and reserve the cooking water.
Add the cauliflower to a food processor. Add 2 tablespoons of the cooking water and pulse until smooth. Add another 2 tablespoons of the water as needed, and blend to the consistency you like. Set aside.
To make the filling:
Preheat the oven to 200 degrees Celsius. Add 1-1/2 tablespoons rapeseed oil to a large skillet over medium heat. When hot, add the onion and carrot. Cook until soft. Add garlic, bell pepper, and asparagus to the skillet with the vegetables. Add about 1/4 cup of the remaining cauliflower water to the skillet with the vegetables and cook until they begin to soften.
Meanwhile, add 1 tablespoon of rapeseed oil to a second skillet over medium heat. When hot, add the ground beef and cook until browned. When the ground beef is cooked, use a slotted spoon to transfer it to the skillet with the vegetables. Add the cumin, coriander, salt, black, and red pepper to the mixture. Stir to combine.
To assemble:
Transfer the mixture to a cast iron skillet (or a lightly oiled baking dish if using). Transfer the mashed cauliflower over the top of the mixture and spread it out evenly. Sprinkle the paprika over the top.
Salmon is rich in long-chain omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease. Your body requires protein to heal, protect bone health and prevent muscle loss, among other things. Salmon provides 22–25 grams of protein per 3.5-ounce serving. Salmon is an excellent source of several B vitamins, which are needed for energy production, controlling inflammation and protecting heart and brain health. 100 grams of salmon provide 11–18% of the RDI (required daily intake) of potassium, which helps control blood pressure and prevent excess fluid retention. A 100-gram serving of salmon provides 59–67% of the RDI of selenium, a mineral involved in protecting bone health, improving thyroid function and reducing the risk of cancer. Consuming salmon may help you control your weight by reducing appetite, boosting metabolic rate, increasing insulin sensitivity and decreasing belly fat.
Tomatoes are low in calories and provide are good amount of vitamins like vitamin A, vitamins C and E, some B vitamins and vitamin K. They also contribute some minerals including calcium and magnesium.
Tomatoesare an excellent source of lycopene, a type of carotene. Lycopene can help immune function and has been shown to prevent some types of cancer.
While tomatoes have many benefits, eating too many of them could cause you some problems. One of these is acid reflux. Tomatoes contain malic acid and citric acid and consuming too much of these could make your stomach too acidic and cause heart burn or acid reflux.
Lettuces are naturally fat free, low in calories, high in fibre, high in folate, and a high protein food as 44%of its calories come from protein.
Ingredients: (4 servings)
4 tablespoons unsalted butter
salt and pepper to taste
4 thick salmon fillets or steaks (about 1 1/2 pounds total), skin on
1 pint cherry or grape tomatoes, halved if you like
1 tablespoon drained capers
lemon wedges, for serving
lettuces
Ingredients salad with dressing:
6 Baby Gem lettuces
1 pack cress, trimmed
For the dressing:
4 tbsp mayonnaise (low fat, 15%)
2 tbsp sieved tomato
¼ tsp cayenne pepper
juice 1 lemon
kcal 81 fat 8 g saturated fat 1 g fibre 1 g protein 1 g
salt 0.2 g
Preparation:
1. Heat the oven to 245 °C. Put the butter and a sprinkle of salt and pepper in a large skillet over medium-high heat. When the foam subsides, add the salmon and sprinkle with salt and pepper.
2. Cook, undisturbed, until the salmon sizzles and the butter darkens, 2 to 3 minutes. Scatter the tomatoes and capers around the fish and transfer the pan to the oven.
3. Roast without turning until the salmon browns on top and the inside is as cooked as you like (you’ve got to peek between the flakes with a knife to check), 3 to 8 minutes. (If you’d rather they be opaque all the way through, then leave in the oven for up to 8 minutes. Just don’t overcook them or they’ll be dry.) Serve the salmon steaks with the tomato-caper sauce spooned on top, passing the lemon wedges at the table.
Separate the lettuce leaves, put on a large dish and sprinkle over the cress. Combine all the dressing ingredients with a few tsp water to make a runny consistency. Drizzle over the lettuce and cress and serve.
Tuna Fish is high in omega-3 fatty acids which may help to reduce the level of omega-6 fatty acids and LDL cholesterol (also called bad cholesterol) that can accumulate inside the arteries of the heart. Studies have shown that eating more omega-3 is associated with reduced rates of cardiovascular disease, including heart attacks. Also Omega-3 fatty acids have been shown to help reduce inflammation. It is lean fish, so there isn’t much fat in it. Tuna is popular among bodybuilders and fitness models who are on a cut because it’s a great way to keep protein high, with total calories and fat low. Caution: Tuna should only be eaten rarely because of the relatively high levels of heavy metals. Tuna, as a large fish, is high in the food chain i.e. it accumulates more heavy metals in the body than small fish.
Tipp: Take Selenium rich foods to help the liver to detox. In addition to nuts and kernels, legumes, grain products, certain types of vegetables and mushrooms also contain considerable amounts of selenium.
Crème fraîche is a dairy product, a soured creme containing 10–45% butterfat, with a pH of approximately 4.5. It is soured with a bacterial culture.Standard crème fraîche contains around 30–45% milkfat while low-fat crème fraîche contains closer to 15% milkfat. So you can save some calories by using low-fat crème fraîche. Crème fraîche is a source of Vitamin A, C and Calcium. Should only be eaten in small amounts because of the high content of saturated fatty acids.
Mayonnaise is an excellent source of vitamins E and K, but it also contains almost 50 percent of your daily recommended amount of sodium . As well as helping with the absorption of all sorts of important minerals and vitamins, the healthy fats (contains mostly unsaturated fat, from 70% up to 85% of total) in mayonnaise can help lower your cholesterol.
Capers have an intense flavour that is developed as mustard oil is released from the caper buds when pickled. They have nearly no fat, no sugar but they are rich in sodium. Additionally they contain some fibre, Vitamin C, Iron and some protein. Usually they are used because of there flavour and to garnish a dish.
Dill is rich in antioxidants and a good source of vitamin C, magnesium, and vitamin A and is anti-inflammatory.
Ingredients (2 servings):
170g Tuna
2 tbsp crème fraîche light
2 tbsp Mayonnaise light (15% fat)
1 tbsp capers
2 tbsp dill chopped
spices like pepper
Preparation:
Mix all ingredients together in a bowl. If using canned tuna it should come from in water packed tuna cans. As a dish for lunch you and have a slice of wholemeal bread with it. Prepared for dinner scrambled eggs go well with it. Don’t take bread with it at dinner because the intake of carbohydrates after 5 pm should be largely reduced.
We use technologies like cookies to store and/or access device information. We do this to improve browsing experience and to show personalised ads. Consenting to these technologies will allow us to process data such as browsing behaviour or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
Functional
Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes.The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
