Best Recipes and Meals to Lose Weight in 2019

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For a healthy and creative breakfast, you will learn to make “healthy pancakes” the idea with this recipe is that you get 2 to 3 units based on protein and not carbohydrate as we are used to consuming them.


  • egg whites: You can discard the yolk or prepare something extra for another person at home.
  • ½ cup flaked oatmeal
  • 250 ml unsweetened almond milk
  • 1 tablespoon cinnamon
  • 1 tablespoon stevia

You will mix all the ingredients until you get a homogeneous mixture!

Now you add half a teaspoon of coconut oil to a pan so that the mixture does not stick … Add a part of the mixture to the pan so that a well-formed circle is left, so on until you get the pancakes, so you must use the rest of the prepared mixture, cook, and wait a few minutes until they brown on both sides.

After the pancakes, you can put them on a plate in the meantime …

Now you must choose a fruit of your choice, recommendations: banana, strawberry, apple. You will chop the fruit into small pieces or slices and on top of the pancakes, you will put them in an organized way. You can sprinkle cinnamon on the duck, in order to intensify the organoleptic characteristics (aroma, flavor) of your breakfast.

Perfect! We already have a portion of fruit, a good portion of protein given from egg whites and almond milk and a portion of healthy or high-fiber carbohydrates such as flaked oatmeal.

The accompaniment of this delicious breakfast can be:

A fruit juice, prepared from fruit with a low concentration of sugar such as strawberry, apple, pear, granadilla. Add water and stevia to taste. You can also prepare this juice by changing the water for 200 ml of almond milk so that when mixed in the blender, you will be foamy and provocative!

Another accompaniment for your breakfast can be half a coffee well, half a well of almond milk, mix everything with a whisk until foam and on it sprinkle half a teaspoon or one of cinnamon!

Foods and Mixes for Healthy Snacks

  • A healthy snack can consist of delicious “puffed corn crackers” accompanied by Greek yogurt or a juicy chopped whole fruit! The nuts are perfect allies to “fade away” in situations of anxiety, usually in the street, we get a package of peanuts or almonds, however, that portion is giant for what you really need, therefore the ideal would be for a package you get three servings! Did you read well? Yes, three servings of nuts, you could store them in small plastic bags in your cupboard and start organizing your “healthy snacks” for each day of the week.
  • Each dried fruit has specific benefits, however, its nutritional contributions, in general, are similar! Nuts, due to the quality of their fat, contribute to the elimination of harmful fat stored in your body, which in turn causes greater satiety when consumed and due to their unique characteristics, some are also a source of protein. Nuts are rich in omega 3 and in omega 6, which are essential fatty acids since your body cannot produce them and must be supplied through the diet, that is, through the foods, you eat daily. These have a very important characteristic and are that make you get satiety quickly, avoiding that in times of anxiety consume foods rich in calories … BATTERIES! THAT CANNOT HAPPEN!… therefore in moments like this, these can be your salvation! … Nuts also contain vitamin E which is indispensable as an antioxidant agent in your body and helps protect the cells from the fears of free radicals! And last but not least, nuts have a high fiber content, which works as a protective agent for the health of your heart and helps your intestinal transit work in the best way, thus avoiding constipation, among others functions.

    For a healthy lunch

    Having previously chopped many vegetables and vegetables of various colors such as these:


    Onion to taste

    Paprika to taste

    Chives to taste

    Celery to taste

    Tomato to taste

    Garlic to taste

    Herbs to taste

    You can mix them all in small pieces!

    In a pan add a teaspoon of olive oil, pour all the vegetables there, place the 90% lean turkey breast pieces (without visible skin or fat) and let cook for a few minutes, then add natural spices without salt preferably and a little sea salt to intensify its flavor.

    You can add quinoa to your plate at the end INSTEAD OF RICE (quinoa prepares a measure for two of water or vegetable stock and let it cook and go ). This is a kind of healthy carbohydrate-protein and is perfect as a companion for your meals!

    Now the base ingredient of the recipe will be THE SUKINI

    Peel long, thick slices of raw zukini, then put the organized strips in a refractory, add grated low-fat cheese to the zukini strips, then add the previously prepared mixture of vegetables with turkey and put them on top of the zukini slices with cheese When you have finished putting everything prepared, cover the refractory again with a new layer of zukinis and another layer of low-fat cheese. Now bake the refractory until cooking the recipe and finally …



    Additionally, you can prepare a salad with lettuce or spinach and scratch carrot and thin slices of cohombro, to intensify its flavor add balsamic vinegar, lemon drops and half a teaspoon of stevia, so you will get a delicious accompaniment for your salad!

    For dinner you can get some instant low-sodium soup, accompanied by a salad prepared by you, however, the idea is to get out of the ordinary and know what is beyond an already prepared food, let’s see …


    • Cut lean chicken breast (100 g) into thin slices (no visible skin or fat)
    • Add half a tablespoon of mustard (the idea is to get mustard that does not contain sugar in its ingredients in the supermarket) as natural as possible
    • Add 4 to 5 previously washed spinach leaves
    • Add pieces of tomato and onion with thin slices and add drops of lemon to taste
    • The next step is to roll up your preparation and transfer a toothpick so that it does not unfold
    • Consume and enjoy along with a natural drink of your choice!

    Let’s talk now about the famous green juices

    The fury of green juices is increasingly intensified, precisely when the river sounds like stones, it means that there are key properties of the nutrients they provide to the body! Being rich in chlorophyll, this allows for greater and better blood circulation, causing natural detoxification of the body by its action.

    Chlorophyll strengthens the immune system by alkalizing the blood, thus leaving bacteria without an acidic medium to develop, therefore protection against diseases will be favored and your body will instantly notice. In turn, chlorophyll enhances the action of the digestive system thus avoiding the calculations that the body itself develops as a defense system according to its state. It is a powerful antioxidant and anti-inflammatory, containing vitamins such as C, E, and A, among others.

    Other benefits …
    Green juices can be prepared with most vegetables or green leafy vegetables that you find in the supermarket, additionally, you can add an acidic or sweet fruit according to your taste, in order to avoid adding excess sugar and giving it A special touch to the taste of it. Green juices alkalize your blood, that means that there are foods that acidify and others that alkalize the blood, the foods that acidify it are junk foods, packages, fats, fast foods, soft drinks, sweets, bakery foods, etc. And the foods that alkalize the blood, that is, that makes it “healthy” when circulating through our body, are fruits, vegetables, vegetables, that is, healthy foods.

    Now to prepare the green juice!…

    Ingredients to taste:

    Mint leaves
    Green apple
    Stevia to taste


    Salads are always a good solution to eat light and healthy. How about using chicken as the main ingredient? Take note and prepare this delicious and irresistible stewed chicken salad that is also super simple, you should only stew the chicken in rooms for 20 minutes, with aromatic herbs and spices, then you must wait for it to cool, break the chicken into medium pieces or Small according to your preference, you put pieces of avocado and tomato and finally a touch of coriander and lemon to taste. Simple and delicious!


    Perhaps you are one of the people who think the candy is irresistible in all its presentations, you crave cakes, jelly beans, chocolates, cookies, meringue, creams etc, however rarely or never stop to evaluate what It is what is really entering your mouth, that is where light or low-sugar preparations can save you from abstinence and cheat the brain and the organism in general, so that it believes that what you are consuming is genuine, and do not! … What happens is that it is less harmful to you than if you consumed a dessert too sweet and full of calories and fat!

    Let’s look at some healthy options to kill those sudden cravings!

    How to Prepare a Delicious Chocolate Ice Cream Low in calories and with a super flavor?

    Let’s see:

    The preparation time is 5 min

    The wait is 30 min or 3 h

    Servings: 4


    • 5 very ripe (brown) frozen bananas
    • 1/2 teaspoon green stevia powder (100% stevia or use your usual sweetener and sweeten to your liking)
    • 4 tablespoons of cocoa without fat or low fat or light and without added sugar
    • 3-4 tablespoons of vegetable milk (according to your preference)


    1. Peel the bananas and leave them in the freezer for 3-4 hours in an airtight freezer bag.
    2. Put the bananas together with the rest of the ingredients in a food processor suitable for chopping ice and mix it until you get ice cream without lumps.
    3. You can serve the ice cream immediately or store it in the freezer for later.
    4. If you want to give it a crunchy touch, you can add chocolate chips or some dried fruit, such as almonds or nuts.

    There are definitely no excuses!

    Tips to burn fat with your drinks and accompany your meals

    Cinnamon and ginger are two perfect allies which contribute to the burning of calories after your meals! Therefore you can prepare a delicious coffee with a touch of stevia and you add cinnamon to taste to accelerate the metabolism of fat! You can also add a touch of ground ginger (powder) to hot water and you will get the same effect on your body!

    Recipes and meals to lose weight in 2019

    When you try to eat healthier, preparing meals can make it easier to comply with your plan: just prepare a lot of nutritious foods at the beginning of the week and you will always have a healthy meal ready when you are hungry.

    However, eating the same few foods, day after day, can make you give up quickly. And once you feel trapped in a meal routine, you may lose interest in preparing meals completely. If you get bored with what you are eating, sooner or later you will give up. Below, you will find tips to prevent the depletion of meal preparation from getting in your healthy eating plan.

    Tips for preparing meals to lose weight

    Creativity plays a very important role when it comes to feeding, that is why in this article you will find a series of captivating, practical and healthy recipes, which will lead you to the art of current cuisine and will make your mind take another course that leaves aside the “normal.” Based on the fact that we must consume five times of food a day, you will have base alternatives that will make you get the best version of your hands, mind, and body! The first step to achieve a goal is the disposition and you already have it! So get to work!

    For a healthy and creative breakfast, you will learn to make “healthy pancakes” the idea with this recipe is that you get 2 to 3 units based on protein and not carbohydrate as we are used to consuming them.

    Think of different recipes with the same food

    If eating the same thing every day may seem boring, you should know that you do not need to rely on willpower every time you open the fridge or want to serve a portion of your favorite weight loss meal.

    Very few people want to spend a lot of time thinking, or preparing, every meal, every day. That’s why having some extra portions of meals can really help. Just because you cook a kilo of chickpeas on Monday, for example, does not mean you have to eat chickpeas every day; You can prepare the chickpea stew on Monday, hamburgers on Tuesday, hummus on Wednesday, salad with chickpeas on Thursday, etc.

    Add color to food preparation

    When preparing meals to lose weight, look for rainbow colors, buy fruits and vegetables of all colors

    It is not the same to eat chicken breast with white rice than to add brightly colored vegetables. These make the food more attractive. When buying food, add more color to your meal preparation with products such as red berries, yellow peppers, dark green leafy vegetables, and purple onions. Even carbohydrates can be colorful: try sweet potatoes, yellow corn or purple yam instead of the usual grains.

    Stop cooking in a boring way

    If culinary skills are not exactly your strong point, it can be difficult to remain motivated after having followed a week of meat with vegetables. Not surprisingly, research shows that a lack of cooking skills can be an important barrier to healthy eating. But it is not necessary to be a chef to prepare the meals you really want to eat . With a little practice, anyone can master the essentials.

    Here the important thing is to make use of condiments, herbs, dressings, and sauces to transform the same foods into different dishes. For example pasta with tomato sauce, with broccoli and tomato, with skim cheese and sauteed vegetables, etc.

    Use your freezer wisely

    After preparing several batches, store one or two servings in the freezer, you can rotate them in your meal plan every time you feel you have come back to the routine. So, if you prepare a vegetable lasagna, reserve one or two servings now and you will have a backup meal when you need it. It is also useful to keep some frozen food entrees for quick cooking. Two good examples are frozen pesto or tomato sauce cubes: combine one of these with fresh whole grain pasta and vegetable salad, and you will have a healthy meal.

    Try a new recipe every week

    Obviously, you will have some resources every week. However, try adding a new recipe every week to avoid getting bored. Change your daily shake, try new food in a pot or prepare a favorite meal with a new flavor, such as changing your Southwestern vegetable salad for a quinoa salad.

    Change your fruits and vegetables

    Research suggests that eating a variety of vegetables can help you include more vegetables in your diet in a more practical way. In one study, participants received half a plate of vegetables, either a mixture of vegetables or simply their favorite. The group that obtained the plate with variety consumed more vegetables in general than the group that chose their vegetables. Try adding a vegetable that you don’t normally eat to your shopping list this week, or change the way you use your favorite fruits and vegetables, such as adding strawberries to a spinach salad or making a celery juice as a breakfast shake.

    Try a new protein

    When you think about lean proteins, chicken and fish may be the first foods you can think of, but there are many other sources of healthy protein. If you need a change, try pork or beef this week or get your protein from eggs, quinoa, tofu, beans, cottage cheese or yogurt; In case you want a vegetarian food version.

    Use different dressings for salads

    By keeping different dressings prepared in the fridge, you can add a different flavor to salads. In addition, you should keep in mind that many dressings can be used as sauces to cover warm vegetables or cereals.

    Recipes for weight loss meals

    Here are some recipes for weight loss meals that will not be boring and can be prepared in batch. Each one has some variants so you don’t get bored. In addition, they are rich in protein, without sugar and with a lot of fiber so you can lose weight.


    •    Basic oatmeal: 4 egg whites, 4 tablespoons oatmeal, sweetener and cinnamon, 1 tablespoon yogurt or skim white cheese. Beat and make in a pan with vegetable spray.
    •    Sweet potato: 4 whites, 30 gr of baked sweet potatoes or microwaves, 1 tablespoon of chia/flax seeds, 2 tablespoons of milk, sweetener. Beat and make in a pan with vegetable spray.
    •    Apple and cocoa: 2 egg whites or 1 egg and 1 egg whites, 2 tablespoons whey protein, 4 tablespoons oatmeal, 1 tablespoon cocoa, 1/2 green apple, sweetener, baking soda, water or milk, baking soda. Beat and make in the pan with vegetable spray.
    •    Coconut: 4 clear, 1 knife. Chia or protein, 4 tablespoons coconut, sweetener, baking soda, cinnamon. Beat and make in the pan with vegetable spray.
    •    Banana: 3 egg whites or 1 egg + 1 egg white, 1 banana, 4 tablespoons oatmeal, baking soda, sweetener. Beat and make in pan with vegetable spray. Big 3 come out.
    •    Pumpkin: 4 egg whites, 30 gr of baked pumpkin, 1 tablespoon of seeds, 2 knife. of milk, sweetener, cinnamon. Beat and make in the pan with vegetable spray.

    Tortillas integral: (Fajitas): 1 egg, ½ cup of skim milk, 1/3 cup of whole wheat flour, salt. Prepare in hot pan.


    Basic with protein and chocolate chips (12 cookies): 1/2 cup of natural peanut butter (150 gr peeled peanut), 1 egg, ½ scoop of whey protein, baking soda, 2 tablespoons of sweetener, 5 tablespoons of flour of oatmeal, 1 heaped tablespoon of spreadable cheese, vanilla essence, 6 drops of chocolate or 12 chips. Prepare on the baking sheet with butter paper smeared with oil. Bake in 180 ° C oven.

    •    Chocolate: Make the basic dough and add cocoa powder.
    •    Oatmeal and raisins: Make the basic dough with raisins.
    •    Protein Brownies: 3 eggs + 1/3 cup of milk + 1 scoop of whey protein + ½ cup of bitter cocoa + sweetener + 50 gr of melted bitter chocolate with 1 tablespoon of butter + 1 teaspoon of baking soda + 1 cup of almond flour oatmeal Mix and take to moderate oven in mold with butter paper.


    •    Basic vanilla flavor protein (6 large portions ): 3 whites whipped in snow. 1 yolk + 1 natural yogurt + 2 tablespoons of sweetener + vanilla essence. 1 cup oatmeal + baking soda + 1 whey scoop Mix and bake 180 ° C 30 to 40 minutes. In molds, fill to the top.
    •    Protein chocolate flavor: to the basic add 4 drops of melted chocolate with 1 tablespoon of butter and 2 knife. of bitter cocoa.
    •    Apple: to the basic add apple chips.
    •    Banana: to the basic add banana chips.

    Cakes / Puddings

    •    Brownie cake: 2 eggs, 3 tablespoons coconut oil, 1 tbsp. of peanut butter, 1/3 of drinking water, A dash of vanilla, 2 tablespoons of sweetener, 50 gr of melted chocolate (with oil and butter), 1 scoop of whey, 1/3 cup of cocoa, 1 / 2 cup almond flour, 1 tsp. of baking powder. Preheat the oven to 200 ° C. In a bowl, mix the eggs, oil, butter, sweetener and vanilla. Add all dry ingredients and add water while stirring. Pour the mixture into a square pan. Bake for 25 minutes.
    •    Coconut cake (4-5 servings): ¾ cup of oatmeal, ¼ cup of coconut, 2 scoops of whey protein, 3 egg whites, 1 egg, ¼ cup of milk, 2 tablespoons of sweetener, 1 tablespoon of dry yeast, 1 teaspoon of baking soda. Mix all dry ingredients in one part. In a bowl beat the egg with the sweetener and milk. Add the dried ones. Add the whipped whites. Put in a medium mold, better if it is silicone. Take to the oven for 180 ′ about 20 minutes or when the stick comes out clean (it is better to be a little wet than dry) Serve with grated coconut on top to decorate.
    •    Marbled sponge cake (4 servings): 4 tablespoons of oat flakes and 4 tablespoons of ground oat flakes, sweetener to taste (1 tbsp liquid soup approx.), 5 tbsp whey protein, 1 tablespoon dry yeast , 100 ml of skimmed or vegetable milk, 2 egg whites, 1 tbsp of unsweetened cocoa powder, 1 egg, a few drops of vanilla aroma (optional). Mix all ingredients except cocoa. Separate half of the mixture and mix it with cocoa powder. Place the white dough in a mold and on top, in the center, place the dough with cocoa. It is not necessary to move the mold to expand. The dough expands alone. Take to the oven, carefully, at 170º about 25 minutes or when the stick comes out clean.

    Related questions

    What may I do if I do not know how to cook?

    Well, there are simple tactics such as preparing juices, buying nuts, buying ready-made salads, among others, in order to make your life more practical and start a new lifestyle!


    Can I give any overweight drink to my overweight children?

    Well, natural drinks that contribute to burning fat, despite not containing chemicals, are drinks that should be restricted in children, since their cells, tissues, organs and systems are in full development, therefore they should be avoided and more It is well recommended to make adjustments in the way you eat , limit the consumption of galguerías or packages, sodas and sugary drinks, and increase the consumption of fruits and natural foods, it is also important that they move and do physical activity instead of staying in his house with devices that stop his movement.


    Can I search for more recipes on the internet?

    Yes, as long as they go the healthy line without extremes! In other words, you should be cautious with your body and not limit it to consuming 500 calories a day, when you should HEALTHY consume 1,200 calories (example), then the recipes are used to prepare one or two meals of the five meals of the day, however if you want A diet, this should be personalized, so look for a nutritionist to guide you with portions and type of food , in order to cover 100% of your requirement and not put your health at risk.


    If I don’t get these foods exactly, how can I replace them?

    You can replace them with the same type of food, that is vegetables for other vegetables, fruits for other fruits, meats for other meats, the important thing is that for example, the meats you choose are all lean or fat-free, the fruits you choose are of like or your favorites , the flours you choose are complex so that they are absorbed slowly or whole wheat flour and in terms of drinks always choose the natural.


    What happens if I don’t lose weight?

    Well clearly these recipes are a percentage of 100%, so it is important to exercise or contribute to other aids such as supplements, aesthetics, among others, and as there is discipline with exercise and food not lose weight, it is important to go to doctor to check your hormones, because if there is any irregularity in them, it is most likely that you are stagnating in weight or retaining fluids.


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